Fun and Easy Yoga for Kids and Adults.

Bend and Stretch

Practicing yoga has great health benefits beyond flexibility and balance.

Yoga comes in different forms, from simple routines to partner poses to activities for the whole family.

Here are some basic poses that are fun and inclusive!

Cat Pose - A pose which helps stretches the back, torso and neck.

Step 1Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders arein line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

Step 2As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.

Step 3Inhale, coming back to a neutral "tabletop" position on your hands and knees.

With a neck injury, keep the head in line with the torso.

The Warrior II - This standing pose helps calm and steady your mind. Tougher than it looks, it also strengthens your legs and ankles while increasing stamina.

Step 1Stand with your feet spaced 3-4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot.

Step 2Bend your left knee to a 90 degree angle, keeping the knee in line with the second toe to protect the knee joint. Stretch through your straight back leg and ground down into the back foot.

Step 3On an inhale, bring arms to a T at shoulder height. Draw your shoulder blades down the back. Spread your fingers and keep your palms facedown. Gaze overthe front fingers, as you exhale, sink deeper into the stretch.

Fun & Easy Yoga for Kids and Adults.

Remember to Breathe

Take notice of your breathing, nurture your intuitive side by breathing more fully and slowly,

you’ll create energy and heat throughout your body.

The Downward-Facing Dog - This pose opens your shoulders, lengthens your spine, and stretches your hamstrings.

Step 1From all fours, walk your hands 6 inches in front of you. Tuck your toes and lift your hips up and back to lengthen your spine. If your hamstrings are tight, keep your knees bent in order to bring your weight back into the legs.

Step 2Spread your fingers wide, press into your hands, and rotate your arms so that your biceps are facing toward one another. Press your thighs back toward the wall behind you.

The Tree - A pose great for anyone to work on to gain focus and clarity, a fantastic way to learn how to breathe while standing andkeeping the body balanced on one foot.

Step 1Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer, with your eyes, find a spot in front of you where you can hold a steady gaze.

Step 2Hold and breathe for 8-10 breaths then switch sides. Make sure you do not lean into the standing leg, and keep your abdominals engaged and shoulders relaxed.

Fun & Easy Yoga for Kids and Adults.

Easy Pose - A hip-opening pose that stretches the knees and ankles while also strengthening the back. A calming pose commonly used for meditation and practicing breathing exercises.

Step 1Arrange supportive padding (blanket, cushion etc.) under you so that your hipswill be higher than your knees when you come into the pose.

Step 2Come to sit on your padding in a comfortable, cross-legged position. Shift the flesh of your butt to each side with your hands so that youhave a firm foundation.

Step 3Lean back and forth and side to side with your torso a few times to make sure that your shoulders are aligned directly over your hips. Slide the shoulder blades down your back so that your shoulders move away from your ears. The crown of your head should rise towards the ceiling.

Step 4Your hands can rest in your lap or on the tops of your thighs. Turn your palms up to be receptive or down to feel grounded.

Step 5On your inhalations, feel your spine grow long. On your exhalations, root down through your seat.

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those fun yoga poses.

Comfy & Cosy Clothes

Meditating Together - Four Easy Steps.

Mindfulness

Meditation has been proven to be calming and beneficial to both parents and children alike.

This creates more family time spent meditating together, a great way

to bring more mindfulness and focus to your lives.

Here are some tips to help you get started on meditating together as a family!

Relax

Sit comfortably and place your hands on your knees or in your lap.

Try squeezing and then relaxing your body to release any tightness, do this three times.

Let your spine get tall and roll your shoulders back.

Breathe

Bring one hand under your belly button and one hand to your chest.

Try filling each spot with air as if filling a balloon.

Then exhale completely, do this three times.

Listen

Start to notice the sounds outside your room.

Now try to hear any sounds inside your room.

What do you hear when it is all still and quiet?

Imagine

Picture a beautiful blue sky with white clouds.

Imagine yourself to be that big, open sky with fluffy clouds drifting.

Inhale and exhale slowly.

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Now you can enjoy the fun of exercise anytime and anywhere.

Prepared for At-Home Exercise.