Here are hints that teach and show How in life we all should go Whether we're young or very old Yoga's lessons can be told

Poses

Presented are 15 poses that stretch and strengthen while promoting balance, coordination, the ability to concentrate, and increased energy.
They should be practiced in order, as each one leads into the next.
All poses and meditations can be done on carpet. It is best to exercise before, rather than right after eating.

Breathe in to begin the pose, and breathe out to finish the pose. In between, breathe evenly.

Children, as with adult practitioners, should remain quiet to maintain personal concentration.

Note: Yoga practices are non-competitive. Each person begins at their current level of fitness and ability, and progresses at their own rate. This makes these gentle yoga poses and exercises, with adaptations as needed, appropriate for the educationally challenged.

both body positions

1. The Leaf
Begin by sitting on floor, back straight, eyes looking forward, knees bent, falling gently to the side in line with the shoulders, soles of feet pressed together, and pulled close to body. Holding ankles with hands, gently round back and let head fall towards lap, letting the natural weight of body and gravity stretch the spine. Gently return to upright position by unfolding from base of spine to top of head, eyes looking forward again.

2. The Flower
Stretch back up straight like a zipper. Sitting as in The Leaf, still holding ankles with bottom of feet together, straighten vertebrae one at a time beginning at lower end of spine. Then, while holding the 'zip' allow knees to fall towards floor with little bounces of the knees in a nice stretch of the hip joints, without straining.

3. The Cricket
Holding body position as in The Leaf, allow chin to rest forward to chest; then gently lift head till once again in the neutral position of looking straight forward. Slowly look upward and again return head to neutral. Now, allow one ear to lean towards its shoulder, then return to the neutral position; and repeat with the opposite ear, returning to the neutral looking forward position.

4. The Owl
Sitting cross-legged, hands at sides, palms on floor: Turn head to look to one side over shoulder, then look over the other shoulder. Now focus forward and spin body around once in a complete movement, using hands to push off, coming back to the original position. 'Head turning' position is established as opposed to head leaning.

5. The Bird
With body position as in The Leaf clasp hands behind lower back and pull shoulder blades together slowly, head tilted back, eyes looking up; hold momentarily and release, relaxing shoulders, back, body and head. Eyes downcast to lap.

6. The Squirrel
Sitting cross-legged now, back still zipped up straight, raise both arms overhead and stretch one at a time slowly towards the ceiling, looking up. Then stretch arms to side, making forward and backward arm circles, large and small, looking forward.

7. The Chipmunk
Still sitting cross-legged, gently and very slowly, twist upper body mostly above waist from side to side. Arms are extended to sides, head following direction of the back arm. Come back to center position. Now, extend arms overhead. Keeping movement mostly above waist, bend body sideways one way, then the other. Front of body and eyes remain looking forward, with shoulders over hip line.

8. The Rocker
Sitting cross-legged with hands placed on floor at sides of body; later hands placed on tops of shoulders: Proceed to rock so balance transfers side to side or forward and backward. Back remains relaxed. Child should not rock so far as to fall over. Develops balance and control of muscles in torso.

9. The Seal
Still sitting but with legs straddled, (opened wide), stretched but not tightened, back zipped to begin. Turn body to face one leg, reach down to hold onto leg with both hands and gently lean towards the leg, letting the weight of gravity help with the stretch. Repeat with turn and lean towards the other leg. Now, sitting up facing forward, hold onto both legs, round back, and gently lean forward between legs, while looking toward the floor. Now, place palms of hands on floor in front of body for support: Point and flex feet and ankles in unison, then try to point one foot while flexing the other foot. Repeat rhythmically.

10. Open Prayer Pose
Legs still straddled, back zipped, legs stretched but not tightened, toes pointed: Press palms of hands together prayer fashion, applying medium tension. Lower arms should be parallel with the floor. Release tension, press again, release tension and extend hands and arms upward and outward to the side, stretch arms up, again. Bring hands back to prayer position. Relax and repeat several times.

11. Resting Snake Pose
Lie on back, legs touching, knees flexed, bottom of feet on floor, arms along side of body on floor. Lower spine below waist presses to floor, upper back is relaxed. Breathe in lung area. Contract abdominal muscles, hold 10 seconds, relax and repeat.

12. The Turtle
Lie on back, legs touching, knees flexed up towards the chest, arms resting on floor above head. Keeping lower back pressed to floor throughout extend legs towards sky while pointing toes, knees stretched. Lower legs as far as possible without releasing back from floor. Raise legs, flex in and repeat.

13. The Starfish
Lie on back, limbs comfortably stretched and separated from each other. While keeping arms and legs stretched; one arm at a time is lifted towards ceiling and then lowered. Then, one leg at a time is lifted toward ceiling. Later, try lifting one arm and the opposite leg at the same time. Develops cross coordination, and capacity to isolate movement.

14. Cat Stretch
On hands and knees, allow back to slope towards floor, stomach and abdomen to sagging, eyes looking forward and slightly up. Change position by rounding spine, contracting abdominal and stomach muscles and looking down to front of thighs. This exercise gives flexibility to the spine countered with strengthening of the muscles alongside the lower spine through the tightening of the abdominal and stomach muscles.

15. The Swing
While standing with legs slightly apart for good balance, stretch arms overhead and let body and arms bend forward and then come back upright. With arms still stretched overhead bend to one side, straighten up, then bend to the other side and come back up. Bring arms down to sides.

© 2000 Susan Kramer The above was adapted from the Radiant Yoga section of Susan Kramers website

The poses in Radiant Yoga were developed during the years I taught dance movement to children, teens, adults, and the educationally challenged, 1965-1986. I wrote my first yogic text in 1982, and as of today have written more than 35 collections on practical spirituality for children, teens, and adults. susan@susankramer.com
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Biography