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| Photo: Sphinx Pose ©2012 Barbara Gini |
A Few General Guidelines:
Give instructions slowly and allow the students to process what you are saying and how their body feels in each step. Be patient-they will not do it perfectly and that is OK. As long as they are keeping their own bodies and their friends bodies safe, (i.e not falling into each other or flopping onto the floor) let them explore how their own bodies move.
Remind children to breathe with each movement. Breathing will relax muscle tension and bring body awareness as children move into each step of the pose.
Yoga postures are meant to be held with ease-so if a child is straining or holding his or her breath, encourage them to relax and ease into each step slowly, only taking the body as far as it feels comfortable.
These postures are excellent as an energizing break from sitting at a desk or computer, as a supplement to sensory motor or occupational therapy, and as a part of a conditioning program for dancers, cheerleaders and other youth athletes.
Cobra:
(Modified version "Sphinx Pose" pictured above at left) Cobra pose is a foundational posture that is actually a mild back bend. Cobra teaches the body how to coordinate legs, pelvis, and belly. When done correctly, the legs provide the power and support for the spine to gracefully stretch and extend, and the muscles of the pelvis and belly work to lengthen and support the lower back. The key with cobra pose is to be patient and move slowly, breaking down the posture into its smaller components. Don't overdo the back bend & find the height at which the student can work comfortably to avoid straining.
To do Cobra: Lie on belly. Inhale and place elbows under shoulders and forearms on the floor. Extend legs, feet and toes fully and keep thighs together. Lift upper body as shown, using hands and arms for support. Exhale, and relax into Sphinx. Next, move into a Baby Cobra posture by moving hands back next to chest. Keep shoulders down and to sides and belly strong. Press into the floor with hands, and using belly, chest and back muscles, roll head, shoulders and chest upwards while inhaling. Hold for 1-5 breaths and slowly roll down placing chest on floor. (I let the children "Hisssssss..." on the exhale as they come back down to the floor.) Rest for 3 breaths and repeat, each time lifting torso a little bit higher. Move slowly and deliberately like a cobra looking over the grass for food or danger. Posture may be modified to be practiced while seated in a chair, using a desk or tabletop to place hands on for support as chest and chin roll upwards.
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| Photo: Tree Pose ©2012 Barbara Gini |
Tree:
Begin by standing with both feet parallel, under hips. Shift weight slightly onto one foot, and balance, keeping it firmly on the floor. Bend opposite knee and place foot of bent leg onto inner part of balancing leg, starting down near the ankle. Stabilize stomach and stand tall, stretching entire spine upward. Relax shoulders and stretch arms straight up toward the sky, parallel to each other, palms facing, or form an inverted 'V' with arms. (These are the branches of the tree-stretching and growing towards the sun.) Hold posture for 3-5 breaths and come back to starting position with both feet on floor. Switch sides, using opposite leg for balance.
Children can stand with back braced against a wall if they feel unsteady in this pose or hold on to the back of a chair. As balance is obtained, gradually move position of foot higher up on the support leg. To adapt this posture for children with poor tone or balance, children may bend their knee and instead of placing foot on leg, they may place foot on a short stool or stack of books until they develop more balance. The key with this posture is to get the children to visually focus on a stationary object in front of them. If their eyes are focused, usually the rest of the body will be as well.
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| Hands wide to support body ©2012 Barbara Gini |
Downward Dog:
Strengthens the upper back and torso. The key to this posture is to relax the neck and head between the shoulders. Begin on the floor on hands and knees with knees directly below your hips and hands under & slightly in front of shoulders. Spread palms, (I tell the kids to "make your hands big" ) keeping index fingers parallel or slightly turned out, (as shown at right).
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| Photo: Downward Dog © Barbara Gini |
Encourage kids to keep the head between the upper arms; don't let it hang. Elbows should be even with the ears. Breathe and hold posture for 1-3 breaths. Slowly release & bend knees back to floor.
Increase the challenge by lifting and extending one leg behind the body to form a straight line with the spine while in the downward position. (Some of my teens refer to this as the "Dog Peeing on a Tree" pose. Some teachers are offended by this and find it to be inappropriate, however I think if their imagination keeps them laughing and engaged in the activity, and they are not undermining a peer, then I am not too hard on them. Sometimes you have to pick your battles! )
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| Adapted Downward Dog ©2012 Barbara Gini |
After postures and sequences, be sure to allow children to rest quietly for several minutes and re-hydrate with plain filtered water.
**Please do not leave children unattended while on equipment.
For more photos and descriptions of children's yoga postures, visit our Posture Page.
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Contact: barbara@bodylogique.com
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