Late Spring Yoga -- Breath, Movement, and Poses

Aaaah late spring -- it’s the perfect time of year, many think, with beautiful new growth all around and the temperature just right. People of all ages, but perhaps children especially, eagerly await summer fun. At the same time, there are things yoga can support us with. Changes and new growth can come with uncertainty and fear, for example.

Yoga -- including poses, movement, and breathwork -- can help us to feel more balanced and grounded. We can celebrate the new life and beauty of spring as we seek that support, as well! Here are a few yoga standbys for late spring. Instruction is designed for kids but can be useful for all. Enjoy! 

Bumblebee Breath Dance 

Taking big exhales with the “buzz-buzz-buzz” can help cool the body on hot days, and the movement involved can help warm it on cooler days. As the new growth of spring continues, we can celebrate it in our bodies with this breath and movement sequence!

1. Sit in a comfortable position (older kids may want to sit criss-cross applesauce).
2. Rub your hands together. Wait for everyone to copy you.
3. Then once they have, as you breathe in reach your arms up as high as they can go.
4. Then, as you audibly breathe out, lower your arms to your sides.
5. Finally start to bring your hands behind your back, elbows pointing out to the sides, as you say aloud, “Hide your hands behind your back! Now, you’re a bumblebee!”
6. Forming a stinger is optional. Do so by pointing out a finger or two.
7. Then, buzz-buzz-buzz as you move your torso in circles!
8. Repeat several times until children know what to say and do.

Tree Pose

By this time of years trees are in beautiful bloom, offering homes (“habitat”) for animal families and shade for all. Remind older students that we can thank trees for the fresh air that we breathe! 

1. Stand up straight and tall in mountain pose. Take in a deep breath.
2. Look ahead and find a point (this can be an object, a wall, or window) to focus on.
3. As you breathe out, slowly bring up your left foot. Bend your knee, and place your left foot on the inside part of your right leg.
4. Relax and straighten the left leg on the floor, shifting your weight into the foot. Ground it – imagine it being a tree root, weaving through the Earth and holding steady.
5. Inhale and bring your hands to your sides. Reach out like branches on a tree.
6. Exhale and bring the hands together in front of your heart. Then lift them strongly overhead. You are a growing tree!
7. Hold the pose and gaze ahead. Imagine being a tree. What type of tree are you? Are you in a grove? In the middle of a meadow? In a park? Think about where trees live.
8. Toddlers and preschoolers, hold for just a quick moment. Big kids, see how long you can stay in the pose!
9. When you feel done, return your leg to the ground and arms to the sides. Now repeat with the other leg to be balanced.

Flying Bird Pose (Airplane)

Birds hop and fly joyfully around this time of year -- finding food, caring for their young, and enjoying the beautiful weather. Let’s celebrate our feathered friends with yoga! 

1. Stand up straight and tall in mountain pose. Take in a deep breath.
2. As you breathe out, extend the arms to the sides at shoulder height like bird wings. You’re about to take off in flight!
3. Take in another deep breath and begin to lean forward with your chest. Step one leg back behind you.
4. On the back foot, come to your tippy toes. Lean your weight forward and your back leg becomes weightless. See if you can lift it up!
5. Look in front of you and fly – make bird chirps and hold the pose!
6. Toddlers and preschoolers, hold for just a quick moment. Big kids, see how long you can stay in the pose!
7. When you feel done, return your leg to the ground and arms to the sides. Now repeat with the other leg to be balanced.