If you've been looking for a fun and loving way to help your children learn and improve their development, look no further than Itsy Bitsy Yoga for Toddlers and Preschoolers. New studies show that young kids learn best through play and need at least 30 minutes of structured physical activity each day. There's no better way to engage your child than through the simple practice of yoga.
Excerpt from Itsy Bitsy Yoga for Toddlers and Preschoolers
by Helen Garabedian
Reprinted with permission
Crane Pose
Building Balance Yoga
If you stopped to think about all the times you need me to balance throughout the day you'd be really surprised! Crane pose helps me improve my balance. It can make daily activities, like getting dressed, easier and fun.
Watch Me
- Invite your toddler to stand with her feet a fist distance apart .
- Stand next to your toddler and space your feet hip distance apart.
- Lift one knee up to hip height. Hold the hands of a younger toddler if needed.
Say n' ... Play
Ready… Stand tall with feet apart and pull your tummy in.
Crane Pose ... Inhale as you lift one knee up to hip height.
Crane Pose ... Hold Crane pose. Allow hands come onto hips, or hold a younger toddler's hand.
That's it, Crane Pose! ... Invite your toddler to gaze at a non-moving object to help her hold Crane Pose.
Flap your wings. ... If your toddler is still in Crane pose, begin to flap your arms like they are wings. Invite your toddler to mimic you!
Good! ... Foot lowers. Let both feet rest on the floor for a moment.
Repeat once before switching to the other leg.
On the Go with Helen
When helping your child get dressed, use Crane pose to encourage him to lift a foot while putting on his pants, socks or sneakers. Say 'Crane pose' and your toddler will know it time to lift a leg for dressing. Crane pose makes getting dressed fun!
Yogi Wogi Says
Yogi Wogi says, let's count in Spanish while we do Crane pose! While holding one knee up in Crane pose count aloud in Spanish (or substitute another language) with your preschooler.
1. Uno Crane (oo-no)
2. Dos Crane (dose)
3. Tres Crane (trace)
4. Cuatro Crane (kwat-ro)
5. Cinco Crane (sink-o)
6. Seis Crane (saze)
7. Siete Crane (see-yet-eh)
8. Ocho Crane (och-o)
9. Nueve Crane (new-eh-veh)
10. Diez Crane (dee-ace)
Whenever you (or your child) drop the lifted knee and foot, it's time to either begin again or move onto the next pose. Counting Spanish Crane introduces your child to Spanish (or another secondary language in your home.)
Sunshine
Building Balance Yoga
Sunshine is similar to yoga's Warrior One pose. In Sunshine I develop strength, stability and physical confidence.
Watch Me
After teaching this pose to hundreds of toddlers, I discovered it is easiest to break Sunshine up into several mini-steps.
- Stand across from or next to your toddler.
- As you inhale, lift one knee up to hip-height as in Crane pose.
- As you exhale, drop the lifted foot in front of you and make a big 'BOOM' sound!
- As you inhale, notice the distance between the front and back heel. Your feet should be spaced close to a leg's length apart.
- As you exhale bend the front knee until it forms a right angle. Look to see that the ankle is positioned below the knee.
- Turn your shoulders forward to help square your hips.
- When and if your toddler appears ready, you can show him how to inhale as his arms raise overhead. To ensure good alignment hands are a smidge more than shoulder-distance apart.
Say n' ... Play
Ready for Sunshine! ... Stand diagonally from your toddler.
Lift one knee up ... Lift one knee up to hip height (as in Crane pose.)
BOOM! ... Drop the lifted foot one leg's length forward and onto the floor! For toddlers, leg-length apart is only 15-30 inches.
Good Job! ... Make eye contact with your toddler and check foot/knee alignment. Give assistance as needed.
Arms up! ... Hands float overhead and are spaced a smidge more than shoulder- distance apart.
Sunshine, sunshine… ... Enjoy the pose for several breaths.
Let your toddler come out of the pose in any way they wish.
Repeat allowing the other foot to drop forward into Sunshine.
On the Go with Helen
My son now loves to do Sunshine pose with me. But when he first started, I noticed his back heel didn't always touch the floor. Then I figured out a little trick that would help him drop the heel of the back foot. I'd invite Andrew to look back over his shoulder on the same side as the lifted back heel. The twisting motion of the uppermost torso has helped drop the back heel of not only my son, but lots of other toddlers too!
Yogi Wogi Says
Yogi Wogi says, float your lifted knee and foot backwards instead of forward. Before you to make sure the area behind you is open. This is a super-duper way to challenge and improve your older toddler's core strength and balance.
Yogi Yogi Feet
Building Balance Yoga
Yogi Yogi Feet is a fun standing pose that improves my ability to balance. Older toddlers and preschoolers can begin to learn their right from left with your guidance during this fun Itsy Bitsy Yoga activity.
Watch Me
- Yogi Yogi Feet is Itsy Bitsy Yoga's version of the "Hokey Pokey."
- Stand next to or 18-24 inches in front of your toddler.
- Younger toddlers may want to hold your hand as they explore balance during Yogi Yogi
Feet. - Begin the Say n' Play and encourage your toddler to join you!
Say n' ... Play
You put your left foot in. ... Swing left foot forward.
Lift one knee up ... You put your left foot out. Left feet swing backs (or to the start position.)
You put your left foot in. ... Swing left foot forward.
And circle it about. ... Circle the left foot in the air once before placing in on the floor.
You do the Yogi Yogi ... Hands dance up and down as in the Hokey Pokey.
Sunshine, sunshine… ... Enjoy the pose for several breaths.
and you turn yourself around. ... Twist to each side (or turn around once.)
That's what it's all about! ... Clap hands together three times.
Practice Yogi Yogi Feet twice with each foot.
On the Go with Helen
I like to sing Yogi Yogi Feet to my toddler when we are stuck in traffic. It's a fun way to keep him from being completely sedentary while cooped up during a car ride that's taking longer than expected.
Yogi Wogi Says
Yogi Wogi says, let's see how far can your foot go forwards and backwards in Yogi Yogi Feet. This will challenge and further develops your toddler's sense of balance.
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