As the new reality of being homebound amid the coronavirus outbreak sinks in, parents are just grappling to keep their homebound children occupied with online learning activities. Seize this opportunity to try something different and expose your children to new experiences within your home. To adapt and emerge stronger from this crisis it is crucial to maintain a healthy routine and find simple ways to stay physically active.
Yoga has been used over the centuries to help in holistic development. Some easy yoga poses can be practiced at home to help your kids expel some of that pent- up energy and keep them fit. Mrs. Sabrina Merchant, a certified Kids Yoga Expert, Founder of Li’l Yogis and the Author of 'Ocean Yoga' shared an interesting and fun yoga sequence with Onlymyhealth that she has created to highlight the life cycle of a butterfly.
The butterfly’s life cycle has four stages, the egg, the larva (caterpillar), the pupa (chrysalis), and finally ends with the natural transformation into an adult butterfly. So here is how we look at each stage with yoga:
Stage 1: Egg Roll
Egg Roll is an easy pose that increases ore strength and massages the spine. You must do it on a thick yoga mat or a thick & comfortable surface.
- 1. Sit in the criss-cross position.
- 2. Place your feet flat on the ground/bed and wrap your arms around your knee.
- 3. Gentle roll back like an egg.
- 4. Use your abdominal muscle to pull yourself in the sitting position.
Note: Children with poor core strength, need to be supported by placing one hand under the upper back and the other hand under the knee.
Stage 2: Caterpillar Pose/ Yashtikasana
This Pose shows the process of caterpillar’s growth. This pose helps in stretching the entire body and aids in increasing height among children.
- Lie on your back, with legs fully extended, feet together and the hands beside the body.
- Inhaling, raise both your hands in like a semi-circular arc shape. Stretch the hands and keep them parallel to each other.
- Simultaneously stretch your toes in the outward direction.
- Stay for about 5 seconds while retaining the breath.
- Exhaling, relax the body and toes, bring the hands back close to the body, to complete 1 round.
Stage 3: Chrysalis Pose/ Paschimottanasana
This is a sitting pose in which we bend the body forwards, taking our chest closer to our knees then try to touch our fingers to toes. It is similar to folding your body into half.
- Start by sitting on your bottoms, back erect, stretching your legs out in front of you. Point your toes to the sky.
- Inhale, take arms up above your head.
- Exhale as you fold forward bending from your hips and reaching your hand to your toes.
- Hold the pose for 3-5 breaths. Release by letting go of your toes and coming back to the start position.
Stage 4: Butterfly Pose/ Bhadhakonasana
Bhadkonasana is popularly known as the Butterfly Pose as when you perform this exercise, it looks like that of a butterfly. This pose stretches and helps to develop and tone the muscles of the sides, reduce the waistline, improve digestion, stimulate the nervous system and alleviate nervous depression.
- Sit on the mat, legs fully stretched forward, toes together pointing upwards and hands beside the body, plan to rest on the mat.
- Inhaling, draw both the legs close to the body, keeping the legs in contact with the floor, with the knees bent outwards and the soles of the feet together.
- Make an effort to bring the feet as close to the genitals as possible.
- Do deep breathing, press thighs and knees to the floor. Gently press them downwards.
- Release posture gently and relax your legs
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