Yoga in a Winter Wonderland

Winter is a magical time of year, and what better way to celebrate than with a fun-filled yoga and meditation class for kids? Snow and ice offer endless opportunities for fun and adventure. But winter can also be a time of stress and anxiety for kids, especially if they are struggling with the cold weather or the change of routine.

Yoga and meditation can be a great way for kids to manage stress, improve their flexibility and coordination, and develop a sense of inner peace. And what better theme for a winter yoga class than snow and ice?

Start with exploring a few wintery poses:

• Snowman Pose: Have kids stand with their feet shoulder-width apart and their arms at their sides. Then, have them slowly bend at the knees and lower their hands to the ground. Their hands should be placed on the ground in front of them, shoulder-width apart. Next, have them tuck their chin to their chest and round their back. Hold this pose for 5-10 breaths.
• Snowflake Pose: Start in Mountain Pose (Tadasana). Slowly raise your arms overhead and reach your fingertips towards the ceiling. Spread your fingers wide like a snowflake. Hold the pose for 5-10 breaths. The best part? Since no two snowflakes are the same, each yogi can create their own unique shape!
• Penguin Pose: Stand with your feet and knees together and your knees slightly bent. Bend your elbows to make your little penguin wings. Imagine that you are a penguin waddling through the snow. Hold the pose for 5-10 breaths. You could even try to be a penguin in other poses (what would a penguin in Warrior 2 look like? Or Star? Be creative and silly).
• Polar Bear Pose: Lie on your stomach with your arms extended in front of you. Lift your head and chest off the ground and look forward. You’re like a polar bear sliding down an icy hill! Hold the pose for 5-10 breaths.
• Ice Skater Pose: Stand in Warrior I pose with arms extended in front of them. Ask them to imagine that they are ice skaters gliding across the ice. Slowly slide into other skating shapes, especially ones that require balancing!

Ready for a game? Let’s go sledding! All the little yogis sit with wide legs in a line, hands on the shoulders of the person sitting in front of them. They are on a long sled, ready to hit the hills! The person in the front of the sled gets to decide the course – if you are going uphill, everyone leans backward. Turning left? Lean that way. Going downhill fast? Lean far forward to build up speed. After a couple minutes, switch leaders.

When it’s time to settle in for a long winter’s nap, guide children through a melting snowflake meditation:

Find a comfortable place to lie down. Close your eyes and take a few deep breaths.

Imagine that you are a snowflake, floating down from the sky. You are so beautiful and unique, just like every other snowflake.

When you land, you feel the warm sun on your face and the gentle breeze on your skin. You start to melt, and you feel yourself becoming one with the earth. Your fingers and toes soften and melt. Your shoulders and knees become soft and warm. You can feel your belly and heart warming and melting. Finally your snowflake face melts.

As you melt, you let go of all of your worries and fears. You feel peaceful and relaxed.

You imagine yourself melting into the earth, your water becoming part of the trees, the flowers, and the rivers. You are part of nature all around you, now and throughout the whole year.

You feel happy and content. You know that you are loved and supported.

Stay in this meditation for as long as you like. When you are ready to come back to the present moment, take a few deep breaths and open your eyes.

Kids yoga classes at The Mindfulnest always include movement, breathing, and meditation practices created to promote imagination, confidence, and connection. Check out our schedule and find a class that fits your family’s needs!