Yoga for Kids: Stretches to Burn off Energy & Calm Kids Down

My friend and client Jocelyn asked me for a 10-15 minute yoga routine for 4-7 year olds… something to maybe calm them down, burn off some energy and keep the parents or nannies sane… so, Jocelyn, thank you for the request (I love requests as I sometimes have blogger’s block) and here goes:

Start with activity (with kids, you wouldn’t want to start with sitting still & breathing — start with the most active thing first and save the quiet, reflective time for the end):

• 4-6 Full Flows or Sun Salutations – everyone has their own version. In a YogaXoga class, we follow this guide: Mountain Pose, Swan Dive to Forward Fold, Low Lunge, Downward Dog, Plank, Modified Crocodile (or Chatturanga) for kids, Cobra/Up Dog, Downward Dog, Low Lunge, Forward Fold, Mountain Pose.  Repeat 4-6 times alternating which leg steps back in the lunge.
• Pick just a couple standing poses: Triangle or Extended Side Angle are ones that kiddos can do and feel successful. They’re not too complicated.  Other options once your kiddos know a few poses is to take turns letting each one of them teach the rest of you their favorite pose. Hold each pose for 3-5 breaths.
• Move on to balance: Balance poses require concentration…be sure to take the competition out of the room by saying things like, “just do your best today” or “turn and look away from the group” to avoid that competitiveness.

• Balancing Mountain: Standing in Mountain pose, have them pretend that they are tall trees….focusing their eyes on something, have them balance on their tippy-toes – the tree is growing taller….encourage them to draw their belly toward their spine — keeping a strong tree and balancing as long as they can comfortably.
• Eagle: Another great pose for concentration…guide them with the arms first. Start by holding up both forearms like goalposts and stacking the right elbow on top of the left and draw the shoulders down. Next, shift your weight into the right side and cross the left foot over (like Gene Kelly).  Then, we’ll sink back into the right leg, bending the knee and squeezing the inner thighs together. Overtime, lifting the left foot from the floor or wrapping the left leg around the right. Reverse to the other side.
• Calming Stretches:  Butterfly is a great stretch – drawing the soles of your feet together and holding onto the ankles… you can also practice a slow, steady breath here to calm the kids.  As they inhale they draw the knees up towards them and as they exhale, they release them.  Have them think about the breath being more important than the movement of their legs – so that their movement really matches their breath. You can do this with other poses too — where they can focus on their breath and move with it (Full Flows, Cat/Cow).  For Straddle Fold, you might pretend that you are all in the kitchen making something — encourage each child to share what’s for dinner today in their kitchen. From a seated position, legs in a V, have the kids “stir their pot in one direction and then the other, circling their upper body forward towards the floor and around in a circle. Continue for 4 circles each way.

• Alternative Nostril Breathing – this breath is great for sinuses and allergies but also wonderful to improve concentration and focus (great for older kids before tests).  Start in a comfortable seated position. Using one hand, close off the right nostril and breathe in through the left side. Switch and close off the left nostril and breathe out through the right side.  Breathe in on the right, switch and out the left.  Continue for 6-8 breaths and then breathe normally for 4 more breaths. To make it more fun — you might have the kids think about climbing a mountain or going up the stairs at their house and then realizing they forgot something and had to go back down…up and down – breathing in and out….
• Bridge Pose – All inversions are great for calming the mind and nervous system.  For Bridge pose, have everyone lie on their backs with knees bent.  With arms by their side, they’ll inhale and lift their hips up toward the ceiling and exhale to lower the hips again. Have them move with their breath a few times, getting used the movement and trying to time their breath to match their movement. Some may want to hold their Bridge, drawing shoulders underneath them…Stay for 4-6 breaths and rest.
• Breathing & Relaxation – Have the kids find a comfortable position lying the floor (usually on their backs) with one hand on their belly.  Have them feel their inhale as their belly lifts and their exhale as the belly lowers.  Have them try to make their breaths move in slow motion.  You might try a visualization here — having them close their eyes and imagine their favorite room in their house or favorite vacation…have them fill in all the details of that place and just rest quietly.  For 4-7 year olds, you might want to start with just 2-3 minutes of quiet, rest time and work up to 4-6 minutes.  2 minutes can be awfully long at first.