bridge pose

Find an open space, either on a carpet or on a yoga mat. Lie on your back next to your child. Bend your knees, and slide your feet toward your bottom. Keep your feet flat on the floor, your arms on the floor alongside your body, and your fingers towards your feet. Keep the palms of your hands facing down. Take a deep inhale. On the exhale, press your forearms into the floor and raise your hips up off the floor. Hold the pose for five deep inhales and exhales. Try challenging yourself on the exhales to raise your hips even higher. Be sure to press your feet into the floor as you hold the pose. Slowly lower your hips back to the floor.

Try two or three more rounds with five deep inhales and exhales.

flower pose

Find an open space. Sit cross-legged across from your child with about 10" between you. Bring the soles of your feet together. Reach your arms down and through the space between your calves and thighs and place the backs of your hands on the floor. Then, using your forearms, lift your legs off the floor 10" and tilt back, keeping the soles of the feet together, your spine straight, and your fingers facing up and spread out like a flower. Hold for 5 deep inhales and exhales, then lower down, release, and take a break. Talk about your favorite flowers.

Repeat 2 more times.

rest pose

Find a quiet open space. Lie on your back next to your child, legs slightly apart, toes pointing outward. Keep your arms at your side with your palms facing up. Close your eyes. Think of something calming. Don't talk. Slowly allow your body to relax. If you'd like, set a timer, and see if you and your child can stay in this pose for 5 minutes. Enjoy the peace.

rock and roll

Find a carpeted spot or use yoga mats. Sit next to your child with about an arm’s width between you. Bring your knees in toward your chest and hug them. Round your back and gently on the inhale rock back (with round back), bringing your feet over your forehead, and on the exhale roll forward. Try five or more inhales and exhales. Laugh and have fun. When you tire, take a break in a comfortable seated position.

Try one or two more rounds. Be a kid again!

western stretch / eastern stretch

Western Stretch: Find an open space. Sit on the floor across from your child with your legs stretched out in front of you. Have the soles of your feet touching the soles of your child's feet. Flex your feet, toes towards the nose. Inhale, and raise your arms up high. Exhale, and fold forward, keeping your spine straight, as far as you can go. Depending on your flexibility, hold your knees, shins, toes, or your child's hands. Stay in the pose for five deep inhales and exhales.

Eastern Stretch: Return to the seated position with your child. Place your hands on the floor on either side of your hips with your fingers pointing toward your toes. Point your toes toward your child's toes. Slide your hands back approximately ten inches (you'll find the comfortable spot). Slowly lift your hips off the floor using your upper body, keeping your legs straight. Try to straighten your body in a line from head to toe, like a slide. Only if it's comfortable, release your head back and gaze behind you. Stay in the pose for five deep inhales and exhales.