POWER ANIMAL FROLICS, T'ai Chi / Yoga / Qigong For Children

Bliss Beary Bear

Take on the persona of a bear-methodical, grounded, yet full of energy inside ready to burst into action at any moment.

Use a wide stance with toes pointed out to the sides and perform 3 repetitions when first beginning.

Showing Mighty Paws: Arms up, palms facing the sky about temple height with elbows bent. Inhale and then exhale as you turn the waist to the right side. Keep hips straight, isolating the twist to the upper body. Inhale back to center and exhale to the left. Repeat.

Mighty Paws Push Back: Same as above with the following exception: As you turn to the right, you'll extend your back right hand out from the shoulder. As you turn to the left, you'll extend your back left hand out from the shoulder. Repeat.

Mighty Paws Touch The Earth: Same as above only the arm extensions are down towards the ground. Repeat.

Offering Love: Begin by holding a balloon, ball of energy, or giant belly in your palms below the navel. Palms are facing up with the fingertips touching. Inhale. Exhaling, turn to the right side and lift the right hand (palm up) up to eye height and the left arm (palm up) half way up the right arm. Inhale as you turn back to center reforming the balloon. Repeat the movement to the left, lifting the left hand to eye height and the right arm halfway up the left arm. Repeat.

Bear Says "Stop-Don't Come Closer!": Continue holding the balloon at the center. Exhale turning to the right and push both hands out at about chest or shoulder height. Inhale to center then repeat the movement to the left. Repeat.

Swaying Side to Side: Continue holding the balloon at the center. Exhale turning to the right and bring both hands up to eye level like you're pawing the air. Inhale bending over and swinging (or swaying like a bear) to the left, coming up pawing air to the left side. Reverse and alternate the breathing. Repeat.

Bear Stands Its Ground: Continue holding the balloon at the center. Exhale turning to the right and bring both hands up to chest level like you're pawing the air. Extend the hands out and lean back on the left leg. Inhale and turn to center shifting the weight so it's equal on both legs. Exhaling drop down and then inhale up to the left with raised hands. Exhaling push both hands out and lean back on the right leg. Repeat.

Turning To Look: Hands are on the thighs. Shift weight to right leg and take a bear step forward and to the left a little with the left foot (step out onto the heel). Lean on to the left leg and turn to the left looking out. The twist starts from the waist, moves up to shoulders, then the head. Shift weight back to the right leg (rocking motion). Shift weight forward to the left leg and step forward with the right foot (stepping onto the heel). Lean on to the right leg and turn to the right looking out. Repeat.

Hugging A Tree: Make soft fists at waist. The foot work is the same as above. When you step forward on to the left leg the left hand pushes out from the waist, closed fist (palm) up and the right wrist (closed fist, palm down) crosses over the left wrist. Repeat to the right side.

Lumbering Through The Woods: The foot work is the same as above. When you step forward on to the left leg the right arm swings out from the waist, open palms. Repeat to the right side.

Reaching For Honey: Taking very light steps, put the left foot forward (step heel first), keeping the weight on the right leg. Lift up the left arm with palm up to about face high. The right hand stays at the waist, palm down, fingers forward. Shift the weight on to the left leg and put the right foot forward, keeping the weight on the left leg. As you step reverse the hands so the right hand is palm up, face high, and the left palm is face down at the waist, fingers forward.

Scooping Out Honey: From the movement above with one hand up and one hand down, reach up with the hand that's down (left) and get the honey from the palm of the hand that's up (right). Step the left foot in front of the right making a T. Begin dropping the right hand as you pivot 180 degrees on the left foot swinging the right foot behind the left. As you pivot, the left hand holding the honey swings around in circle and comes up to face level palm up and the right hand is now down at the waist. Repeat the movement as the right hand comes up to scoop the honey from the left hand.

Standing In The Stream: Spread your legs wide and squat down like you're riding a horse. Reach your hands out to both sides at waist height, imagining you are standing in a stream, with the current flowing toward you. Your palms and outstretched fingers rest parallel to the surface of the running stream. Imagine that you are holding two balls of energy, keeping them steady in the flowing water. Concentrate on holding the balls of energy steady as they try to float away with the current of the running water. Imagine all your weight is sinking down to the soles of your feet. Relax into it!