chapter seven
Family Fun
The family that plays together stays together, don’t you think? Today’s modern family comes in all shapes, colors, and sizes—unique and full of activities that let us hang out for some good quality time. You can bring a little more happiness and health into the family get-together with poses for watching TV, park picnics, school, camping trips, the aquarium, or the museum. There are even a few in here to help you decompress, because we all know, no matter how much we love our families, there are some not-so-fun moments, too. Kids and adults can do all these poses together. Play and see what happens!
In this chapter:
Slither
■ brighten
■ love
■ strengthen
■ connect
You’re all in front of the TV, watching the family’s favorite reality singing competition, but there’s a big difference of opinion about who should win. It’s getting a little heated. Hmm. Slither to the floor, closer to the TV, so you can tune out the rest of the noise and open your heart to receive all those different opinions, with love.
Happy-Go-Yoga
1. Lie on your belly on a blanket, carpet, or rug with your forehead facing down.
2. Let your toenails and the front of your hips feel the floor, and keep them there.
3. Press your palms into the floor next to your rib cage.
4. Step 3 will automatically bend your elbows—squeeze them close to your body so they are pointed to the ceiling.
5. As you face the TV, imagine that the middle of your chest is being pulled toward it, but your hands, feet, and hips stay right where they are.
6. Inhale, and press into the floor a little more to lift the center of your chest (you don’t have to come up a lot). At the same time, try to stretch your toes back a lot without lifting them off the floor.
7. Lift your gaze gently to the TV, but keep your chin tucked in slightly (don’t throw your head back a lot).
8. Exhale, and come back down to step 1.
9. Repeat steps 1 through 8 a few times, as you’d like.
About Slither
Slither is a version of Cobra Pose, or Bhujangasana (boo-juhn-GAH-suh-nuh), a mini backbend in the upper back that helps brighten the heart and strengthen the arms, legs, and back. Slither will help you build more strength and flexibility in the upper and lower arms as well as develop back muscles that can help support your spine. At the same time, you’re stretching chest and shoulder muscles. Bhujanga means “serpent.” As you lift your head, it’s like you’re a serpent about to strike. Careful, though—lead with your heart as you lift your head. No need to attack anyone in your family, even if you disagree with who’s winning on the show.
Jaws
■ relieve
■ relax
■ de-stress
School finals have you feeling anxious, and the more you concentrate, the tighter you feel from your brows to your neck. You didn’t even realize you were clenching your jaw. Did you know letting go of that grip can help you get a grip on tension overall? Chew on this pose a little and see for yourself.
Happy-Go-Yoga
1. Place your right palm higher on the left side of your chest, right below your collarbone.
2. Place your left palm on top of your right.
3. Lean your right ear to your right shoulder, keeping the face looking straight ahead (don’t let it tilt toward your shoulder).
4. Keep everything the way it is; open the mouth slowly and feel your jaw get heavy.
5. Close your mouth without clenching your jaw.
6. Repeat for the other side.
About Jaws
There is a muscle on either side of your neck that extends to the top of your chest and shoulder, the sternocleidomastoid, which can get tense with stress. Happy-Go-Yoga’s Jaws is one of the simple stretches I use all the time to help loosen these strap-like muscles that can be as tight as a thick rope. When you create the pull between the bottom of the muscle in your chest area and where it attaches at the jaw line, then open and close your mouth to contract and release the muscle, you physically help it to let go of the tightness in your face, shoulders, back, and chest, too—all of which can help you breathe easier. You definitely need that to ace the test later on. Jaws can be good for other tense times, too, when life feels like a test.
Mind the Monkey
■ empower
■ calm
■ balance
Despite what your super-supportive family members tell you, you’re experiencing a wave of self-doubt. You’re not like this all the time, but at this moment, it’s hard to conquer the voices in your head. Join the club. With this pose, you might feel a little more courageous and discover extraordinary talents you didn’t know you had. Go big!
Happy-Go-Yoga
1. Bend your left elbow and keep it near your side while you angle your left palm, facing up, in the area of the right rib cage.
2. Make a fist with your right hand, and put your right elbow in the palm of the left hand. (You’ll make a backward L shape with your forearms.)
