How to Build Your Own Sun Flow!
The Importance of Fun, Mindful Movement for Kids
Hey there, Brain to Belly friends! 🌟
It's a busy moving world, and it’s super important to make sure kids get their daily dose of thoughtful movement! Implementing mindful and fun movement when children are in early developmental phases creates a strong foundation that carries into adulthood. Exercise can get a bad rap— and we want to teach our little ones that moving your body is a celebration! Today, we're going to share a super fun yoga flow that we call Sun Flow! Woohoo!
Following along with the video below!
Got the hang of this Sun A flow? Read below for more ways to add on and personalize your family’s mindful movement practice.
Expand Your Sun Flow with Mindful Movements!
1. Warm-Up: Shake It Out
Description: We'll begin with a simple shake-out exercise to warm up the body. Shake your hands, feet, and whole body. Silliness encouraged!
Steps:
Stand with feet shoulder-width apart.
Shake one hand for 10 seconds, then switch to the other hand.
Shake one foot for 10 seconds, then switch to the other foot.
Shake the whole body, gradually increasing the intensity.
2. Mindful Breathing: Balloon Breath
Description: After shaking out some silly we introduce mindful breathing.
This exercise helps children focus on their breath, calming their minds, and preparing them for the activity ahead.
Steps:
Stand or sit comfortably.
Inhale deeply through the nose, imagining that your belly is a balloon filling with air.
Exhale slowly through the mouth, imagining the balloon deflating.
Repeat for 5-10 breaths.
3. Animal Movements: Frogs and Butterflies
Description: Time to fine-tune those motor skills! Imagining and mimicking the movement of animals is a creative and engaging way to safely increase the heart rate, introduce a little cardio, and have fun!
Frog Jumps:
Start in a squat position with hands on the floor.
Jump up, reaching for the sky, then return to the squat position.
Repeat 10-15 times.
Butterfly Pose:
Sit on the floor with the soles of the feet touching.
Gently flap the knees up and down, mimicking butterfly wings.
Hold for 1-2 minutes while practicing mindful breathing.
4. Balance and Coordination: Tree Pose
Description: This pose enhances balance and concentration- helping kids develop better coordination and focus.
Steps:
Stand on one leg and place the sole of the other foot on the inner thigh or calf (try to avoid the knee!)
Bring hands together in front of the chest or raise them above the head (grow your branches).
Hold the pose for 30 seconds to 1 minute, then switch legs.
5. Cool Down: Rainbow Stretch
Description: Ahhhh, a gentle stretch to cool down and relax the muscles after playing.
Steps:
Stand with feet shoulder-width apart.
Reach one arm up and over the head, creating a rainbow shape with the body.
Hold the stretch for a few seconds, then switch sides.
Repeat 3-5 times on each side.
Conclusion: Nurturing Mindful Movers!
Introducing fun and mindful movement into children's daily routines is a powerful way to enhance their physical, emotional, and cognitive development. Practicing the sun flow incorporates multiple touch points of development, increases concentration, builds physical awareness, and establishes a healthy routine.
Once you develop a consistent routine or yoga practice, have fun expanding by introducing new poses! Remember: it’s all about growth! Gradually introducing new movements and balancing exercises is a beneficial way to learn play, resilience, and growth.
The key to successful mindful movement is consistency and fun! Encourage kids to explore different movements, listen to their bodies, and most importantly, enjoy the process.
Let’s keep moving and growing together! 🌈
Questions about how to expand your family’s yoga practice? Be sure to check out our Youtube account for more videos or join us in Chicago for family yoga! Need more guidance from a distance? Send us an email and say hello!