Yoga for the Little Ones

WORKOUT
Wednesday, April 22, 2015
YOGA FOR THE LITTLE ONES

What do you feel and think about when you hear the word exercise? Most adults think of exercise as a duty, or they envision working out on a treadmill and weight lifting. Children, on the other hand, look at exercise as fun, play time, and a way of letting go of their energy. Exercising with your child will enrich your special bond while also boosting many health benefits for the both of you.

 

In the modern era of technology, and with the ever popular couch potato lifestyle, exercise, proper nutrition, and good posture are super fundamental factors for a youngster today. It is important that children exercise in order to improve body and mind awareness, improve muscle and bone structure, and also to improve their strength, flexibility, and endurance.

YOGA STRETCH
YOGA STRETCH
Start by sitting down cross legged and with hands interlaced while reaching up towards the ceiling. Focus on stretching the sides of body. Hold for several deep breaths and smile.
SIDE STRETCH
SIDE STRETCH
From a cross legged position, extend legs forward and place right palm on the floor while extending left arm up to the sky and slightly over the head. Engage the abdominals and focus on lengthening outwards. Use your breath to deepen the pose. Hold for 5-10 seconds and switch sides.
YOGA TWIST
YOGA TWIST
From a seated position with legs extended forward, cross left leg over right one. Bring heel close to right hip. Engage abdominals and twist torso to the right. Place your right hand onto the floor and focus on lengthening upwards as you twist. Hold for 5-10 seconds and switch sides.
YOGA AB TONER
YOGA AB TONER
Lie down on your back and extend left leg out straight in front of you while drawing the right heel inwards. Begin cycling your legs out as you press your back into the floor. Advanced: lift head and shoulders off the matt. Perform 2 sets, 10-12 times.
Yoga for the Little Ones
CAMEL POSE
CAMEL POSE
Have the child kneel on his/her knees, keeping torso upright. Place a hand behind the sacrum and begin to focus on stretching the neck and torso. Advanced: walk hands onto ankles while pressing hips forward. The parent should help the child by supporting his or her back by placing a hand on the upper back area and pressing upwards. Abs must be engaged. Hold for 5-10 seconds.
BOW POSE
BOW POSE
This is a great mood booster pose; it makes children smile and adults more energetic. Lie down on your belly and reach hands back to ankles. Bend the knees and lift chest off of the floor. Take several deep breaths and focus on stretching the front of the body.
REVERSE BOW POSE
REVERSE BOW POSE
Lie down on your back and press palms into the floor near the ears. Engage shoulders and lift hips up to ceiling while extending arms behind you. Hold for several deep breaths and slowly release. Bring knees to chest.
BALL SPREAD
BALL SPREAD
Sit down on the ball and widen legs to the sides. Engage abdominals and side bend to the right. Focus on stretching and breathing into the left side. Switch sides.
Yoga for the Little Ones
It is always nice to end a yoga session (or any exercise session) in meditation to keep a child’s energy calm. One approach is to have the child lie down on his or her back and close the eyes. Allow the child to focus on breathing and observing the rise and fall of the breath. A parent can also sit in front of the child and hold their hand while breathing together to end the session. Yoga stretches are extremely important for children in today’s world. They calm and nurture the body and mind while enriching the child’s knowledge about a new fitness discipline.
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