震惊：儿童瑜伽俘获万千孩子的心，竟然是因为这个
在介绍瑜伽给你周围的年轻人吗？没有比教他们以动物命名的体式更棒的方法了。鼓励孩子们做狮子吼的姿势或在垫子上冲浪，做海豚姿势。孩子们会喜欢表演他们知道并喜爱着的动物的姿势，这是你与他们交流更多体式的机会。
Looking to introduce yoga to the young people in your life? There’s no better way than by showing them the poses named after animals. Encourage kids to roar in Simhasana (Lion Pose) or surf on their mats in Ardha Pincha Mayurasana (Dolphin Pose). Children will love acting out the postures of creatures they already know and love, which gives you the opportunity to add more poses to their flow.
在《动物园禅：儿童瑜伽故事》中，作者将10个动物姿势融入到图画书中，讲述一个女孩从动物园的动物那里学习瑜伽的故事。本书提供了基本的指导和丰富多彩的插图，可以调动孩子的积极性去学习这些动作。但是你不需要花那么长的故事时间让孩子们练习瑜伽。这里有五个动作，将吸引和抓住他们的注意力，希望能把他们变成忠实的年轻瑜伽修行者。有了这些技巧，孩子们可以用瑜伽来保持平静并变得强健。提醒他们只用鼻子呼吸，吸气和呼气，每个姿势都要保持平和。
In Zoo Zen: A Yoga Story for Kids, The author integrated 10 animal poses into a rhyming picture book about a girl who learns yoga from creatures at the zoo. The book offers basic instruction and colorful illustrations to get the children moving. But you don’t need a story time to engage children in yoga. Here are five poses that will capture and keep their attention—and hopefully turn them into devoted young yogis. With these skills, children can learn to use yoga when they want to calm down and be strong. Remind them to breathe, using only their nose. Inhale and exhale. Feel calm in each pose.
伸舌头、吼啸是对年轻观众极具吸引力和趣味性的狮子姿势。做的时候别忘了吼叫来模仿狮子的声效哦！
The fun of sticking out the tongue and bellowing a roar is what gives Lion Pose so much appeal for a young audience. Don't forget the sound effects!
怎样做:跪上垫子，坐在你的脚后跟上。手掌平放在膝盖上，像爪子一样张开你的手指。当你用鼻子吸气时，张开嘴，试着把舌头伸到下巴。用嘴呼气，发出一声吼叫!
How to: Kneel on a mat and sit back on your heels. Press your palms into your knees, splaying out your fingers like claws. As you breathe in through your nose, open your mouth, and try to stretch your tongue to your chin. Breathe out through your mouth and let out a roar!
谁能拒绝一个好的平衡姿势？逾越标准的树姿，引导孩子们在他们的臀部和腿之间保持平衡。如果听见无意间的叫声，随他们就好。
Who can resist a good balancing pose? Go beyond the standard Tree Pose and guide children to balance on their behinds with legs extended. If another roar slips out, so be it.
怎样做：脚掌合在一起坐着，然后抓住你的大脚趾，往后坐，用屁股保持平衡。慢慢地拉起你的腿直到腿伸直，同时继续呼吸。
How to: Sit up with the soles of your feet together. Grab your big toes and sit back to balance on your bottom. Slowly extend your legs straight as you gaze up and continue breathing.
震惊：儿童瑜伽俘获万千孩子的心，竟然是因为这个
Padahastasana (Gorilla Pose)
这个姿势看起来像是简单的弯腰，但这个姿势可以指导孩子如何正确向前哈腰，这对做其他姿势很有用。孩子们会享受踩在手掌心上或者抓住自己脚趾，同时伸出手肘的动作。这些方法都是基础姿势的有趣变形，孩子们会玩得很开心。
This pose may look like simply bending over, but teaching it properly instructs children how to forward fold, which is useful for so many other poses. Kids will enjoy either stepping on the insides of their hands or gripping their toes and sticking out their elbows. Both grips offer fun variations on a basic posture that they can have fun playing with.
怎样做：站起来，弯下腰去，让你的膝盖与脚趾打成直线。可以稍微弯一点膝盖。抬起脚趾，把手放在脚下，手掌向上，手指平行于脚趾。现在你的手在你的脚下。呼吸，将你的屁股往上抬。
How to: Stand up and fold at your hips, so your knees reach your toes. It’s okay to bend your knees a little. Lift up your toes and slide your hands under them, palms up, fingers parallel to your toes. Now your hands are under your feet. Breathe, focusing on lifting your hips to the sky.
