While the thought of trying to fit yet one more thing into the day might be overwhelming, following a simple sequence of yoga poses can be a great way to help kids wind down at night or even get them moving in the morning. Certified yoga instructor Katie Schwartz, with UW Health’s Center for Wellness, offers a simple sequence to help kids get moving in the morning, or wind down at night.
A few tips when performing the poses:
- Make sure you have enough space to stretch out
without bumping into anything
- Listen to your body – if a pose doesn’t feel
comfortable, don’t force it
- Hold each pose for three breaths before moving
to the next
- It isn’t a race to finish – move slowly and stay
Start at your feet, bend one knee and extend the other leg.
Reach arms out wide like you are flying and feel your breath.
Helps with: Focus, concentration and grounding.
Spread your hands wide, lengthen the spine and reach up with your tail. Extend legs and drop feet towards the ground.
Helps with: Energizing and strengthening.
Balance on one leg, keeping it strong like a tree. Bring hands to the heart or reach arms up overhead like branches growing towards the sun.
Helps with: Focus, calming and balance .
Bend knees like you are sitting in a chair and keep your heart lifted. Extend arms out in front like you are giving someone a hug.
Helps with: Balance, concentration and grounding.
Balance on one leg and extend the other leg back. Bring arms in opposite directions like you are a bird flying.
Helps with: Grounding and energizing.
Balance on one leg, extend other leg to the side. Reach arms out wide like you have wings to fly.
Helps with: Calming, balance and coordination.
Sit with legs crossed, resting your hands on your knees. Keep your spine straight, body relaxed and eyes closed.
Helps with: Calming and relaxing.