The fitness world is head over heels for acroyoga – literally! This practice combines acrobatics and yoga for a powerful workout. It’s also partner-based, giving you the perfect reason to do it with your child.
Having a pint-sized partner has its perks. Since you’ll be the base, your child will be the flier. It’s less intimidating when you’ve got a tiny person to lift.
Acroyoga Poses To Try With Your Child
Yoga is amazing for kids, too. Studies have shown that a regular practice improves school performance, emotional balance, and confidence.1 It also toughens up their body while they’re still growing.
Moreover, acroyoga is fun. Each session doubles as a wonderful parent-child bonding moment. To get started, check out these five acroyoga poses to try with your kids:
1. Single Plank
Does your child need practice planking with a partner? Try this move. She’ll be able to build balance while you gain arm strength.
Instructions:
- Lay on your back on the floor.
- Have your child lay on top, facing down with her feet on your shoulders.
- Have her place her hands on your knees.
- Hold her shins or ankles.
- Have her push into a plank as you lift her up.
2. Double Plank
Thanks to your child’s weight, you’ll get some weight training. Both of you will also tone and engage your core, arms, and legs.
Instructions:
- Lay down on your stomach.
- Have your child lay on top of you face down with her feet on your shoulders.
- Have her place her hands on your ankles.
- Push yourself up into a plank.
- Keep your back as flat as possible.
- Have your child push into plank.
- You should both keep your arms strong and as straight as possible.
- To release, lower yourself and have her drop down.
3. Airplane
This classic acroyoga pose is popular with kids. You might have even done it before! It’s a great way to give your legs a workout.
Instructions:
- Lay down on your back.
- Lift up your legs, but keep them bent. Flex your feet.
- Have your child stand in front of your feet.
- Place your feet against her hips.
- Have her reach forward and clasp your hands.
- Slowly straighten your legs.
- Both of you should straighten your arms and engage your core.
- To release, gradually move your legs toward the ground until her feet can touch it.
4. Front Bird
Take it up a notch with front bird. Try this pose once you’ve mastered the airplane pose as it calls for even more balance and focus.
Instructions:
- Move into the airplane pose.
- Slowly release your grasp.
- Have your child spread their arms wide open.
- You can also hold your child’s arms or chest until she’s ready to be let go.
5. Folded Leaf
From the airplane pose, you can go into the folded leaf. It’s a great way to improve balance while stretching deeply.
Instructions:
- Start with the airplane pose. Clasp your hands together.
- Have your child slowly bend forward at her torso.
- As she moves down, both of you should bend your elbows.
- Keep your legs straight the entire time.
- Have her continue bending until her face is against your thighs.
- To exit the pose, go back into the airplane.
Safety Notes
Be patient. Never, ever rush into a position. Give your child lots of guidance, especially if you’re both new to acroyoga. Another adult can also help out.
As with any home workout, keep the surrounding area free of clutter. Pillows, mats, and blankets can be used as a “buffer” around the mat.
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