It's bedtime and the kids are still buzzing. You are ready to throw in the towel and end the day except it is far from the end of your responsibilities. You wonder whether Yoga could somehow magically breathe a bit more calm into the heads and bodies of your children.
If you are willing to give it a try, here are 3 Yoga movements for the young ones. End with a mini relaxation session. Though the following instructions are for the children, you could try them yourself. With the poses you will find story ideas. Create a bedtime story that has meaning for your young ones.
Bundle Roll
Lie on the back with legs straight and arms down at the sides. Imagine you are a log, straight and solid. First imagine rolling from your back to stomach and back again a few times. Now practice rolling back and forth massaging the body.
After the bundle roll, sit for a few breaths. Check that the breaths are through the nose.
Shoulder Stand or Candle
Imagine turning your body into a candle that spreads light. Start lying on your back then lift the legs, hips, and lower back into the air. With the elbows on the floor, support the back with your hands near the waist. Push yourself up to rest on your shoulders and elbows, if you can. To come down, exhaling roll down slowly first the upper back, then mid back then legs.
Rest a few moments on the back with eyes closed or open.
Child's Pose
Sit on your heels and put your forehead on the floor, arms above your head resting on the ground. Imagine you are a tortoise. Slowly draw your arms in towards your body under your shell. Which feels better? Your arms resting above the head, or down by the feet? Explore these 2 arm positions. How about imagining you are a ball, or a seed!
Rest a few moments in the pose with the eyes closed or open.
Relaxation
Turn on your side and curl in a ball for mini relaxation. You may lie on your back with arms and legs stretched down and palms up.
Cover with a light blanket and rest for short time. It might be a good time for a bedtime story.
I hope these yoga moves give some ideas of ways to calm the children at bedtime. May you all sleep soundly and deeply.
Heather Greaves is the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/
No comments:
Post a Comment