Although yoga is often a serious meditative practice for adults, it has a tremendous value in the involvement of the whole family, says Amber Dipietro, a NASM-certified coach and teacher of Yoga E-Kryt 500. Especially these days, there is so much to win from yoga, children and parents alike.
“Yoga has an abundance of benefits regardless of whether you practice solo or as a family,” she says. “It reduces stress and anxiety, improves concentration and concentration, and can also lower blood pressure, benefit sleep, increase energy and improve muscle strength and flexibility.”
The benefits of yoga for children
Research has shown that yoga (for children and adolescents alike) can strengthen self -esteem, memory and mood.
Benefits for children
All of these benefits have been shown to improve their quality of life, overall well -being and stress management. Other research has even linked a consistent yoga practice to the symptoms of alleviating attention deficit disorder, including inattention and hyperactivity.
Benefits for teens
Teens can also reap these benefits. A study on yoga for children in high school found that after only a single class, participants showed decreased anger, symptoms of depression and fatigue.
Benefits for parents
For parents or guardians, making yoga together creates the opportunity to get a quality time where everyone can connect, says dipietro. You can even get to know each other a little better.
“You get to see how your child learns and continues, and your child sees the power of a healthy lifestyle,” she notes. “Simply practicing breathing exercises and finding synchrony can build a stronger connection.”
The best pies of yoga for children
An excellent yoga presentation for the whole family is a short -level 1 class in the Yoga52 Bodi program. These offer some excellent yoga poses for beginners, and you can choose the duration that fits into everyone’s schedule. For example, you can ruin a 30-minute class down in two parts in order to practice 15 minutes at a time. In that way, you can create consistency and get into the habit of making yoga together.
If you want to flow through some poses on their own, here are some who are good for beginners.
1. Poses of the child
https://www.youtube.com/watch?v=OHDMBNOJNC4
- Start on all four sides, with your hands directly beneath your shoulders and knees hip width or wider. Bring your big fingers together.
- Extract and sink your butts again toward your heels. Rest your belly between your thighs and your forehead on your salary.
- Extend the arms in front of you (palms down, to extend the entire back) or along your sides (palms up, to lie between the shoulders).
- Stay for a few to a few minutes.
2. Stretch of cat cow
https://www.youtube.com/watch?v=fa4zms5m7xa
Inhale: Position of cow
- Get down on all four sides, with your knees under your hips and your hands under your shoulders. Keep your back, your look toward the floor and your long neck.
- As you inhale, bow your back, raise the tail and chest toward the ceiling as you toss your belly towards the mattress.
- Keep your shoulders away from the ears, the blade of the wide shoulders along the back, and the head in accordance with your torso.
Extraction: Position of cats
- From the pose of the cow as you take out, round your back, grip the tail pole and bend your chin to your chest.
- Keep your shoulders and knees in place.
- Inhale in the cow’s positions.
- Repeat this flow of up to 10 breaths, or longer if you wish.
3. The dog with face down
- Start on all four sides, with your knees directly beneath your hips, and joints a few inches in front of your shoulders. Show the fingertips forward and spread the wide fingers.
- In an extraction, grip your fingers, press on your hands, run your arms and legs, and raise your hips toward the ceiling. Hold your hands with width and your feet away with hip width.
- Rotate your shoulders from the outside to avoid cleaning them. Keep your arms straight, and engage your biceps to keep your elbows out of closing. Look back on your fingers and hold your ears in accordance with the arms.
- Hold the position for a minute.
How to advance in your family practice
Whether you are making yoga as a family, as a combination of children, or looking at your older baby or teenager trying some solo yoga practices, it is likely that while getting more comfortable with yoga, you will want to continue to add poses.
“When you are ready to increase the challenge, you may want to try some high -level Yoga52 classes,” says Brent Laffon, a Yoga52 coach. “Even if you and your children can not do every position or sequence, it’s a pleasure to explore different options,” he says.
Plus, you can tear down the positions and even invent some of your based on the basic poses of Yoga. Being creative as a family is just one more way to make yoga for children a cheerful activity for everyone.
“Spread slightly wings,” says Laffo. “Make sure you are continuing the level of enthusiasm and pleasure, and setting a challenge can do it and keep it fresh.”
