Base(Mom): Starting in table, walk your hands slightly forward. Tuck your toes under and with an exhale, lift your knees off the mat. Elevate your hips, pressing them back as you straighten your knees and press your heart towards your thighs.
Top(kiddo): Stand directly in front of your base, facing away from them. As you inhale, lift your arms up overhead, lengthening your spine. Exhale and fold forward, bending your knees and pressing the palms of your hands into the mat. Carefully lift your right foot and bring it to your base's back or shoulders. Slowly and mindfully repeat with the left foot. Press heart towards legs, just like in a traditional downward dog. *Smaller yogis may need the help of a spotter with this one! |
Standing side by side, each yogi will shift weight to the foot closest to their partner. Lifting the heel of the foot further away, face that knee out to the side. Bringing foot to the inside of the standing leg, start to slide the foot up to the inside of the calf or thigh. Once balanced, each yogi will lift the arm closer to their partner up overhead and bring palms to touch. Opposite hands will come to the center in a partner Anjali (prayer) mudra. Pause for a few breaths, then face the opposite direction to repeat on the other side!
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Base(Mom): Gripping your partner's wrists with each others' index and middle fingers pressing gently where the heel of the hand meets the wrist, activate your core and slide into your imaginary "chair," keeping shoulders stacked over hips and inner thighs engaged.
Top(Kiddo): Once your base is in their Chair Pose, lightly step your right foot onto their left leg, be careful not to step directly on the knee. Find your balance, shift weight into the right leg and carefully lift your left foot to their right leg. Sink into your chair pose, and activate core and inner thighs. |
Sitting on the mat, facing each other, grip each other's wrists just like you did in your acro chair. Bring soles of the feet to the mat, with your knees to the inside of your biceps. Lifting one leg at a time, bring the bottoms of your feet to your partners. Press firmly into each other as you lift your legs. Engage your cores to keep your spine straight. Hang out here as long as you can! For an added challenge, try opening your legs into a Wide Legged Boat without separating hands or feet!
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Still facing your partner, bring the sole of your foot to the inside of your extended right leg. See if you can connect your right foot to your partner's left knee. Inhale deeply as you reach your hands up overhead, then exhale fully as you fold from the hips. Keep your spine as straight as possible as you try to reach your hands either to your extended foot or your partner's bent knee. Hold for a few breaths, then switch sides.
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Savasana
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Traditionally practiced on your back with total stillness, Savasana can be a difficult pose to master when you're practicing with little yogis. So if it's just not in the cards for your partner session, feel free to sub in a mini snuggle session! Meditation comes in many forms, one of them is showing gratitude for all of life's moments, whether or not they go the way we think they should.
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