4 Easy Yoga Poses to Incorporate in Daily Stretching

Whether to help your child wind down or get energized for the day, here are my top four yoga poses to incorporate for daily stretching.

This sequence of 4 yoga poses will help promote healthier and stronger bodies for your little ones. Here’s a list of examples of when to incorporate these easy and fun yoga poses:

Right after waking up
After sitting for a while, for example, after doing homework or watching TV
Before going out for a walk
Before any physical activity classes (such as dance or sports)

Yoga is a fun activity that promotes physical health and mental well-being while helping children learn to be in their bodies, strengthen and stretch their muscles, and focus their minds.

Butterfly pose

How to do the butterfly pose

Begin by sitting on the floor or a cushion. Sit up as straight as you can and bring the soles of your feet together
Use both hands to hold your feet
Imagine your legs are butterfly wings and move your knees gently up and down
Take three deep breaths by breathing in through your nose as your belly expands

Benefits
Great for stretching the spine, hips and legs (specifically the inner thighs and hamstrings)

Boat pose

How to do the boat pose

Sit on the floor with your knees bent, feet flat on the floor and hands beside you
Lift your chest and make sure your back is straight
Lean back slowly (while keeping your hands on the floor to help you balance) and lift your legs one by one
Once your legs are lifted, squeeze them and lift your arms so your hands are off the ground
For an extra challenge, straighten your legs (so you make a V shape with your body) and see if you can hold your lower legs or ankles

Benefits
The boat pose is great for strengthening the core and stretching the hamstrings. In this pose, the abdominal, back and leg muscles are activated, helping create strong little bodies.

Downward facing dog pose

How to do the downward facing dog pose

Begin on all fours, on your hands and knees (make sure your fingers are spread out on the mat or floor)
Curl your toes under, straighten your knees, and lift your hips
Straighten your arms and keep your head between your arms
To stretch your neck: Move your head gently from side to side
To stretch your legs even more: “Walk the dog” by lifting the heel of one foot at a time

Benefits
It helps strengthen arms, shoulders, hands and legs and increases full-body flexibility. This pose is also great for helping kids learn how to maintain balance and stability while upside down.

Tree pose

How to do the tree pose

Begin by standing tall and straight
Shift your weight to your left foot and lift your right foot off the floor
Keep lifting your right foot as you bend your right knee and place it above your left ankle or under your left knee
Bring your palms together in front of your heart
As you keep balancing, slowly bring your hands up together above your head
Take a few deep breaths and see how long you can hold the tree pose
For an extra challenge, try closing your eyes and see if you can continue balancing
Now bring your right foot down and switch sides

Benefits
It is great for balancing and improving concentration. Stability comes from tightening and lengthening the upper body from the core and grounding down from the legs to the feet.

Remember, it’s okay if a child loses their balance in any of the poses or doesn’t hold the yoga pose exactly as instructed. The most important thing is that they’re taking the time to be in their bodies and having fun.

Stardust & Bubbles