Tag Archives: Kids Yoga

Illness or Injury: Why It’s Important to Keep Moving

Illness and injury can put a damper on a health and fitness routine, and can sometimes result in complete loss of motivation. Aside from not feeling well, being sick or injured can be frustrating to say the least, especially if you’re someone who works hard to reach certain goals. But illness and injury are not necessarily good excuses to miss your appointment with your trainer, your daily visit to the gym, or your home yoga practice. In fact, if you stop moving you can actually do more harm than good to your body, and as a result, your mind too.

Benefits of Exercising When Sick or Injured

There are benefits to keeping up with some form of a workout routine when suffering a minor illness or injury.

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  • Sticking to a routine. Maintaining a health routine leads to better success in reaching your goals in the long run. You will be more likely to continue your health and fitness routine once you recover, and will feel less intimidated by the thought of returning. Psychologically and physically, maintaining your routine and schedule is imperative to reaching your health and fitness goals.
  • Post-surgery, exercise can help you heal faster. Obviously this depends on the type of surgery, and workouts will need to be modified, but by keeping the body moving you are increasing your chances of a speedy and healthy recovery.
  • Help relieve pain. While joint pain and inflammatory injuries make you feel like you don’t want to move, ever, exercising can actually improve symptoms and discomfort.
  • Boosts energy. Being sick or injured can deplete your energy levels, causing you to want to remain sedentary, which then makes you more tired…it’s a vicious cycle. Movement can help boost your energy and therefore your ability to recover faster.

When Should You NOT or When Should You STOP?

Obviously if you’re severely sick or injured exercise may not be an option. Additionally, you never want to push your body to the point that your illness or injury is made worse. According to an article by Dr. Mercola, fever, widespread body aches, and vomiting are all good reasons to take it easy. However, if you have a head cold or sinus infection, feel free to keep moving. Likewise, you can speed the healing of minor injuries through movements and stretches, when done the right way. But always listen to your body. High intensity may not be the most effective or beneficial type of exercise when sick or injured, for example. Yoga or lightweight movements may be a better choice. Here are some examples of modified exercises or movements that you can do when sick or injured, being mindful of your body and what your body is going through.

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  • Lightweight or bodyweight exercises, such as thrusters, air squats, or even push-ups can help the body recover, increase energy, and keep fit even during illness and injury. Modify the amount of weight you use and the number of repetitions to avoid fatigue or pain.
  • Different kinds of movements. Using different areas of the body than the areas that are injured is one way to keep moving when injured, without re-traumatizing the body.
  • Plank or modified plank is a safe movement for many illnesses or injuries. Depending on how you’re feeling you can get creative with it, or simply hold it for increasing amounts of time.
  • Yoga. Meditation is great anytime, no matter the illness and no matter the injury. It’s a great way to stay focused, to reduce stress, and to help the body heal through a positive mind and body. Yoga poses can also be extremely beneficial, as some poses are even designed to help certain areas of the body heal from both sickness and injury. Yoga is a wonderful way to keep the body moving, to relieve pain and stress, and to maintain strength and flexibility while recovering.

If you are fortunate enough to have a well-trained, knowledgeable personal trainer or yoga instructor, you are in good hands! Continue your regular routine with them, and they will be able to modify your sessions around the needs of your body. We often encourage clients to come in, even if just for a meditation practice, in order to keep their routine, their motivation, and to uplift their mood during illness or injury. When clients are unable to come in we offer virtual sessions via Skype.

Interested in a free consult to learn about our personal training or private yoga sessions? Contact us to try our online private training or health transformation consulting services, or if local to Philadelphia, a class or private session!

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This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.

Everyday Kids Yoga: Spring Theme

Everyday Kids Yoga: Spring Theme

Spring is just around the corner and with the inconsistency of this year’s winter weather here in Philly, some of the flowers are confused. Daffodils and crocuses have bloomed in our yard, and last year’s chives are already making a reappearance. I can’t help but start to feel a little spring in my step (pun intended) too! So for my kids yoga classes I am beginning to add in some spring-themed poses, activities and discussion. Spring is such an inspiring season for kids yoga, as there are ample opportunities to talk about nature! Gratitude toward the sun and rain, new life beginning, budding flowers, animals reappearing after hiding away all winter. I encourage you to get creative, have fun, and try a little spring yoga with your kids. Learn more about the benefits of yoga for kids here. Here are some of my favorite spring-themed yoga poses and activities that are easy for parents and teachers to try, and hopefully they will inspire you to get creative too!

Spring Theme Ideas

Standing Poses:

  1. Warrior 1 – From Mountain Pose, step the left foot back about 2 feet. Bend front knee. Opening arms up toward the sun, breathe in the fresh air and warmth of the sun’s rays! Switch sides.

