Yesterday I introduced to both my 5-8 and 9-11 year old classes a new vinyasa flow after our traditional sun salutation A. I found this sequence in the Mary Kaye’s Yoga for Teens Card Deck.

The card deck is beautifully made with affirmations, inspirational quotes, alignment guidelines, and pictures of girls in each asana. The asanas are divided into categories such as warm up, work in and wind down. The cards have pose benefits, counter poses and best transitions to help in putting together great vinyasas. Each pose is also rated for difficulty.

I love the whole deck but find the inclusion of a few vinyasa flow sequences at the back very special. Each is named according to its mental or physical benefits. My classes have loved both the “perk me up” sequence which would be a great morning routine and the “anxiety buster” sequence. It was the later vinyasa that we worked on in class. This sequence is composed of balance poses and twists. Indian yoga master B.K.S. Iyengar describes twists as a “squeeze-and-soak” action: The organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. The balance poses create a mental focus that calms the mind.The end result is a feeling of mental clarity and strength of mind and body — a great way to eliminate pre-test or pre-game jitters.

perk me up vinyasa

1. cat
2. cow
3. child’s pose
4. camel
5. downward dog
6. upward dog
7. dophin
8. plank
9. child’s pose

mood lifter

1. warrior one
2. warrior two
3. warrior three
4. triangle
5. half moon pose
6. crescent lunge
7. crow
8. mountain
9. standing forward bend
Repeat entire sequence on other side.