Poses That Renew: Putting Our Best Feet Forward

Poses That Renew

Now that the New Year has arrived, we have accomplished all of our holiday tasks and, maybe, reflected on what we hope the New Year might bring, from obstacles overcome to little blessings and big rewards. After all, with focus and mindfulness we can pretty much achieve any goal we set for ourselves and our children. Here are a few yoga poses to lead your family in to feel renewed and continue to make great strides in the days and months ahead.

Fly Like a Butterfly

This pose is excellent for children who are developing their gait. With your child in a seated position, have him bend his knees and put the soles of his feet together. If your child needs help, have him sit inside your lap so you both can do the pose as a pair. Just ensure that the child’s “sit bones” are on the ground. Then as you and your child lean forward while holding your feet, you both can get in a stronger position. Either way, it’s wonderful to have all butterfly yogis flutter their knees and stretch arms up to the sky in order to get bidirectional input that is fabulous for the brain. Try to stay in this position for a song or ten breaths.

Fly Like a Butterfly

Sa Ta Na Ma

While still seated in butterfly pose, encourage your child to do some gentle mudras. Essentially hand yoga, mudras foster focus and a sense of calm. They also instill comfort as a child repeats corresponding words. Basically, ask a child to repeat the words “sa, ta, na and ma” as the child touches his thumb to each of his four other fingers on the same hand, starting with the pinky. The “sa” word is thus said as the child is connecting the thumb and pinky, followed by the “ta” word when the child is connecting the thumb and ring finger. Repeat the words five or six times, whether to accomplish the exercise or to aid with transitions. If you’re in need of some assistance while changing activities, using this mudra is extremely beneficial.

Gentle Mudras

Repeat the words “sa, ta, na and ma” as the child touches his thumb to each of his four other fingers on the same hand.

Legs Up the Wall

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Legs Up the Wall

This is one of my favorite renewing poses for everyone, especially parents and caregivers. Merely sit on the floor closest to a wall without a window. Position your seated body along the side of the wall and then swing your legs up with your heels facing up and your back flat on the ground. As you know your body best, consider folding a blanket under you to support your back. Of course, if your child needs support in this pose help him to find the most comfortable position for him. The pose facilitates the flow of oxygen from the body to the heart. Try combining poses by bringing legs into butterfly pose while up against the wall. And strive to stay in this position for ten minutes. If you are tired and need a boost, Legs Up the Wall balances you and restores your energy. Even better, you get the balance and energy boost without becoming restless.

Kami Evans is a Registered Yoga Teach and Children Registered Yoga Teacher, she is also a Family and Child Advocate and speaks at various events in the US and UK.

Learn More Yoga Poses

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This post originally appeared on our January/February 2012 Magazine