Some may seem them as an unnecessary or distracting but we think they can be fun, engaging, and a beneficial way to support physical development, balance, and coordination. Read on to see five reasons and instructions on how we incorporate them in a yoga class for kids:
1. Balance and Stability Exercises
Balance sitting: Have kids sit on the yoga ball and practice balancing. Encourage them to engage their core muscles and hold the position for as long as possible. You can make it more challenging by having them close their eyes or move their arms around.
Knee bouncing: Kids can sit on the ball with their knees bent and bounce gently up and down. This improves balance and strengthens leg muscles.
2. Core Strengthening
Plank on the ball: For older kids (around 5+ years), they can try balancing on their hands with their legs resting on the ball. This strengthens their arms, shoulders, and core.
Ball squats: Have kids stand with their back against the ball, which is positioned against a wall. Guide them through squats, so the ball supports them as they lower and raise their bodies. This strengthens leg muscles and improves posture.
2. Rolling and Crawling Activities
Ball rolling: Place the child on their tummy on the yoga ball while you gently roll them back and forth. This helps strengthen their core muscles and improve coordination. Always ensure safety by holding onto them during the exercise.
Crawl under the ball: Set the ball on the floor and have the child crawl under it, helping them work on their gross motor skills and coordination.
3. Posture Improvement
Seated posture practice: Encourage children to sit on the ball while doing homework, watching TV, or playing games. Sitting on a yoga ball helps them maintain a more natural and active sitting posture, preventing slouching and promoting better spinal alignment.
4. Stretching
Back stretches: Have the child lie on their back on the ball, with the ball under their shoulders or upper back, and gently roll back and forth. This helps stretch the spine and relieve tension.
Child’s pose on the ball: Get the child to kneel on the floor with their hands on the ball, then roll the ball forward to stretch their back, shoulders, and arms.
4. Movement and Coordination Games
Ball pass: Have the kids sit on the ball and pass it to each other. This can be done as a group or with a partner, helping improve hand-eye coordination.
Ball toss: Throw a soft ball at the child while they balance on the yoga ball. They can try to catch it while maintaining their balance.
5. Therapeutic and Calming Activities
Gentle rocking: Sit the child on the yoga ball and gently rock them back and forth. This can be a calming activity, especially for younger children, and may help with relaxation.
Breathing exercises: Have kids sit on the yoga ball and practice deep breathing. The ball can help improve posture and provide a stable base for the child to focus on breathing deeply.
Safety Tip:
Always supervise children when they are using the yoga ball to prevent accidents.
Comments