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12 Illustrations To Teach Kids Yoga Poses

12 Illustrations To Teach Kids Yoga Poses
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Plenty of parents want to spend the most possible time with their children. Even simply everyday chores can be a great bonding time. If you are a parent wanting to raise kids as healthy as possible, you might want to start teaching your kids how to make working out fun. One great way to keep your kids fit is by doing yoga together. Yoga doesn’t only keep them fit and prepared for later in life, but it also teaches them to stay focused, be disciplined, reduce stress and much more. The book ABCs of Yoga for Kids, written by Teresa Power and illustrated by Kathleen Rietz, is a perfect guide on how to do yoga with your kids.

Find a quiet room and hold the poses for 3 or 4 breaths. Don’t eat heavily before doing yoga, since you will be twisting your organs. And most of all, have fun together! Here are 12 poses you can do with your kids:

1. Pretzel

pretzel-1

    Sit tall in a cross-legged position. Stretch one arm across your body and rest it on your knee. Stretch your other hand behind you and breathe in deeply. Breathe in and out three or four times slowly before switching.

    2. Easy Pose

    easy_pose

      Sit up straight in a cross-legged position. Softly place your hands on your knees, palms facing up. Breathe in and out deeply to calm your body.

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      3. Airplane

      aairplane

        Lie flat on your belly. Lift up your chest, arm and legs. Breathe deeply before letting go.

        4. Cobra

        cobra

          Lie flat on your tummy with your elbows bent. Slowly lift your chest so your elbows are under your chest and your legs straight behind you.

          5. Elephant

          elephant

            Stand up straight, than fold forward. Interlace your hands, swinging them side to side like an elephant’s trunk.

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            6. Jack-in-the-box

            jackinthebox

              Sit straight up, pulling up your knees to your chest. Wrap your arms around your knees and point your forehead to your knees, breathing out. Breathe in while lifting your head. Repeat this as often as you want.

              7. Otter

              otter

                Lie on your stomach with your arms in front of you. Slowly push your chest and head up, straightening your arms.

                8. Yoga

                yoga

                  Stand straight with your feet flat on the floor. Slowly lift your arms over your head, stretching your body into a Y-shape. Stay here and breathe deeply.

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                  9. Lion

                  lion

                    Kneel on your shins, with your chest to your thighs. Breathe in and out. Then spring your body forward and roar like a lion.

                    10. Oyster

                    oyster_pose

                      Sit up straight with the bottoms of your feet together. Slide your arms underneath your knees, touching the floor with your elbows. Breathe in and out slowly while reaching your forehead to your feet.

                      11. Volcano

                      volcano

                        Stand tall with your feet slightly apart. Bring your hands to prayer position. Inhale and push your hands to the sky. Exhale and move your hands to the side and then back to the centre.

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                        12. Eagle

                        eagle_pose_color

                          Stand tall. Slightly bend your knees. Place your right leg over your left one. Cross your right arm over your left one. Breathe in and out three or four times, then switch sides.

                          kid yoga

                            Featured photo credit: Kathleen Rietz via mindbodygreen.com

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                            Florence Carmen Bukasa

                            Florence is a happy wife and passionate writer who blogs about health, love and life.

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                            Published on July 22, 2021

                            20 Healthy and Tasty Family Meals Ideas to Try This Week

                            20 Healthy and Tasty Family Meals Ideas to Try This Week
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                            It’s 5 p.m., and you’re exhausted. The kids are hungry, but no one knows what they want to eat for dinner. With very little energy, you force yourself into the kitchen and look through every cabinet, hoping for a spark of inspiration. Eventually, you toss a few ingredients together and hope for the best. It won’t win any prizes and falls short of what you consider “healthy,” but it fills everyone’s stomachs.

                            Feeding a family can be stressful, even tiresome. It’s hard to find the energy and creativity needed to cook healthy but simple family meals. It’s easy to fall into the “anything goes” mentality. When you’ve got a busy lifestyle, meals become more about survival and less about nutrition.

                            Here are 20 quick and healthy—but tasty—recipes followed by tips on making these family meals more nutritious. These recipes can help you have a healthy family meal on the table in an hour or less. Remember, swap ingredients out if someone in your family has dietary restrictions or if you avoid certain foods.

                            1. Mini Meatloaves With Green Beans and Potatoes

                              These miniature meatloaves come together quickly and cook faster, too. You can have a family favorite on the table, paired with seasoned potatoes and fresh green beans, in just 40 minutes.

                              Get the recipe here.

                              2. One-Pan Chicken Parmesan Pasta

                                This classic will taste like you spent hours cooking, but the preparation and clean-up couldn’t be quicker. One-pot cooking makes this dish practical, while fresh basil, parmesan, and garlic add a special touch.

                                To try this recipe, go here.

                                3. Sheet-Pan Chicken Fajitas

                                  Skip the restaurant and make fajitas at home. The ingredients go on one sheet pan, meaning you won’t spend all night cleaning. Zesty chicken, bell peppers, and warm tortillas can be on the table in 40 minutes. Add sour cream, salsa, guacamole, lettuce, diced tomato, and any other favorite toppings.

                                  Check out the recipe here.

                                  4. Philly Cheese Steak Stuffed Peppers

                                    Lose the carbs but keep the cheesesteak flavors with this quick family meal. Kids will love the pepper “bowls,” and you’ll love giving them a meal full of veggies and protein to keep them healthy.

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                                    Try it tonight. Get the recipe here.

                                    5. Chipotle Chicken Quinoa Burrito Bowl

                                      This veggie-packed meal adds an extra boost by using the superfood quinoa instead of rice. Flavorful yet simple, this meal makes an excellent packable lunch or dinner for your whole family.

