Yoga with the Little Yogi

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Barbara Liera Schauer Gerti Nausch

YOGA with THE LITTLE YOGI

for Children and Adults Games, Exercises, Surprises

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The tips published in this book have been selected and reviewed with utmost diligence. However, we cannot provide a guarantee and we also cannot accept liability for personal, property or financial losses.

The texts and images in this book, as well as the associated cards are protected by copyright. All rights reserved.

No part of this book or of these cards may be used or reproduced in any manner, whatsoever, including Internet usage, without written permission from AGM-Urania / Koenigsfurt-Urania Verlag GmbH, except in the case of brief quotations embodied in critical articles and reviews.

First English edition First printing 2014 © 2014 AGM-Urania / Koenigsfurt-Urania Verlag GmbH D-24796 Krummwisch, Germany www.agm-urania.com Original German edition “Yoga für Klein und Groß”, © 2013 by Koenigsfurt-Urania Verlag GmbH, D-24796 Krummwisch, Germany, www.koenigsfurt-urania.com Cover design: Antje Betken using illustrations by Barbara Liera Schauer Cards and book illustrations: Barbara Liera Schauer Text: Gerti Nausch Concept / Idea: Evelin Bürger Editor: Dr Jennifer-Lorenzen-Peth, Quarnbek Typesetting and layout: Antje Betken, Oldenbüttel Printing and binding: Finidr s.r.o.

Printed in EU ISBN 978-3-03819-432-3 (Set: book and cards) 4

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Contents Introduction .........

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What Is Yoga ..........................................................................11 Hatha Yoga .............................................................................. 13 Tips to Start .......................................................................14 When, Where and How Often Should I Practice Yoga? ... 15 How Do I Design My Yoga Session? ................................... 16 Process of a Short Yoga Session ..................................... 17 Process of a Long Yoga Session ...................................... 17 Final Relaxation Period (Shavasana) ............................ 17 General, Important Tips ....................................................... 18 Yoga Tips for Children .......................................................... 19 How Do I Design a Yoga Session for Children? ................ 21 Pranayama (Breathing Exercises) ........................................ 25 Start by Practicing the Complete Yoga Breathing Technique! ...................................... 26 Alternate Nostril Breathing .................................................. 27 Pre-exercise for Alternate Nostril Breathing ................ 27 Breathing Techniques for Children ..................................... 31 Flower Breathing .............................................................. 31 Cuddle Pet Breathing ....................................................... 32 Balloon Breathing ............................................................ 33 Brahmari (Bee Breathing) ............................................... 33 Alternate Nostril Breathing for Children ........................... 34 Pre-exercise for Alternate Nostril Breathing ................ 34 Alternate Nostril Breathing ............................................ 34 Sun salutation (Surya Namaskar) .........................................36 Sun Salutation for Children ................................................. 37 Sun Salutation for Adults ...................................................... 38 Sun Salutation for Children with Affirmations ................. 40 Sun Salutation for Children with Rhymes .......................... 42 5

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This Is How It’s Done— 24 Asanas (Yoga Positions) for Children and Adults .....45 Arch ......................................................................................... 46 Boat .......................................................................................... 48 Butterfly .................................................................................. 50 Camel ...................................................................................... 52 Candle ..................................................................................... 54 Cat ............................................................................................ 56 Cobra ....................................................................................... 58 Dancer .................................................................................... 60 Dog .......................................................................................... 62 Dolphin ................................................................................... 64 Eagle ........................................................................................ 66 Giraffe ...................................................................................... 68 Hero ......................................................................................... 70 Lion .......................................................................................... 72 Mermaid ................................................................................. 74 Mountain ................................................................................ 76 Palm tree ................................................................................. 78 Standing Scale ........................................................................ 80 Swan ........................................................................................ 82 Table ........................................................................................ 84 THE LITTLE YOGI Position ................................................ 86 Tiger ........................................................................................ 88 Tree .......................................................................................... 90 Turtle ......................................................................................... 92 Phantasy Trips with THE LITTLE YOGI ......................................95 Tree Meditation ...................................................................... 96 Mountain Hike ....................................................................... 97 Farm Visit ............................................................................... 98 THE LITTLE YOGI Hikes to the Rainbow ....................... 99 Partner Massages with THE LITTLE YOGI ............................. 101 Partner Massages—in the Meadow ................................... 101 Partner Game—Cuddle Pet Where Are You? .................. 103 6