    Quinn doing Tree Pose

  2. Tree Pose – From Mountain Pose, bring the left foot onto the lower part of the right leg, with knee bent, out to side. Balance on one foot and use your arms to “make branches”. Imagine that you have roots growing from your feet down into the earth. What kind of tree are you? Repeat other side.
  3. Sun Salutation – For older children you can talk about why we’re thankful for the sun, and why we need the sun. Begin in Mountain Pose, standing tall with hands by your sides. Inhale, Reach up to the sky to say hi to the sun. Reach down to the ground to pat the earth. Deep breath in, step back to snake or cobra pose as you breathe out. Hsssssss. Deep breath in, and exhale to downward dog. Bark like a dog and wag your tail. Few breaths here. I gale jump feet back to hands. Next inhale rise back up to say hi to the sun again. Exhale back to mountain. Here is a great video demonstrating a kids sun salutation by Quinn:


Seed to Tree Activity

Quinn doing Child’s Pose, or “Seed”

Begin with a short discussion about seeds ad what they need to grow.

We’re going to be little seeds now who grow into beautiful trees or flowers. Have child(ren) come to Child’s Pose (seeds). Alternately announce the warm sun shining down, then rain (pat their backs with your fingers), then, as they grow, the wind (they can sway in the wind). Each round they grow a little more until they are all the way up to standing, swaying in the breeze and enjoying the warm sun rays. Ask them what flower or tree they are, what color, what smell!

Book: The Very Hungry Caterpillar

My kids love this book. No matter how many times we read it, it never gets old. I love using it in my Kids Yoga classes too, especially in the spring. Depending on the age of children you’re working with, a little discussion about new life and how things grow is a great way to introduce this story. When reading, have the children act out the different poses (i.e. Child’s Pose for the seed, inch on bellies for caterpillar) and have the young ones help you count the food. Kids love being a hungry caterpillar, finding “food” all over the room as they wiggle about, and then turning into beautiful flapping butterflies!

Seated/Supine Poses

  1. Quinn and Xavier doing Flower Pose

    Butterfly – Sit up tall, bend knees and bring soles of the feet together. Hold ankles and flap “wings”. Wear “antennae” (using hands for antennae) and fly around smelling the flowers (your feet). What do they smell like? What color are they?

  2. Flower (partner or group) – Sit up tall and press feet into your partner’s feet, or sides of the feet into your neighbor’s. Holding hands, lift legs, keeping them spread wide. Take a few breaths.
  3. Snake – Lie on tummy. Slither and lift head and chest.  Can you move without using your arms and legs?

Dandelion Breath

My kids love finding dandelions, and of course making wishes on them. For this technique all you need is imagination! Have children hold their imaginary dandelions in their hand, make a wish on the inhale and blow the dandelion seeds on the exhale. You can have them practice blowing softly and blowing in short hard bursts. Watch the seeds fly in the wind!

I hope you enjoy doing some of these Kids Yoga Spring-themed ideas, and that it inspires you to create your own as well. Have fun with it, and let me know how you and your kids get creative! Contact us to learn more about our Kids programs and offerings.

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This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.

Yoga and Pumpkin Meatballs (Paleo, Gluten-free, Nut-free)

Yoga and Pumpkin Meatballs (Paleo, Gluten-free, Nut-free)

Meatballs are fun. Fun to make, fun to eat, fun to talk about…everybody loves meatballs. Actually that should be the name of a book, or cookbook, or maybe it already is. Kids love meatballs too, especially making them, so anytime I make meatballs I enlist their help. I use the word “help” very loosely here! They love making the dough into balls, hearts, snakes, monsters, and anything else, and then of course getting to eat them when they’re ready. And I use the word “they” very loosely here, because I probably enjoy making monsters more than they do.

Let’s talk about yoga and meatballs for a second. I talk a lot about how to incorporate yoga into everyday life and situations, and this is a great example! Sound crazy? Read on. I may be a little weird, but I find it therapeutic to squish things together and make a yummy concoction. Taking a few minutes to use your senses (touch, smell, sight, and later taste) and be present with the dough can be a very yogic process. Squishing, kneading, and forming balls, using the physical body in conjunction with the calm, quiet mind can soothe the spirit. It’s a great opportunity to connect with the breath and to enjoy the mindfulness that cooking and preparing food promotes. Plus, you’re making something that is healthy, delicious, and good for your body, which makes the process that much more rewarding and fun. Try it, you’ll get it.
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Anyway, these Pumpkin Meatballs are yummy. A warm comfort food on a cool day, an easy snack for on-the-go, or, paired with some roasted veggies or maybe spaghetti squash, a perfect meal for an evening at home. The pumpkin and cinnamon add a little fall flavor, while the honey gives it a subtle sweetness to complement the savory aspect of a traditional meatball. They are super easy to make, which is always a plus in my book. I also love that you can freeze these to enjoy later, or as I do, pull them out when you forgot to make lunch for your husband to take to work!

