Mindful Mantis Pose

This morning when I opened up my living room curtains, I saw a Praying Mantis on my window. I grabbed my cell phone and snapped a picture as he was sitting there, perfectly still. When I came back through the living room 45 minutes later, he was still sitting in the same spot.

After observing him for a bit, I see why some of the symbolism of the praying mantis deals with stillness and patience. The mantis lives life at its own silent, unhurried pace. This is a good character trait to emulate- especially when we are busy,overwhelmed and can barely hear ourselves think -and to model and pass down to our students, children & grandchildren.

The Mindful Mantis pose is one I use often for children's yoga classes and seems to be a favorite, especially of the 7-10 year old boys. They are quick to point out that a Mantis is a fierce fighter and hunter, and I agree, adding that the mantis only hunts when necessary, reacts with force only when threatened & always is patient. A Mantis never makes a move or reacts until he is 100% positive that it is the right thing to do. In fact, in China, the mantis has long been honored for his mindful movements. In other cultures, the Mantis is a symbol of stilless, awareness, and intuition. I emphasize these traits and as an example for us all to quiet ourselves & think before we make a choice or react in a certain way, to a person or situation.

Children's Mantis Pose can be done either sitting or standing. The posture is physically good for releasing tension, improving spine flexibility and aiding digestion. When done slowly and deliberately, it teaches children to slow down and to be aware of how their body-and Life- is flowing, either with resistance or with precision.  

1. Begin Mantis Pose by standing tall with feet together. Bend elbows and place palms of hands together.
2. Inhale and begin to bend knees-then exhale and slowly twist to right side, exhaling with the movement, until the left elbow reaches the right knee. Hold for 1-3 breaths.
3. Slowly un-twist and straighten legs & spine until you come back to starting position.
4. Take one full breath (Inhale-exhale) in standing position.
5. Repeat the above steps to other side of body: twisting to left side and touching right elbow to left knee. Hold for 1-3 breaths.

6. Slowly come back to standing position and take one full breath.

This posture can modified and completed while seated in a chair , on a therapy ball, or on the floor. If your students are seated on the floor, be sure to have then sit on folded thick blankets, (with hips on front edge of blanket and feet on floor) to elevate the hips about 2-3 inches off the floor. This allows the hips to relax while the movement is being completed.

Be sure your students move slowly and deliberately, and breathe through the movement. The breathing and slow pace of this posture helps to train the nervous system to a relaxation response and helps keep students calm & focused.

If the student cannot yet touch opposite elbow to opposite knee, just have them go as far as is comfortable until the spine learns to relax more and a larger range of movement can be obtained.


Not sure how to adapt this or other postures for a student? Please contact me! barbara@bodylogique.com

Find more children's yoga poses here.

*See more photos of "Mindful Mantis" here.


* I am currently Working on my first children's book entitled "Mindful Mantis", due to be released sometime in 2013. Please stay tuned for updates and announcements and be sure to look at our "What's New" tab on this blog and our website.

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