Children have what is practically absent in many adults: natural flexibility, endurance and incredible energy. And they are happy to do something interesting for the company with adults.
If you tried to go to yoga classes and they seemed boring and complicated to you, maybe you should try at least one lesson in the company of the child? It will be fun, I guarantee you. 😉
If your main goal – to attract the child and instill in him love and interest in sports, try to turn yoga into an exciting game. For example, you can arrange something like yoga in the style of “The sea worries once” – this is when you turn on the music, say the coveted “The sea worries once …”, but replace the phrase “The sea figure of the castle” with “Figurine in pose tree , and so on, and so on. If you include fantasy, you can remake almost any moving game or come up with a new one. So, children’s yoga for beginners.
Exercise number 1. Frog
Jumping in this pose increases flexibility in the hip joints and lower back. Stand up straight, feet wide on the thighs. Squat and get your hands behind your legs. From this position, slowly move your weight a little forward and start jumping. At the same time, hands and feet should come off the floor. You can even croak a bit while jumping – the kids will like it. If jumping seems like an impossible task for you, then just try to sit in this position as deeply as possible.
In fact, this posture is a preparation for posture firefly – this is when the weight is completely transferred to the arms and legs come off the floor. Therefore, after the children have well mastered frog pose, let them try a little to balance on their hands.
Exercise number 2. Flamingo
And this is something like our swallow, which is taught to do even in school in physical education classes. This is an exercise to balance and strengthen the legs and body.
Stand upright, legs together, arms outstretched on each side and sideways like wings. Take your left leg back and lean forward. Keep balance with your hands. You can wave them like wings. It is best to balance, if you simultaneously lean forward and move your foot back. The weight of the body should be transferred to the inside of the supporting leg. Also you can catch a glance and constantly look at one point – it helps a lot! And do not forget to change your legs! As a rule, it is easier to keep balance on one of the legs than on the second one. Someone may have a right leg, someone has a left leg.
Exercise 3. Tree
Another exercise on the balance, which strengthens the legs and stretches the spine.
Stand up straight, legs together. Bend the right leg in the knee, take it to the side and place the sole on the knee of the left leg. The higher relative to the knee you managed to put the foot, the easier it is to balance, so you can help yourself and put your foot as high as possible. After you have fixed your foot in a comfortable position, squeeze your hands in front of your chest in the namaste and lift them up above your head. In this position, you can easily swing from side to side, like trees in the wind.
Exercise number 4. Boat
This pose is great for keeping your press toned. A simplified version is available for children.
Sit on the floor, bend your knees, tear your feet off the floor and try to balance it a bit on your pope. As soon as you feel stability, grab your big toes with your hands and slowly straighten your legs while continuing to balance. You can rock back and forth a bit, like a boat on waves. Another option: you can do it without the help of hands, just lifting your legs and keeping the balance in the position of the letter V.
Exercise number 5. The dog snouts down
This position is well known to everyone, and it stretches the back and the back of the legs remarkably, and also strengthens the upper body.
Put your hands on the floor, with your knees should be under the hips, that is, your legs will be slightly bent. Then, try to straighten your knees and press your hands on the floor, with your heels stretch to the floor. It turns out that you stretch your back and stretch the back surface of your legs. If it’s too easy for children, they can lift one leg upwards (the toe is stretched, the knee looks to the floor, the pelvis does not turn to the side, but looks clearly down) or head against the floor. There are quite a lot of options for this pose, so you will have plenty to choose from. It is desirable that the feet are completely standing on the floor.
Exercise number 6. Starfish
Children love challenges, so this position should be very pleasant to them. It strengthens the hands and upper body.
Stand in pose frommock down. Take a small step forward with your right foot and unfold the foot so that the sock looks left. Uncover your right side by tearing your left arm off the floor and lifting it up. Then lift up your left foot. Try to maintain stability as long as possible.
Exercise number 7. Ice Hill
This pose only from the outside looks simple. In fact, this is an excellent training for hands and priests.
Sit on the floor, feet together. Put your hands behind your hips at a short distance, your fingers should be pointed towards the legs. Rest your feet on the floor and lift up the pelvis and thighs, the head is thrown back. Imagine that you are a children’s slide and children are sliding down you. If this position is too heavy for you, you can bend your knees.
Exercise number 8. Wheelbarrow and a candle
This exercise well helps to stretch the neck and lower back.
Lie on your back, knees bent, feet on the floor. Pull your feet off the floor and move them to your head so that your toes get to the floor. Knees slightly bent. If stretching allows, you can try to straighten your legs. Hands lie on the floor along the body and provide you with stability. Make sure that your shoulder blades are tightly pressed to the floor, and slowly go into the standard birch, straightening the half-bent legs up. From the birch tree also slowly return to the starting position, laying your back on the floor of the vertebra behind the vertebra.
Exercise # 9: The bridge
Who among us in my childhood did not try to stand on the bridge? I think that everyone knows this exercise.
Lay down on the floor, legs bent at the knees, feet firmly pressed to the floor as close to the pelvis. Hands bent at the elbows and placed just above the shoulders, palms pressed tightly to the floor, fingers looking towards the feet. Gently and slowly push your body up, arching your spine. Weight should be transferred to the hands, the thighs should continue to look forward and do not move apart.
Exercise number 10. Dancer
This pose on the balance. She also stretches and strengthens the spine and legs well.
Stand up straight, legs together. Bend your right foot and grab it with your right hand by your foot or ankle. Lean slightly forward and at the same time try to take your right foot back and up. Hold your left hand forward for balance. Children manage in this position not just to stand, but also to jump or spin around their axis.
Exercise number 11. Sandwich
And this is the standard longitudinal crease, which almost all children calmly do. Adults also have a little sweat, before they can work out in half.
Sit on the floor, legs together, knees straightened. Begin to bend forward to the legs with your back straight. And remember that you do not slope at the expense of the back and waist, but at the expense of the hip joints. What does it mean? This means that you should stretch your belly (lower ribs) to the hips, chest to knees and chin to the feet. No deflections in the lower back, look forward, the back is flat, the shoulder blades are brought together. You can help yourself with your hands, clasping your feet and pulling yourself to your feet.
Exercise No. 12. Happy baby
This posture of relaxation, and it perfectly stretches the hips and lower back.
Lie on your back, bend your knees, pull them to your chest and grasp your hands on your feet, knees or back of your hips. Gently push your hands to your feet so that the hips stretch to the floor, and rock slightly from side to side.