• Yoga with your Child - An Introduction


    You have a regular yoga practice and want to share your knowledge with your child?

    It is a beautiful experience and there are only a few things to be considered before you start practising.


    Minimal preparation

    #1 Creating A Yoga Space

    The best yoga space in your home is the place where your child and you feels the most comfortable but at the same time doesn’t get distracted. Often the living room works great as you already have blankets and pillows there.

    Keep in mind:

    Fresh air: Open up the windows to get fresh air in before you start. In winter when the heating is on, make sure to do this at least 15min before so the room is nice and warm when you start the session.

    Clear and quiet space: The younger the kids are, the less stuff should be in eyesight. It makes it easier for your child to focus.

    Natural light: Choose a room with windows. If you practice at night, than you can turn small lights on to make it more cosy.

    Phones off or away: I use my phone as I control the music with it but generally I advice to leave it in another room or turn it on silent to guarantee quality time with your child without interruption.

    Others: I love to lighten up an incense stick and have my singing bowl next to me. Also make sure you and your child have a water bottle in the room where you practise yoga.


    #2  Materials & Props

    You don’t need much - simply a yoga mat and maybe a few items which you have anyways in your home. To make it more fun you can also get  creative and make your own props.

    - Yoga mat: of course you can also do yoga on a carpet or outside in the grass but a yoga mat gives your child much more support and it also creates their own little space(cloud, magic carpet…).

    - Blankets, pillows, scarves: those props are great for the relaxation in the end or to sit on during meditation.

    - Yoga blocks/bricks and yoga straps: Blocks can be not only used for balancing poses as a support, but also in many creative ways such as “rocks in the ocean”.  Yoga straps work great as a “track train” or “balancing  bar” where kids work on coordination.

    - Creative props:  You can make your own eye pillows or pose cards.

    - Other props:  Soft toys, musical instruments, hula hoops, animal figures, ball of wool, yoga cards, feathers, singing bowl, yoga stories, balls, shells, stones, etc.

    #3  When To Share Yoga With Your Child

    Each child is different and therefor has different needs. Most children love and need structure while others are happy when you surprise them.

    There are really no rules. You can practice yoga anytime: while in the car(listen to yogasongs), before bedtime to calm down, to shift a negative mindset, as a homework break or before homework, when your child if feeling anxious or stressed or just to have fun.

    #4   8 Tips For Success

    It is crucial to have your own practice, it can be in any form, whether it be a consistent yoga class, meditation, or other contemplative practice. You basically share your knowledge with your child in a fun and age appropriate way.

    1) Be flexible

    Respond to your child’s current needs.  So don’t be disappointed when you prepared something but your child is not up for it. Try again next time and they might love it. So be flexilbe and change what you have planned to your child’s energy level and needs.  Have an authentic respect for them and listen to what they say.

    2) Ground yourself

    Take some minutes before you start, focus on the breath, connect with yourself, and cultivate calm and kindness.

    3) Have realistic expectations

    Kids aren’t as quiet and focused as adults. So don’t expect your sessions to be like your classes at the studio. Instead, expect a lot of talking and questions and enjoy a more playful and active session than you are used to. Also have age appropriate expectations. A three year old might not be able to hold for example the tree pose as long as a 9 year old.

    4) Involve your child

    Offer your child some jobs before, during and after the session. For example: pick the music, decorate the room, turn the light of before relaxation, blow the candles out or clean the yoga mat at the end. Ask about his experience and if he would like to suggest anything for the next time you do yoga together.

    5) Integrate Yoga daily

    It is not all about poses. Talk about the yoga principles. You can do that on the way to school in the car or read a yoga book at night before bedtime. Talk about healthy food and cook together.

    6) Be safe

    Alignment isn’t your priority when teaching poses. The most important is safety and fun. Once their practice continues into adulthood, they will then begin to learn about alignment. So keep it simple and joyful!

    7) Be consistent

    Repeat the same poses for a while so your child develops a habit of it. Have some key elements in each of your session and even consider some “yoga rules”, for example to sit on the mat when you hear the singing bell.

    8) Have fun, love and listen

    Be a child. Bark in downward facing dog and hiss like a snake! Be creative, patient, loving and nonjudgmental. Listen to and learn from your child.

    The reality is different and that is ok.

    Forgive yourself when a planned session doesn't happen. It is a challenge to commit to a home practice in general and with children it is even harder. So be gentle with and kind to yourself. All you have is now. Tomorrow is another now. You got this!

    With MY♡GA love,


    8 Benefits of Yoga for Kids


  • 8 Benefits Of Yoga For Kids

     Our world is changing constantly, and kids are facing different challenges than they have in the past. Commitments outside of school, friends, family, and especially the external world with phones, TV, internet and games consoles keep them busy.

