Written & Illustrated by Emily A. Filmore Explanation of Yoga Poses written by Colleen Valley
With My Child Series
It’s a Beautiful Day for Yoga
Written & Illustrated by Emily A. Filmore Explanation of Yoga Poses written by Colleen Valley
With My Child Series
When embarking on any new exercise, first ask your doctor if you have any health concerns that may make exercising dangerous. Pay attention to your body and do not push to the point of injury. Yoga should be fun and energizing not painful.
Copyright Š 2009 by Emily Filmore All rights reserved. Text and Illustrations: Emily Filmore Editor: Dianne Schilling Book Designer: Debbie Fairman No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review. Published in the United States by Beautiful Day Publishing 237 E. Fifth Street #109 Eureka, Missouri 63025 Web address: www.WithMyChildSeries.com First Printing: August 2009 Library of Congress Control Number: 2009907947 ISBN-978-0-984 1700-0-5 Printed in the United States of America
To my parents – You gave me life. Your guidance led me to embark on my spiritual journey. To Rickey, Wendee and Drew – Your being there helped shape who I am today. To Scott – You are my home. Your love opens me to the wonders of the Universe. To Sage – I may have given you life but you give me purpose.
“It is a beautiful day and it is great to be alive!” ˜ Jakob Th. Möller ˜ Professor of International Law at the University of Akureyri (Iceland), former Judge at the Human Rights Chamber for Bosnia and Herzegovina
Dear Fellow Parent: My daughter and I try to find adventure, beauty and joy in the little things in life: the bright sunshine streaming through a window, the soft feel of the grass under our bare feet, the wind blowing through our hair. It is within these simple, everyday moments that we connect. It’s a Beautiful Day for Yoga is the first book in the With My Child series. At first glance the book is about a family’s journey through a day of yoga, but more importantly it is about spending time together, strengthening bonds and forging more connected relationships. I have written this book to be accessible to all parents who want to spend quality time with their child, whether they already practice yoga or not. It is not intended to be the definitive source on how to do yoga. Instead, I hope it gives you the opportunity to introduce yoga to your child in a fun, relaxed way that will fuel passion for exercising the mind, body, and spirit while exploring the beauty of the poses and the strength of togetherness. The first time I shared this book with my daughter, my husband read it aloud while I did each of the poses. My daughter was so excited about the idea of “doing Mommy’s yoga book” that she even brought a doll into the mix and began teaching the doll the poses as we did them together. What a riotously fun time we had, laughing and playing while we “taught” the doll how to do yoga! I highly recommend that the first time you share the book with your child, you try to do each pose as you (or another person) read through the poses. I think you will find your child WANTING to do the poses with you, which will set the pace and make reading the book an active rather than passive experience. I hope that this book allows you time to bond; to laugh together, be silly together, be serious together and grow together – With Your Child! Namaste! Emily
Good morning, my precious child! Are you ready to start your day? Today let us begin our journey with a loving Namaste!
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Come here, my sweet, dust the sleep from your eyes. s.
Take your cute little arms and stretch e i k s toward the
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Next, bend at the waist; let your fingers tickle your toes. Hang your head to the f loo r let go of yesterday’s woes.
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Now stand up again, straight, as tall as a tree. Balance on one foot, say “Mommy look at me!�
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Take a short time, just a moment or two. Connect with your breath - it will ground you.
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Become a brave warrior. Stand poised ready to run. In yoga, we learn peace and turn worry into fun.
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OK, brave little warrior, fling your hands out lo-o-ng and wi-i-de. Plant your feet in the earth – stay steady – use your heart as your guide.
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Let’s stand; breathing deeply, then we’ll begin our play!
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Let’s lie down in the grass, relax for a minute. Feel the solidness of earth and your place within it.
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I hope, my happy baby, you enjoy the cool, green grass, Rock side to side on your back and watch the clouds sail past.
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Let’s sit here in silence, give thanks and be still. Yoga brings us together – our hearts get their fill.
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Meditate as you breathe, let the light touch your soul. Bring the peaceful feeling of now to your life as a whole.
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It’s a beautiful day! But back in we must go.
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Gimme a hug! I love you, you know!
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Let’s stretch one more time. up First and then
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Feel life and love flowing from your foot to your crown.
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The light that’s in my heart salutes the light within you.