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Games with THE LITTLE YOGI .................................................... 105 My LITTLE YOGI ............................................................... 108 Secret Asana—Get Set, Ready, Go! ................................... 110 Tracker .................................................................................. 112 THE LITTLE YOGI-Twin Is Missing ............................. 113 THE LITTLE YOGI Master .............................................. 114 THE LITTLE YOGI Pyramid .......................................... 115 Star Yogi ................................................................................ 116 THE LITTLE YOGI-Factory ............................................. 118 Stop and Go! ......................................................................... 119 Telling Stories with THE LITTLE YOGI ................................... 120 Version 1 ............................................................................... 120 Version 2 ............................................................................... 121 Version 3 ............................................................................... 122 Epilogue by Barbara Liera Schauer ......................................... 124 Epilogue by Gerti Nausch ........................................................ 125

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What Is Yoga Yoga is everyday movement. Yoga is internal peace in motion.

It is consciously observed tension and relaxation. It is conscious inhaling and exhaling. Breathe again!

With certain exercises and attention to detail, you will succeed in feeling your being with increased intensity and you can focus on yourself, even if life produces turmoil.

Yoga strengthens us in many ways and gives us the gift of inner peace, clarity, harmony and relaxation.

And who doesn’t want to enjoy life and the daily existence in a more relaxed fashion (again)? Or smile and shake their head about situations that were previously nerve wrecking? Feel good all over, without medication, without high expenses—and perhaps spend meaningful leisure time with the family?

THE LITTLE YOGI turns it into a game—in the true sense of the word, because “THE LITTLE YOGI playing- and exercising cards” allow you to approach the yoga exercises in an easy-going and playful manner and you will be surprised how they enhance your sense of wellbeing!

The only “must do” is to try it!

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Make the LITTLE YOGI a family member who breezes fresh air and harmony into everyday life. Make it your weekend companion who spends your Sundays with you. Perhaps the LITTLE YOGI brings you closer to your children again, because you can experience joy in the movements together. You will quickly realize that it is not only your children who will enjoy the yoga exercises….

Would you like to become a LITTLE YOGI? Not too long ago an eight-year-old boy asked me “Can I become a Little Yogi?” I smiled, a little surprised, and replied: “I don’t know. It is a long path. But some people accomplish becoming a ‘true’ yogi.

They maintain a healthy body, are always selfless and accommodating, treat all people and living creatures lovingly, and they don’t eat animals.”

The child looked at me with big eyes. He seemed to think about it but didn’t say anything. He just nodded his head.

WHEN HAS SOMEONE ACCOMPLISHED TO BECOME A TRUE YOGI? AND WHY DOES SOMEONE EVEN START PRACTICING YOGA?

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Breathing Techniques for Children Cotton balls, colourful feathers or small pieces of a paper napkin that can be blown into the air or out in front of the child are suitable pre-exercise aids for increasing the breathing capacity. If the child complains of dizziness, stop immediately! You can perform these fun blowing games at home with your child, but the exercises are also fun when implemented in classes.

Alternate nostril breathing is the only Pranayama-exercise suitable for children, however, not before the age of eight and without holding the breath.

Children can perform simple breathing exercises at the age of five. They learn how to concentrate on conscious breathing. It is important that you always make the exercises fun and that the child does not become exhausted. Children should work on an extended exhaling process, but they should experience it in a playful manner.

If a child is uncomfortable, stop the exercise immediately!

Don’t do breathing exercises with your child if it has a cold or a sinus infection.

Important: children should never practice with holding their breath!!!

Flower Breathing

 The child closes its eyes and perhaps feels that more air flows through one nostril than through the other. The child focuses on conscious breathing for approximately one minute.  You can accompany the exercise by speaking softly: “You may close your eyes now. Imagine it is a warm day and you are in a meadow with flowers. Smell the beautifully coloured 31

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flowers and feel the scent of the blooms! You may be able to get more air through one nostril than the other. Just keep  Perhaps the child would like to draw a flower afterwards.

