Virtual Yoga Session 1: Sun Salutation for World Yoga Day

The lockdown has forced everyone of all ages to adjust our routines and practice new activities using resources at home. This World Yoga Day, what better way to celebrate than to try out a yoga routine! For children, it is extremely important that yoga be dynamic and fast paced to capture their attention. This session will breakdown a popular series called Sun Salutation. It is recommended to first perform basic stretches of the hips, arms, neck, and calves before beginning.

Equipment: yoga mat

Duration: 4 mins (slow)/ 2 mins (fast)

About the Sun Salutation: I like to think of the Sun Salutation as having a similar purpose as coffee in the morning: it gets us ready for the day by warming the muscles, increasing blood flow, and improving alertness. The Sun is considered the source of life in yoga. Therefore, practicing Sun Salutation allows us to find the "center" of our awareness and mobilize our energy.

Directions:

Standing Pose: Stand tall, feet together and arms relaxed down on the side. Look forward at a focal point.

Join your palms together and lift them above the head, stretching arms higher like a string is pulling you up. Lean backwards, arching the back to the degree comfortable

Bend over, touching knees, calves, toes, or floor depending on flexibility. Remember, yoga isn't a competition--stretch as far as you are satisfied with, and only push deeper when you are ready.

Lunge position, extending the arms up together or placing the hands on the sides of the foot that is bent. Look ahead at your focal point. Keep the extended leg straight and the bent leg at a 90 degree angle.

Move the bent leg back with the extended leg. Slowly shift the hips back, keeping the feet and hands glued to the mat until you are in Downward Dog position. For a deeper stretch, try moving the hips further back and pushing the chest toward the mat; you can also challenge yourself by trying to keep your feet flat on the mat.

Chaturanga: Move from Downward Dog into a plank position. Adjusting the hands a little closer to each other, shift the hips (and upper body) forward and bend the arms in a 90 degree angle, making sure they are pressing close against the ribcage. Modification: After plank position, bend the knees so they touch the ground and then continue. This step requires a lot of upper body and core strength, and for children under 10 years, I would recommend following the modified version.

Peel up off the ground, slowly opening the chest and moving the shoulders away from the ears. With hands pointing forward, Keep the front of the feet flat against the mat and look up, arching the back. This is the Cobra Pose. You can also try lifting the hips and pelvic region off the mat (legs stop touching mat) while the feet remain grounded. This is the Upward Facing Dog pose.

Tuck the feet in and transition back to Downward Dog

Swing the opposite leg forward and bend it into a Lunge pose, keeping the extended leg straight

Move the extended leg up to the bent leg

Slowly straighten the legs and gradually uncurl the body and head up into the standing pose.

Palms together, extend them up and arch the back. Return to the center and lower the palms near the chest. Namaste