Making Yoga Fun for Youngsters

The sense of calm, focus, and balance that draws adults to the practice of yoga is also available to children, even ones as young as 3, as long as you introduce them to it in a playful, child-friendly fashion. When guided with a developmentally appropriate approach, preschoolers and the primary school set alike can reap yoga’s numerous benefits, such as improved concentration skills, an ability to calm and center themselves, and greater self-esteem and self-confidence. The following sections give you some tips on engaging your child in yoga, as well as several poses to try.

Approaching poses in a child-friendly way

Child’s play, when slowed and joined with consciousness, can provide a platform for kid-friendly yoga practice. As you introduce your child to yoga, keep these pointers in mind:

Make it fun. Yoga postures (originally derived from and often named for animals) and concepts lend themselves to play in a variety of ways. For example, you can have your child vocalize a posture’s animal’s call to draw attention to the breath, and you can incorporate balance into any number of children’s games that involve running and stopping at a specified moment by directing your child to be still and balance on one leg after stopping.
Shorter is better than longer. Short, happy practice sessions that your child wants to come back to are better than a longer session that loses her attention.
Be willing to adjust the yoga session to your child’s mood. A tired child may enjoy sitting poses. Cooling breathing exercises help a cranky child calm down. On a rainy day, active poses bring physical release of pent-up energy.
No matter how short your child’s yoga session, be sure to include a period of final relaxation, or shavasana. Shavasana allows a child to relax her body without forcing it. It can be as simple as counting 5 breaths.
Find a special spot to practice yoga with your child. Does he gravitate to a certain spot in your home for play? That area may be the perfect place to begin to share your love of yoga.

Finding yoga postures kids love

The postures in the following sections were designed to be kid-friendly, and the accompanying text is intended to be parent-friendly to help you guide your child. You can find more detail about each of the postures in the chapters in Book II.

When done in sequence, this set of postures forms a well-balanced routine. In addition to providing you with instructions to give your child as he gets into the posture, the sections suggest sounds he can make while in the pose. The sounds serve a dual purpose: They inspire your child’s imagination while he’s holding the pose (keeping him engaged) and also guide him to breathe rather than hold his breath. But if your child is reluctant to make the animal sounds, don’t try to force it.

Children need to skip the headstand and shoulder stand. Although their bodies are flexible, they lack the strength and stability to do those postures safely.

Note: In these sections, you see references to yummy poses. The term yummy pose is just a kid-friendly description of a resting pose, in which you allow your body and mind to release. Afi Kobari, a specialist in yoga for children, coined the phrase.

Children have short attention spans. You know your child best, so do only as many postures as he has attention for. In time, he’ll be able to do more. Also, ask your child to hold the position only as long as you feel she will be comfortable. If she starts to get squirmy, have her come out of the position.

The mountain posture

Figure 2-1 gives you and your child a visual of this kiddie posture; flip to Book II, Chapter 3 for more info on the adult version. Give your child the following instructions:

Stand tall like a mountain.
Breathe through your nose, and imagine you’re in a very, very quiet place.

*Photograph by Adam Latham*

Figure 2-1: The mountain posture for kids.

Warrior I

See the preceding section for instructions to get your child into mountain posture. Figure 2-2 and Book II, Chapter 3 give you more guidance on warrior I. You can also find general information about preparing for and moving into the warrior pose in at www.dummies.com/go/yogaaiofd.

Start in the mountain posture, and take a big step forward with one leg.

If your child’s knee bends so much that you see it extending farther than the ankle, tell him to bend the knee a little bit less.
Bend your front knee and raise your arms overhead by your ears.
Feel how powerful and strong you are in this posture; next time, as you bend your knee and raise your arms, say, “Yes! I can!”
Keeping your knee bent and your arms raised, stay in this position and really feel like a warrior.
Try the same movements on the other side.

Bear posture

Check out Figure 2-3 and the following instructions to direct your child into bear posture.

Start in the mountain posture, and then bend forward and hang down.
Staying bent, walk around, dragging your arms and hands as you growl and imagine you’re a bear.

Cat and cow

The following directions help you walk your child through cat and cow; kids usually have a lot fun with this sequence, especially when you do it with them.

