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Fun Yoga for Kids

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Fun Yoga for Kids funYoga for Students, Families and Staff Simple Home Activities www.fitness365.me/moveathome Why Yoga? In the times of Covid-19 pandemic, it is important for all of us to stay fit. WHO recommends everyone to Stay Physically and Mentally Active at Home, and do 30 to 60 minutes of physical activity per day – Fun Games Yoga, Push Ups, Curl Ups, Free hand exercise, Rope Skip or Walk Up and Down the Stairs. Yoga is designed to bring mental, physical, and emotional health and balance. Yoga is often used as a physical activity to improve muscle strength and endurance. Yoga is Fun for Kids!!! Yoga should be presented as a judgment free activity for Students. Students are accepted at any athletic or fitness level. Yoga embraces the fact that each student’s body is unique, and yoga challenges students to focus inwardly instead of comparing themselves to students around them. Yoga is great for kids as many of the poses have an animal themed focus. For example, fun names like Camel (Ustrasana), lion, Cat (Marjaryasana), Cow (Bitilasana), eagle, and Frog (Bhekasana) keep kids entertained and engaged. PN: Parents must take break from work, walk around or do some Yoga with their children. Pick any Card in a day (How to use): FunYoga for Kids is recommended for youth ages Nursery to 8th Grade and is designed to take three to five minutes per card. You can use these cards at Home … and when the school reopens, do it in the classroom or on the ground. • Begin by picking any card in the deck (These cards are designed to be used on their own or in combination with each other) • Once a card is chosen, read the description of the first pose and show how to do the pose. • Hold the pose for 45 seconds to one minute while breathing continuously. • Once you have finished the first pose, read the next description and transition into the next pose. Remember to show how to do the pose and to breathe throughout the poses. • Continue this pattern until the card is complete. Remember to relax and have fun! Stay Safe. Stay Fit!! CARD 1 Mountain (Tadasana) Tree (Vriksasana) Chair (Utkatasana) Forward Fold Standing tall with your feet Balancing on one leg, Standing with feet hip With your feet hip hip distance apart, place place the bottom of your distance apart, bend distance apart and a your arms at your side with opposite foot on your ankle, your knees and drop soft bend in the knees, the palms facing forward. calf, or inner thigh. Be your hips as if you are fold your chest forward sure to avoid the knee. sitting in a Chair towards your thighs. Relax your shoulders away (Utkatasana). from the ears. Lift your Bring your hand to heart Keep your knees behind Drop the top of your head chest slightly and engage center at the chest. Breathe your toes and engage your towards the mat and let your core muscles. deeply. Switch sides. glute muscles. Hold your the hands relax on, or arms out straight toward, the ground. Keep your feet firm on the Tip: Focus your eyes on a stationary object. in front of you, palms floor. Breathe deeply. facing each other. Tip: You should be able to look down to see your toes overyour knees and your weight should be mostly on your heels. CARD 2 Mountain (Tadasana) Airplane Gorilla Rag Doll Standing tall with your feet (Dekasana) With feet a little wider than (Uttanasana) hip distance apart, place Balancing on one leg, hip distance apart, hinge Standing with feet hip width your arms at your side with extend the other leg back forward at the hips and apart, bend over at the hips the palms facing forward. and hinge from the hips. keep the spine straight. and hang your head. Relax your shoulders away Lower your chest until Keep your chest open and Clasp hands to elBow from the ears. Lift your both the legs and torso are gently sway from side to (Dhanurasana)s and chest slightly and engage parallel with the floor. side shifting your weight relax by shaking your your core muscles. from foot to foot. head “yes and no.” Gently Hold this pose and breathe rock back and forth while Keep your feet firm on the deeply while extending Tip: Make the pose as active taking deep breaths. the arms out to the sides. or gentle as you want, add in floor. Breathe deeply. monkey sounds to make itfun! Switch sides. CARD 3 Swaying Tree Crescent Warrior II Child's Pose (Balasana) (Vriksasana) Step on back in a high (Virabhadrasana II) Start kneeling on all With your feet hip distance lunge position. Lift the Step your left leg back fours with your