Yoga to 10 More Minutes of Physical Activity
Founder and CEO of AZIAM Yoga, Alanna Zabel, has used her passion for yoga as a way to get kids excited about moving. And this month, as part of our campaign challenging the nation to move more, she is helping us do just that with 10 poses to #Commit2Ten.
Along with supporting our campaign, AZIAM is doing even more to support childhood health with a new children’s book as well as the World's First Yoga Doll intended to inspire kids to move. The book, Asana’s First Yoga Class, follows a young girl teaching yoga while providing simple instructions for readers to join in. Asana's Yoga Girl doll is designed to move with a full range of motion to make learning and practicing yoga fun and interactive.
Try the 10 poses below to get moving today.
1. Helicopter Pose
One of Asana’s favorite poses! Start on your hands and knees. Extend your right arm forward at the same time extend your left leg back. Feel the strength building in your back as you stretch and lift. Hold for 8 breaths and switch sides. I AM Active!
“Ya, I’m a girl,” says Asana, “A very strong girl.” Hold the top of a push-up for 8 breaths. Keep your shoulders over your wrists and your hips lifting for good form. I AM Strong!
Lay on your stomach, then press your upper body up into backbend. Great stretch for your spine while building strength in your back. On days when she feels more flexible, Asana also bends her knees reaching her toes toward the back of her head for a greater stretch. Hold for 8 breaths. I AM Flexible!
4. Downward Facing Dog
Every Yoga Girl loves Down Dog! Try to get your heels down towards the floor by pushing your hips and legs back. Spread your fingers as you push into your hands. Hold for 8 breaths.
Start on your knees with your hands on your lower back. If it feels OK try reaching both hands for your heels. If that doesn’t feel right today, keep your hands on your lower back while stretching back into a backbend. Push your hips forward to get more stretch. Great form! Hold for 5-8 breaths.
One of the greatest yoga poses to stretch our your hips, legs, and lower back. Try to hold for 1-2 minutes, although Asana will want to stay in the pose for longer.
Asana’s second favorite pose! You get so many benefits here: hip and leg stretch, backbend, as well as your chest and shoulders opening. Hold for 5-8 breaths.
8. Yogi Bicycles
Lay on your back and alternate lifting your right elbow to your left knee, and then switch. The extending leg will stay above the ground for greater ab work. Keep going for 1 minute! Asana exhales on each twist, follow along with her. I AM Fit!
Who doesn’t love wheel pose?! Lay on your back with your feet flat on the floor under your knees. Then flip your hands onto the floor with your thumbs next to your ears. Then push your hips upward, opening into the ultimate stretch for the front of your legs, hips, abdomen, and chest. Hold for 5-8 breaths. Keep practicing – as Asana knows, this gets easier with practice. I AM Committed!
Asana’s favorite pose! Allow your body to rest, as it is just as important to rest as it is to work-out. Imagine you are floating on a raft in a pool, nowhere to go, nothing to do. Just be. I AM perfect, AZIAM.
Only 1 in 3 children is physically active each day. To spread the word about the lack of physical activity in schools—and across the country—the Alliance for a Healthier Generation is launching #Commit2Ten, a campaign challenging the nation to add 10 more minutes of physical activity a day.
Through #Commit2Ten, we invite individuals, families, schools, afterschool programs, companies, and communities to prove that a little more physical activity makes a big difference.