Nowadays children spend so much time sitting in front of their computers. Doing homework or just hanging out. There is a way to stimulate their learning and physical posture. Chair yoga is a great way to make oxygen flow better to the brain, thus improving cognitive functions.
Why yoga with a chair?
- Yoga with a chair does not take long. Therefore children will not get tired or bored. It only takes 5-10 minutes, so they can take little breaks to do it. And finally, they do not need to have space to do it, since it is done from the chair in which they are sitting.
10 minutes routine
Seated Cat and Cow
- With your hands in your lap, inhale as you slide your hands back to your hip creases, point your elbow tips back, and broaden your collarbone. Gaze up as your chest rises. Exhale and slide your hands down the thighs to cup your kneecaps as your belly draws back to round you in. Repeat for 3–5 rounds.
Simple Lateral Side Bend
- Hold your left hand under your chair and breathe in to raise your right arm. While breathing out, bend toward the left using the chair as leverage to lengthen your right side body and open the musculature between your side ribs. Repeat on both sides.
Seated Figure Four
- Come to the edge of your chair and take your right ankle above your left knee. Fold forward from the creases of your hips, lengthening your chest toward your chin bone, elongating the front of the spine. This shape can ease low back pain that results from hours of sitting at your desk. Repeat on both sides.
Seated Spinal Twists
- As you inhale, sit tall, feeling a sense of spaciousness in your spine. While exhaling, twist to your right, taking hold of the back of your chair with your two hands. Hold for several breaths. Repeat on both sides.
- This is an interrupted breathing technique where you take pauses on the inhale and enjoy a nice smooth exhale. Draw in a third of breath on a count of 2 seconds, pause for 2 seconds, draw in the next third, pause, then fill the lungs and pause. Slowly exhale all the breath out to a slow count of 6. This will make them release anxiety and enhance mental clarity.
From now on, if your children feel overwhelmed, exhausted, or have back pain from sitting for long hours. Encourage them to practice chair yoga. Not only will it clear their minds, but it will help them avoid back pain. It is also great for teens, adults, and even older people. Dare to feel better!