    For many children, daily life has become too much for their young, developing minds to absorb and process.

    Lack of connection to your body and mind, overeating, stress, anger issues, learning difficulties, anxiety, low self-esteem, a general lack of compassion, empathy, and respect for the self and others are the results of an information-saturated and hectic culture.

    Through the use of tools, games and stories, yoga provides children with the ability to connect authentically with themselves and others with love, compassion, understanding and clarity.

    Here are some of the many benefits of yoga for children.

    Yoga helps kids to:

    1) Promote Self-Acceptance and Self-awareness

    Getting to know your body and mind through yoga, children learn to accept their boundaries but also learn to love and honour their body. Especially in teen years, yoga can help them through self-doubts. Yoga teaches kids to simply love themselves. They learn how important happy thoughts are and what impact it has in your daily life and how it can affect your and the attitude of others.

    2) Increase Strength and Flexibility

    Children are naturally flexible but somewhere around the age of six or seven their flexibility begins to diminish. Yoga helps to maintain flexibility. Holding a variety of poses and breathing creates strength in their bodies and minds.

    3) Improve Balance

    In balancing poses children learn to focus and to be still in order to hold the pose. They get encouraged to try again and not to give up. It gives them confidence as falling over is part of the practice and the more they try the stronger their body and mind gets.

    4) Boost Confidence

    Yoga is non-competitive, there is no winner or looser. Everybody is equal but our bodies are different. There is no pressure to perform. They learn different variations of each pose, so every child can do the pose within his ability. After a few lessons they can already see an improvement and that motivates and gives them confidence to try more challenging poses.

    5) Respect others

    Everyone is unique and special in their own way. We all come from different backgrounds, have different beliefs and habits. In yoga we teach children acceptance and tolerance of others. Namaste - the light in me sees the light in you. All living beings are to be respected as they are and this leads to a peaceful community. Kids enjoy working with a partner or in a group and achieving success together. That builds positive peer and social interactions.

    6) Understand Health and Stress Management

    Healthy eating, thinking positive and learning how to shift from a negative mindset to a positive are only a few things children learn in yoga. With breathing exercises kids learn to focus the mind and calm themselves down. And those tantrums in front of strangers can be the past.

    7) Use Imagination and Creativity

    A fun way to get kids to mediate is to try a mandala coloring meditation.
    Kids yoga classes are fun and can get loud once they get the giggles. Of course it depends on the age of the children, but it is not about sitting still and chanting Om. Instead they enjoy games, songs and stories while learning poses and breathing techniques as a tool to calm down. Yoga helps kids to use their imaginations, to create a new yoga pose or to give yoga poses new names. There are no limits.

     8) Relax

    At the end of each lesson, it is all about relaxing and letting go. Children are invited to tune out the noise from the rest of the world and find the peace inside of them. In a comfortable lying position they are encouraged to just rest for a few minutes - Savasana('corpse pose') - Yoga allows to do nothing.


    In yoga, children learn techniques for self-health, relaxation, and inner fulfilment, they can navigate life's challenges with more ease. Yoga at an early age encourages self-esteem and body awareness in a noncompetitive enviroment.

    There are different ways of introducing yoga to your child, through a yoga class in a yoga studio or you can teach your child yoga at home. To begin a yoga and mindfulness practice with your child, you do not need to be an expert.

    Please click here to find out how to start a regular yoga practice with your child.

    Let "yoga time" with your child be an opportunity for bonding and connecting. Stay tuned!

    With MY♡GA love,


  • 6 Creative Ways To Use A Yoga Block

    Yoga blocks are only for beginners! Is it true?

    As a Yoga teacher I hear very often: “I bet you are so flexible, you don’t use Yoga blocks”.

    The truth is, that I use Yoga blocks, not only as a prop for games in my children Yoga classes, but mostly in my regular yoga practice. It wasn’t love of the first sight. Having a common misconception of a Yoga block, it made me think of being recognised as a beginner in the Yoga studio.

    Times and opinions are changing, sometimes the ego too and once I let go of my self-pride and fear of what others might think of me, I became a big fan of this prop.

    The Why

    • To come safely into and out of a posture(Asana).
    • To improve your alignment.
    • To gain flexibility.
    • To let go in Yin Poses.
    • To relax during Restorative Poses.
    • To improve your balance.
    • To build up strength.
    • To get ready for the winter season.  Read our blog: 7 Poses for Snowboarders/Skiers - soon to come.


