Inside: Winter solstice yoga poses to help your kids embrace the spirit of the winter solstice while promoting mindfulness, strength, and flexibility.
The Winter Solstice, marked as the shortest day of the year, signifies a symbolic renewal and rebirth. It’s a great time of the year for us and our kids to begin or deepen yoga practice and the practice of mindfulness.
The weather changes brought about by the shift of seasons this time of the year can easily make us feel unbalanced and grumpy. We all do the best we can, but it is important for us to keep in mind that there is much we can do to create a positive environment. By making room each day for bringing loving attention towards ourselves and directing energy inward with the help of the practice of yoga, we can make a huge difference to our well-being.
Yoga can help us tap into our inner world, equating the darkness and the light within us. It’s an invitation to cultivate mindfulness, to reconnect with our intrinsic nature, and to align ourselves with the rhythm of the universe. As the sun sets earlier and rises later, we are granted the opportunity to reflect, elevate our consciousness, and create balance.
I developed this gentle yet stimulating winter solstice routine for you and your kids to do together to energize your spirits and kindle your inner fires. It includes plenty of grounding postures (like Mountain and Triangle poses) and warming postures (like Burning Candle and Radiant Star poses). Moreover, you will also get an opportunity to be silly and playful (hello, Snow Angel and Penguin poses!). And after working hard, we will finish up with important rest (called Shavasana or Corpse pose) to absorb the effects of the practice.
A Word About Affirmations
Affirmations are a great way to stay focused and absorb the energizing power of yoga.
To help kids reap the full benefits of affirmations, invite them to silently say the words to themselves a few times while in each pose. If the suggested affirmation doesn’t quite click with them, let them choose something that does. You can never go wrong with a simple, I am loved. I am strong.
Is there something your kids are working on at the moment? One of my kids is currently gradually working on conquering the fear of trying new things. As we flow through sequences with our kids, we can leave behind what no longer serves us and make room for new intentions. As your kids about the areas of their lives they would like to change and invite them to write or speak their intention as if it already happened. I’m well prepared for the math test this time, I can get an A.
Are you ready?
To sum it up, yoga allows us to embrace the spirit of the winter solstice while promoting mindfulness, strength, and flexibility. So, let’s now explore 12 yoga poses that you can practice with your kids to celebrate this special occasion and create lasting memories together.
Winter Solstice Yoga
1. Sun Salutation
Start your yoga session by welcoming the rising sun and embracing the new beginnings that the winter solstice brings. Stand tall, reach your arms up to the sky, and as you exhale, fold forward, letting go of any tension or worries. Repeat this flowing sequence a few times, feeling the warmth and energy of the sun within you. Say or think, I am grateful for the beauty and stillness of winter.
2. Tree Pose
Just as trees endure the changing seasons, this pose encourages stability and balance. Stand on one leg and bring the sole of the opposite foot to either your ankle, calf, or thigh. Feel rooted like a tree, with your arms extended overhead like branches, reaching for the celestial energy of the solstice.“I embrace the darkness as a time for introspection and personal growth.”
3. Extended Triangle Pose
This pose symbolizes the connection between the Earth and the heavens. Step your feet wide apart, extend your arms parallel to the ground, and lean your torso to the side, feeling the stretch along your side body. Imagine yourself embracing the vastness of the winter sky. “I release what no longer serves me and make space for new beginnings.”
4. Child’s Pose
Encourage your kids to take a moment to rest and be still, just like the hibernating animals during the winter season. Kneel down, sit your hips back onto your heels, and gently fold your torso forward, resting your forehead on the mat. Breathe deeply, allowing yourself to find peace and tranquility. “I find peace and serenity in the quiet moments of the winter solstice.”
5. Snow Angel Pose
Lie down on your back, arms extended out to the sides and legs slightly apart. As you move your arms up and down in slow, sweeping motions, imagine yourself creating a snow angel in the crisp winter snow. Feel the joy and freedom of embracing the playful spirit of the solstice. “I am surrounded by the magic and wonder of the season.”
6. Candle Pose
Embrace the warm glow and coziness of winter by sitting on your knees and gently bending backward, placing your hands on your heels or the ground behind you. Lift your chest towards the sky, letting your heart shine like a candle flame. Breathe deeply, and with each exhale, release any darkness from within. “I am a source of warmth and love for myself and others.”
7. Shooting Star Pose
Step your feet wide apart, extend your arms overhead, and interlace your fingers. As you lean to one side, imagine yourself shooting across the sky like a dazzling shooting star. Feel the power and excitement of the winter solstice coursing through your body. Repeat on the other side. “I am open to receiving the gifts and blessings that come my way.”
8. Penguin Pose
Stand tall with your feet together and your arms by your sides. Take short, quick steps and waddle like a playful penguin, enjoying the sense of lightheartedness and joy that winter brings. Encourage your kids to giggle and embrace their inner penguins. “I allow humor and laughter to create positive energy in my life.”
9. Snowflake Pose
Begin in a seated position, then bring the soles of your feet together, forming a diamond shape. Gently flap your legs up and down, imagining yourself gracefully floating through the snowy skies like a delicate snowflake. “I embrace the darkness, knowing that it makes the light shine brighter.“
10. Star Pose
Step your feet wide apart, extend your arms and legs out to the sides, and find your balance. Imagine yourself shining brightly like a radiant star in the velvety winter night sky. Embrace your uniqueness and let your light guide you through the darkness. “I honor the past year and look forward to the opportunities of the year ahead.”
11. Mountain Pose
Stand tall and steady, grounding yourself like a mighty mountain. Close your eyes and take deep breaths, feeling the connection between your body and the Earth. Embrace the stillness and strength that the winter solstice represents. “I am connected to the cycles of nature and find harmony within them.”
12. Final Relaxation
After practicing these invigorating poses, it’s essential to wind down and find serenity. Lie on your back, close your eyes, and allow your body to relax fully. Feel the peacefulness and stillness that is present during the winter solstice, knowing that you are connected to the cosmic rhythm of nature. “I celebrate the winter solstice with love, joy, and gratitude.”
With these yoga poses, you and your children can not only celebrate the winter solstice but also embark on a journey of self-discovery and mindfulness. And don’t forget to embrace the power of affirmations to uplift our spirits and set positive intentions for the season.
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