Earlier this year, yoga instructor Laura Kasperzak, one of the authors of the TwoFitMoms blog, shared several impossibly cute pictures of her performing yoga poses with her 4-year-old daughter on her Intstagram page.
Practicing yoga with a family member can be a wonderful way to bond and enjoy time together. Here are some easy and fun yoga poses that a mother and daughter can perform together. These poses are suitable for all levels and can be a delightful introduction to the practice of yoga.
1. Partner Breathing (Pranayama)
How to Do It:
- Sit back to back with your legs crossed.
- Close your eyes and take slow, deep breaths, trying to synchronize your breathing.
- Feel each other’s backs moving with each breath, creating a connection.
2. Double Tree Pose (Vrksasana)
How to Do It:
- Stand side by side, close enough to touch shoulders.
- Press your inside palms together and lift the outside leg, bending it at the knee.
- Place the foot of the lifted leg on the inner thigh or calf of the standing leg.
- Reach the outside arm up or over to hold hands, if possible.
- Hold the pose for a few breaths, then switch sides.
3. Partner Twist
How to Do It:
- Sit back to back with legs extended or crossed.
- Inhale and lengthen the spine.
- Exhale and twist to one side, reaching your right hand to your left knee and left hand behind you.
- Your partner will do the opposite, and you can hold each other’s hands if possible.
- Hold for a few breaths, then switch sides.
4. Butterfly Pose (Baddha Konasana) with Forward Fold
How to Do It:
- Sit facing each other with knees bent and soles of the feet together.
- Hold each other’s hands or forearms.
- One person leans back, gently pulling the other into a forward fold.
- Hold for a few breaths, then switch roles.
5. Double Boat Pose (Navasana)
How to Do It:
- Sit facing each other with knees bent and feet flat on the floor.
- Hold hands or forearms.
- Slowly lift your feet off the ground and straighten your legs, forming a “V” shape with your body.
- Try to straighten your legs as much as possible, depending on your flexibility.
- Smile and have fun with this balancing pose!
6. Child’s Pose (Balasana) with Back Massage
How to Do It:
- One person assumes Child’s Pose by sitting back on the heels, folding forward, and extending the arms.
- The other person gently massages the back, shoulders, and arms.
- Switch roles and repeat.
These poses emphasize connection, balance, and gentle stretching. Always remember to listen to your body and make adjustments as needed. Practicing yoga together can be a nurturing and joyful experience for both mother and daughter, fostering a deeper connection and shared enjoyment of physical wellness.
