Yoga and Mindfulness for children and Teens.
How to Practice Present Pose
Otherwise known as bow pose
Sankrit name: Dhanurasana
Lie on your belly and bend your knees, reaching back to hold your ankles with your hands. Inhale and pull your legs with your hands and pull your hands with your legs,find that opposition. Bring your heels far from your bottom and lifting your head, chest, and thighs from the floor.
If the ankles are out of reach, experiment with placing a strap around your ankles to extend your reach (If you don’t have a strap, you can instead use a belt, towel, or the rope from a dressing gown).
Another prop that may be used is a rolled-up blanket or towel under the thighs or chest.
Have fun in this pose
If the grown up is confident in this pose and has no back pain (we never want pain in our yoga practice!) then the child can sit inside the 'present'. Any excuse to climb on us while practicing Yoga right ;)
Not Christmas at the time of reading this or just don't want the Christmas theme? Stick to calling this by its proper name (mentioned above) or maybe it's a shopping basket..... or even a turtle, maybe it's a spaceship!
Can you move side to side in this pose? How about forward and back? Can you hold it still for three breaths? How does the pose feel in your body?
Don't practice if....
Don't go practicing this after your Christmas dinner unless you want to be seeing it again! This one does not feel good after eating, stay clear.
This pose is also not recommended for anyone with migraine, diarrhoea, who is pregnant, has low or high blood pressure or who has any kind of low back or neck pain.
Always speak to a doctor before starting nay physical practice if you are unsure.
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Other posts you may enjoy
Have some Christmas fun with this pose! One person makes the sleigh by coming into Navasana (Boat Pose). The other person then places pom poms or teddies in the sleigh by balancing them anywhere on their Yoga partner. How long can you hold this pose? Remember to breathe!
How to practice Santa's sleigh (boat pose)
Family Yoga / Partner Play
As mentioned above you can practice this pose together by taking it in turns to fill the sleigh with 'presents'. This is a great way to explore the pose, practice the pose and hold it for longer durations but most of all, it is a great way to play with it and have fun together.
Other ways you can practice this pose together are by making a double sleigh - joining the feet together or having a reindeer pull the sleigh, what would that look like?
You can find more ways to play yoga together in my Free Guide! Sign up via the home page or click here
For more Christmas themed Yoga....
For more Christmas Yoga, check out my book 'Christmas Yoga for children and their adult' available now on Amazon.