Why children should do yoga and how to exercise as a family

Although yoga is often a serious meditative practice for adults, it has a huge value in the involvement of the whole family, says Amber dipietroCoach with NAMM certification and teacher E-butt 500. Especially these days there is so much of yoga, children and parents.

“Yoga has an abundance of benefits Whether you practice solo or as a family, ”he says.

The benefits of yoga for children

Research has indicated that yoga (for children and adolescents) can increase self -esteem, memory and mood.

Benefits for children

It turned out that all these benefits improve their Quality of life, overall well -beingand stress management. Other Research has even joined Consistent yoga practice in alleviating symptoms of attention disorder, including inattention and hyperactivity.

Benefits for teens

Teens can also benefit from these benefits. AND Study yoga for children in high school They found that after a single class, the participants showed a reduction in anger, symptoms of depression and fatigue.

Benefits for parents

For parents or carers, yoga creates together the opportunity to get some quality time when everyone can join, says Dipietro. You can even get to know each other a little better.

“You will see how your child learns and persists, and your child sees the power of a healthy lifestyle,” he notes. “Simply exercise.” breathing exercises And finding synchronicity can create a stronger bond. ”

The best yoga represents for children

Great introduction to yoga for the whole family is a short -level class 1 class per pointi Yoga52 program. They offer some excellent Yoga represents for beginnersAnd you can choose a time that fits everyone’s plan. For example, you can break a 30 -minute class down into two parts, so you practice 15 minutes at a time. In this way, you can determine the consistency and get the habit of doing yoga together.

If you want to flow through some positions yourself, there are several that are good for beginners.

1. Children’s position

https://www.youtube.com/watch?v=Ohdmbnojnc4

• Start on all fours, with your hands directly under the shoulders and knee hip width or wider. Connect your big fingers together.
• Exhale and stream the hips back to the heel. Continue your belly between your thighs and the forehead on the mat.
• Stretch your hands in front of you (palms down, stretch your entire back) or along your sides (palms up to stretch between your shoulders).
• Stay for a few breaths for up to a few minutes.

2. Cat-Cow Stretch

https://www.youtube.com/watch?v=fa4zms5m7xa

Inhalation: Cow’s position

• Fall on all four, with knees under the hips and hands under the shoulders. Keep your back straight, look towards the floor and neck long.
• When you inhale, curl your back, lift the tail and your chest towards the ceiling while lowering your belly towards the mat.
• Keep your shoulders from your ears, the shoulder blades spread over your back and head in accordance with the torso.

Exhaling: cat position

• From the cow, when you exhale, around your back, tuck your tail and curl your chin towards your chest.
• Keep your shoulders and knees in place.
• Inhale into a cow’s position.
• Repeat this flow after 10 breaths or longer if desired.

3. Down-Smoking Dog

• Start on all four, with your knees directly below the hips and wrists a few centimeters in front of your shoulders. Place your fingers forward and spread your fingers wide.
• When exhale, tuck your fingers on your feet, push your hands, straighten your hands and feet and lift the hips towards the ceiling. Hold your arms width apart and legs to the hip width apart.
• Turn the shoulders out to avoid their stains. Keep your hands straight and engage your biceps to keep your elbows blocked. Look back on your fingers and keep your ears in line with your hands.
• Hold the pose for one minute.

How to proceed in your family practice

Whether you do yoga as a family, as a parent-ded combo, or see how your older child or teenager is trying some solo yoga practices, it is likely that as soon as yoga more comfortable, you want to continue adding poses.

“When you are ready to increase this challenge, you may want to try some Yoga52 classes at a higher level,” he says Brent LaffoonCoach Yogy52. “Even if you and your children can’t make every pose or sequence, it’s fun to explore different options,” he says.

In addition, you can improve poses and even think of some of your own based on basic yoga positions. Being creative as a family is just another way to make yoga for children a joyful activity for all.

“Spread the wings a little,” says Laffoon. “Make sure you keep the level of enthusiasm and pleasure, and stoking a little challenge can do it and keep it fresh.”