Would you like to start the day by building a strong relationship with your child in the morning? Moreover, while establishing this bond, you will not only move physically, but you and your child will get stronger and start the day more energetically. Not to mention being in the moment and relaxing with the breathing exercise at the end of the flow…
I can still remember how to start the day with a small child. A child jumping around with high energy after breakfast in the morning rush… Maybe it would be good for both of you to spend the mornings moving together. Yoga relaxes you, and when you feel good, your child will feel good, too.
While the following poses can be done independently of each other, they are very appropriate to be a Vinyasa flow. As you repeat your practice, you will notice the transition between poses and see how easily you can flow. Finally, start this flow with one side first. When it comes to step 15, the breathing exercise, go back to the beginning and repeat the same flow with your other side.
Anyway, in short, I have prepared a yoga flow that will take 15 – 20 minutes to wake up your muscles and strengthen your child. Come on now, lay your mats side by side. Turn on a relaxing music. And enjoy flowing with your child as if you are connected by invisible threads between two mats.
16 Morning Yoga Poses for Kids and Parents:
1- Standing Side Stretch Pose:
Standing nice and tall, place the right hand on the hip and as you inhale take the left arm stretched out above your head towards the right, stretching left side. Remain at the pose at both sides for about 5 breaths each. You can have your feet close to each other or have them a foot distant apart as per the comfort.
2- Tree Pose:
Let’s continue with Tree Pose while standing. It improves balance as it requires proper weight distribution and posture. Standing tall, bend your right knee. Place your right foot on the inside of your left leg either above or below your knee joint. Bring your hands in front of your heart or you can lift your arms up to the sky.
3- Warrior 1 Pose:
Now it is time to warm up with Warriors! Standing up, step one foot forward and bend into the front knee. Turning the back toes out, raise the arms above your head, palms to touch. Maybe you would like to say a positive affirmation here with your child like “I am strong!”
4- Warrior 2 Pose:
Standing up, bring your feet wide apart placing them away from each other. Bend your front knee and bring your arms out to sides. Gaze over front fingertips.
5- Reverse Warrior Pose:
Step one foot forward and turn the back toes out to the side. Bend your front knee and extend the arms wide. Drop your back arm toward your back leg. Lift your front arm straight up, reaching your fingertips toward the sky. Gaze up at your fingertips overhead.
6- Extended Side Angle Pose:
Step one foot forward and turn the back toes out to the side. Bend your front knee. Extending your arms wide, lean towards your front knee. Place your fingertips on the ground outside of your front foot. Reach your other arm up over your ear, palm facing the floor. Turn your chest towards your raised arm. Breathe freely in the pose.
7- Triangle Pose:
Standing up, step one foot forward and turn the back toes out to the side. Open your arms wide and look over the front extended arm. Bending gradually at the hips, bring your front hand towards the floor. Stretch your back arm up and look up at the raised arm. Open the chest ensuring the body is comfortable.
8- Crescent High Lunge Pose:
Step your left foot forward, keeping your left knee bent. Come up onto the toes of the right foot. Raise your arms overhead, palms to touch.
9- Warrior 3 Pose:
Standing straight with your feet together, bend your upper body forward bringing it parallel to the floor. Balancing on your right leg, raise your left leg and stretch it behind you. Take your arms stretched out in front of you.
10- Side Plank Pose:
Now that we’ve woken up the legs and arms, we can go down slowly. From Plank pose, slowly release one hand from the floor and turn the shoulders and hips outwards. Bring your body to almost 90 degrees in alignment with the arm on the floor. Placing one foot over the other, gaze at the extended arm.
11- Side Plank Tree Leg Pose:
How about going one step further? It will help you boost energy in the body. From Side Plank pose, raise and release the foot above while bending the leg and placing the foot on the inner thighs of the long leg. Straighten and stretch while holding the balance. Using the core muscles, watch the breathing.
12- Upward Facing Dog Pose:
Coming back to Plank pose and lying down on your tummy, place the palms on the floor close to your chest. Raising the upper body from the floor, stretch the arms out by pushing the palms on the floor. Keep your shoulders away from ears.
13- Crescent Low Lunge Pose:
Come down onto one knee. Reaching your arms over your head, lift your chest. You may link your thumbs together and stick out your tongue as you breath out dragon fire as it is “Dragon” pose for your child.
14- Pigeon Pose:
It is time to stretch your hips before you continue with the other side. On all fours, bring your right knee to your right wrist. Your shin may be in line with the short end of the mat. Stretch the left leg out behind. Come to your fingertips and push the chest out. And you may fold over your front leg.
Let’s go back to the beginning to switch sides so that both sides of the body work equally and get stronger!
15- Four Breaths with Fingers:
You will breathe in and out while tapping your other four fingers with your thumb. It does not matter whether you begin with your left or right hand. Let’s begin… With your thumb, touch the top of your pinky finger and breathe in. Move the same thumb to touch the top of your ring finger and breathe out. Move the same thumb to touch the top of your middle finger and breathe in. Finally, move your thumb to touch the top of your index finger and breathe out. Now, you may continue with your other hand.
16- Namaste Pose:
Sitting tall and crossing your legs, bring your hands together in touch in front of your chest, in prayer position.
You did a great job! I hope you and your child have enjoyed it… I wish you a nice day with your child. Namaste!
Please do send me your morning yoga photos with your child. You can email me (firstname.lastname@example.org) or tag my instagram account.