Strike a Pose – 26.5.2020

Hello St George’s,

Here our final Yoga Poses.  We hope you have enjoyed all the different activities and poses we have brought to you in this series.

Half Moon (Benefits:  Balance, Strengthen and Stretch)

Half-Moon is perfect for developing balance.  Try using a wall when first sharing Half Moon Pose with your child by having her stand against the wall while coming into the pose.  The wall will serve to support her balance and help her feel successful.  When she is ready, have her move away from the wall to try it again.

What to do:

  • Begin in Star Pose.
  • Now come into Triangle Pose, bending to your right.
  • Slowly bend your right knee  and lean over to bring your right hand to the floor.  Extend your left arm up to the sky.
  • Straighten your right leg as you extend your leg out.
  • Keep your eyes on a focus point in front of you.  For an advanced balance challenge , turn your gaze to the sky.  Hold the pose for three or five full breaths.
  • Slowly come out of the pose and return to Star Pose.  Switch sides and repeat.

Gate (Benefits:  Balance, Strengthen and Stretch)

Gate Pose is great for stretching the waist and spine, improving balance and opening the lungs.  To protect delicate knees, practice Gate Pose on a carpet or yoga mat or folded blanket.  As well, ensure your child’s knee is facing up when extended.  To maintain a true side bend, encourage your child to bend sideways from the waist rather than forward from the hips.

What to do:

  • Starting on your knees, stretch your right leg out to the side.  Your toes should be pointing out, knees facing the sky.
  • Stretch your arms out to the sides.  Here is your gate..
  • To open your gate, first inhale and straighten your back.
  • As you exhale, bend at your waist towards the right, letting your right hand slide down your leg as you extend your left arm up to the sky.
  • For extra balance challenge, try looking up towards your hand.
  • Hold the pose and breathe in and out three times before returning to your knees.  Switch sides and repeat.

Boat (Benefits:  Balance and Strengthen)

Boat pose is a challenging core strengthener.  Try introducing this pose in stages, encouraging your child to lift her toes first, and then lift her feet off the floor while keeping her knees bent, and finally stretching out her legs and arms fully.  To protect delicate tailbones, this pose should be practiced on the carpet or thick yoga mat.

What to do:

  • Sit down with your feet on the floor, knees bent.
  • Extend your arms straight alongside your knees. 
  • Engage your tummy muscles to sit up tall.
  • Lift one foot off the floor and then the other, and find your balance on your bottom bones.  Be strong and breathe in and out, making sure your boat doesn’t flip over.
  • For an extra strength challenge, try straightening your legs.
  • Breathe in and out and hold the pose for five breaths.
  • Relax for a moment and then try it again.

Camel (Benefits:  Strength and Stretch)

Camel Pose stretches the shoulders, thighs and hips while opening the lungs and releasing fatigue.  For this pose, it’s important to move slowly and mindfully to protect the neck and back.  Encourage your child to extend and lift from her lower back while elongating her neck rather than cranking it back.

What to do:

  • Kneel on the floor.  You can keep the tops of your feet and toes flat on the floor or tuck your toes under to bring your heels close to your hands.
  • To warm up, place your hands on your lower back fingers pointing down.  Open up your chest wide and breathe in … and breathe out.
  • Reach back with one hand at a time to grasp each of your heels. 
  • Press your hips forward, open your chest, and lift and lengthen your chin to the sky.
  • Breathe in and out slowly three times.
  • Slowly bring one hand then the other back up to support your lower back before lifting yourself up and out of the pose.

Back to Back Twist  (Benefits:  Calm, Connect and Stretch)

This partner pose provides a full spinal twist while encouraging connectedness and calm.  Back to Back Twist is appropriate for any size parent and child, however, it can be helpful to have partners of similar height and arm length.

What to do:

  • Sit back to back in easy pose and start with some back to back breathing.
  • Breathe in and sit up tall.
  • As you exhale, reach your left hand across your right knee as your partner does the same.
  • Now each of you will extend your right arms to reach around you and grasp the other’s left knee.
  • Breathe together for three or five breaths.
  • Switch sides and repeat.

Enjoy.  Stay safe and well. xxx 

 

 

 

 

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