Yoga and Mindfulness for children and Teens.
Hi everyone! I have prepared a self care challenge for 7 days. Each day I will post up a new way of how we can show our selves some kindness, love and understanding through this strange time, and any time really.
To look after our little ones at home, we have to try and be in the right space to do so ourselves. Putting on our own oxygen mask first so to speak. I have seen so many amazing activities and ideas for the kids which is brilliant but now it's time to do something for the adults too 💖 Of course children and teens can also join in these little practices as it's never to early to start a strong self care routine 💖🙏
Follow along this journey. They will be short practices but I am hoping they will make a difference to your day. This is for all adults, parents or not.
Start by sitting up nice and tall. This could be in a cross legged position on the floor or upright on a chair, feet flat on the ground. Become aware of your shoulders and as you breath in, lift your shoulders up to your ears. On the exhale, bring your shoulders back and down. Do this 4 times if that feels right to you.
Now imagine the tip of your nose is a paint brush and begin to paint little circles with your nose. Keep the breath flowing with conscious awareness. Then allow the circles to get bigger and bigger. Once you feel ready reverse the circles the other way. This time 'painting' large circles first and then letting them get smaller.
Now bring your head to a slow nodding motion, a little yes and then a little no.
Still sitting up nice and tall, breath in and reach both arms up to the sky, relaxing your shoulders down away from your ears. On an exhale place your left hand down at your side and bring your right hand up and over your head towards the left, being careful not to collapse into yourself here. Breath in and out. Breath in come back to center and exhale bring it to the other side. Flow side to side with the breath for a couple of times, going slowly and mindfully. Not forcing anything, just listen to your body.
Come into a 'down dog' position (Google this if you need to). Push into all of your fingers to take strain off the wrists, relax your head and neck and peddle your feet finding a movement, a dance, a rhythm that feels good to you.
After a couple of minutes there slowly lower the knees down so that your knees are below hips and hands are below shoulders in a table top position (the hands and knee position you'd get into if you were to play horsey with the kids). On an inhale drop the belly and look forward. On an exhale round through the spine, look towards your navel. Think Halloween spooky cat shape here. Flow through this movement matching it with the breath for 5 to 10 cycles.
Legs up the wall
Finish with a nice restorative legs up the wall pose. Getting as close to the wall as you can, let your legs reach up. Hands rest at your side or on your belly. Close your eyes if that feels good and just take 2 to 5 minutes here just to breath. Come out of this pose slowly and give yourself a moment to readjust before continuing your day.
DAY 1 Done. Go You!
Share with someone who might need a 10 minute break to just stretch and breath.
See you tomorrow for day 2. Please share below if you're joining in!