Get down on your hands and knees as if you’re going to crawl, but stay in one place.
Make your back round so you can look down and back at your legs (see Figure 2-4a).
Imagine you’re a cat, and make the sound of a cat: meow.
Move your back so that your belly goes down toward the floor, your chest goes up, and you look ahead.

Show your child Figure 2-4b for help in visualizing this step.
Imagine you’re a cow, and make the sound of a cow: mooo, mooo.

*Photographs by Adam Latham*

Figure 2-4: Cat and cow posture for kids.

Jumping frog

Use these instructions to lead your tot through jumping frog.

Stand with your feet wide apart, and squat low (see Figure 2-5).
Place your hands on the ground, and then jump and raise your arms.
Imagine you’re a frog, and make the sound of a frog: ribbit, ribbit.

*Photograph by Adam Latham*

Figure 2-5: Jumping frog for kids.

Tree posture

Work your child through tree posture by using the following instructions, and check out Figure 2-6 for an illustration. Flip to Book II, Chapter 3 for more information on the adult version.

Start in the mountain posture, standing tall and still.
Bend one of your legs, and place the bottom of that foot high on the inside of your other thigh.
Bring your hands together high above your head, and imagine that you’re a tree as you make the sound of the wind blowing through your leaves: shhhhhhhh.
Now try the same movements on the other side.

Cobra II

Book II, Chapter 7 gives you more information on the adult version of cobra II, as does the video at www.dummies.com/go/yogaaiofd; the following instructions and Figure 2-7 help you lead your child through this version.

Lie flat on your belly, and place your hands on the floor near your armpits, with your fingers going forward.
Raise your head, shoulders, and back as you press down on your hands, keeping your hips on the ground.
Imagine that you’re a cobra, and make the cobra’s sound: sssssss.

Lion posture

With the help of these instructions and Figure 2-8, your youngster can take pride in the lion posture. Book II, Chapter 2 provides additional information on the adult version.

Sit on your heels, and place your hands on your knees.
Open your mouth wide, stick your tongue way out, and roll your eyes upward as though you’re trying to see something high above you.
Imagine you’re a mighty lion, and roar: ahhaahh!

Downward-facing dog

You can find the adult version of this posture in Book II, Chapter 3, but the following steps and Figure 2-9 lay out a child-friendly variety.

Start on your hands and knees.
Press through your arms, pushing down on your hands; straighten your legs and look down.
Imagine that you’re a dog, and bark: woof, woof.

*Photograph by Adam Latham*

Figure 2-9: Downward-facing dog for kids.

Child’s posture

This pose (one of the yummy poses) even has child in the name! Use the following instructions and Figure 2-10 to guide your tyke through the child’s posture.

Kneel on the ground and fold up like a ball.
Place your hands at your sides, with your palms up.
Relax and think good thoughts.

The bridge

Figure 2-11 illustrates this easy posture. Give your child the following instructions to help him through the pose, and check out Book III, Chapter 1 for the adult bridge.

*Photograph by Adam Latham*

Figure 2-11: Bridge for kids.

Lie on your back, bending your knees and letting your feet be firm on the ground.
Place your arms at your sides, with your palms down.
Raise your hips and become a bridge.
Imagine that you’re a bridge, and make the sound of the cars traveling over you: chuga chuga chuga.

The wheel

The following directions and Figure 2-12 help your child get rolling with the wheel posture.

*Photograph by Adam Latham*

Figure 2-12: Wheel for kids.

This advanced posture requires a fair amount of strength and flexibility. If your child isn’t ready for it, come back to it when he’s stronger and more flexible.

Lie on your back with your knees bent and your feet on the ground.
Place your arms over your head, and turn your hands so that they’re flat and your fingers are facing back toward the top of your shoulders.
Press up into the wheel.
Smile from the inside out.

Knee-hugger

Knee-hugger is another of the yummy poses. These steps and Figure 2-13 show you how to help your child do it. You can find the adult version in Book III, Chapter 1 (there it’s called knees-to-chest posture).

For an added benefit, have your child rock his knees from side to side while he’s hugging them — it gently massages the back.

