Youth & Yoga

YOUTH & YOGA Explore various yoga poses that benefit the mental and physical health of children. WHY SHOULD KIDS PRACTICE YOGA? Childhood is all about learning, playing, discovering, and mastering! Practicing yoga creates a safe and free space where these actions are not only allowed, but valued! Yoga promotes creativity, self-respect, mindfulness, and confidence by moving through a series of challenging poses and connecting each pose to a breath. According to The American Academy of Pediatrics (AAP) and The National Association of the Introduce your child to yoga and give them the life-long gift of mental and physical health and agility! Education for Young Children (NAEYC), we should be supporting activities like yoga that help develop the whole child. 8. YOGA POSES FOR TINY PEOPLE TRIANGLE POSE Spread fingers as wide as possible Stretch the opposite arm toward the sky o Gaze toward the sky o Pull ribcage away from the hips Reach the same arm o- as the front foot toward the egrth Point front foot toward the front o- of the room Point back foot o toward the front at a 60-degree angle Separate legs in a wide stance Squeeze shoulder blades together Benefits Level: Stretches - hips, groin, hamstrings, calves, shoulders, chest, and spine Strengthens - thighs, knees, and ankles BEGINNER Improves - digestion, soreness, stress reduction, anxiety, and flat feet TREE POSE Press palms together o -o Keep spine straight Lift arms above the head and stretch toward the sky P Plant opposite foot on the inner thigh with toes pointing toward the earth Stand firmly on one foot with toes spread wide o Level: Benefits Stretches - length of body INTERMEDIATE Strengthens - legs, ankles, and feet Improves - flexibility and balance CAMEL POSE Gaze toward the sky Open and point ribcage toward the sky o Keep neck in a neutral position Squeeze shoulder blades together o. Rotate arms outward and keep them straight Arch back and allow space between hips and ribcage Position knees Press shins and tops of feet into the earth hip-width apart Press palms against heels or ankles Level: Benefits O Stretches - ankles, thighs, groin, hip flexors, abdomen, chest, and throat INTERMEDIATE O Improves - posture and flexibility • Strengthens - back DOWNWARD-FACING DOG Stretch hips toward the sky o Keep arms and legs straight Relax neck o -o Gaze toward the earth o Push heels as close to the earth as possible Press palms into the earth with fingers spread wide Level: Benefits Stretches - shoulders, hamstrings, calves, arches, and hands BEGINNER Strengthens - arms and legs Improves - stress reduction, mild depression, asthma, flat feet, digestion, headaches, insomnia, back pain, and fatigue UPWARD-FACING DOG o Press tops of the feet firmly into the earth Gaze forward or slightly up o Lift and stretch chest in a backbend motion Stack shoulders over the wrists o Press hands into the earth with fingers - spread wide Level: Benefits Stretches - chest, lungs, shoulders, and abdomen INTERMEDIATE • Strengthens - spine, arms, wrists, and buttocks Improves - mild depression, fatigue, asthma, and posture BOAT Gaze forward Stretch legs to the sky at a 45-degree o- --- angle --o Keep spine straight Grab the back of the calves with hands and pull the o- legs toward the abdomen o Press tailbone into the earth Level: Benefits - Stretches - hamstring INTERMEDIATE r Strengthens - abdomen, hip flexors, and spine Improves - digestion and stress reduction BOW Grip the outside of the ankles with hands and lift toward the sky Gaze forward o-, Lift thighs away from the earth Open chest o Point heart to the front of the o room Connect hips to the earth Level: Benefits INTERMEDIATE O Stretches - ankles, thighs, groin, hip flexors, abdomen, chest, and throat Strengthens - back 4 Improves - posture CHILD'S POSE Rest backside on the heels Position knees slightly apart o - Extend arms o -o Press toes together Rest forehead on the floor Press palms into the egrth Level: Benefits Stretches - hips, thighs, and ankles BEGINNER Strengthens - the brain (pose of rest) Improves - stress reduction, fatigue, and back pain Brought to you by Spark PE | www.sparkpe.org Resources: http://www.parents.com/fun/sports/exercise/the-benefits-of-yoga-for-kids/ http://www.pbs.org/parents/food-and-fitness/sport-and-fitness/why-yoga-and-kids-go-together/ http://www.pocketyoga.com/Pose