Yoga Poses (Asanas)
Try the poses individually or put them together in a sequence.
**Note to Parents: Remember at a young age the poses don’t have to be perfect. The intent behind this pose is to feel brave and strong. Doing their own version, or a version that is easier for their body to achieve right now might help your child to feel more empowered, strong and brave.
Cow Pose (Bitilasana)
Helps open the chest, encouraging the breath to become slow and deep.
On hands and knees, inhale as you look up letting your belly gently drop down a little.
Don’t forget to Mooooo.
Tree Pose (Vrikshasana)
Good for focus and concentration as it calms the mind as you practice balance while strengthening legs and feet and core.
Stand feet together with a tall, strong body – this is Mountain Pose. Bring your hands together in front of your heart center and shift your weight to your left foot. Bend your right knee and place your right foot on your ankle, calf, or upper inside of the left leg (avoid placing pressure against your knee). Balancing on your left leg, fix your gaze gently on one, unmoving point in front of you. This “drishti” will help you to balance.
Try growing your branches (arms) up to the sky. Can your tree sway in the wind keeping strong roots in the ground so it doesn’t fall over?
For an extra challenge try gently closing your eyes.
Return to mountain pose and switch sides.
Butterfly Pose (Baddha Konasana)
Stretches inner thighs and knees, improves blood circulation and relieves fatigue.
Hold onto your ankles as you sit up tall and flutter your wings (your knees) up and down. Stretch one wing (lift one leg to sky), then the other. Can you stretch both wings and balance?
Bring your nose toward your feet as your butterfly goes to sleep.
What color is your butterfly?
Flower Pose (Flowering Lotus)
Builds core strength, develops coordination, and improves balance.
Sit with your back straight and the bottoms of your feet together. Slide your hands inside your legs and underneath your ankles. Carefully lift your feet off the floor. Hold for a couple of breaths.
What kind of flower are you?
Cat Pose (Marjaryasana)
Great for stretching the neck and back as you warm up your body.
On hands and knees, exhale as you look toward your belly button and lift your back to the sky like a scared cat.
Combine with cow several times back and forth. Inhale cow, exhale cat (or Moo, Meow).
Bow Pose (Dhanurasana)
Strengthens back while opening shoulders and chest. Also helps stimulate digestion.
Lie on your stomach with your chin on the floor and your hands resting at your sides. Bend your knees bringing your heels as close as you can to your buttocks. Reach back with both hands and hold onto your outer ankles.
Inhale as you lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat.
Breathe softly as you gaze forward. Relax back down to the floor.
Crow Pose (Bakasana)
Strengthens upper arms, forearms and wrists, while toning and strengthening the abdominals, and improving balance and coordination.
Squat down and place your hands flat on the floor about shoulder-width apart with the fingers spread wide. Lift the hips way up toward the sky, bringing your knees toward your armpits. Now lift one toe, then the other, maybe both!
A safe place to land doesn’t hurt either! ⠀
Crab Pose/Reverse Table (Ardha Purvottanasana)
Strengths arms, wrists, shoulders, abdomen, spine and legs. Can increase energy if feeling lethargic.
Sitting on the floor, bend knees to bring the feet flat on the floor hip width apart. Keep the arms behind your hips with the fingers pointed towards your feet. Lean back into the arms and slowly inhale as you lift the hips up towards the ceiling.
Try a crab race across the floor. Can your crab go sideways, forward, backward?
Downward Facing Dog (Adho Mukha Svanasana)
Stretches the shoulders, spine, hamstrings, calves, arches and hands; strengthens the arms and legs; wakes up tired minds.
From your hands and knees, press your hands and feet into the floor as you lift your bottom up to the sky.
Wag your tail from side to side and be sure to bark!
*Also can be a pyramid, triangle, tunnel, upside down boat, or anything you can imagine.
Warrior II (Virabhadrasana II )
Enhances strength, stability and concentration.
Standing with your feet wide, turn the toes of one foot to face the front edge of your mat and bend into that knee. Arms come up at your sides – straight and strong. Look out over your right fingers and feel your brave warrior.
Just for fun try jumping to switch sides.
*Also can be a surfer, snowboarder, skate boarder, hover board
Child Pose (Balasana)
Calms mind and body and helps to relieve stress and anxiety.
Place your knees together on the floor, sit back on your heels and gently bring your body forward, belly to knees, forehead resting on the floor or your forearms.
Pretend you are a rock, or a quiet little mouse.
Boat Pose (Navasana)
Tones and strengthens abdominal muscles.
Sit on your bottom with knees bent, feet flat on the floor. Lift one foot, then the other foot, one arm, then the other arm to balance on your bottom.
How long can you balance? – Count as far as you can – Yoga 1, Yoga 2, Yoga 3, Yoga 4, Yoga 5
Try rowing your boat on each side with an imaginary oar. Row faster, then slower, sing Row, Row, Row Your Boat.
Come down on your back and squeeze your knees in a tight hug to rest.