Yoga and Mindfulness for children and Teens.
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.
It's Important to slow down sometimes.
Criss Cross Apple Sauce, or otherwise known as easy seat or Sukhasana is one that is often used by children in schools and at home. Traditionally this posture is one used quite often for meditation. Even though it is referred to as easy seat, it is not always easy. The hips need to be open and the back strong and alert. While some can find comfort in this pose, it is important to explore use of props to support this pose, especially if we expect to be there a while (for example during a meditation).
Benefits of this pose
Ways to find support in this pose
There are many ways that we can help children find support in this pose. We could offer a block, or a folder blanket to sit on. We could practice against a wall. We could put blocks underneath the knees and blankets under the ankles. This could even be done sitting up on a chair.
Practice at home
Try this pose (your variation) while seated back-to-back with your child. Can you match each other's breathing? Keep breathing in and out, focusing your awareness on your breath and the connection between you both.
Time 1 or 2 minutes.
Other poses to try at home:
Crocodile pose is a nice one to practice, it can fit into so many themes or can be practiced on its own. This is a great pose to teach diaphragmatic breathing. Benefits include calming the nervous system, reducing stress and tension and it can stimulate digestion.
To practice this pose, your child comes down to lay on their belly and they rest their head on their folded arms. It can help to wiggle from side to side before finding stillness.
Laying on the belly in this way helps bring the feeling of the breath into the back and sides of the body. Guide your child to take a long slow breath, feeling their belly expand like a balloon. As they breathe in, ask them to notice if they can feel their breath in the back of their body. Let them take a few breaths here and then see if they can take their breath to the sides of their body. Invite them just to notice where their breath is going as they breathe in and out.
Want more support in this pose? Try adding a firm pillow lengthways to support the torso while keeping the head and shoulders on the floor.
Comment with SNAP if you're going to be giving this a go with your little ones this week!
Want more inspiration? Check out this pose from last week >> Supported Fish
Did you know this pose can help calm the nervous system, support the immune system and expand and open lungs, which helps with breathing?
It was the perfect choice for today when energy was low and little man wanted to join me in some Yoga practice
To get into the pose:
1.) Take a bolster or rolled up blanket (sausage shape) and lay it lengthways on your mat.
Sit down with the bolster (or blanket) in the small of your back.
2.) Lay your torso and head on the bolster so that they are supported. We also used a small blanket here under the head for added comfort.
3.) Bring your pointing finger and thumb together and gently tap around the heart area. This is said to help immunity. Alternatively, just let the arms relax down by the sides.
4.) Ask your child "how does that feel?"
This pose is a great one after being at school, reading, drawing or hunching over playing video games or practice before bed.
Comment below with your favourite smiley face emoji if you're going to give this pose a go!
Come back next week for the next pose in this series!