10-Minute Homework Break Yoga for a Mind + Body Reboot

After a long day at school, there’s always more to do. Before hitting the homework, take a yoga break to reset mind and body for better focus.

10-Minute Homework Break Yoga Sequence

Wrapping one arm under the other, lift your elbows to shoulder height. Imagine your elbows are the tips of a paint brush and you are painting a horizontal line back and forth across your computer screen. This opens up the space between the scapulae and the musculature of your upper back. Practice on both sides.See also Yoga + Parenting: Practices, Tools, Tips to Do Both Better

Eagle Arms

Wrapping one arm under the other, lift your elbows to shoulder height. Imagine your elbows are the tips of a paint brush and you are painting a horizontal line back and forth across your computer screen. This opens up the space between the scapulae and the musculature of your upper back. Practice on both sides.

With your hands in your lap, inhale as you slide your hands back to your hip creases, point your elbow tips back and broaden your collarbone. Gaze up as your chest rises. Exhale and slide your hands down the thighs to cup your kneecaps as your belly draws back to round you in. Repeat for 3–5 rounds.See also7 Ways Kids Can Fend Off Flu with Yoga

Seated Cat and Cow

With your hands in your lap, inhale as you slide your hands back to your hip creases, point your elbow tips back and broaden your collarbone. Gaze up as your chest rises. Exhale and slide your hands down the thighs to cup your kneecaps as your belly draws back to round you in. Repeat for 3–5 rounds.

Hold your left hand under your chair and breathe in to raise your right arm up. As you breathe out, bend toward the left using the chair as leverage to lengthen your right side body and open the musculature between your side ribs. Repeat on the other side.See also Yoga for Teens: 3 Yogic Teachings to Combat Bullying

Simple Lateral Side Bend Using Chair

Hold your left hand under your chair and breathe in to raise your right arm up. As you breathe out, bend toward the left using the chair as leverage to lengthen your right side body and open the musculature between your side ribs. Repeat on the other side.

As you inhale, sit tall, feeling a sense of spaciousness in your spine. Exhaling, twist to your right, taking hold of the back of your chair with your two hands, hold for a few cycles of breath. Repeat on the left side.See alsoMove with Joy: The Power of a Playful Practice

Seated Spinal Twists

As you inhale, sit tall, feeling a sense of spaciousness in your spine. Exhaling, twist to your right, taking hold of the back of your chair with your two hands, hold for a few cycles of breath. Repeat on the left side.

Come to the edge of your chair and take your right ankle above your left knee. Fold forward from the creases of your hips, lengthening your chest toward your chin bone, elongating the front of the spine. This shape can ease low back pain that results from hours of sitting at your desk. Try on both sides.See alsoI-mat-gination Practice: 6 Yoga Poses for Kids

Seated Figure Four

Come to the edge of your chair and take your right ankle above your left knee. Fold forward from the creases of your hips, lengthening your chest toward your chin bone, elongating the front of the spine. This shape can ease low back pain that results from hours of sitting at your desk. Try on both sides.

chair yoga, crescent lunge pose, anjaneyasana

High lunge

To alleviate tight hip flexors from long study sessions, try this High Lunge variation from your chair. Scoot your seat to the right front corner of your chair. Turn your whole body to face the right side of the room, so that your right seat is still on the chair. Bend your right knee over its ankle, toes pointing in the direction you are facing with the sole of the foot grounded. Square your hips and torso, as you slide the ball of the left foot behind you to extend your left hip and straighten the back leg. Rest your hands on your front thigh as you tune in to the length in the front of the left hip and breathe into a tall spine. Take 10 deep breaths then try the other side.

Sit comfortably and close your eyes. Draw sharp, short inhales and exhales through the nose of even length, pumping the navel in and out for about 1 minute. This rhythmic breath ignites your energy.See alsoDeepak Chopra’s Meditation to Inspire Children

If you need to revive yourself: Breath of Fire

Sit comfortably and close your eyes. Draw sharp, short inhales and exhales through the nose of even length, pumping the navel in and out for about 1 minute. This rhythmic breath ignites your energy.

This is an interrupted breathing technique where you take pauses on the inhale and enjoy a nice smooth exhale. Draw in a third of a breath on a count of 2 seconds, pause for 2 seconds, draw in the next third, pause, then completely fill the lungs and pause. Slowly exhale all the breath out to a slow count of 6. Viloma means "against the natural flow" and will release anxiety and enhance mental clarity.See alsoBedtime Yoga: 12 Poses to Help Kids Sleep Better

If you need to focus your attention: Viloma Breath

This is an interrupted breathing technique where you take pauses on the inhale and enjoy a nice smooth exhale. Draw in a third of a breath on a count of 2 seconds, pause for 2 seconds, draw in the next third, pause, then completely fill the lungs and pause. Slowly exhale all the breath out to a slow count of 6. Viloma means “against the natural flow” and will release anxiety and enhance mental clarity.

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