3. Breathe naturally and relax your shoulders.
4. Imagine you’re holding a strong weapon, strong enough to battle your demons.
5. Hold for a minute at first, then, increase to five or more minutes while you breathe calmly and let unwanted thoughts float out of your mind.
About Mind the Monkey
In yoga, when your mind jumps around from thought to thought and is a constant stream of worries, lists, and meandering rants, we call it the “monkey mind.” The primary reason for practicing yoga is to calm the monkey mind for mental clarity and meditation. Happy-Go-Yoga’s Mind the Monkey is based on a hand shape called the Club of Hanuman (Mudgara mudra: mood-GARR-uh MOO-druh), featuring the deity Hanuman, a monkey god who took magnificent leaps of faith by shedding self-doubt and inner demons to reveal a giant grace and talent within. In some story versions, his club/weapon is a way to battle those demons inside. You can do this, too! Hanuman is also considered to be very brave and loyal. Do Mind the Monkey with a special friend to seal your friendship and help bring out the best in each other. Also, it’s believed this gesture can help stimulate the immune system and fight off illness.
What-EVER!
■ relieve
■ de-stress
■ strengthen
Everyone in your family is just annoying to you right now, for no reason at all. You’re mind is spinning, and your shoulders are all bunched up around your ears. You need to let go of the hundred-pound weight on your shoulders. It’ll be good for you and for everyone around you.
Happy-Go-Yoga
1. Take a big breath in through your nose as you bring your shoulders to your ears, as far up as they will go.
2. Hold them up for a moment.
3. Let out a big, swift exhale through your nose, and let the shoulders drop swiftly and with some weight.
4. Let all the breath out before you repeat steps 1 through 3.
About What-EVER!
There are few easier ways to physically and emotionally let the weight of the world fall off your shoulders quickly than this little move. Happy-Go-Yoga’s What-EVER! is a reminder of how kids shrug their shoulders and let them drop as a way to say “I dunno!” or “Whatever.” When you let go of the need to know, the need to do, and the need to figure it out, you have a big, free What-EVER! moment to help you let go in a big way. By lifting and dropping your shoulders you contract and release of a group of muscles that are overused in modern life: the rhomboids, the levator scapulae, and the trapezius. As you release, What-EVER! helps create more balance throughout your upper body and frees a cluster of tension there, too. BTW, it can also help free you of the need for multiple massages.
Sprout
■ brighten
■ inspire
■ balance
■ connect
The family’s all here for a barbecue, and while the food smells delicious, you’re still a little peeved at your brother for throwing you under the bus. You really want to forgive him, though. Sprout from the muddiness of your misunderstanding and emerge in a better, more enlightened place.
Happy-Go-Yoga
1. Sit in a comfortable spot, like on the grass.
2. Put the soles of your feet together and let your knees fall to the sides gently, making a diamond shape with your legs.
3. Inhale and lift both feet off the ground to balance on your sits bones.
4. Separate your feet, exhale, pull your belly button in like you’re trying to hide it, and tuck both of your arms inside and under your knees with the palms up.
5. Keep breathing and connect each thumb to a forefinger, making an “A-OK” hand gesture.
6. Keep balancing on your sits bones (not your tailbone).
7. Keep your belly button pulled in, but lift your heart so your shoulders are as wide as possible.
8. Hold there for five breaths.
9. To come out, untuck your arms first, then lower your legs back into the diamond shape.
About Sprout
All at once, Happy-Go-Yoga’s Sprout can help ground you, free your positive energy, and open your heart to forgive. It’s based on a version of Blossoming Lotus Pose (Vikasitakamalasana: VEE-kuh-see-TOCK-uh-muh-LAH-suh-nuh), which helps you unbury dark energy and let go of negativity and blame. Lotus flowers represent our ability to bloom from dark places in our hearts and minds into happier spaces in which we can be more giving and compassionate toward others. In Sprout, balancing on your sits bones relieves hip tightness, strengthens your core, and firms the muscles in the upper back and arms. You literally take the shape of a lotus flower emerging from the murky waters of your past. The “A-OK” hand shape represents wisdom and the knowledge that whatever happened is part of the journey.