The goodness within you shines through and through.
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To sleep in Savasana will end this great day. But first kiss and hug me...
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and share Namaste.
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On the next few pages you will find written explanations of the poses by my first yoga instructor and dear friend, Colleen Valley. Over the years I have found that Colleen and her husband set a wonderful example of what it means to live a caring, connected life. Colleen has a happy and loving approach to life that, in my experience, translates into a loving, nurturing, yoga experience. I wish you could hear her voice as she explains these poses, but since this is a book you’ll just have to settle for reading her words. – Emily – Yoga Explanations – Yoga is often translated from the Sanskrit word yuk, meaning to yoke or join. As adults we seek to join our mind, body and spirit and to join with the Universal. As parents there are days we’re lucky to join our shoelaces together. This book is a great way to slow down and take a minute with your child to share the gifts of reading, movement, laughter and fun. While It’s a Beautiful Day for Yoga is not an “instructional” yoga book, reading it with your child will encourage you both to explore moving your bodies with intention. Some days you may get lots of participation while other days will be spent curling up in that big rocking chair and relaxing together. Know that every child is unique in his ability to move his body. Some children really get what it means to stretch up high or touch their toes, while others have no clue. And IT’S ALL GOOD! Doing yoga is called practice for a reason – there is no perfect pose or end point. Much like parenting, yoga has more to do with being fully present in each moment. As you share this book with your child, you will be teaching not only movement, but attitude. Hopefully, on those days when it seems like bedtime will never come, the dog has been set on fire, and you find out that Michelangelo has nothing on your child, instead of losing your temper, you can take a breath and realize that it really is a beautiful day. In the section that follows, you will find a brief explanation of how each pose got its name and the area of the body that will benefit from the pose. If you and your child love this practice, I encourage you to check out some of the wonderful instructional books, videos and websites that are geared to teach greater alignment. Consider developing a regular practice. Or better yet, find a local teacher who specializes in kid’s yoga! While you definitely don’t need a yoga mat, children delight in unrolling yoga mats and spontaneously performing poses. In Emily’s poem, poses are described in understandable English. Here I’ve also included the less understandable Sanskrit version of each pose. I will start with a few introductory concepts and then move to the poses. BREATH – Having your child focus on his breath can be a powerful exercise. While working along with the book, encourage your child to breathe in while moving up and breathe out while moving down. She will begin to move more slowly, deliberately and with focus. Some kids can have a hard time with their breath. My daughter started to understand a slow conscious breath when we used some fun imagery. Breathe in like you are smelling flowers; breathe out slowly like you are blowing out a candle. Taking full, aware breaths in and out can help kids (and grown-ups) calm down. ASANA – Means posture or pose and is at the end of almost all yoga pose names. NAMASTE (Hands in prayer, head bowed) – A Sanskrit word that translates to, “The light within me salutes and honors the light within you.” Yogis use this salutation as a greeting, a way to end class, and as a blessing.
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Page 1: Hands in prayer pose at the heart - ANJALI MUDRA Anjali = a gesture of reverence, benediction, salutation (from anj, “to honor, celebrate”), mudra = seal (the gesture “seals” energy in the body as well as your intent). Anatomical focus – This gesture can help the wrists. Benefits – Reduces stress; creates flexibility in the hands, fingers, wrists; brings attention to your heart. The thoughtfulness of this gesture joins the mind and the heart.
Page 2: Overhead stretch/upward salute - URDVA HASTASANA Urdvha = upward raised, Hasta = hands. Anatomical focus – shoulders, arms, sides of the body, belly. Benefits – Wakes up the body and mind. Helps with fatigue, backache; stretches the belly.
Page 3: Deep forward bend - UTTANASANA Ut = deliberation, intensity, Tan = to stretch, extend, lengthen out. Anatomical focus – Both the spine and hamstrings get a deliberate, intense stretch. Adults will feel this pose intensely in the back of the leg, especially if you spend lots of time sitting at the computer or driving carpool. Don’t shy away from the sensation (unless it is sharp and feels like it could lead to injury). Breathe more deeply and, with your mind, tell the muscles to release. You might think you sound silly, but who is going to hear you inside your head? Benefits – Stretches the back and hamstrings. It is said that holding this pose for two minutes or more will calm you and relieve depression. Two minutes may feel like a lifetime to your child, but start with one breath at a time. In general, forward bends compress the abdomen. Compressing and then flushing the area with blood as the pose is released will help to clear toxins from the organs of the abdomen.
