- From all fours, bring your right knee towards your right hand.
- Slide your left leg back and tuck your toes under. Your foot should land between your opposite hip and the height of your knee.
- Keep your hips square to the ground.
- Place your hands on each side of your leg.
- Press both of your hands into the ground to lift your heart and head.
- Stretches the hips, upper and lower legs, and lower back
- Makes room for expansive breath in the chest and back
- Brings a grounding sense of calm
- Encourages an easy smile, maybe even a soft giggle!
Activities with kids
- While the legs are in the shape of the pose and the torso is upright, move the head quickly (but gently) forward and back and side to side, like a playful pigeon!
- What sound does a pigeon make? Have students give it a try!
- Can students make pigeon claws? Have them try waking their hands at their sides like a pigeon walks with their clawed feet.
- To deepen the grounding feeling of this pose, ask students to take three deep breaths with you — filling up from the bellybutton to the neck as they breathe in and emptying all of that out as they breathe out.
Pose: Figure 4
Ages: ages 3 and up
Mantra: “I can release.”
- Lie down on your back.
- Bend both knees and place your feet flat on the floor.
- Bring one ankle across the opposite knee.
- Grab onto the thigh of the leg that has a foot on the ground with both hand.
- Slowly draw your thigh closer to your body until your hip tells you that you stretched enough.
- Stay and breathe.
- Repeat on the other side.
Pose: Lizard Pose
Ages: 5 and up
Mantra: “I can slither and slide.”
- From Tabletop, Downward-Facing Dog, or a Lunge, step your right foot towards the right outer edge of your mat, so that both arms are on the inside of that foot.
- Bend deeply into your right knee, while you let your back (left) heel rise towards the sky.
- Look just a little bit forward to help with your balance, or let your head hang to let it relax!
- Hold the pose for three to five breaths. What is your body telling you about the pose? What would make it feel good? Make changes to your pose if necessary.
- Take the pose on the other side.
Want to learn more about how to share the unique gifts of yoga and mindfulness with children/youth, parents, caregivers, and educators? Need tools for doing so? Flow and Grow Kids Yoga has you covered!