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Yoga Mindfulness Book
Exercise 21 from Yoga Mindfulness Book

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Tools: No prompts needed

Ages: 2+

Manatees Pose or Balasana

Balasana is the perfect pose to follow jaguar. It’s an excellent exercise to help children reboot during or after a busy day or exercise session.

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This pose allows us to rest and rejuvenate. You can feel how it stretches the muscles in the lower back, hips, and legs. All of that helps to release tension in the lower back. It’s a great pose to calm your mind and relieve stress.

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  1. Get on your knees and sit back so you’re resting on your heels with your arms stretched out in front of you and your palms flat on the ground.

  2. Gently bring your forehead to rest on the ground in front of your knees and lay your chest on your thighs.

  3. Slowly bring your arms to rest back alongside your body. Take a few long, deep breaths. Feel your body rising and falling with your breath.

  4. While you are resting, you can talk about how the manatee is a slow, gentle and kind creature.

Manatees Pose or Balasana
Other Poses

  1. Sukhasana

  2. Malasana or Froggy Pose

  3. Conscious Breathing

  4. Alligator or Side Leg Raises

  5. Butterfly Pose or Baddaha Konasana

  6. Bear Pose or Uttanasana

  7. Armadillo or Apanasana

  8. Shavasana

  9. Mantra

  10. Froggy Pose or Ardha Padmasana

  11. Suitcase Game or Paschimottanasana

  12. Airline Pose or Vasisthasana

  13. Air Conditioner Breathing or Sheetali Pranayama

  14. Penguin Pose

  15. Seal Pose or Urdhva Mukha Svanasana

  16. Whale Pose or Dhanurasana

  17. Albatross Pose or Virabhadrasana III

  18. Deep Belly Breathing or Yogic Breathing

  19. Mountain Pose or Urhva Mukha Svanasana

  20. Jaguar Pose or Dandayamna Bharmanasana

  21. Anaconda Pose or Bhujangasana

  22. Sloth Game or Freeze Game

  23. Flower Pose or Vikasitakamalasana

  24. OM Yoga Play

  25. Sukhasana or Ardha Padmasana

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