Pumpkin Meatballs (Paleo, Gluten-free, Nut-free)


  • 2 lb. grass-fed ground beef
  • 1 egg, beaten
  • 3 garlic cloves, minced
  • 1/4 c fresh parsley, minced
  • 2 T organic pumpkin puree
  • 2 T yellow onion, minced
  • 1 T dried oregano
  • 1T raw local honey
  • 1 tsp cinnamon
  • salt and pepper, to taste


Preheat oven to 350 degrees. Mix all ingredients together in a large bowl. Get your hands in there and really mix, enjoy the therapeutic benefits! Once everything is well combined, form into 1-2” balls. Place balls on parchment paper lined baking sheet and put into the oven for 20-25 minutes (on the longer end if your meatballs are larger).

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Let me know if you try Yoga and Pumpkin Meatballs, and how it goes for you!

Affiliate Notice
This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.

Everyday Kids Yoga: Winter Theme

Everyday Kids Yoga: Winter Theme

In my previous post I discussed how children are natural yogis and the many benefits of yoga for children. Here I’ve outlined some ideas for a winter themed class to enjoy with your child or classroom. One thing to note when teaching kids yoga: you have to roll with it. You may approach the class with a yoga lesson plan and soon find that you have to completely scrap that and do something different, depending on how the children respond and how they’re feeling any given moment. And that’s ok! There are no rules to yoga, except to enjoy it and to be present. So while these ideas will get you started, I definitely encourage you to be creative, have fun, and let the kids get creative and explore too! These winter theme ideas can be adjusted depending on the age of the children. I typically use this for toddlers, preschoolers, and even elementary aged children. For toddlers you’ll be doing lots of songs and activities, for preschoolers a few more poses and talking about nature or the seasons, and for elementary age you can have a little more discussion and add in more poses.

Winter Theme Ideas

Xavier Ice Skating!

Standing Poses. Following warm-ups I like to delve into a few standing poses, emphasizing deep breaths during each pose, making transitions fun, and asking the children if they have ideas as well. Here are a few poses that I like to use for winter classes:

1. Skier (Chair Pose): pretend like you’re skiing down a mountain! Swoop left, swoop right, go low, go high!
2. Ice skater (Warrior 3): skate on the right foot, then switch to the left, and switch back and forth a few times, holding each side for 2-5 breaths, depending on the age of children. What else does an ice skater do? Let the children get creative with their ice skating!
3. Making a snowman (Squat): Holding a squat, pretend that you’re making a snowman! Gather the snow, for a ball, pat the ball.

Snow-themed Book. I try to incorporate a children’s book into every kids yoga class that I teach. All children love books and you can easily find books that will be fun to act out through yoga poses, or through making up yoga poses! One book that I like for my winter classes is Snow Happy by Patricia Hubbell. There are lots of other books that will work too at your nearest library! 

Breathing Activity: Blowing Snowballs. A favorite activity for any age class is my Blowing Snowballs activity. You’ll need 1 straw and 1 cotton ball (snowball) for each child. The idea is to have the children use their breath to blow through the straw and move the cotton ball. You can talk about how to use their belly breath, how blowing softly may move the snowball differently than when blowing harder. Older children like to make it a race to see who can blow their snowball across the room the fastest!

Seated/Supine Poses. I like to move toward the quieting/calming time of class by beginning with seated and supine yoga poses. Somewinter-themed poses are:

Xavier Making Snow Angels!

1. You’re a Snowman. Sit in Stick Pose, seated tall with legs together and stretched straight out in front of you. Pretend to gather snow from around you by twisting to the right and gathering, and twisting to the left and gathering. Then pretend to pat the snow on your legs, arms, belly, head, like you’re patting the snow down. Make sure you get your feet too (Forward Fold)!
2. Sledding. From Stick Pose hold onto the side edges of your mat (or pretend like you’re holding on if you don’t have a mat) and pretend to sled. You may lean to the right, lean to the left, watch out for that tree!, have fun with it!
3. Roll in the Snow. From Happy Baby Pose hold the sides of your feet or legs and roll from side to side like you’re rolling in the snow.
Snow Angels. Lie on your back and pretend to make snow angels!

