Table of Contents
Down Dog Pose (Adho Mukha Svanasana)
Come with your child onto all fours. Both inhale, flip the toes under and carry the buttocks up to the sky. Your bodies should make a triangle with the floor. Downward dog is a position that allows playing around. You can “walk the dog” or bring knees closer to the face one at a time. It's important to teach kids to press the feet firmly on the ground and 'push' the floor with their palms. The more you invest into the pose, the more you'll free the mind from wandering. This is a great move to oxygenate the body due to the reverse blood flow.
Butterfly Pose (Baddha Konasana)
It's important for you and your child to sit straight on the ground. Bend the knees and bring the feet together, and open them like a book in front of you. Press the knees to the sides towards the floor. Spine should be straight, and belly button sucked towards it. Shoulders should be relaxed. Stay in this position for five breaths or how long you and your kid desire. It's great to open up the hips and provides a good amount of stretch for ankles. It's amazing for active kids, after running or biking, since it relaxes the lower back. To get even better stretch, instruct your kid to extend the arms in front of the body and both stay there for five more breaths.
Cat–Cow Pose (Marjaryasana – Bitilasana)
Again come at all fours. Instruct kids that their knees should be underneath the hips, and shoulders directly above the wrists. Spread your palms as wide as possible. Head should be in neutral position. This is a flow between two positions, which prepares body for activity, and is best to practice in the morning.
First, start from Cow Pose. Drop the belly down towards the mat. Chin, chest, and buttocks are lifted. Draw the shoulders up, away from ears as possible. Look towards the ceiling. Now, move to Cat Pose. While exhaling, draw the belly toward your spine and round the back toward the sky. This position resembles a scarred or stretching cat and kids will find this interesting. Switch between these two poses, inhaling and exhaling, and repeat 10 to 20 times.
Cobra Pose (Bhujangasana)
Lay down on the floor with tops of your feet and stomach facing down. Spread your hands under your shoulders. Instruct kids to press their lower bodies to the floor, strengthen the arms and lift them completely away from the floor. Stay in this position for couple of breaths. This pose opens the chest and strengthens the spine.
Tree Pose (Vrksasana)
Have the child stand straight, with one foot pressed to the mat and the heel of the other leg slightly lifted from the floor. Arms should be lifted above the body or put together in front. If child feels comfortable, let them experiment by lifting the leg up to the inner ankle, or lifting foot completely and letting it sit onto the other leg for the most advanced version. This position is good to practice balance and to quiet one's mind. Even though it looks easy, most children struggle with this pose, since standing still and concentrating on anything can be extremely engaging for them and exactly this concentration makes the pose so beneficial.