    The How

    #1 Standing Forward Bend(Uttanasana)

    1. Stand in Tadasana(Mountain Pose). Inhale, pull your belly in.


    2. Hands on hips, exhale and bend forward from your hip joints, not from your waist.


    3. Place your hands on your block to create length. Make sure your hips are over heels and your weight is evenly distributed on both feet. With each inhalation, lift and lengthen your front torso slightly; with each exhalation, let go and release any tension.

    The block helps you to work safely towards a flat spine.


    #2 Reclining Twist Pose(Supta Jathara Parivartanasana)

    1. Lying on your back. Bring your right leg up, bend it and hold it for a few breaths, leaving your left leg long below you.


    2. Exhale, let your right leg fall towards the left and place the knee on the block. Turn your head to the right, straighten your arms, palms facing down.


    #3 Crow Pose (Kakasana) 

    1. Feet shoulder distance apart, come into squad, press the heels into the ground. Upper body between the knees and lean slightly forward. Upper arms between your knees and hands in praying position.


    2. Palms on the block and spread your fingers.


    3. Inhale, look in front. Lift your heels and bottom, bend your elbows and let your shin rest on the back of your upper arms.


    4. Exhale, walk forward until your elbows are over your wrist. Engage your core, lift one leg after the other or both together from the ground. Find your balance and bring your heels closer to the bottom.


    #4 Chaturanga (Four-limbed staff pose)

    1. Chaturanga Dandasana is an actual pose, not merely a transition on the way down to the floor. Come onto all fours and place 2 blocks shoulder distance apart. You might have to experiment with using the length or width of the block to determine what works best with your proportions.

    Bend your elbows 90 degrees and lower your shoulders heads to the block without resting completely onto the blocks. Keep your legs straight.

    Option 1: using the length of the block







    Option 2: using the width of the block


    Option 3: put your knees down to build the strength necessary to perform Chaturanga Dandasana.


    Build up strength by pressing back up an inch or two away from the blocks or completely back up to Plank Pose. Repeat.


    #5 Supported Bridge Pose (Setu Bandha Sarvangasana)

    Using a block to support bridge pose allows a deeper release in the hip flexors.

    1.Lie on your back with your knees bent, feet planted flat on the floor, hip-distance apart.


    2. Carefully lift your hips off the ground and slide a yoga block directly under your sacrum.


    3. Arm remain by your sides, stretched overhead, or straight out in a T-shape.


    Depending on your needs, the block can be on its low, medium or high setting.

    To come out of the pose, press down into your feet and lift your hips. Remove the block and gently lower back to the floor.


    #6 Chair Pose (Uktatasana)

    1. Stand with your feet hip-width apart and place a block on its narrow side between your thighs.


    2. Exhale and bend your knees, raise your arms, palms facing inwards, reach your hips down and back as if you were going to sit on the edge of a chair, bringing your weight to the heels of the feet. Make sure your hips are not lower than your knees. Firm your shoulder blades against the back. Keep your lower back long.


    3. Squeeze the block and shift weight into the balls of your feet and hold for 6 breaths. Shift weight into the heels of the feet as you draw the lower belly up. Hold for 6 breaths.


    The Choice

    MY♡GA gives you 2 options of Yoga blocks. The Foam and Cork Yoga block.

    I enjoy practising with both blocks depending on the Yoga style.

    Preferably the Cork Yoga block in challenging and balancing poses as cork is firm and gives me a solid support. If you sweat a lot, the cork absorbs sweat better than foam, so nothing to worry about accidental slips. For those concerned about the environment, cork is a renewable, biodegradable material, making it a wise, eco-conscious purchase.

    If you want a block which matches your mat or outfit, you might go for the cork, as it comes in one colour. Its neutral and goes with everything.

    More comfortable with the Foam Yoga block in my Yin or Restorative Yoga practice due to its soft surface. Ideal for carrying to the studio and home or travelling as it is very lightweight. For those who spend too much on shoes this month, the foam block is more affordable.

    The Conclusion

    No matter which Yoga style you practice, or if you are a beginner or seasoned Yogi, everybody will benefit from a Yoga block if used in the right way. Using a yoga block is not a sign of weakness nor does it mean you are not flexible enough. Instead it gives you the possibility to find stability in your posture, it improves alignment and it creates safety in your practice.

    Any prop, a Yoga block or a Yoga Wheel, is a great way to move beyond your habitual patterns and once you allow yourself time to experiment, you will experience another level of practice. Give it a try and enjoy!

    With MY♡GA Love,


  • Do Not Fall In Love With Mats Like Me!

    I will come with you to Yoga studios, parks, and retreats

    supporting you in every impossible pose,

    you can never go to another mat

    without feeling me under your feet.

    I will challange you in the most beautiful way possible.

    And when you cheat on me with another mat,

    you will finally understand why

    you can’t practice without me.

    Your My♡ga Mat

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