Page 4 and 5: Tree Pose - VRKSASANA Vrks = tree. Anatomical focus – Thighs. Benefits – Improves balance and strength in the legs (and humility when your threeyear-old can balance till the cows come home and you find yourself swaying in the wind). Page 4 – With arms outstretched you and your child can pretend you have branches that reach out and up to the sky. Page 5 – With the hands at the heart you may be able to feel your “roots” grow down into the earth and connect with nature. This is a great pose to do outside, especially if you have a special tree in your yard or park.
Page 6: Warrior I Pose - VIRABHADRASANA I Named after a powerful hero Virabhadra, created by the Hindu god Shiva. The warrior represents the spiritual warrior who does battle with the universal enemy: being unaware of “self.” The warrior can help kids master the things with which they struggle. Warrior pose tells them how strong they are and that they can rely on themselves. By doing the pose with your child, you show that you are strong and are there when he or she needs reinforcement.
Anatomical focus – The whole body benefits from this pose but the legs especially get a lot of work. Benefits - Strengthens the legs and stretches the torso; opens the chest.
Page 7: Warrior II Pose - VIRABHADRASANA II Another variation of Warrior pose. Anatomical focus – Again the whole body gets into the act. Benefits – This pose can help kids find the boundaries of their bodies and then try to expand them. Remind yourself and your little yogi to take off your “earmuffs” and lower your shoulders away from your ears. Your shoulders should relax as you stretch your arms away from each other like taffy.
Page 11: Mountain Pose - TADASANA Tada = a mountain, upright, straight, unmoved; a pose where you stand as firm and steady as a mountain. This is the basic standing pose. Anatomical focus – Spinal alignment. Benefits – This pose helps develop good posture and is easier than walking around with a book on your head. If you want to check your alignment, stand at a wall with your heels, sacrum (the flat part of your body just above your tailbone) and shoulder blades against the wall. Your head should be away from the wall. Once you are properly aligned see if you can “touch” the crown of your head to the ceiling.
Page 12: Relaxation Pose - SAVASANA Anatomical focus – Whole body. Benefits – Rejuvenates the body and the mind. Lying down and relaxing may seem like the easiest pose, but quieting your mind as you let your body relax can be tricky. The physical part of yoga is difficult, but it is nothing compared to stilling your thoughts. The physical practice of yoga was started to let the body be still so that the mind could really focus. Remember that this is a practice and even if your mind jumps around like a monkey, it still feels great! It can be hard for kids to lie still for any length of time. You may want to try to have your child lie down with her head on your belly. She can pretend she is floating on water as your belly moves up and down with your breath. If you are reading the book with more than one child, stagger heads on each other’s tummies. Someone is bound to laugh, and nothing connects better than laughter. Have fun!
Page 13: Happy Baby Pose - ANANDA BALASANA Ananda = blissful. Bala = baby, child. Anatomical focus – Hips and back. Benefits - Starts to open the groin and stretch the hips. Rocking here can feel really good if your back is tight.
Page 14: Cat - MARJARYASANA Marjari = cat. Anatomical focus – Back and neck. Benefits – Stretches the back and neck - develops your ability to meow and purr.
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Page 15: Cow - BITILASANA Bitilasana = cow. Anatomical focus – Front of torso and neck. Benefits – Stretches the front of the torso and the neck. MOO! Cat and cow are almost always paired together. When moving smoothly from cat (inhale) to cow (exhale) your body warms up gently. It’s fun to imagine a cat arching its back and a cow eating grass in a field.
Page 16: Upward Dog - URDHVA MUKHA SVANASANA Urdhva = moving upward. Mukha = facing. Svana = dog. The pose looks like a dog when it stretches with its head up. Anatomical focus – Spine. Benefits – Stretches the spine, arms, wrists and, depending on how intensely you do the pose, the legs. Kids love to do this pose. My daughter loved to do this pose under me while I did it too. Like upward dog bunk beds.