震惊：儿童瑜伽俘获万千孩子的心，竟然是因为这个
Utthan Pristhasana (Lizard Pose)
孩子们天生灵活，这就可以让他们为长大成人的需求做完全的准备。这个看起来有趣的弓步可以帮助孩子学习正确地伸展髋关节的左边区域。
Kids are naturally flexible, which makes it perfectly okay to introduce poses that require more preparation for adults. This funky-looking lunge helps children learn right from left while stretching the hip area.
怎样做：把手掌伸展到地上，腿拉直，抬起你的屁股，垂下头。把你的右脚放在你的小指上。确保右膝与你的脚后跟保持垂直，而不是在它的前面。为了更深度的伸展，把你的前臂放在地上。抬起你的下巴，向前看。
How to: Bring your palms to the ground and extend your legs back, raising your bottom up and hanging your head. Place your right foot to the right of your pinky finger. Be sure your right knee is directly above your heel and not in front of it. For a deeper stretch, rest your forearms on the ground. Keep your chin lifted and look ahead.
震惊：儿童瑜伽俘获万千孩子的心，竟然是因为这个
Mandukasana (Frog Pose)
青蛙姿势对所有成年人来说可能并不理想，因为它是一种激烈地伸展运动，但大多数孩子会觉得这姿势像蛋糕一样。他们自然灵活的腿似乎容易进入这种姿态，但是他们不能从垫子上跳下来。
Frog pose may not be ideal for all adults because it’s an intense stretch, but most children will find it to be a piece of cake. Their naturally flexible legs may seem to fall easily into this pose, but they won’t be able to hop off the mat.
怎样做：双手和膝盖着地。在舒适的前提下尽可能张开膝盖。把你的肘部和前臂放在肩膀下的地面上，手掌平放在地上。
How to: Come onto your hands and knees. Walk your knees out as wide as possible while still being comfortable. Bring your elbows and forearms to the ground beneath your shoulders. Keep palms flat on the ground.
这个姿势看起来像是简单的弯腰，但这个姿势可以指导孩子如何正确向前哈腰，这对做其他姿势很有用。孩子们会享受踩在手掌心上或者抓住自己脚趾，同时伸出手肘的动作。这些方法都是基础姿势的有趣变形，孩子们会玩得很开心。
This pose may look like simply bending over, but teaching it properly instructs children how to forward fold, which is useful for so many other poses. Kids will enjoy either stepping on the insides of their hands or gripping their toes and sticking out their elbows. Both grips offer fun variations on a basic posture that they can have fun playing with.
怎样做：站起来，弯下腰去，让你的膝盖与脚趾打成直线。可以稍微弯一点膝盖。抬起脚趾，把手放在脚下，手掌向上，手指平行于脚趾。现在你的手在你的脚下。呼吸，将你的屁股往上抬。
How to: Stand up and fold at your hips, so your knees reach your toes. It’s okay to bend your knees a little. Lift up your toes and slide your hands under them, palms up, fingers parallel to your toes. Now your hands are under your feet. Breathe, focusing on lifting your hips to the sky.
孩子们天生灵活，这就可以让他们为长大成人的需求做完全的准备。这个看起来有趣的弓步可以帮助孩子学习正确地伸展髋关节的左边区域。
Kids are naturally flexible, which makes it perfectly okay to introduce poses that require more preparation for adults. This funky-looking lunge helps children learn right from left while stretching the hip area.
怎样做：把手掌伸展到地上，腿拉直，抬起你的屁股，垂下头。把你的右脚放在你的小指上。确保右膝与你的脚后跟保持垂直，而不是在它的前面。为了更深度的伸展，把你的前臂放在地上。抬起你的下巴，向前看。
How to: Bring your palms to the ground and extend your legs back, raising your bottom up and hanging your head. Place your right foot to the right of your pinky finger. Be sure your right knee is directly above your heel and not in front of it. For a deeper stretch, rest your forearms on the ground. Keep your chin lifted and look ahead.
青蛙姿势对所有成年人来说可能并不理想，因为它是一种激烈地伸展运动，但大多数孩子会觉得这姿势像蛋糕一样。他们自然灵活的腿似乎容易进入这种姿态，但是他们不能从垫子上跳下来。
Frog pose may not be ideal for all adults because it’s an intense stretch, but most children will find it to be a piece of cake. Their naturally flexible legs may seem to fall easily into this pose, but they won’t be able to hop off the mat.
