Creating space in your day for a regular yoga practice can make all of the difference in physical and mental well-being. Being a mother may make carving this time out for yourself more complicated and feel like more trouble than it's worth. When getting some time to yourself to get on your mat doesn't feel like an option, implementing your children into your practice can be a great way to benefit both you and your child. 

Yoga, meditation, and breathwork are wonderful tools to help children learn about managing stress and how to have fun while moving their bodies. Follow this kid-friendly yoga practice so you and your little ones can find your zen.

Meditation and Breath Practice

Begin in a comfortable seat upon Bennd's yoga blocks to elevate your spine and relax into the posture. Bennd's Sappan Wood and Indigo yoga blocks are infused with herbs to benefit your mind and body as you practice. They're the perfect size for children to sit on during meditation and support themselves in different postures as they practice.

Close your eyes and take a few deep breaths in through your nose for four counts, and exhale out of your mouth for four counts. Sit in silence for a few minutes (or as long as your kids can sit still), focusing on the sensation of the breath. Gently open your eyes when you're finished, returning to the space around you. 

Cat-Cow

Begin in a tabletop position, hands underneath your shoulders and knees underneath your hips. Drop your belly and direct your gaze to the sky on an inhale. On an exhale, press the mat away and arch your spine as you gaze toward your navel. Continue this pattern for ten rounds, encouraging your children to focus on deep breaths as they move. 

Down Dog

From a tabletop position, press your mat away, directing your hips toward the ceiling as you transition into downward facing dog. Keep your spine long, and your head relaxed. Hold for five breaths.

Tree Pose

Come to stand at the top of your mat with your feet hip-width apart. Plant your right foot firmly into the mat, engaging your right leg as you place your left foot on your right thigh for tree pose. Encourage your children to start by placing their foot on their calves or with their heel on the ground as a kickstand. Bring your hands together in your heart's center and find a steady gaze. 

Hold and breathe here, trying to close your eyes for a few moments at a time as you focus on your breath, encouraging your children to do the same. 

Legs Up The Wall

Bring your hips up against a wall and extend your legs toward the ceiling. You can have your sacrum on the ground or supported by a block, which is an excellent option for kids. Allow a slight bend into your knees and let your upper body heavy into the earth beneath you. Hold and breathe here for up to a few minutes before slowly coming out and transitioning into a brief savasana before transitioning back into mom duty, hopefully feeling calm, clear, and ready to take on the day.

We can't pour from an empty cup. Making space in our day to prioritize our well-being can make all of the difference in how we show up for others. Incorporating our children into our yoga practice is a great way to bond with our children while giving our minds and bodies the love and care that they deserve.