Find their zen

Niki Perry, founder of Blessed Yoga in Sussex and mum of three daughters, explains why doing some simple yoga moves with your children will set them up for life.

It’s widely accepted that yoga and allows them to let go and just be themselves. mindfulness improve both physical and As the Dalai Lama said: “If every eightmental health in children, as well as in year-old in the world is taught mediation, we adults. Not only is it great for physical will eliminate violence from the world within health, but yoga also calms the mind one generation.” and helps children relax and sleep better. It improves self-esteem and confidence, makes KEEP IT SIMPLE AND FUN them feel warm and nurtured, and improves It’s important that yoga isn’t just another academic performance lesson. Let children play and concentration. For with the poses, build school-age children, it in stories with positive makes a huge difference to classroom behaviour. And Let children play with themes – make them feel strong, give them an it’s fun! the poses, build in awareness of those around

Children’s lives today are busy, competitive and goal-oriented and, for stories with positive themes them and how to behave kindly. And, just as importantly, many, there is little time bring them to a lovely to just play. Some have stillness at the end, even if access to outside space, just for a moment. Learning many don’t. Yoga gives them the space to to be still and calm, to listen to a little story reconnect with themselves, the time to notice (to meditate, although you don’t need to call their feelings, where they might be gripping it that) is a precious skill that will really help muscles tight, or holding their breath. It them – off the mat as well as on it.

1. Breathing - Flying like a Swan Stand with your head as high as you can, back long and feet strong on the floor. Feel the earth with all your toes and your heels (Mountain pose).

Imagine your arms by your sides are long and getting ready to fly. Take a big breath in and sweep your ‘wings’ right up to the sky, reaching as high as they can. Breathe out and spread your wings,

‘diving’ through them as you take your nose towards the floor. Roll yourself back up to your starting position to fly again. See if you can do it with your eyes shut without falling over – and it doesn’t matter if you do.

2. Marjaryasana – Cat pose, here made into a flow with Cow pose Start with your hands and feet in a rectangle with your back flat, so you look like a table. As you breathe out, suck your tummy button right up and arch your back like a cat. Now breathe in, and as you do, slowly arch your back the other way, dropping your tummy down and opening your heart.

3. Silly Simhasana – Lion pose Sit cross-legged on the floor with your back tall and straight and your long arms resting on your knees. Spread your fingers wide like claws. Take a big breath in through the nose. Then open your mouth really wide, stick out your tongue as far as you can, open your big eyes wide, and let all the breath roar out of your mouth like a lion.

Start as you did for your cat pose. Lift your knees off the floor and imagine your tummy button is pushing your back right up to the sky until your bottom is really high and you’ve made your body into a triangle. Breathe in and out a few times and then lower the knees and come back to the start.

5. Balasana - Child’s pose Always offer this as a place of rest, of calm. Kneel on the floor with your big toes touching and your knees wide and then lower your body between your knees, resting your head on the floor. You can either have your arms next to your body, palms upwards next to your bottom or you can stretch them forward and have your palms on the floor. You can stay here and breathe whenever you need a rest.

6. Natarajasana - Dancer pose Stand as straight and tall as you can. Make one leg really strong, lift the other one behind you and catch it in your hand. Then, slowly, as you pull that foot up towards the sky, at the same time reach the other hand in front of you as far as you can stretch – and try not to fall over!

Yoga and both physical and mental health

straight. Take one leg straight behind you, landing your foot so your toes are pointing outwards a little. Lift your arms so they are ‘flying’ out to the side like long straight wings, level with your shoulders. Then slowly straighten your strong front leg and lift the back leg off the floor, stretching out behind you and leaning your body forwards to balance. 8. Urdhva Dhanurasana - Wheel Lie on your back, knees bent, and your feet flat on the floor as close to your bottom as you can. Bend your arms and put your hands next to your head, fingers pointing backwards at your shoulders. Push your hands and feet into the floor, squeeze your bottom and use it to push your tummy up towards the ceiling. Stay there for a couple of big breaths if you can and then gently roll back down to the floor — (Don’t

7. Virabhadrasana – Warrior and aeroplane Start standing up tall and plonk down).

Teach your children classic yoga poses with creative names they can easily visualise.

Make up a routine you can do together or that they can do with their friends.

Stretching, balancing and rolling, with even very small children, releases tension in muscles and minds and makes them giggle – and the quality of this time spent with them is invaluable.

Niki Perry is the founder of Blessed Yoga (www.weareblessed.co.uk), which aims to help people transform their bodies and minds, connect with a supportive community and achieve balance in an otherwise hectic world.

After a long day running around after your little ones, what’s more important than getting a good night’s sleep? After all, a good night’s sleep can help boost your immune system, help manage stress and boost your energy levels, so you can feel refreshed and energised to do it all again tomorrow.

Silentnight’s Sleep Expert Dr Nerina gives you her five essential sleep tips for a happier, healthier and more active family lifestyle. 1. breakfast is key It can be hard to try and find time to eat breakfast when you’re a busy parent, but eating breakfast within half an hour of rising can help to boost your metabolism and get you ready for the day ahead.

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