Family yoga challenge for spring break

By Geneviève Gignac - Digital content creator, yoga teacher and massage therapist. Mother of little Éloïse, and mother-in-law of three little rascals.

As spring break approaches, we invite you to try out some short yoga sessions with your children. No need for a yoga instructor to introduce your kids to this ancient practise. The goal is get moving, get some fresh air and have a great family time together! Who knows, maybe they’ll start wanting to do it some more?

So here are five poses to try out, as well as some tips, so your yoga practise can be relaxing...or at least fun! Depending on your child’s age, you can do one pose per day (that’s already something) or do all five poses every day (wow you’re a champ!).

How to prepare:

• One mat per family member - Each child and adult must have their own space, which can be marked out by the yoga mat. You can place the mats side by side or face to face. If there are a lot of you and you have the space at home, try placing them in a circle. This usually creates a nice feeling of a shared space.
• Choose a time of day - For example, every morning when you get up is when children generally have a good amount of attention. Wait at least two hours after eating before practising.
• Set clear rules before you start - Is mom or dad leading the session? Does each child get to suggest a pose? It's always best to first explain and outline what will happen in the session.
• Emergency escape for parents - If your child is not cooperating or does not seem interested, do a short practise for yourself, take a moment for yourself and lead by example.

Is the whole family ready? Let's get started!

First, you start by laying down on your mat. You can be sitting or lying on your back. Invite your child to pay attention to the sensations in their body and then in their natural breathing. If this is difficult, you can invite him to place a hand or a stuffed animal on their stomach to help them become aware of their breathing.

Take 5 breaths or more

Next, invite them to move slowly, at their own pace, a bit like when you stretch in the morning. You can then suggest that the child think of a goal for the day by asking: What does your body or heart need today? Give them time to express their need, and if they don't, don't insist. You can share your intention with him/her as well.

The yoga pose of the day

Here are five easy to try poses with a brief description. Socks are removed, and we practise barefoot to avoid slipping.

Day 1 - The cow and the cat (dynamic warm up)

1. Start on all fours.
2. Breathe in - your back is curving.
3. Breathe out - the back is now getting rounder.

Repeat 5 times, slowly. You can also try moving like a wave.

Alternative: We lift the opposite arm and leg. Stay balanced for a few breaths, then reverse.

Day 2 - Upside down dog pose (inversion)

1. Start on all fours.
2. Inhale by digging into your lower back, curl up your toes and lift your buttocks toward the ceiling.
3. Push well into your hands and stretch out the back.

Take 5 breaths

Alternative: Extend a leg, one by one, toward the ceiling to work on one's balance. You can also walk on the spot.

Day 3 - Warrior II (standing pose)

1. Position yourself like a star.
2. Place your hands at shoulder height, palms facing the floor.
3. Turn one foot forward, then bring the knee forward above the ankle.

Hold for 5 breaths, and then repeat on the other side.

Day 4 - The tree (balance pose)

1. Start in a standing position, both feet firmly anchored to the ground, back straight.
2. Extend arms on each side at shoulder height to help with balance.
3. Transfer the weight of the body into one leg and place the foot on the calf or thigh.
4. Extend your arms above your head.

5 respirations de chaque côté.

Astuce : fixez votre regard sur un point au loin pour favoriser la concentration.

Day 5 - The grasshopper... or superman! (extension, opening)

1. Lie on your stomach, legs and feet together, arms above your head, forehead on the ground.
2. Inhale - lie down as much as possible.
3. Exhale - lift your legs, arms, chest and forehead, keeping your nose down.

3 to 5 breaths.

A parent-child pose

A family yoga session is not complete without at least one parent-child pose. These poses help strengthen your connection and relationship with your child. Whether it's the butterfly back to back or the boat with feet firmly together, the possibilities are endless. The airplane is without a doubt one of the children's favourites:

And that’s a wrap! Lie down on your back, then make twisting movements from right to left. We finish our session in the corpse pose. With a light cushion behind the head and a blanket if it’s cold, now invite your child to close his eyes and relax completely. Help them to relax every part of their body, guiding them. Take your time; a minimum of ten minutes is recommended.

A few tips to get the children interested:

• Yoga routines to print out and colour.
• Yoga cards to draw to create your own routine.
• Combine yoga poses with animals to spark the imagination.
• Try the yoga poses in a different context, for example in the snow or during a walk in the forest.
• There are hundreds of yoga and meditation videos for parents and children. This is a good option if you too need guidance..

Have a great family yoga challenge!