怎样做：双手和膝盖着地。在舒适的前提下尽可能张开膝盖。把你的肘部和前臂放在肩膀下的地面上，手掌平放在地上。
How to: Come onto your hands and knees. Walk your knees out as wide as possible while still being comfortable. Bring your elbows and forearms to the ground beneath your shoulders. Keep palms flat on the ground.
Looking to introduce yoga to the young people in your life? There’s no better way than by showing them the poses named after animals. Encourage kids to roar in Simhasana (Lion Pose) or surf on their mats in Ardha Pincha Mayurasana (Dolphin Pose). Children will love acting out the postures of creatures they already know and love, which gives you the opportunity to add more poses to their flow.
在《动物园禅：儿童瑜伽故事》中，作者将10个动物姿势融入到图画书中，讲述一个女孩从动物园的动物那里学习瑜伽的故事。本书提供了基本的指导和丰富多彩的插图，可以调动孩子的积极性去学习这些动作。但是你不需要花那么长的故事时间让孩子们练习瑜伽。这里有五个动作，将吸引和抓住他们的注意力，希望能把他们变成忠实的年轻瑜伽修行者。有了这些技巧，孩子们可以用瑜伽来保持平静并变得强健。提醒他们只用鼻子呼吸，吸气和呼气，每个姿势都要保持平和。
In Zoo Zen: A Yoga Story for Kids, The author integrated 10 animal poses into a rhyming picture book about a girl who learns yoga from creatures at the zoo. The book offers basic instruction and colorful illustrations to get the children moving. But you don’t need a story time to engage children in yoga. Here are five poses that will capture and keep their attention—and hopefully turn them into devoted young yogis. With these skills, children can learn to use yoga when they want to calm down and be strong. Remind them to breathe, using only their nose. Inhale and exhale. Feel calm in each pose.
伸舌头、吼啸是对年轻观众极具吸引力和趣味性的狮子姿势。做的时候别忘了吼叫来模仿狮子的声效哦！
The fun of sticking out the tongue and bellowing a roar is what gives Lion Pose so much appeal for a young audience. Don't forget the sound effects!
怎样做:跪上垫子，坐在你的脚后跟上。手掌平放在膝盖上，像爪子一样张开你的手指。当你用鼻子吸气时，张开嘴，试着把舌头伸到下巴。用嘴呼气，发出一声吼叫!
How to: Kneel on a mat and sit back on your heels. Press your palms into your knees, splaying out your fingers like claws. As you breathe in through your nose, open your mouth, and try to stretch your tongue to your chin. Breathe out through your mouth and let out a roar!
谁能拒绝一个好的平衡姿势？逾越标准的树姿，引导孩子们在他们的臀部和腿之间保持平衡。如果听见无意间的叫声，随他们就好。
Who can resist a good balancing pose? Go beyond the standard Tree Pose and guide children to balance on their behinds with legs extended. If another roar slips out, so be it.
怎样做：脚掌合在一起坐着，然后抓住你的大脚趾，往后坐，用屁股保持平衡。慢慢地拉起你的腿直到腿伸直，同时继续呼吸。
How to: Sit up with the soles of your feet together. Grab your big toes and sit back to balance on your bottom. Slowly extend your legs straight as you gaze up and continue breathing.
震惊：儿童瑜伽俘获万千孩子的心，竟然是因为这个
Padahastasana (Gorilla Pose)
这个姿势看起来像是简单的弯腰，但这个姿势可以指导孩子如何正确向前哈腰，这对做其他姿势很有用。孩子们会享受踩在手掌心上或者抓住自己脚趾，同时伸出手肘的动作。这些方法都是基础姿势的有趣变形，孩子们会玩得很开心。
This pose may look like simply bending over, but teaching it properly instructs children how to forward fold, which is useful for so many other poses. Kids will enjoy either stepping on the insides of their hands or gripping their toes and sticking out their elbows. Both grips offer fun variations on a basic posture that they can have fun playing with.
怎样做：站起来，弯下腰去，让你的膝盖与脚趾打成直线。可以稍微弯一点膝盖。抬起脚趾，把手放在脚下，手掌向上，手指平行于脚趾。现在你的手在你的脚下。呼吸，将你的屁股往上抬。
How to: Stand up and fold at your hips, so your knees reach your toes. It’s okay to bend your knees a little. Lift up your toes and slide your hands under them, palms up, fingers parallel to your toes. Now your hands are under your feet. Breathe, focusing on lifting your hips to the sky.