Hug of Joy
■ love
■ relax
■ brighten
■ refresh
It’s been freezing outside for days, and you’re cooped up inside the house with your family. There’s been a little too much quality time, if you know what I mean. Move in and out of a few joyful hugs to cope with the cold, the cabin fever, and your stir-crazy tendencies right about now.
Happy-Go-Yoga
1. Sit in a chair and make sure your feet are on the floor.
2. Take a big, smooth inhale while you lift your arms up into an open V shape.
3. Take a big, smooth exhale, and:
■ Depress your belly button like you’re trying to pull it through your body toward your back;
■ Round your upper spine;
■ Tuck your chin into your chest; and
■ Hug yourself as you fold in, crossing your right arm over your left arm as you fold them into your midsection.
4. Inhale, sit up, and lift your arms up (as in step 2).
5. Exhale and fold in (as in step 3), and cross your left arm over the right in another hug.
6. Repeat steps 2 through 5 several times (you don’t have to count, just go with the flow).
About Hug of Joy
Specific breathing can help calm the mind and refresh the body’s vital functions. The combination of smooth inhaling and exhaling helps your nervous system calm down, settling your cabin fever anxiety. As you move your arms and the torso in Hug of Joy, you’ll help blood flow from the center of your chest into your arms and fingers to relieve cold hands. At the same time, you give your body a boost by pumping fresh oxygen through it. The movement also helps alleviate shoulder and chest tightness, which happens when it’s cold outside. Hugging yourself over and over is a nice way to stir up more love within, until it gets warm enough to go outside again!
Through the Fire
■ relieve
■ empower
■ inspire
On a family camping trip, you find yourself feeling extra nostalgic and sensitive. Beautiful and powerful memories are resurfacing. Release some of those stored emotions and move into the future, inspired by all that you’ve been through together.
Happy-Go-Yoga
1. Sit up tall, cross-legged, on the ground. If your lower back is rounded, prop yourself up on a blanket or cushion so your spine lengthens out of the ground.
2. Keeping your knees bent, move your left shin to make a horizontal line in front of you as you look down.
3. Let your left foot’s pinkie toe touch the ground.
4. Flex your left foot by bending the ankle, bringing your toes closer to your ankle.
5. Stack your right shin on top in the same way, letting your right ankle be on top of your left knee.
6. Press down—gently—on the top of your right thigh to deepen the stretch.
7. Inhale and exhale for several breaths (count to ten if that helps you).
8. Stretch both legs out in front of you and shake them out.
9. Switch sides and repeat steps 2 through 8.
About Through the Fire
Happy-Go-Yoga’s Through the Fire is shaped by the yoga pose Fire Log, (Agnistambhasana: OGG-nee-stum-BAH-suh-nuh). When hips are tight, the yogis say we probably have a lot of emotional junk cluttering our bodies and minds, and we’re holding on to past experiences that don’t necessarily support our future and growth. Through the Fire helps relieve stress in general, plus it gives you a deep stretch for the outer hips and groin. As you flex your feet, you protect your knees as you go deeper into your thoughts. Keep breathing as you free heavy emotions and invite inspiration.
Flipper
■ strenthen
■ brighten
■ connect
It’s a beautiful day at the beach with the family, and you’re just chillin’ behind your shades. At least that’s what everyone thinks! Not in the mood to build sand castles, you’re toning your body while sitting in your beach chair and smiling like a dolphin. It’s your little beach secret (at least for now).
Happy-Go-Yoga
The Legs
1. In your beach chair, lean back and extend your legs, but keep a slight bend in your knees.
2. Dig your heels into the sand.
3. Flex your toes toward your shins evenly, flexing even the pinkie toes, not just the big toes.
4. Without moving in your seat, act like you’re dragging your heels to your seat, but don’t actually move your heels.
The Arms
1. In your beach chair, lean back and rest your body in the chair.
2. Move your elbows toward the back of the armrests where they meet the chair.
3. Use your upper back muscles to try to hug your upper arm bones toward your body without moving them off the armrest.
4. Without moving your forearms, feel the tiniest rotation of the upper arm bones—your whole right upper arm will rotate clockwise; your left upper arm will go counterclockwise.
