Yoga – Activities to Regroup, Restore and Relax – 4.5.2020

Hello St George’s.

Today in Yoga we will be focusing on positions that will help your child to regroup, restore and relax.

Rest and Press (Benefits – Calmness, Connect and Restore)

Try this nurturing partner activity anytime your child’s energy level is high or when he is experiencing the grumpies.  Be sure to ask your child about the pressure – is it too little or too much?  Try visualizing love, peace and positive energy coming through your hands as you touch your child. 

What to do:

  • Have your child curl up in a ball on the floor with their tummy facing the floor.
  • Stand or sit behind your child and firmly draw your hands down his back.  This will stretch the spine a bit.
  • Come to rest your hands at the base of your child’s spine.  Your hands should be stacked palm over palm with your finger facing forward.
  • Breathe in together.  As your partner exhales, press in the area with your palms using your weight for added pressure.
  • As you press down, also pull back energetically.  Hips should lower slightly.
  • Breathe together three times or more before gently jiggling your partner side to side, dissipating any stagnant energy.
  • Still your hands and then draw them, one over the other, firmly down your partner’s back one last time before gently removing them.
  • Take a deep breath in and out together.  Have your partner sit up slowly.

Magic Massage (Benefits- Calmness, Focus and Restore)

This is a restorative self-massage activity that can be especially beneficial as a way of alleviating tension anytime.  It can be practiced in a seated pose, standing or lying down.

What to do:

  • Find a comfortable position. Close your eyes and focus on your breath.
  • Using your fingertips and small. firm circular movements, massage the top of your head for 10 seconds. Then move on to do the same over your temples, forehead and over and around your eyebrows.
  • Move your fingers to your ears.  Press and massage your earlobes between your fingers and then gently tug open your ear’s.
  • Move your fingers to the back of your neck and shoulders, massaging into any areas that are holding tension.
  • Bring your fingers down about an inch or so below your collar bone.  Massage gently for 10 seconds.
  • Cross your arms over your chest and give yourself a squeeze.  Squeeze into your shoulders and then down your arms.
  • Clasp your hands and rock them from side to side in a figure of eight motion.
  • Take your left hands into your right and press your thumb into the soft spot between the thumb and the palm and then squeeze down along each finger.  Switch hands.
  • Rest your hands on your lap and keep your eyes closed.  Breathe evenly and deeply for a few moments. Notice how you feel. 

Kid Roll Up (Benefits – Calm and Restore)

Kid roll up, which essentially is a big-kid variation of ‘swaddling’ provides essential sensory input beneficial to soothing the nervous system, particularly for children with sensory processing challenges.  In general, it’s a helpful position for a child who finds it challenging to sit his body in relaxation.  Be sure his head and mouth are well above the edge of the mat so that his breathing is not obstructed.

What to do:

  • Lie down on your back perpendicular to your yoga mat.
  • Grasp the edge of the mat and begin to roll yourself up in it from one end to the other.
  • Lie on your back, tummy or side.  Close your eyes, and settle into the safe, warm feeling of being hugged and held. 

Ball Smoosh (Benefits – Calm, Connect and Restore)

For this calming activity you’ll need a Pilates or large Yoga Ball that is ‘smooshy’ (not fully inflated).  Be sure to ask your child whether he is comfortable or would prefer softer or firmer pressure.  This deep-pressure activity can be particularly grounding for children with ADD, ADHD and sensory processing disorder. For extra fun, have your child give you a ball ‘smoosh’ too!

What to do:

  • Come to rest lying on either your back or stomach.
  • Your partner will roll and press the ball over your body starting at your feet. Bring your attention to each part of your body as the ball rolls over it … your feet, your right leg, hip, tummy, chest, right arm, right hand all the way up to the top of your head.  Repeat down the other side of the body.
  • After your partner has rolled the ball all over your body, rest and continue to feel all the parts of your body that the ball touched.

Resting with Breathing Buddies (Benefits – Calm and Restore)

In this activity the weight of the breathing buddy (a stuffed beanie doll or similar) brings your child’s awareness to his breath as he feels and see the buddy moving up and down on their abdomen.

What to do:

  • Lie down on your back.  Place your buddy on your tummy so that he can comfortably go for a ride, rising and falling as your breathe in and out slowly and deeply.
  • Close your eye and start to practice your balloon breathing by breathing in, filling your tummy all the way up, and then slowly exhaling to let out all the air.
  • Feel your buddy moving up and down.  Continue balloon breathing for one  minute or more.

We hope your enjoy practicing these movements.  Stay safe and well. xx

 

 

 

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