Lie on your back, and then bend and hug your knees.
Just relax and think good thoughts.

Easy posture

These instructions help you walk (sit?) your young yogini through the easy posture; check out Figure 2-14 for the proper sitting posture. (The adult version is covered in Book II, Chapter 2.)

Your child may be more comfortable with a blanket under her hips.

Sit on the floor and cross your legs comfortably.
Keep your back and head tall, without straining.
Imagine a big balloon in your belly: When you breathe in, fill the balloon, and when you breathe out, let the air out of the balloon.

The big yummy posture: Shavasana

Use the following instructions to help your child relax at the end of the session. Figure 2-15 illustrates the pose, and you can read more about the adult version in Book VII, Chapter 2.

*Photograph by Adam Latham*

Figure 2-15: Shavasana for kids.

Lie flat on your back, turning your palms up and letting your feet flop out.
Close your eyes gently, or keep them open and soft — whichever feels best.
Relax and think good thoughts.

Easing the Transition into Adulthood: Yoga for Teens

Yoga practice in the teenage years is so much more than an exercise program. Yes, it provides an energy outlet and a way to build muscle and flexibility — both important in their own right. But yoga practice also provides an entry point for a healthful and balanced perspective on life and self that can remain for a lifetime. Here are some of the benefits yoga can offer teens:

The antidote to stress in an overscheduled life: Yoga, a union of mind and body, can make weathering the demands of daily life easier. With regular practice, you may find that you have a greater ability to think for yourself and trust yourself — important at a time of life when peer pressure can feel overwhelming, when shifting hormone levels leave you feeling like a different person from day to day (or hour to hour!), and poor judgment and bad decisions can impact your health, your well-being, and your future.
A way to develop a lifelong friendship with your body and more: Yoga helps you tune in to your body; develop the focus, concentration, and discipline you need to study well and pursue your dreams; and become self-confident and courageous without competing.
A great way to become and stay fit: Both the USDA and Health Canada rank having an adequate level of physical activity as a high health priority. At ChooseMyPlate.gov, the United States Department of Agriculture (USDA) puts physical activity on par with eating a balanced diet for a healthful life.

The routines in this section have been specifically designed for teens, and they’re meant to be challenging. However, always keep in mind yoga’s fundamental principle: “Do no harm.” Trust your inner teacher. If your body says it’s time to rest, rest (even if others are still in their poses). Trusting yourself in this way is an important step toward becoming a balanced adult.

Can yoga help you maintain a healthy weight?

According to Robert M. Sapolsky’s Why Zebras Don’t Get Ulcers (Henry Holt and Company), modern garden-variety stressors can lead to overeating — in particular, choosing the wrong kinds of food to overeat. Stress floods your body with hormones that affect your appetite. If the stress is intense but short-lived, most people usually experience a loss of appetite — the way you feel when you’re too nervous to eat. But when you experience frequent on-and-off stress throughout the course of the day, day in and day out, the hormonal levels in the body increase appetite — and not for the healthy stuff. What helps? Engaging in regular exercise that you look forward to doing, meditating, and cultivating a self-accepting, nonperfectionist approach to life are a few practices that have been shown to help. How handy to be able to find all that in yoga!

When done carefully, these routines also work for men and women well into their 30s, but they’re not recommended for the typical middle-aged person over 40. A lot of what group yoga classes across America (especially in health clubs) offer today was originally designed for lightweight teenage boys in India whose lifestyles involved a lot of squatting. Middle-aged beginners often jump into that kind of yoga in a competitive way and end up with injuries to show for it because it’s just not built for them (or they for it). If you’re middle-aged or older and just beginning yoga, check out Chapter 1 or Chapter 3 of Book III.

Headstands, shoulder stands, and the lotus position may look like the popular idea of yoga, but in fact, they can be dangerous. Young people are still growing and generally don’t yet have the necessary musculature and stability to tackle these postures safely, so stay away from them for now.

