11 Yoga Poses You Can Do With Your Kids
You can handle the freezing temperatures, and even some occasional snow-shoveling--but a houseful of stir-crazy kids? That's when winter gets rough. Enter Kristin McGee. The yoga instructor and Fila's yoga brand ambassador has developed a fun, kid-sized yoga sequence. Use these moves to entertain your brood--while squeezing in some exercise--all in the comfort of your own home.
Stand up straight with an erect back and feet shoulder-width apart. Place your hands to the side, bend your knees, and lower your body into a squat position. Rest your hands on the floor in front of you, or place them in prayer. "This pose alleviates stress on the back and is great for those aches and pains from carrying the heavy book-filled backpacks," McGee says.
Stand up straight with an erect back and place feet a little more than shoulder-width apart. Raise your arms up above your head. Grasp your hands and turn your palms facing the sky. "This pose stretches out the arms and legs, and opens up the chest," she says. "It is a great pose to do at the start of the day as it awakens the senses."
Stand one one leg and rest your elevated foot on the knee of the other leg. Place yoru opposite hand of the leg that is elevated on your hip while placing the opposite arm above your head. Slowly bend over to one side and alternate your arms and legs. "This pose alleviates stress on the hips while stretching the arms and legs," she says.
"This pose stretches the entire body and is fun to do in between jumping jacks!" McGee says. "After every five jumping jacks, stop to do this pose." Keep your legs apart and bend to the side so you can touch your palm to your knee or calf. Raise your opposite arm to the sky. Hold for 20 seconds and continue with the jumping jack-triangle pose combination.
Kneel on the floor with your knees hip-width apart and your thighs perpendicular to the floor. Put your hadn on your lower back, and lean backward slightly. When you are ready, place your hands on your heels. "This is a great heart-opener!" McGee says.
Start on your hands and knees with a flat back. Take a deep breath, look up, and raise your back up like a cat. When you exhale, arch your back like a cow. "These poses stretch the back and torso, and also strengthen the arms, legs, and tummy muscles," she says. "It's also fun to use your imagination and make noises like "meow" and "moo" when doing the poses!"
Sit on the floor with your knees bent and your feet on the ground. Keep your feet hip-width apart and about a half a foot away from your rearend. Place your hands firmly on the floor behind your hips. Lift your bottom up to make a bridge. "This is a fun way to strengthen the arms and legs while stretching the front body."
"Imagine yourself like a slide!" McGee says. "Open your chest, and use your strong arms to support yourself as you let things, like marbles, slide down your belly onto the floor, from your neck to your toes." This is a great way to stretch out your wrists and open your chest.
"This pose is a fun way to strengthen tummy muscles and stretch the back of your legs, arms, and shoulders," she says. "Boat pose always makes kids giggle and have fun."
Stand up straight with both feet firmly on the floor and then shift your weight slightly to one leg. Place your hands in prayer in front of your heart. Slowly lift the opposite foot and place it as high as possible on the opposite leg.