Cuddle Pet Breathing

 Every child has a stuffed animal collection. The child may select a small cuddle pet for this breathing exercise.  The child lies down on the floor on its back without a cushion.

It places the small stuffed animal on the belly, which is then moved rhythmically for approximately one minute.  You can ask: “Can your cuddle pet play seesaw on your belly?”

Every child loves its cuddle pet and therefore is especially receptive to performing this exercise.  Due to the conscious “seesaw effect”, the child is able to observe the breathing process quite well. The abdominal wall rises during inhaling and the cuddle pet moves up. During exhaling the abdominal wall depresses and the pet moves back down.

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Sun Salutation for Adults 1 I am resting in my centre • First position (inhaling - exhaling) Stand with legs positioned hipwidth—slightly bent knees, pelvis slightly tilted forward, straight upper body, elongated neck and well-grounded feet. Fold your hands in front of your chest, fingers pointing upward. The forearms are parallel to the floor, shoulder blades fall to the back.

2 I welcome each new day

3 I connect to the power of the earth

• Second position While inhaling extend your arms out front and upward. Palms are facing each other, the shoulders contract.

(Attention: do not arch your back!)

• Third position While exhaling, bend forward keeping your back straight and place your hands on the floor next to your feet, pull your head down. (if you are well trained, the knees remain locked, otherwise keep the knees slightly bent).

• Fourth position Support your palms on the floor and extend the right leg far toward the back while inhaling. The lower leg is at right angle to the floor. Draw the chest forward. Head, back and upper thigh form a straight line.

4 I perform my steps energetically

• Fifth position Extend the left leg toward the back. Body and legs form an inclined plane. The hands are placed below the shoulders. Hold your breath. The head in an extension of the spine.

• Sixth position While exhaling, first place your knees, then your chest (between your hands) and then the forehead on the floor.

5 I am completely balanced

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6 I am being carried

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12 I am at peace with myself and the entire creation • Twelfth position While exhaling, lower your 11 I replenish arms consciously. Fold your hands in with new energy front of your chest and observe your body in the basic position.

• Eleventh Position While inhaling, stand up keeping your back straight, bring your arms and chest upward. Extend your arms up to your fingertips, shoulder blades facing each other.

• Tenth position While exhaling, place your right foot in front of you and extend your legs. If possible, grab your ankles with your hands, bring the head and knees together. Keep your shoulders relaxed.

10 I draw strength from my centre

• Ninth position Keep your hands in place and quickly bring your right foot forward between your hands while inhaling deeply (!). The left thigh and floor are at a right angle. Back and upper thigh are straight.

Thereafter, the exercises are repeated in reverse order. This is why the sun salutation is also called sun-wheel.

• Eighth position While exhaling, lift the pelvis up far, the heels pressed into the floor, legs are straight. Head, back and upper thighs form a straight line, just like the dog-position.

• Seventh position Place your body on the floor and draw chin and sternum far out and up while inhaling. The elbows remain close to the body. Legs are closed, the toes are placed flat on the floor. The head is an extension of the spine.

8 I thankfully leave the past behind me 7 I open my heart

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9 I travel my path with trust

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Sun Salutation for Children with Affirmations

1 I listen to my heart 2 I feel the warmth of the sun

• First position Start position—mountain position with hands folded, forearms parallel to the floor

• Second position Extend arms high, spread fingers in sun ray fashion

3 I welcome our earth

• Third position Bend forward from the hip with a straight back and extended arms. Bend your knees and press your hands on the floor next to your feet.

