My gorgeous friend Kiki lives in London with her husband and three children and is both a medical doctor and an experienced yoga teacher. Kiki was actually my introduction to yoga — she and I were pregnant together when she suggested I join her at a yoga class (my very first one!), and we spent the next few months practicing yoga together before our babies were born. She has since opened up her own yoga studio in Primrose Hill and now offers classes for adults and children. (Esther and I took a yoga class with her when we were in London last November and it was such a beautiful, peaceful lesson in the most idyllic space.) Kiki is in the process of writing a book of yoga for children, and has lots of wonderful ideas for simple ways to practice yoga with kids. She mentioned to us that children can simply and easily practice yoga in bed, and we loved the idea so much we’ve asked her to share her tips with us. I love her suggestions below and can’t wait to practice them with my kids. They’ve all just gone back to school this week, and I think we could all benefit from some slow, quiet time together during this busy transition…
I took my first yoga class, aged 6, in a friend’s playroom and am passionate about introducing children to yoga. It shows them how to be healthy, happy and successful, how to respect themselves and interact positively with others and their environment. Sharing yoga with your children is a wonderful way to spend quality time together, without the distractions of mobile phones and computers. It is an opportunity to give them your full attention, to listen and be present.
Yoga can be enjoyed anywhere – on the beach, in the garden, park, forest and even in your bed! I designed this sequence for you and your children to enjoy from the comfort of your own bed. You can try it at any time of day – maybe on a lazy Sunday morning or before bed to help your children settle down and sleep well.
Practising yoga with children doesn’t always resemble the serene environment of an adult’s class! Try following the instructions I have given for each pose but don’t worry if your children are focused one minute and disinterested the next. If the whole sequence is too long then do one or two poses at a time. If your children are distracting each other, gently encourage them to close their eyes and give themselves attention rather than looking for attention from others.
Be patient and remember that a single, short lived pose experienced one day may be the seed that grows into a lifelong love of yoga. Let it be full of joy and happiness!
Yoga in Bed:
1. Mindful Listening and Breathing
Lie on your back, place your hands on your tummy and close your eyes
Listen to the sounds outside your room (for a few seconds)
Listen to the sounds inside your room (for a few seconds)
Listen to the sound of your breathing (for a few seconds)
As you breathe in feel your tummy rising up
As you breathe out feel your tummy falling down
Feel the movement of your tummy as you breathe in and out
Smile to yourself
Feel happy and grateful to be alive
Explain to your child that being mindful is noticing what your body feels like, how you are breathing, what thoughts you are having, what sounds you can hear and what is going on around you, right now. Helping your child to be mindful is a gift you are giving them for life.
2. Crescent Moon
Lie on your back, bring your arms on either side of your head
Keep your legs and pelvis still
Bend your upper body to the right
Breathe in and out 4 times
Return to the starting point
Bend your upper body to the left
Breathe in and out 4 times
Return to the starting point
As you bend to each side imagine you are the moon reflecting the light of the sun towards the Earth. From the moon you can watch the Earth spinning in space. It is your home and will be the home of your children and the children of your children. What can you, your family and your school do to protect the Earth?
In Crescent Moon and the next three poses (Zig Zag Twist, Ball and Bridge) your child will move their spine in four different ways. Explain that in Crescent Moon they are side bending their spine. Talk about how it feels to move your spine in different ways and explain that if they do these poses every day they will keep the natural flexibility and health of their spine, now and in the future.
3. Zig Zag Twist
Lie on your back and bend your knees to your chest
Stretch your arms wide to the sides with your palms facing up
Lower your knees to the right and turn your face to the left
Breathe in and out 4 times
Return to the starting point
Lower your knees to the left and turn your face to the right
Breathe in and out 4 times
Return to the starting point
Explain to your child they are twisting their spine.
4. Ball
Lie on your back and bend your knees to your chest
Place your hands on your knees
Breathe out and curl up, lift your head, shoulders, bottom and lower back
Breathe in and lower yourself down
Repeat 4 times
Explain to your child they are flexing their spine.
5. Bridge
Lie on your back with your knees bent, feet flat and hip width apart
Bring your arms by your side with your palms facing down
Breathe in and lift your bottom, lower back and hips up
Breathe out and lower yourself back down
Repeat 4 times
Explain to your child they are extending their spine.
6. Butterfly
Lie down or sit up
Bend your knees and bring the soles of your feet together
If you are sitting up hold onto your feet
If you are lying down place your hands on your inner thighs
Breathe in and out 4 times
Imagine you are a butterfly. Close your eyes and imagine you can fly to your favourite place. As you arrive there, notice what you can see all around you, the sounds you can hear and how you feel. You can do whatever you want here. When you are ready you can fly back home and open your eyes.
7. Mouse
Close your eyes
Breathe in and out 4 times
Imagine you are a quiet, gentle mouse. Imagine you are curled up and are feeling safe and sound. Breathe slowly and enjoy being still. Let yourself relax deeply.
If you are doing the sequence in the morning make a positive goal for your day ahead. Repeat it three times to yourself. Then sit up and open your eyes. If it is bedtime then cuddle under your blankets. Feel safe and sleep well.
I am so excited to share this Yoga in Bed sequence with you and your children. Please let me know how you get on with it by leaving your comments below.
Thank you to Vanessa Berberian for the beautiful photographs
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