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    flamingo pose

    Stand facing your child in an open space with your feet a hip's width apart, your spine straight, and your shoulders back. Bring your right knee up so that your thigh is parallel with the floor. Open your arms and flap your wings! If you're feeling really steady, kick your right leg back behind you and flap your wings for two to three deep inhales and exhales. Repeat, raising the other leg. Do four or five rounds. Imagine standing strong, proud, and beautiful, like the flamingo.

    This pose is great for balance, imagination, and concentration.


    lion’s pose

    Find an open space and sit on your knees across from your child, making sure that your spine is straight. Place your thumbs on either side of your head by your ears and open your fingers outward to resemble a lion’s mane. Take in a big inhale through your nose. On the exhale, open your mouth, stick out your tongue, and make a growl (gurgle in the back of your throat) like a lion's roar. Make sure you exhale fully. Do four or five more rounds.

    This is a great way to let out some stress and to bring a giggle to one another.


    roly poly

    Find an open space and start in child’s pose. Kneel on the floor across from your child. Sit on your heels and point your knees outward, bringing your big toes together. Stretch your arms out in front of you, bringing your hands, arms, chest, and forehead to the ground. Find a steady breath, breathing into your lower belly through your nose and out through your nose. Now lift your upper body. On the inhale rotate around toward the front, in a clockwise motion. As you reach your right side (approximately 3 o’clock), exhale and continue circling back and through (to 9 o’clock, approximately). Take another slow inhale and continue around, inhaling and exhaling in a full clockwise motion.

    After about five rounds, switch and go in the opposite direction (counterclockwise), making sure to inhale as you go toward the front and exhale toward the back. Stretch out your arms, legs, neck and shoulders fully. When the counterclockwise rotations are complete, take rest in child’s pose.

    Do a couple of more rounds if you and your child are up for it! The kids have fun pretending to be a roly poly (pillbug).


    wide-leg forward bend

    Find an open space, preferably on a yoga mat, across from your child. Jump your feet out so that ankles will be directly under your wrists when your arms are outstretched. Place your hands on your hips. Inhale, lean back, and gaze back. Exhale, and fold forward as far as you can comfortably. Place the palms of your hands on your mat, or just reach as far as you can. Make sure you keep your legs straight. Breathe 5 deep inhales and exhales. On each exhale, try to fold down even further. Then, on the inhale, come halfway up and place your hands on your hips. On the exhale, rise all the way up to standing. Do another 2 or 3 rounds.

    This pose is great for stretching the back sides of the legs. You will feel it!



    Find an open space and stand across from your child. Root your feet into the floor, relax your shoulders, and hold your arms at your sides (mountain). This will be your neutral point. On a deep inhale, reach your arms up slowly and gaze at your fingertips. On the exhale, reach your arms up and back and lower your neck so that you are gazing behind you. Inhale, and return to standing with your arms still reaching up. Slowly exhale and lower your arms to neutral. Do this sequence five more rounds, making sure you move slowly with the breath. Have your child imagine water flowing over their fingertips, like a beautiful waterfall.

    You should feel your heart opening, your head clearing, and more strength in your upper body.

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