                                      Find the recipe here.

                                      6. Spinach and Chicken Skillet With Lemon and Parmesan

                                        The complex flavors of lemon and parmesan come together nicely in this gourmet-like dish, but you don’t have to exert the effort or spend as much as a gourmet meal.

                                        Get the recipe for this dish here.

                                        7. Oven-Fried Fish and Chips

                                          Fish and chips can also sometimes be healthy as evident in this oven-fried version. You won’t miss the calories with this favorite family meal.

                                          You can find the recipe here.

                                          8. Pineapple-Teriyaki Chicken

                                            Tangy pineapple and sweet teriyaki will have everyone coming back for seconds. Frozen vegetables make this simple family dish even easier to make and enjoy.

                                            Find the recipe here.

                                            9. Mozzarella, Basil, and Zucchini Frittata

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                                              This egg dish is usually served for breakfast, but a frittata can make a fantastic dinner, too. High in protein, packed with zucchini, and delicious, there’s no reason to wait until morning.

                                              Try it tonight. Get the recipe here.

                                              10. Chicken and Sweet Potato Grill Packets

                                                Skip the pans and throw everything into foil with this fun family recipe. Kids will love loading ingredients into their pack, and you’ll love its versatility and simplicity.

                                                The recipe for this meal can be found here.

                                                11. Chicken and Spanish “Rice”

                                                  Cauliflower takes the place of rice in this low-carb family meal, but it’s so flavorful and filling, no one will miss it.

                                                  Find the recipe here.

                                                  12. Honey Chicken Stir Fry

                                                    This honey chicken stir fry is the healthier version of a restaurant favorite that can be served up quicker than you can order it.

                                                    Find the recipe here.

                                                    13. Chicken Skewers With Tzatziki

                                                      Greek chicken and tzatziki sauce will have you yearning for the Mediterranean, but you can make this recipe at home for your family to enjoy.

                                                      This easy recipe can be found here.

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                                                      14. Healthy Walking Tacos

                                                        Traditional walking tacos are a party favorite, but they’re not usually healthy. However, this recipe keeps it fun while making it more nutritious.

                                                        Find out how to make it here.

                                                        15. Slow-Cooker Chicken Noodle Soup

                                                          This classic comfort meal can be ready when you walk in the door. All you have to do is add noodles, and it’s ready to serve.

                                                          The recipe can be found here.

                                                          16. Cheesy Chicken and Rice Casserole

                                                            This usually takes a little over an hour, but the preparation time is only 30 minutes. You’ll love how easy it is, and the cheesy rice is sure to please.

                                                            Find the recipe here.

                                                            17. Crockpot Rotisserie-Style Chicken

                                                              Skip the checkout line and have a rotisserie-style chicken ready at home. A staple in many quick meals, you might find this family meal recipe among your most-used.

                                                              Get the recipe for this flavorful chicken here.

                                                              18. Santa Monica Street Tacos

                                                                Named after a simple taco found on the streets of California, you’ll be surprised that something with only a few ingredients can be so flavorful. Your kids will surely enjoy them.

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                                                                Find the recipe here.

                                                                19. Pizza Pasta Salad

                                                                  Enjoy the flavor of pizza without the hassle of making a crust. Use a fun pasta shape to make this even more appealing to your family, especially kids.

                                                                  Try it tonight. Get the recipe here.

                                                                  20. Slow-Cooker Lasagna Soup

                                                                    Everyone loves lasagna, but it can be time-consuming and messy to make. However, this soup version has the taste you want but with the ease of a crockpot.

                                                                    Get the recipe here.

                                                                    Bonus: 3 Simple Ways to Make Meals Healthier

                                                                    Eating healthy doesn’t have to take a lot of money, time, or thought. Any improvements are a big step in the right direction.

                                                                    Here are three easy ways you can make meals healthier for your family.

                                                                    1. Lose the Sugar

                                                                    Are you looking to improve your health? Cut processed sugars from your diet—the more, the better, and that includes artificial sweeteners.[1] Why? Studies show that sugar increases the risks for weight gain, heart disease, acne, type-2 diabetes, depression, cancer, fatty liver disease, cellular aging, and low energy levels.[2]

                                                                    2. Avoid Highly Processed Foods

                                                                    Many processed foods are fine to eat. Even fresh fruit and vegetables go through some processing to stay fresh longer. However, highly processed foods have added salt, sweeteners, saturated fats, preservatives, and artificial colors. These types of food have been linked to heart disease, diabetes, and high blood pressure.[3]

                                                                    3. Replace Simple Carbs for Complex Carbs

                                                                    Lowering daily carbs can do wonders for your health. Studies show that low-carb diets lead to lower insulin levels, lower bad cholesterol levels, visceral fat loss, weight loss, reduced appetite, and can be therapeutic for many brain disorders.[4]

                                                                    When eating carbs, choose complex carbs over simple carbs. Simple carbs, such as white flour, rice, and degermed cornmeal, lack nutrients and spike blood sugar levels. Complex carbs, such as sweet potato, brown rice, and oats, are usually more nutritious and aren’t digested as quickly, giving more sustained energy and less of an insulin spike.[5]

                                                                    Enjoy Family Meals With Less Stress!

                                                                    Dinner can be enjoyable again now that you’re armed with simple and nutritious recipes for your family. These healthy and tasty family meal recipes can help you feel even better about what you serve. Best of all, you’ll have the extra time and energy you saved from cooking and spend more time with your family.

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                                                                    More Healthy Eating Tips

                                                                    Featured photo credit: Jimmy Dean via unsplash.com

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