• Fourth position Step far back with the right leg

4 I welcome all living creatures

• Fifth position Place left leg far to the back—straddle in “dog position”, legs are straight • Sixth position Lower knees and upper body

5 I welcome the high mountains

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6 I welcome the blue sea

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12 THANK YOU for the assistance 11 Sometimes I ask for help

• Twelfth position Fold your hands in front of your chest, drop shoulders

• Eleventh position Pull up and stretch your body with your back and arms straight • Tenth position Ad your left foot, both hands on the floor next to your feet

10 Sometimes I want to think on my own

• Ninth position Move your right foot forward between your hands • Eighth position Press your buttocks up to serve as the highest point again, legs are spread apart, head hanging loose • Seventh position “Cobra“—extend chest toward the front, elbows close to the body

9 I move through the world with curiosity

8 I see certain things differently than my friends 7 Every day I learn many new things

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Sun Salutation for Children with Rhymes

1 My hands I’m gonna fold in my heart the silence hold 2 My arms I stretch up high maybe I can reach the sky

First position Start position – mountain position with hands folded, forearms parallel to the floor

• Second position Stretch your arms high, palms are facing each other

3 Say hello to father sun this is so much fun

• Third position Extend your arms, make large circles in both directions with the upper body moving out of the hips.

• Fourth position “Palm tree“—hip-width stance with arms stretched above the head and folded hands, sway your body left and right (do not bend forward !)

4 Turn to the left and to the right feel my body strong and tight

• Fifth position Bend down from the hip with a straight back and stretched out arms. Press your hands on the floor with stretched out feet.

• Sixth position Straddled “dog” position—buttocks are the highest point, legs are straight

5 Bring down to the earth my hands like an aeroplane that lands

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6 My leg goes back and the other one too Look like a big mountain at Kathmandu

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12 I smile and fold my hands again Sun salutation, I am your fan • Twelfth postion 11 My fingertips I stretch up high Thumbs in front of the to the bright and lovely sky sternum, fingers pointing straight up, drop your shoulders • Eleventh position With your back straight, pull your body and arms forward and up high • Tenth position Lift your bent left and right leg alternately, place your legs hip-wide apart afterwards

10 I lift my legs in turns what an easy lesson to learn

• Ninth position Press your buttocks upward as the highest point, legs are spread apart, head hanging loosely • Eighth position “Cobra“—while hissing, push chest upward, elbows close to the body, if possible turn your head

9 My feet are stable on the floor, now I’m a dog, not a snake anymore

• Seventh position Lower knees and upper body

8 Now I’m a snake, can you hear my hiss later on I will send you a big, fat kiss 7 Now I lay down, it’s time to rest feel the breath inside my chest

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This Is How It’s Done— 24 Asanas for Children and Adults Below you will find a description of each Asana for big and little yogis. The effects and supporting thoughts apply to all yogis of course.

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Arch For Big Yogis

S

ometimes life goes back and forth and has its ups and downs. Yoga teaches you to trust in yourself during every situation. Life full of changes. Life is just like a seesaw and you can trust that your equilibrium will always be restored. 

Lie on your stomach—arms next to your body, chin on the floor.



While inhaling, bend your lower legs upward and grab your ankles while exhaling.





While inhaling, lift both upper thighs of the floor, lift your head simultaneously and pull arms and upper body toward the back using your leg strength.

Your body is tense like an arch.



Focus on your navel, in- and exhale a few times calmly and powerfully.



This creates a swing effect, swing back while inhaling and forth while exhaling.



While exhaling, carefully disengage arms and legs and relax lying on your stomach.



Turn your head to the side using your hands as a pillow, and let your breath flow calmly and evenly.

Effects of the exercise:  It mobilises hip flexors and shoulder joints  It promotes spinal column flexibility  It enables healthy blood circulation in the abdominal organs 46

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Arch

aRcH aRcH

For Little Yogis

THE LITTLE YOGY©

THE LITTLE YOGY©

W

ho like to swing? You can transform into a swing now and swing back and forth with your body!

 Lie flat on your belly and bend your knees.  Lift your head and upper body of the floor and grab your ankles with your hands.  Lift your upper thighs of the floor and pull your upper body further toward your feet.  Your body is tense like an arch, and if you in- and exhale deeply you will be able to swing back and forth.  Place your head on your hands using them as a pillow and rest. Feel how your breathing becomes calm and even again.

Note: Because this exercise requires arching the back significantly, we recommend a balancing-exercise e.g. recreating the swing effect lying on the back with the head raised and knees drawn to the chest, while rocking back and forth.

