A great game to help you educate your children from the heart

A clever way to help your child develop good posture habits or correct bad posture.

Yoga is an ideal fitness activity for the whole family. Today, hold your children’s hands and pretend that you are tall trees and stretching cats. Activate your imagination while stretching your bodies. Of course, don't expect your child to do things perfectly or smoothly right away. It should be noted that adults should adjust the difficulty of the movements to a level that the child feels comfortable and can do. Of course, doing yoga with your kids won’t be as quiet and stress-free as doing yoga on a regular basis, but it can be more fun. Here are some simple 15-minute yoga moves.

Tree Pose

Physical Benefits: Improved balance.

Action: Stand with your feet parallel and your arms hanging down at your sides. Bend your left knee and place the sole of your left foot on your right calf, right knee, or inner thigh (anywhere is comfortable). Keeping your back straight, slowly raise your hands to your chest and bring them together in a prayer position.

Clever advice: Let your child imagine himself as a tall tree. Make it a game to see who can hold it the longest.

Seated Twist

Physical Benefits: Stretches the sides of the torso, erector spinae, shoulders, hips, and neck.

Action: Sit upright with your legs extended forward. Bend your right knee and place your right foot flat on the ground to the left of your left knee, with your right knee pointing up. Place your right hand on the ground about 20 to 30 centimeters behind you. Turn your body to the right and place your left elbow on your right knee. Bring your left foot close to your right hip and look over your right shoulder. Take 5 controlled deep breaths, then repeat on the other side.

Smart Tip: Have your child start by sitting with his legs crossed, pretending his body is a spinning snail.

Cat Stretch

Physical Benefits: Stretches spine and lower back. Movement: Lie facedown with your hands and feet on the floor, wrists directly underneath your shoulders, and knees hip-width apart. The instep of your feet touches the ground. Inhale while expanding your chest, relaxing your abdomen, and lifting your head up and back. Exhale, arch your back, drop your head, and tighten your abs. Repeat 5 times in one smooth motion.

Tip: Have your child arch his back and pretend to be a frightened cat while looking at his belly button area.

Bridge

Physical Benefits: Stretches and lengthens the abdomen and lower back.

How to do it: Lie on your back with your knees bent, feet flat on the ground, and arms at your sides. As you exhale, tighten your abdominal muscles and lift your hips up, forming a straight line from your shoulders to your knees. Hold for 5 breaths. Then slowly lower your spine section by section and return your body to the ground. Take a deep breath and repeat 5 times.

Clever guidance: Tell your child that the mat beneath him is water and his body is the bridge for vehicles to pass through. Remind him to slowly lower his body.

Downward Dog

Physical Benefits: Energizes the whole body.

Movement: Place your hands and feet on the ground, with your hands slightly beyond your shoulders and in front of you, your knees under your hips, and your feet on the ground. Exhale, straighten your knees, and lift your hips so your body forms an inverted V shape. Continue to extend your spine, pushing your heels into the ground, and don't let your shoulders fall toward your ears. Take 5 to 10 controlled deep breaths. Repeat 5 times.

Tip: For an added challenge, have your child lift one leg upward or walk across the room in an inverted V.