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Yoga Mindfulness Book
Exercise 11 from Yoga Mindfulness Book

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Tools: No prompts needed

Ages: 2+

Suitcase Game or Paschimottanasana

This forward bend pose is great for anxious or restless kids, as it helps to calm their nervous systems and improve their mood. It also stretches the spine, shoulders, and hamstrings while stimulating the liver, kidneys, ovaries, and uterus and improving digestion.

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  1. Start in a seated pose with your legs extended straight and feet flexed (if possible).

  2. Pretend that your legs are the two sides of a suitcase zipper and “open” them by reaching your arms up as you inhale and then bending forward at the hips as you exhale.

  3. Reach out and bring your hands as close to your toes as possible while you lean forward to open the suitcase.

  4. Once the suitcase is “full,” slowly move back into your original pose.

Suitcase Game or Paschimottanasana
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. Airline Pose or Vasisthasana

  12. Air Conditioner Breathing or Sheetali Pranayama

  13. Penguin Pose

  14. Seal Pose or Urdhva Mukha Svanasana

  15. Whale Pose or Dhanurasana

  16. Albatross Pose or Virabhadrasana III

  17. Deep Belly Breathing or Yogic Breathing

  18. Mountain Pose or Urhva Mukha Svanasana

  19. Jaguar Pose or Dandayamna Bharmanasana

  20. Manatees Pose or Balasana

  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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