Standing routine

This routine takes about 15 to 20 minutes. Before you begin, here are some general tips and instructions to keep in mind:

Choose either focus or chest-to-belly breathing from Book II, Chapter 1.
With the exception of the jumps, move slowly and stay in the moment.
Stay and breathe in each posture for 8 to 10 breaths.
Do the whole routine twice on both sides.
Refer to Book II, Chapter 3 for detailed instruction on all the postures in this routine (although note that some postures here are variations on Chapter 3’s postures).

When you’re ready, follow these steps to complete the standing routine:

Start in the mountain posture (see Figure 2-16a).

Initiate the yoga breathing style of your choice from the list earlier in this section.
As you exhale, jump or step out into a wide stance with your arms in a T parallel to the floor, as in Figure 2-16b.
As you inhale, raise your arms from the sides and overhead as you rotate your feet and torso to the right (see Figure 2-16c).
As you exhale, sink into warrior I position, with your right knee bent in a 90-degree angle (as in Figure 2-16d).
As you inhale, rotate your shoulders to the left and drop your arms into a T, with your palms down, for the warrior II position; open your back (left) hip to the left as far as it can go, and tuck your tail under comfortably.

Figure 2-16e gives you a visual.
As you exhale, rotate your shoulders to the right, and reach forward with your left arm and back with your right arm so they’re parallel to the floor (as in Figure 2-16f), for the reverse triangle variation I.
Inhale and then, as you exhale, drop your left hand to the floor and bring your right arm straight up for the reverse triangle variation II; keep your right leg bent and rotate your head up to the right (see Figure 2-16g).

If your neck gets tired, turn your head down.
As you exhale, roll down with your arms, trunk, and head; turn your feet forward and parallel, and then hang down the middle, holding your elbows for the standing wide-legged forward bend (see Figure 2-16h).
Roll your body up, and then jump or step back into the mountain posture in Step 1.
Repeat Steps 1 through 9 on the left side.

*Photographs by Adam Latham*

Figure 2-16: Sequence of poses for the standing routine for teens.

Floor routine

Some people call this routine the Lifetime Sequence because getting into wide-legged seated forward bend postures takes a lifetime if you aren’t naturally flexible in the hips. And if you happen to believe in reincarnation, you have the luxury of another lifetime to work on it.

This routine takes 20 to 25 minutes. Before you begin, here are some tips to keep in mind:

Choose focus or chest-to-belly breathing from Book II, Chapter 1.
Stay in each posture (including each time you raise your arms) for 6 to 8 breaths.
Do the whole sequence twice.
Feel free to soften your knees in all the forward bends.
Challenge yourself, but don’t strain yourself.

This routine isn’t recommended for people with lower back problems aggravated by rounding.

When you’re ready, follow these steps to complete the floor routine:

Start with your arms in the air and with a straight back, as in Figure 2-17a.
As you exhale, bend forward and down to the seated forward bend pose in Figure 2-17b.
As you inhale, raise your trunk and arms to a straight back, and separate your legs wide, as in Figure 2-17c.
As you exhale, bend forward and down to a spread-legged forward bend, as Figure 2-17d illustrates.
As you inhale, raise your trunk and arms up to a straight back position, as you did in Step 3 (see Figure 2-17c).
As you exhale, rotate to the right, as in Figure 2-17e, and bend forward and down, as in Figure 2-17f.
As you inhale, raise your trunk and arms to a straight back position, as you did in Step 5 (see Figure 2-17c).
As you exhale, rotate to the left as in Figure 2-17g, and bend forward and down (see Figure 2-17h).
As you inhale, raise your trunk and arms to a straight back position and bend your legs halfway, with your toes up (see Figure 2-17i).
As you exhale, bend forward and down, and try to move your toes down, as in Figure 2-17j.
As you inhale, raise your trunk and arms to a straight back position, drop your knees to the sides, and join the soles of your feet together, as Figure 2-17k illustrates.
As you exhale, bend forward and down and hold your feet (see Figure 2-17l).

*Photographs by Adam Latham*

Figure 2-17: Sequence of poses for the floor routine for teens.

If you have back problems lifting up from the forward bends in this routine, try the roll-up: Keep your chin on your chest and roll up, stacking your vertebrae one at a time, with your arms hanging at your sides. When you’re fully upright, bring your arms up and overhead from the front, and look forward.

Yoga for Kids and Teens