Although yoga is often a serious meditative practice for adults, there is a huge value to involve the whole family, says Amber DipietroA NASM certified coach and a Yoga E-Syt 500 yoga teacher. Especially these days, there are so many things to gain from yoga, for children and parents.
“”Yoga has an abundance of advantages Whether you practiced solo or as a family, “she said.” This reduces stress and anxiety, improves concentration and concentration, and can also reduce blood pressure, benefit sleep, increase energy and improve muscle strength and flexibility. “”
Yoga advantages for children
Research has indicated that yoga (for children and adolescents) can stimulate self -esteem, memory and mood.
Benefits for children
It has been shown that all these advantages improve their quality of life,, general well-beingAnd Stress management. Other Research has even connected A coherent practice of yoga to alleviate the symptoms of attention deficit disorder, including inattention and hyperactivity.
Adolescent benefits
Adolescents can also collect these advantages. A Study on yoga for children in high school found that after a single class, participants showed a decrease in anger, symptoms of depression and fatigue.
Advantages for parents
For parents or caregivers, making yoga together creates the opportunity to get quality time when everyone can connect, says Dietro. You can even get to know yourself a little better.
“You can see how your child learns and persists, and your child sees the power of a healthy lifestyle,” she notes. “The simple fact of practicing breathing exercises and finding synchronicity can create a stronger link.”
The best yoga installation for children
A large introduction to yoga for the whole family is a short level 1 class on Bodi Yoga52 program. These offer an excellent Yoga poses for beginnersAnd you can choose the duration that fits into everyone’s calendar. For example, you can divide a class of 30 minutes in two parts so that you practice 15 minutes at a time. In this way, you can establish consistency and get into the habit of doing yoga together.
If you want to cross some poses by yourself, here are some that are good for beginners.
1. Pose of the child
https://www.youtube.com/watch?v=ohdmbnojnc4
- Start on all fours, hands directly below your shoulders and knees of the width of the hip or wider. Gather your big toes.
- Exhale and pour your hips to your heels. Rest your belly between your thighs and your forehead on your carpet.
- Extend your arms in front of you (palms down, to stretch the whole back) or along your sides (palms up, to stretch between the shoulders).
- Stay for a few breaths for a few minutes.
2. Cat-Cow soup
https://www.youtube.com/watch?v=fa4zms5m7xa
Inhale: cow installation
- Go down on all fours, knees under your hips and hands under your shoulders. Keep your back flat, your gaze to the floor and your long neck.
- While you inspire, stop your back, raise your coccyx and the chest to the ceiling while placing your belly towards the carpet.
- Keep your shoulders away from your ears, wide shoulder blades on your back and head online with your chest.
Expire: Cat installation
- Pose of cow, while you exhale, around your back, enter your coccyx and loop your chin to your chest.
- Keep your shoulders and knees in place.
- Inspire in cow installation.
- Repeat this flow up to 10 breaths, or more if you wish.
3. Dog oriented downwards
- Start on all fours, knees directly under your hips and wrists a few centimeters from your shoulders. Hood your fingers forward and spread your fingers away.
- On an expiration, enter your toes, press your hands, straighten your arms and legs and lift your hips to the ceiling. Keep your hands away from the shoulder width and feet to the width of the hip.
- Pivot your shoulders outwards to avoid cringing them. Keep your arms straight and engage your biceps to prevent your elbows from locking. Look at your toes and keep your ears online with your arms.
- Hold the pose for a minute.
How to progress in your family practice
Whether you do family yoga, as a parent-kid combo, or see your child or older teenager to try solo yoga practices, it is likely that when you become more comfortable with yoga, you will want to continue to add poses.
“When you are ready to take up the challenge, you may want to try higher level yoga52 lessons,” said Brent Laffoon, a Yoga52 coach. “Even if you and your children cannot do all the pose or sequence, it’s fun to explore different options,” he said.
In addition, you can modify the poses and even invent some of yours according to the basic yoga poses. Being a family creative is just a way of doing yoga for children a joyful activity for everyone.
“Discard your wings a little,” says Laffoon. “Make sure you keep the level of enthusiasm and pleasure, and put a little challenge can do it and keep it fresh.”
