Notice
Road and parking lot construction in Madison, Wis. may result in travel delays and route changes to UW Health clinic and hospital locations. Please plan accordingly.Read more
Road and parking lot construction in Madison, Wis. may result in travel delays and route changes to UW Health clinic and hospital locations. Please plan accordingly.Read more
May 1, 2023
While the thought of trying to fit yet one more thing into the day might be overwhelming, following a simple sequence of yoga poses can be a great way to help kids wind down at night or even get them moving in the morning.
UW Health Fitness Center supervisor Karla Bock offers a simple sequence to help kids get moving in the morning, or wind down at night.
See demonstrations of the poses on our YouTube video.
A few tips when performing the poses:
Make sure you have enough space to stretch out without bumping into anything
Listen to your body: If a pose doesn't feel comfortable, don't force it
Hold each pose for three breaths before moving to the next
It isn't a race to finish: Move slowly and stay relaxed
Stand tall, facing the long side of your mat. Begin with a soft bend in your knees
Reach arms back and lean forward as you lift one leg behind you
Keep a soft bend in your standing knee
Return to standing, repeat lifting the other leg behind you
Helps with: Balance and concentration
Stand tall, facing the long side of your mat. Begin with a soft bend in your knees
Lift arms up towards the sky
Bend your hips and knees and sit back like you are going to sit in a chair
Hold for a few breaths
Return to standing
Helps with: Balance, concentration and grounding
Begin on your hands and knees
Move your knees apart and bring your big toes together
Sit back towards your heels, lowering your head and resting it on the floor
Keep your arms overhead, reaching forward
Relax and breath
Helps with: Tension relief and relaxation
Begin by lying on your back
Bring your knees to your belly and hold onto your feet
Gently rock side to side
Hold for a few breaths
Slowly return your legs to the floor
Helps with: Relaxation and calming
Begin standing with feet apart and arms up
Tip to one side, lifting your opposite leg
Keep a soft bend in your standing knee
Hold for a few breaths
Lower your lifted leg and then tip to the other side
Helps with: Balance and coordination
Stand tall, facing the long side of your mat. Begin with a soft bend in your knees
Place palms of your hands together in front of your heart
Stand on one leg, place your other foot on the side of your lower leg
To grow your tree, reach your arms up to the sky
Hold for a few breaths
Return to standing, repeat with your other leg
Helps with: Focus and balance
Stand tall, facing the long side of your mat. Begin with a soft bend in your knees.
Move your feet wide apart and raise your arms up to the side up to your shoulders
Turn one leg and point your foot toward the short end of the mat, bend your knee on that leg
Look toward your fingers in front of you and hold for a few breaths
Straighten your bent leg and return to facing the long side of your mat with your feet wide apart
Repeat on the other side, turning the opposite leg toward the other short end of your mat
Helps with: Concentration and grounding