Guided Meditation. I love short guided meditations for children. My 5 year old asks me often to do one for her, and she likes the way it calms her body. Here is a script that I sometimes use for my winter classes:

Winter Guided Meditation for Kids. Lie on your back in the snow. Notice how the snow feels. Is it soft or hard? Wet or dry? Cold or warm? Allow yourself to relax on this blanket of snow and relax your body. Now feel the cool wind blowing and brushing against your skin. Is it windy or just a calm breeze? Can you hear the wind? Can you hear any other noises like the rustling of the trees or the crunch of snow beneath someone’s feet? Now feel the snowflakes gently falling on your skin. Do they feel cool? Wet? Soft? Maybe stick your tongue out and see if you can catch them on your tongue. What do they taste like?…Now slowly begin your journey back to this room, where it is warm and cozy and dry. Wiggle your fingers and toes. Stretch your arms over your head, and slowly roll up to seated.

These are just a few ideas to get you started with kids yoga this Winter. I hope you try some of them, and have fun with it! Let me know how it goes, and what ideas you have to add to this! And of course, contact us at Water and Rock Studio if you’d like to try a Kids Yoga class or private session!

Everyday Kids Yoga: Benefits of Yoga for Children

Teaching yoga to children is a fun, joyful, and very rewarding experience. Everyone can teach yoga to children on some level, and I strongly encourage parents, caregivers, and school teachers to incorporate yoga lessons into their everyday experiences with children. Children are natural yogis, and you will most likely find that they pick up on the concepts very quickly and easily, especially since so much of what yoga is about is simply innate and natural to children. It’s actually much more natural to children than it is to adults!

5 Ways Kids are Natural Yogis

1. Love of Animals and Nature. As anyone who has worked with kids has probably noticed, kids have a natural respect for and interest in nature and animals. They are inherently curious about their environment and the different creatures that they encounter. They have a natural ability to really feel what it may be like to be a lion, a dog, or a tree, and they tend to get fully engrossed in making these postures their own.
2. Fearlessness. Unlike adults, kids approach life with an enviable freedom and fearlessness. They are happy to experiment with new things, new challenges, and new adventures, and manage to have a lot of fun doing it!
3. Work Ethic. When it comes to a kid’s job (play), they have a very strong work ethic. Yoga is a great way to play and explore. Children love to imagine that they are warriors, bears, ice skaters…and pretend that they are walking through a jungle, sledding down a hill, or playing on a farm!
4. Born Yogis. Did you know that children are born yogis? Babies and small children naturally exhibit many asanas at different stages of development. At some point we’ve probably all seen a baby doing Happy Baby Pose, a toddler in Triangle or Downward Dog, or a young child in Childs Pose. Babies also naturally breathe in a yogic way. As they inhale their belly rises, expanding, and as they exhale the belly draws in. Many adults no longer breathe this way naturally, and have to be re-taught how to breathe.
5. They Are Present. Children are naturally present, and they want you to be too! They enjoy each moment, no matter how simple, and in this way they have a full appreciation and gratitude for life. Whether it’s noticing a stick that looks a little different, tasting a particular flavor or texture in food, or observing expressions of adults, children show us how to be in the here and now, and how to be okay with it.

As children are natural yogis, teaching yoga to them is easy, fun, and beneficial to both kids and adults! Many parents bring their children to my yoga classes because they love the poses or they want their children to learn calming strategies. However, yoga for children actually incorporates and teaches much much more! After even 1-2 classes parents often notice subtle changes in the way children handle situations or explore their environment. As a previous school psychologist I encouraged teachers and parents to utilize many tools from yoga when helping a child who was feeling anxious, overwhelmed, out of control, dysregulated, or angry. Here are 5 of the many benefits of yoga for children, in case anyone needs convincing:

1. Physical Benefits. Yoga can increase:
– body awareness
– flexibility
– strength
– coordination
– body control
– strength

2. Mental and Emotional Benefits. Yoga helps to build:
– self-confidence
– concentration
– positive self-image
– social skills
– social awareness

3. Educational. Yoga teaches about nature and animals, but also about life events, body parts, and other basic academic concepts (i.e. Numbers, letters, seasons).

4. Encouraging Positive Social Awareness and Interactions. Yoga teaches kindness and respect towards yourself and other living things through both movement and conversation.

5. Calming and Regulating. Yoga teaches breathing techniques and poses that encourage calm and relaxation. I have had many parents tell me that their child practicing some of the breathing exercises that they learned in yoga when they need to calm their body. Others say their child set up a “calm space” in their home to breathe, do yoga, or even read a book. Yoga helps children connect with their bodies which in turn helps them self-regulate.

The benefits of yoga for children are endless! I encourage anyone reading this to try it with your children today, and to get you started, here is a Kids Yoga Winter Theme to get you started. Let me know how it goes, and how you like to incorporate yoga in your child’s everyday life!  Contact us at Water and Rock Studio if interested in kids classes or private sessions!