Cat-Cows Pose or Marjariasana

Each week, 2-3 days, we do a 15 minute yoga work out in my home daycare. Kids from 1 1/2 to 5 do this and while each does as much as they are able and in a way they are capable of they all get a nice stretch, a scheduled work out time, and some fun new body movements. We do the sun salutations and then add a few jumps, hops, new yoga pose, and teacher assisted somersaults at the end. In doing these poses always consult a doctor first, only attempt what is in your child’s ability level, and do what is comfortable for your and their body.  Today we worked on Cat-Cows Pose or Marjariasana.

These are only suggestions and like any exercise you and your children try them at your own risk, I am not there to show you and see what your body is saying so I can only offer these on a very basic level. Make sure to wear comfortable clothing that is easy to move in, have a yoga mat to work on, and do not wear socks because of the risk of slipping!  Lastly, always remember to smile and never go past what your capable of and don't push a kid to go past what they are capable.  

I suggest starting with other poses before doing this one, forward folds, warrior, and cobra are a few good postures to try before starting.  Make sure your kids are warmed up before doing this pose.  Start by having the kids stand with their feet slightly apart.  Have them reach up to the sky, pretending to gather the sun rays to keep for winter, now ride a breeze and dive down to your toes!  Bend your knees until your bottom hangs just off the ground, rib-bit and hop a few times like a frog. Now, with your hands flat on the ground put one knee back then the other to make a flat table top!  With out bending your arms or moving your legs try to touch your belly to the floor and give a moo like a cow!  Bring the air in and arch your back to the ceiling with a hiss like a cat!  Repeat again a few more time's before coming back to the table top!  Now straighten your legs and give a breath, step each foot to your hands and tickle your toes for a good laugh.  Now, reach up for a few more sun rays bringing you to a stand.  Exhale your hands down the middle slowly pushing the air out one last time. Then thank you for your practice because politeness is key and we should be thankful of the movement our bodies provide us!
Namaste!