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Boat For Big Yogis

I

f the waters are calm, riding a boat is fun and you can manoeuvre the boat quite well. As soon as the wind increases, the waves become high and stormy. The captain has to be very careful when bringing his boat ashore.

Yoga teaches you that you can calm the stormy waves with careful thoughts and words. The storm passes and doesn’t cause significant damages.



Lie on your back and contract your abdominal muscles.



While inhaling, lift your head.

When inhaling the next time, simultaneously lift your upper body and your extended legs of the floor.





Continue to breath calmly, the abdominal muscles remain contracted for as long as you feel comfortable.



Lie back down, while exhaling and relax in horizontal position.

Note: Do not perform this exercise too soon after abdominal surgery or during and after pregnancy!

Extend your arms in front of you and balance your equilibrium.

Effects of the exercise:  It strengthens your abdominal and back muscles  It improves your balance  It stimulates the digestive process 48

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Boat

BOaT BOaT

For Little Yogis

THE LITTLE YOGY©

THE LITTLE YOGY©

C

an you remember the last time you rode on a boat? What kind of boat was it? How did you feel? Come on, let’s take a short boat ride together!

 Lie down on your back and contract the muscles in your belly. Feel how hard your belly gets.  Lift your head, upper body and legs of the floor.  Extend your arms and legs in front of you. Try to balance and maintain your boat well during rough surf.  Keep the muscles in your belly contracted and continue breathing calmly. When the captain gets tired, lie down on your back immediately.

Note: If a child in your group doesn’t feel comfortable to performing this (or any other) exercise, it should be allowed sit it out without worries. No one should be laughed at or made fun of. I remember a girl who was afraid of riding in a boat. She just watched.

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CMYK 90913-1_T_v1_Little; TA: 4L

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Butterfly For Big Yogis

I 



n yoga, nothing is accomplished by force. Just feel light and free like a butterfly. Light heartedness and gentleness will take you much further than strong-arming and your friends will appreciate you more because of it.

Sit on the mat with your legs extended straight in front of you and your back erect.

While inhaling, draw your knees up to your abdomen. While exhaling let your knees drop apart as widely as possible and let the bottom of your feet touch each other.



Your knees bounce up and down easily, you are breathing calmly, your butterfly wings move with ease. Ensure that your back remains erect.



You are now gliding to the colourful flowers with your eyes closed and enjoy their scent.

While inhaling pull your heels close to your body, and embrace your toes with your hands while exhaling.

Effects of the exercise:  It strengthens back- and upper thigh muscles  It promotes flexibility and blood circulation in the hip joints  It supports the Little Yogi position.

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CMYK 90913-1_T_v1_Little; TA: 4R

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Butterfly

BUT TERFlY BUT TERFlY

For Little Yogis

THE LITTLE YOGY©

THE LITTLE YOGY©

W

e will visit a fragrant flowery meadow today and observe how many butterflies fly from one bloom to the next flapping their delicate wings. Would you like to spread your beautiful wings and visit the fragrant flowers too? Yes, well, you can transform into a colourful butterfly right now.

 Sit down with your back upright and pull your knees toward your belly. Our upper thighs spread apart like the wings of a butterfly, the bottom of your feet are touching each other.  Pull your heels toward your body and embrace your feet.  Now let your delicate butterfly wings bonce gently up and down, your are gliding across the flowery meadow with ease.  If you want to, close your eyes and glide from one bloom to the next. Smell their sweet scent!

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Yoga – alone, as a couple, in groups Yoga – for young and old Yoga – for young and young Yoga – for old and old Yoga – with the Little Yogi® Yoga – for you

Yoga for children and adults

Breathing exercises Asanas (yoga positions) Personal exercise sequences Games Memo-cards Phantasy trips Discoveries

Barbara Liera Schauer • Gerti Nausch

Lovingly created book with Little Yogi® playing and exercise cards (kfp-Pressedienst)

Barbara Liera Schauer Gerti Nausch

Yoga with The little Yogi

for Children and Adults Games, Exercises, Surprises