thread the needle

Find an open space, preferably on a carpeted area or on a yoga mat. Across from your child, place your palms on the floor under your shoulders, and your knees on the floor under your hips. (This is table pose.) On the inhale, lift your right arm straight up with your fingers pointing toward the sky. On the exhale, thread your arm between your left palm and your left knee with the back of your hand flat on the floor. Rest your right cheek on the floor. Take 4-5 deep inhales and exhales, releasing the shoulder. On your next inhale, reach your right arm straight up with your fingers pointing toward the sky. On the exhale, go back to table pose. Repeat, but this time with the left arm.

This pose is excellent for releasing tension you might be holding in your neck and shoulders.

make a wish

Find a quiet spot and sit comfortably next to or across from your child. Both of you close your eyes and slow your breath, inhaling and exhaling through the nose. Tell each other a wish that you have and then focus quietly on your wish, breathing in and out slowly for at least five more breaths.

Enjoy the peace and happiness as you contemplate your wish. Try this often—your wish may come true!

eagle pose

Stand an arm's width across from your child. Your feet should be at hips' width. Lift your right leg and cross it over the front of your left leg. If possible, wrap your leg so that the top of your right foot is touching your left calf. Extend your right arm out. Then, place your left elbow into the "V" of your right arm and bring the backs of your hands together. For the more advanced, wrap your right hand around to bring your palms together. Inhale, raise your elbows up. Exhale, bring your elbows down and crouch down as low as possible while still balancing on one leg. Keep your spine straight. Hold the pose for five deep inhales and exhales. Slowly release the arms and return to standing on two feet. Shake out the arms and the legs. Then repeat, only this time while balancing on the right leg and reversing the arms.

This pose is excellent for detoxification and for balance. Talk with your child about what it would be like to be a perched eagle! 

peace frog

Find an open space and stand an arm's width across from your child. Your feet should be directly below your hips and you should have your toes pointed outward slightly. Bring your palms together at your heart and squat. Keep your spine straight and your shoulders down. Inhale deeply through your nose, and then, on the exhale, make the sound of "OM" resonate throughout the room for as long as you can. Inhale through the nose and repeat. Do this four more times. 

This pose is excellent for opening the hips and calming the nervous system. Talk with your child about how calm and quiet frogs are in nature.  

walk the wall

Remove your shoes and socks (this is important) and find an open wall space. Stand next to your child approximately an arm's width apart with your backs against the wall. Fold forward and place your hands on the floor at shoulders' width. Press your palms into the floor with your fingers spread wide apart. Begin to walk your feet backwards up the wall until you are doing a handstand, but using the wall for support. Take 2-5 deep inhales and exhales and then slowly walk back down the wall and return to standing position. Do this as many times as comfortable. The more often you do this the longer you will able to stay in the handstand position. Please note that this is a challenging pose, so be cautious. Do not attempt any inversions if you have high blood pressure.

This is an excellent way to build upper body strength and confidence.