Backbends for Kids
May 13, 2015
Sturdy Roots are Needed for a Flower to Blossom
As flowers begin to burst out after a long, cold winter we start to feel that same blossoming energy in the heart. This vibrant, blossoming feeling can be cultivated by practicing the back bending postures in Yoga.
It’s important to note that the flowers starting to bloom outside only do so when the roots are deep and stable. The colorful sweet-smelling petals are what really make us think of flowers, but they simply wouldn’t exist without the roots. Similarly, Wheel (Urdva Dhanurasana) seems more exciting than Mountain (Tadasana), but just like a flower, it’s essential to stabilize first.
On a bright afternoon in a recent children’s Yoga class, a girl in colorful leggings with a sparkly butterfly on her T-shirt was waiting for class to start. She was on a Yoga mat with no other distractions, and in a moment was on her back and then up into Wheel. Her knees were splayed out and her feet were widely turned out as well. I asked her to come down out of the pose and assured her I would show her how to get into that pose in a way that is safe and effective.
Children often pop up into a big backbend, such as Wheel, (often known as Bridge by many children) spontaneously at the beginning of class. Even though they can do it, it’s better for long-term stability to practice other poses. I simply tell the children to come out of the pose and learn three other poses that will help them feel more strong and stable in this high energy, feel good posture. You may have heard of the importance of “strength before stretch” in your own Yoga class. This maxim is also important for children to learn and practice.
Poses such as Plank, Invisible Chair (Utkatasana) and Locust/Super Hero (Salabhasana) engage the muscles in the low back and thighs, creating stability and a sense of “rootedness”. These muscles support the spine to lift and lengthen, as the heart blossoms open like a red rose in poses like Rocking Horse/Bow (Dhanurasana), Camel, (Ustrasana) and the Wheel (Urdva Dhanurasana).
It’s important to strengthen both before and after the back bend. All the while, be sure the kids are breathing freely. Creating space is important too. Lunges stretch the thigh and psoas muscles, while a standing forward fold with hands clasped and arms overhead open the shoulders and chest. With these key factors in mind, children can practice these fun and dynamic poses safely and with ease. Back bends develop courage, confidence and that wonderful feeling of a fresh flower blossoming in the heart.
In celebration of spring, add a few more back bends to Yoga practice with the children in your life – and remember the roots!
