3 Yoga Poses You Can Do at Home with Your Kids [3个瑜伽动作！和孩子一起做运动]
Photos by Mario Grey
New moms can find it difficult to get back into the swing of working out due to a lack of time or letting your body recover from birth. Mommy & Me yoga classes are a great way to ease your body back into that active routine while bonding with your baby. These classes are becoming all the rage here in Shanghai, springing up in multiple yoga studios across the city. If you don’t have time to make it to a class, try it for yourself at home. Ideal to perform with children ages 2 months to 2 years, these three simple yoga poses can be done right in your own living room.
1. Half Navasana or “Boat Pose”
Start by sitting on your yoga mat with your legs together and straight out in front of you while your baby straddles your hips. Slightly lean back, bringing your knees up so that your lower legs are parallel to the floor and your baby is safely tucked between your torso and thighs. Support yourself further by gently grabbing the back of your knees. If you are a more advance yogi, try the same position with straight legs.
2. Chandrasana or “Moon Pose”
Begin in an upright lunge position with your right knee on the floor and your left leg in front of you at 90 degrees. Your baby can either be straddling your left leg and propped against your torso or standing on your leg being held up as pictured. Gently move your left foot forward sliding into a forward lunge. This position is great to have eye contact with your baby and can also be a great arm workout. Make sure that your left knee always stays at 90 degrees to the floor and doesn’t lean past your toes. Swap sides.
3. Virabhadrasana 2 or “Warrior 2”
Start standing up with your baby on your left hip. Slide your left foot out, toes facing your left, while keeping your hips facing the front as much as possible. Your baby can either straddle your left leg in this pose or he or she can sit on your thigh as pictured. Concentrate on pressing your right heel and the edge of your foot on the floor, as well as keeping your abdominal muscles engaged. Extend your right arm out parallel to the ground and hold. Switch sides
[Photos and guidance at Y+ Yoga Center]
To check out more family friendly sports online, click 'read more' at the bottom.
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产后的新妈妈们可能有恢复健身或者调整身体状况的计划，但很容易因为没时间无疾而终。Mommy&Me瑜伽课程为既要照顾孩子也想持续锻炼的妈妈们带来了福音。现在在上海，这样的课程在不少瑜伽会所都有设置。如果你没时间去教室上课，其实在家也可以完成。只需3个瑜伽姿势，最适合2个月至2岁左右的孩子一起完成。
1. 半船式
首先，双腿伸直并并拢在瑜伽垫上坐好，将孩子放在胯部上。稍稍向后倾，同时弯曲双膝，确保小腿和地板平行，让宝宝安稳的坐在躯干和大腿间。然后进一步调整，将手掌轻轻搭在双膝上。如果你是有瑜伽基础的，可以试着在做动作时保持双腿伸直。
2. 月亮式
首先在瑜伽垫上单膝跪地（左腿呈直角弓步，右腿放在地面上）。你可以选择让孩子靠在你的身体，骑在左腿上，或者如图中所示，站在左腿上。缓缓滑动左脚，呈箭步状。这个姿势很轻松的和宝宝做眼神交流，还可以锻炼臂力。需要注意的是，膝盖弯曲需要保持90°，不要超过脚趾。
3. 战士第二式
首先把宝宝放在左胯上，左脚向左侧滑出，保持脚趾与滑出方向一致，胯部尽量不要转动。在做这个动作的时候，宝宝可以骑在坐腿上或者如图，坐在左大腿内侧。将注意力放在右脚，脚跟尽力踩在地面上，同时保持腹部肌肉收紧。伸出右手臂，与地面平行即可，保持这个状态。然后换另一条腿继续。
[拍摄场地及指导：Y + Yoga]
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