震惊：儿童瑜伽俘获万千孩子的心，竟然是因为这个
Utthan Pristhasana (Lizard Pose)
孩子们天生灵活，这就可以让他们为长大成人的需求做完全的准备。这个看起来有趣的弓步可以帮助孩子学习正确地伸展髋关节的左边区域。
Kids are naturally flexible, which makes it perfectly okay to introduce poses that require more preparation for adults. This funky-looking lunge helps children learn right from left while stretching the hip area.
怎样做：把手掌伸展到地上，腿拉直，抬起你的屁股，垂下头。把你的右脚放在你的小指上。确保右膝与你的脚后跟保持垂直，而不是在它的前面。为了更深度的伸展，把你的前臂放在地上。抬起你的下巴，向前看。
How to: Bring your palms to the ground and extend your legs back, raising your bottom up and hanging your head. Place your right foot to the right of your pinky finger. Be sure your right knee is directly above your heel and not in front of it. For a deeper stretch, rest your forearms on the ground. Keep your chin lifted and look ahead.
震惊：儿童瑜伽俘获万千孩子的心，竟然是因为这个
Mandukasana (Frog Pose)
青蛙姿势对所有成年人来说可能并不理想，因为它是一种激烈地伸展运动，但大多数孩子会觉得这姿势像蛋糕一样。他们自然灵活的腿似乎容易进入这种姿态，但是他们不能从垫子上跳下来。
Frog pose may not be ideal for all adults because it’s an intense stretch, but most children will find it to be a piece of cake. Their naturally flexible legs may seem to fall easily into this pose, but they won’t be able to hop off the mat.
怎样做：双手和膝盖着地。在舒适的前提下尽可能张开膝盖。把你的肘部和前臂放在肩膀下的地面上，手掌平放在地上。
How to: Come onto your hands and knees. Walk your knees out as wide as possible while still being comfortable. Bring your elbows and forearms to the ground beneath your shoulders. Keep palms flat on the ground.
这个姿势看起来像是简单的弯腰，但这个姿势可以指导孩子如何正确向前哈腰，这对做其他姿势很有用。孩子们会享受踩在手掌心上或者抓住自己脚趾，同时伸出手肘的动作。这些方法都是基础姿势的有趣变形，孩子们会玩得很开心。
This pose may look like simply bending over, but teaching it properly instructs children how to forward fold, which is useful for so many other poses. Kids will enjoy either stepping on the insides of their hands or gripping their toes and sticking out their elbows. Both grips offer fun variations on a basic posture that they can have fun playing with.
怎样做：站起来，弯下腰去，让你的膝盖与脚趾打成直线。可以稍微弯一点膝盖。抬起脚趾，把手放在脚下，手掌向上，手指平行于脚趾。现在你的手在你的脚下。呼吸，将你的屁股往上抬。
How to: Stand up and fold at your hips, so your knees reach your toes. It’s okay to bend your knees a little. Lift up your toes and slide your hands under them, palms up, fingers parallel to your toes. Now your hands are under your feet. Breathe, focusing on lifting your hips to the sky.
孩子们天生灵活，这就可以让他们为长大成人的需求做完全的准备。这个看起来有趣的弓步可以帮助孩子学习正确地伸展髋关节的左边区域。
Kids are naturally flexible, which makes it perfectly okay to introduce poses that require more preparation for adults. This funky-looking lunge helps children learn right from left while stretching the hip area.
怎样做：把手掌伸展到地上，腿拉直，抬起你的屁股，垂下头。把你的右脚放在你的小指上。确保右膝与你的脚后跟保持垂直，而不是在它的前面。为了更深度的伸展，把你的前臂放在地上。抬起你的下巴，向前看。
How to: Bring your palms to the ground and extend your legs back, raising your bottom up and hanging your head. Place your right foot to the right of your pinky finger. Be sure your right knee is directly above your heel and not in front of it. For a deeper stretch, rest your forearms on the ground. Keep your chin lifted and look ahead.
青蛙姿势对所有成年人来说可能并不理想，因为它是一种激烈地伸展运动，但大多数孩子会觉得这姿势像蛋糕一样。他们自然灵活的腿似乎容易进入这种姿态，但是他们不能从垫子上跳下来。
Frog pose may not be ideal for all adults because it’s an intense stretch, but most children will find it to be a piece of cake. Their naturally flexible legs may seem to fall easily into this pose, but they won’t be able to hop off the mat.
怎样做：双手和膝盖着地。在舒适的前提下尽可能张开膝盖。把你的肘部和前臂放在肩膀下的地面上，手掌平放在地上。
How to: Come onto your hands and knees. Walk your knees out as wide as possible while still being comfortable. Bring your elbows and forearms to the ground beneath your shoulders. Keep palms flat on the ground.