Although yoga is often a serious meditative practice for adults, it is an enormous value to include the whole family, says, says, says Amber dipietroA NASM-certified trainer and E-Ryt 500 yoga teachers. There is so much to win from yoga and parents nowadays.
“Yoga has a wealth of advantages No matter whether you practice alone or as a family, “she says.
Advantages of yoga for children
Studies have shown that yoga (for children and adolescents) can improve self -esteem, memory and mood.
Advantages for children
It has been shown that all of these advantages improve their Quality of lifePresent overall well -beingAnd Stress management. Other Research has even connected A consistent yoga practice to alleviate symptoms of attention deficit disorder, including inattentiveness and hyperactivity.
Advantages for teenagers
Young people can also use these advantages. A Study about yoga for children in the high school found that after only one class, the participants showed a decrease in anger, depression symptoms and fatigue.
Advantages for parents
For parents or supervisors, the merging of yoga creates the opportunity to have a good time in which everyone can connect, says Dipietro. You can even get to know each other a little better.
“You can see how your child learns and stops, and your child sees the power of a healthy lifestyle,” she notes. “Just practice Breathing exercises And the search for synchronicity can build a stronger bond. “
The best yoga poses for children
A great introduction to yoga for the whole family is a short class of level 1 on Bodi’s Yoga52 Program. These offer some excellent Yoga poses for beginnersAnd you can choose the duration that fits in the schedule of everyone. For example, you can divide a 30-minute class into two parts so that you practice for 15 minutes each. In this way, you can set consistency and make yourself habit of making yoga together.
If you want to flow through some poses yourself, there are some who are good for beginners.
1. Children’s pose
https://www.youtube.com/watch?v=ohdmbnojnc4
- Start with all fours, with your hands directly under your shoulders and the knee hipwidth or wider. Bring your big toes together.
- Breathe out and sing your hips back to your heels. Place your stomach between your thighs and her forehead on your mat.
- Extend your arms in front of them (palms down to stretch the whole back) or along your sides (palms up to stretch between the shoulders).
- Stay a few breaths for up to a few minutes.
2. Cat
https://www.youtube.com/watch?v=fa4zms5m7xa
Inhale: cow pose
- Go to all fours, with your knees under your hips and hands under your shoulders. Keep your back flat, your view of the floor and your neck long.
- Bend your back when inhaling, lift your coccyx and chest to the ceiling as you drop your stomach towards the mat.
- Keep your shoulders away from your ears, shoulder blades wide over your back and head in line with your upper body.
Exhale: cat pose
- If you exhale, round off your back, put your coccyx and roll your chin into your chest.
- Keep your shoulders and knees on the spot.
- In the cow pose.
- Repeat this river for up to 10 breaths, if desired.
3. Dog downwards
- Start with all fours, with your knees directly under your hips and the wrists a few centimeters in front of your shoulders. Show your fingertips forward and spread your fingers wide.
- Put your toes, press into your hands, smooth out your arms and legs and raise your hips to the blanket. Keep your hands into the shoulder width and your feet hip-Width.
- Turn your shoulders to the outside to avoid tying them. Hold your arms straight and get involved your biceps so that your elbows do not lock. Look back at your toes and keep your ears in harmony with your arms.
- Hold the pose for a minute.
How you can make progress in your family practice
Regardless of whether you see yoga as a family, as a combination of parents or your older child or teenager, how to try out some solo yoga practices, it is likely that if you make yourself more convenient with yoga, you want to continue to add poses.
“If you are ready to improve the challenge, you should try some Yoga52 classes on a higher level,” says Brent LaffoonA Yoga52 trainer. “Even if you and your children cannot make every pose or sequence, it is fun to explore different options,” he says.
You can also optimize the poses and even invent some of your own based on basic yoga poses. As a family, being creative is only one way to make yoga for children a joyful activity for everyone.
“Spread your wings a little,” says Laffoon. “Make sure you maintain the measure of enthusiasm and enjoyment, and a little challenge can do and keep it fresh.”
