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Home › Articles › Family Fitness › Family Yoga

Family Yoga

Time to Share and Relax

By Tracy Simmons

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  1. Lie flat on your stomach and place your palms on the floor directly below your shoulders.
  2. Inhale as you press through the hands to slowly lift your chest off the floor. Only come up as high as you are able. There should not be any discomfort in the lower back.
  3. Tilt your chin up to the sky and relax your shoulders.
  4. Breathe very slowly and hold the pose for one to 10 breaths.
  5. You can modify this pose by coming up on your forearms instead of your hands (sphinx pose).
  6. To make the pose more challenging, try to lift your body off the floor.
  7. Repeat two to five times.
Butterfly Stretch

This is a great stretch for the inner thigh and glut area. It also opens up the hip joint and groin, which can be very tight in many adults and children.

  1. Sit up straight with your legs extended in front of you.
  2. Inhale as your bring the balls of your feet together as close to your groin as possible and allow your knees to fall out to the side.
  3. Move your legs eight to 12 times like the wings of a butterfly.
  4. Actively press the thighs into the floor and hold for ten to 30 seconds.
  5. Repeat three to five times.

Deep Breathing

Deep breathing is a simple but very effective method of relaxation. Taking long, controlled breaths can help calm the mind and relax the body. It is a wonderful way to soothe the hyperactive mind of some children and provide a mental focus. Try this technique with your family:

  • Find a quiet place and go into a comfortable position (seated, on your side or on your back).
  • Close your eyes and draw a deep breath in through your nose. Imagine the breath moving down into your abdomen expanding it like a balloon.
  • Exhale through your nose and imagine the breath moving up your body as you deflate the balloon.
  • Continue to breathe like this for one to 10 minutes.
  • You can play gentle music, such as nature sounds or classical, in the background if you find that it aids in your practice.


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