5. Feel broad across your collarbones, like there’s a smile spreading across your chest.
About Flipper
Happy-Go-Yoga’s Flipper deconstructs and puts a friendly spin on a yoga pose called Dolphin, which is basically Downward-Facing Dog on your forearms, or a prep for Forearm Stand (Pinchamayurasana: PIN-chuh-MY-ur-AH-suh-nuh). Together, they let you strengthen and stretch while you chill out. As you flex your feet and dig/drag your heels in the sand, you firm your core and leg muscles, from the thighs, to the calves, and even to your feet! Wrapping your upper arms into your body tones your arms, shoulders, and upper back while stretching the shoulders, neck, and chest. You’ll be powered up for the ocean swim in no time!
Picnic Pigeon
■ relax
■ relieve
The grass looked really soft when you got to the park, and your picnic blanket is pretty comfy, too, but you’ve been sitting for quite some time and your back is stiff. To loosen up, you could get up and toss a Frisbee, or you could lie back and relax for relief, assuming you don’t have to guard your food from eager pigeons.
Happy-Go-Yoga
1. Lie down on your picnic blanket (or the grass, if you really want to get earthy).
2. Bend both knees and press your feet into the blanket.
3. Lay your right ankle just above your left knee, where it starts to turn into your thigh, making an upside down 4 shape.
4. Flex your right toes toward your ankle.
5. Check yourself to make sure your upper back and your head are on the blanket, too.
6. Keeping everything where it is from steps 3 through 5, press your right palm into your right thigh to move it gently away from your face.
7. Switch sides.
About Picnic Pigeon
Sitting a long time is a fast track to lower-back stiffness, especially if you don’t have any support. Picnic Pigeon is Happy-Go-Yoga’s more relaxed take on the very popular hip opener Reclined Pigeon Pose. As you bring your ankle over your knee, you rotate and open up your hips by stretching out muscles that get tight from sitting and walking, including the piriformis and the gluteus muscles. It also helps create more suppleness in the iliotibial (IT) band, a band of tissue that can become tight as a rope and add to back stiffness. Flexing your toes helps protect your knee joints. So try Picnic Pigeon a few times during your picnic, ’cause back stiffness is no walk in the park!
Love Multiplier
■ love
■ connect
■ inspire
■ brighten
Someone in your family is having a hard time, and there’s not a lot you can do to help the situation directly. Rather than feel helpless, try sending more love, compassion, and positive vibes their way. At the same time, you’ll expand your capacity for love in other ways, too.
Happy-Go-Yoga
1. Hold your palms so they face each other, but don’t put your hands together.
2. Keep the thumb, index finger, and pinkie finger extended. Then, bend your third and fourth fingers at the knuckles and interlace/interlock them. (The finger pads of those fingers should now be facing inward, toward your palms.)
3. Touch the finger pads of your thumbs, index fingers, and pinkie fingers now.
4. Keep everything as is, and move the entire hand shape to your heart.
5. Connect your thumbs to the middle of your chest, your heart’s energy center.
6. Gaze down and see the extra heart you hold in your hands.
7. Close the eyes, sit up tall, and breathe. Gaze inwardly with your thoughts into the heart for a few minutes (or as many as you’d like).
About Love Multiplier
Yogis make hand shapes, which are extensions of heart energies; they are, literally, shapes from the heart. Happy-Go-Yoga’s Love Multiplier is a slight variation on Heart Energy mudra (Anahata Chakra mudra: AHN-uh-HAH-tuh CHUH-kruh MOO-druh), honoring Japanese martial arts practices to open the heart energy and expand feelings of compassion and love. It’s said that as you bring more attention to that space and breathe a little deeper, this mudra can promote healing and also support lung and heart health. Our hands physically extend right from the chest, which holds the heart. When we make shapes or reach out, we broaden the reach of the feelings in our hearts. Think of a hug, blowing a kiss, petting a dog, or high-fiving someone to celebrate a moment of glee—those are love multipliers, too!
