At Home Enrichment: Yoga Flow
Please find below our bi-weekly at-home enrichment experience! Subscribe to the SolBe blog for more experiences to try at home and for additional empowering content for parents and caregivers. Today’s enrichment experience is a yoga sequence suitable for young children and their grown-ups. Yoga helps to improve balance, flexibility, strength, and coordination. Did you know that yoga also helps children develop skills like concentration, stress alleviation, self-regulation, and self-awareness? Try this five-minute yoga sequence to enjoy some quality time with your little one and have a moment of stillness and relaxation (or a moment of silliness and laughter—just be sure to have fun!).
Materials
Clear, soft surface (or a yoga mat if you have one!)
Quiet space (with or without some calm music)
The Experience
Start in the candle pose, taking five deep breaths in and out through the nose. Flow from one pose to the next, holding each pose for about 20 seconds before moving on. Remember to focus on your breathing.
Candle pose: Kneel on the floor and fold your hands in front of your heart. Take five deep breaths in and out through your nose to center yourself in the moment.
Cat/Cow pose: Beginning on your hands and knees, inhale and arch your back, then exhale and round your spine, trying to pull your chin to your chest. Repeat this move five more times.
Dog pose: Start on your hands and knees, and then straighten your legs and lift your hips. Look towards your toes, continuing to breathe in and out through your nose.
Tree pose: Stand tall. Bend one leg and bring your foot to your thigh. Slowly bring your hands to a fold in front of your heart. Take at least five deep breaths before switching sides.
Cobra pose: Lay on your stomach and bend your elbows close to your side. Then lift your chest up, keeping your legs straight behind you.
Mouse pose: Sit back on your heels, and then gently put your head on the floor, folding your upper body down on the ground. With your arms by your side, take at least five deep breaths.
Pretzel pose: Sit cross-legged and then reach one hand across your body and rest it on your knee. Stretch the other hand behind you as you turn your head and gently twist across your body.
Do nothing pose: Lay on your back with your arms along your side, palms facing the ceiling. Close your eyes and stay in this resting position for at least 60 seconds.
Books to Pair
I Am Yoga by Susan Verde
Little Yoga by Rebecca Whitford
Goodnight Yoga by Mariam Gates
If you try this at home, let us know on Instagram @solbelearning . Be vibrant and keep thriving! Be vibrant and keep thriving!
This article was last reviewed or updated on January 26, 2024.
About the author: Rebecca is the Head of Family Empowerment and Student Success at SolBe Learning. Rebecca has worked in the field of early education for over six years, with a passion for supporting the optimal development of young children and families. Rebecca holds a B.A. in early childhood education and sociology as well as an M.A. and license in school counseling.
References
Aston, L. (n.d.). The benefits of yoga for little ones. https://www.heyduggee.com/blog/the-benefits-of-yoga/
Hagen, I. & Nayar, U. S. (2014). Yoga for children and young people’s mental health and well-being: Research review and reflections on the mental health potentials of yoga. Front Psychiatry, 5(35). doi:10.3389/fpsyt.2014.00035
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