Yoga Poses of the Day – 11.5.2020

Hello St Georges,

Please find some basic Yoga poses you may enjoy trying out.

Triangle (Benefits:  Balance, Strength and Focus)

Triangle Pose opens the chest and lungs and elongates the spine.  Often children will bend forward to come into Triangle Pose rather than bending sideways.  To help your child ‘feel’ the side bend, have her first practice coming into the pose with her back against a wall.  To help your child lengthen her stretch and expand her rib cage, put your hand just above her hand and have her reach up to touch it.

What to do:

  • Begin in Mountain Pose.
  • Jump your feet out nice and wide and turn your right foot out to the right.
  • Stretch your arms out to your sides.
  • Inhale deeply to stand up tall.
  • On your exhale, reach your right arms out while slowly bending sideways.  Reach for your right shin with your right hand while raising your left arm up to the sky.  Check to be sure you are bending sideways rather than forward.  For an extra balance challenge, try gazing up to your left hand.
  • Stay in Triangle Pose for three to five breaths.
  • Bend your right knee slightly and rise back up to standing, arms outstretched.
  • Switch sides and repeat.

Tree (Benefits:  Balance, Focus, Strength and Stretch)

Focus, concentration, and balance can be difficult for some children. With practice, tree pose offers and opportunity to enhance those skills and build confidence.

What to do:

  • Begin in Mountain Pose with hands together.  Find a focus point with your eyes.
  • When you are ready, shift your weight to your left foot and turn your right knee out to the side.
  • Rest your right knee on your left ankle, keeping your toes on the floor.  If you are feeling balanced, try lifting your right foot up to the rest on the inside of your calf, or bring your foot up all the way to press into your inner thigh.
  • Slowly grow your arm branches by reaching up to the sky. You can bring your hands together over your head or keep them apart.
  • Balance her for three or ten slow, deep breaths or for as long as you are able.

Table (Benefits:  Strength)

Table Pose strengths the wrists, arms, shoulders, and core and lengthens the spine and the muscles of the back and neck..  Steer clear of this and other weight-bearing poses if your child has suffered recent arm or wrist injuries.

What to do:

  • Come onto your hands and knees with the tops of your feet flat on the floor.  Be sure your  hands are placed on the floor directly below each of your shoulders and your knees directly beneath your hips .  Spread your fingers wide.
  • Keep your back long, strong and flat like a table.
  • Breathe in and out three times while holding Table Pose.

Upward Facing Dog (Benefits Strength and Stretch)

Upward Facing Dog strengthens the backs, arms, shoulders and wrists.  Your younger child may now have the strength to lift her entire body off the floor at first.  As your child becomes stronger and more co-ordinated her alignment will naturally improve with your encouragement.

What to do:

  • Start by lying down on your tummy.
  • Place your hands on the ground alongside your chest, fingers spread wide.  Be sure your elbows are tucked in close to your sides.
  • Stretch out your legs behind you. Press down into the tops of your feet and into your hands.  W|ith strong arms and shoulder lift your body off the floor.
  • Lengthen through your neck and spine.  Stay here and breathe in and out three times before bending your elbows to lower yourself back down to the floor.
  • Rest in Child’s Pose.

Enjoy, be safe and happy.  x

 

 

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