Page 17: Downward Dog - ADHO MUKHA SVANASANA Adho = downward. Mukha = facing. Svana = dog. Put it all together and you get downward facing dog. We have all seen dogs taking this yummy stretch and now you get to do it too! Anatomical focus – Whole body, especially arms/wrists, hips, legs/hamstrings. Benefits - This pose can feel effortful when you first give it a shot, but you will soon find that it provides a lovely boost in energy as it stretches all parts of the body. If I were to choose one pose to take to a desert island, this would be the one.
Page 18: Child’s Pose - BALASANA Bala = child. Anatomical focus – Mostly thighs, but if you are tight it also affects the back and hips. Benefits – Gentle stretch for the hips, lower back, thighs. This is a great pose to do when you want to calm down with your child. Listen to your breath.
Anatomical focus – Legs and thighs. Benefits - by “hopping” you will tone and strengthen your legs and improve the health of your heart, respiration and circulation.
Page 20: Seated Butterfly - BADDHA KONASANA Baddha = caught, restrained. Kona = angle. Bound angle pose puts the soles of the feet together so that the legs look like the wings of a butterfly. This is one of the postures where the Sanskrit name doesn’t quite match up with a more popular name. Anatomical focus – Thighs, hips. Benefits – Opens the hips and groin. Be careful if you have knee issues (move your feet farther away from your body or stick a little pillow under your knees).
Page 23: Seated Pose - SUKHASANA Sukha = Easy. Cross the legs to sit comfortably, otherwise known as criss-cross applesauce. Bet you didn’t know you’ve been doing yoga for years, did you? This pose is great for breathing excises and meditation Anatomical focus – Hips, knees and back. Benefit – Helps open the hips. To sit tall in this pose requires a strong core, especially the back. You will probably find yourself slouching forward as you sit. Know you are in good company. Most people have a hard time sitting up straight for an extended time in this pose. Just keep coming back to that long, tall spine. This is the traditional way to sit for meditation, with hands on knees either palms up or palms down. With palms up you welcome energy; palms down brings the focus inward.
Pages 26: Overhead stretch to deep forward bend – Discussed above
Page 28: Relaxation Pose - SAVASANA – Discussed above.
Page 29: Hands in prayer - ANJALI MUDRA We talked about this one earlier, but it is used often in yoga. Pause a moment and breathe.
Page 19: Frog - KUNDALINI FROG This version of Frog is taken from Kundalini Yoga. Kundalini is a little different from most other forms of yoga in that it uses breath work, chanting, and sets of yoga poses that repeat the posture quite a number of times. The grown-up version has you straighten your legs from a squat and then squat down again. It’s fun to decide how many “hops” your froggies will take. Ribbit!
Now that you have finished the book and your practice, give yourselves a hand! Hopefully you and your child were able to connect and have some fun together. Resist the urge to over correct as you do the poses. Rather, spend the time being present with your child. As you travel this road with your child, take a lot of detours. You never know what you might find. Yoga is more about enjoying the journey than getting to the perfect destination. – Colleen
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The With My Child series shares everyday ways for parents and children to connect. I know time is in short supply for many parents but even brief interactions between an engaged parent and his or her child can be magical. My hope is that you will use each of my books as a shared experience with your child!
Emily Filmore is Mommy to Sage (3), a wild little spider monkey whose energy is never-ending. Emily and Sage spend their days playing, exploring and learning about the world around them. Some of their favorite activities include cuddling, reading, walks, watching clouds, singing and pretending. Emily has a B.A. in Psychology from Westminster College in Fulton, Missouri, and a Juris Doctor from Saint Louis University School of Law. She is a mommy as well as a writer, artist, licensed attorney and wife. Over the last few years, Emily’s personal yoga practice has infused her life with better health, peace and serenity. She resides with her family in St. Louis, Missouri. Colleen Valley is mother to two little Yogis: Noe (5) and Hayes (2). She has masters degrees in both clinical and organizational psychology. She is also a trained yoga instructor. She started practicing yoga nine years ago to help alleviate nagging lower back pain. Yoga seemed to aggravate her back until she found Ashtanga vinyasa yoga, which focuses on a vigorous, standardized series of postures that incorporates bandhas and ujjayi breathing. deepen her practice; little did she know that she would actually teach yoga! With Ashtanga as her foundation she has since begun to study Anusara yoga. Colleen and her family reside in Eugene, Oregon.
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A year later she attended a teacher training program to