big toes touching. Sink hips towards apart, inhale with your arms back heel so your weight and align your heels. up above your head with is on your back toes. Bend the knee of your your heels and walk palms facing one another. front leg so it is stacked your arms out in front. Bend the knee of your over your ankle, toes Keeping your feet planted front leg so it is stacked Press your chest towards facing forward. Straighten on the ground and arms over your ankle, toes the ground. Rest the your back leg and point above your head, stretch facing forward. forehead on the ground your toes to the side. your arms to the left and breathe deeply. and then to the right. With abs engaged reach Bring your arms to shoulder arms to the sky, palms height and straighten them facing each other. Gaze out in a “T” at your sides, forward. Switch legs. palms face down. Gaze over the fingers of your Tip: Relax your shoulders back and engage your abdominals. lead arm. Switch legs. CARD 4 Easy Pose Plank (Phalakasana) Side Plank Resting Pose (Sukhasana) With straight arms and (Vasisthasana) (Savasana) Sit on your bottom and fingers spread wide on the Start in the Plank Lay down on your back in a cross your shins. Allow ground, stack your (Phalakasana) position. comfortable position, relax the knees to fall out to shoulders above your Reach one arm up towards all your muscles. Rest your the side and rest your wrists. Extend your legs the sky. Open your torso arms at your sides, palms feet under your knees. straight out and balance and hips to the side. facing upward. Straighten on your toes. Sit tall with abs engaged Balance on the side of your your legs and let your feet and rest hands gently Keep your back straight feet, placing your top foot fall open to the sides. on knees. Gaze forward and abdominal muscles on the floor behind your and breathe deeply. firm. Be sure to breathe bottom foot. Keep your steadily while holding this hips lifted and wrists in a static pose. straight line. Switch sides. Tip: Keep your gaze about 12 Tip: To make it easier on your inches in front of your fingers so abs, drop your bottom knee your head doesn’t fall. to the ground. For an extra challenge, stack your feet. CARD 5 Easy Pose Cobra (Bhujangasana) Bow Half Camel (Sukhasana) Laying on your belly, place (Dhanurasana) (Ustrasana) Sit on your bottom and your hands by your ribs with Lying on your stomach, Start kneeling with your hips cross your shins. Allow the palms on the ground. Use bend your knees to bring stacked over your knees. knees to fall out to the side your lower back muscles your heels towards your Reach your right hand to and rest your feet under to lift your chest up off the glutes. Reach your hands your right heel and raise your knees. ground. around to grasp your your left arm into the air. ankles. Sit tall with abs engaged Keep your hips and tops of While keeping hips stacked and rest hands gently on feet on the ground. Breathe Lift your knees and chest over knees, arch your back knees. Gaze forward and deeply. off the ground to balance on around and lift the chest. breathe deeply. your belly. Breathe deeply. Gaze up towards the sky Tip: Keep elBow (Dhanurasana)s and breathe deeply. Switch close to the body. sides. CARD 6 TableTop Cat (Marjaryasana)/ Bird Dog (Parsva Child's Pose (Balasana) While on your hands and Cow (Bitilasana) Balasana) Start kneeling on all knees, stack your shoulders Start on all fours. Place While on your hands and fours with your big toes over your wrist, and hips your shoulders over your knees, extend your leg touching. Sink hips towards over your knees. Keep your wrists and hips over your out and your opposite your heels and walk hands shoulder width apart knees. Arch your back to arm. Engage your core your arms out in front. and knees hip width apart. the sky and tuck in the muscles and balance on Press your chest towards Engage the core muscles tailbone. Let your head your hands and knee that the ground. Rest the and gaze about 6 inches fall between your arms. are placed on ground. in front of your hands. forehead on the ground Keep the extended arm From there, sink the belly and breathe deeply. and leg, as well as your towards the ground, and lift head, in line with your the chest and chin. Gently back. Switch sides. alternate between the 2 poses breathing deeply. Tip: Add in Cat and Cow noises to make it fun! CARD 7 TableTop Down Dog (Dho Low Lunge Lying Twist (Supta While on your hands and Mukha Step one leg back as far Matsyendrasana) knees, stack your shoulders Shvanasana) as you can.
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