Yoga and Mindfulness for children and Teens.
In this blog I want to share with you several ideas I use for some special Super Hero Yoga! You can use these ideas at home with your children or if you are a teacher you may like to use these in your yoga classes. Get creative, use little bits or use it all, change it up or keep it the same. Make it your own. Enjoy!
Super heroes need to focus. Bumblebee breath is a great practice for blocking everything else out and really focusing inward, it is great for when you are overstimulated, overwhelmed or just lacking focus.
To start sit up in a tall but comfortable position (use props to sit on, lean on a wall, sit in a chair or in a cross legged seat on the floor). Take a slow breath in through the nose and then hum or buzz it out, feeling the subtle vibration. Now try this again but closing the eye (or taking a soft gaze down) and putting the hands over the ears - this helps to block out outside stimulation. Then breathe in again and make the gentle hum/ buzz out. Keep this going for five rounds.
Create an obstacle course or story with props
You can use different props to create a whole super hero adventure. Blocks can become tall buildings, yoga straps can become tight ropes, pom poms can become magical, yoga mats can become charging stations. Yoga straps also make great laser lights which can be really fun to play with as a team. Two people can hold the laser/ stap (or more) and then someone else can try to get past without touching the laser. You can get very creative here, let your imagination go wild, you can also use sofa cushions, blankets, chairs or any other props you can think to use. Need a little more inspiration? Let the kids guide you!
The plank game. This works best for three or more people. Everyone comes into plank pose - knees up or down. The object of the game is to count to ten while holding the pose. But if only it was that easy, no, here is the twist! You must count as a group at random. If two people say a number at the same time, you must start again from one. Because no one knows who is going to count next, it makes it a game of intuition as well as strength. It is also a lot of fun.
Superman - Laying on your stomach, placing your hand down by your sides pressing into the mat, inhale lift the chest. Exhale down. This time try again but lifting the feet too. If this feels okay you may like to try extend the arms out in front, pretending to fly high.
Partner Superman - Help each other to fly by practicing Warrior 3 Pose together, supporting each others balance. Remember to practice both sides.
Wonder Woman - Goddess pose or Warrior 2
Spider Man - Mountain Climbers but slow and mindfully
Partner Spider Man - Like the slow mountain climbers but one person lays on their back and the other person goes on top almost mirroring the other person. The bottom partner holds the top persons legs, and the top person places there hands on the bottom partners knees. Try to move together. Stay safe and check in with each other.
Iron Man - Strong Mountain Pose with hands on hips
Hulk - Practicing our breathing to Calm down, Lions breath could be a fun one to play with too.
How do Super heroes like to relax?
A great opportunity to talk about relaxation and methods super heroes may use to relax. There can be some very serious suggestions like yoga and some not so serious suggestions like hanging upside down like a bat. Let it be an open space for talking on this subject and maybe ask them how they like to relax.
Take a moment of calm. This could be a typical savasana, a guided visualization meditation, story time, squeeze and release method or rolling up in the yoga mat or a blanket like a super sausage.
You could also do some mindful colouring - maybe design their own cape or costume. You could end with some journaling for older children - writing what they think makes them super or if they could have any power, what would it be? etc.
These are all just ideas that you could use if you wanted to put together a little yoga session for your child or if you are a yoga teacher, your class. They are all just ideas so you don't have to do them all or use them all in one session, you can choose parts you love, add your own ideas and let it suit you and your little ones. You could also just choose one thing a day and turn it into many sessions. The main thing is to have fun and enjoy!
Have you signed up for the 3 day Superhero Challenge yet?
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