Rolling on the lap: Spread a soft mat on the floor. Sit with your legs crossed. Have your child sit on your lap with his back to your chest and legs crossed. Supporting him on his legs and if necessary on his belly, roll forwards and backwards. This rolling movement will be a lot of fun for him and also will help you to stretch and flex your spinal cord and back muscles.

The cat pose: Stand on all fours with your knees your hands flat on the floor underneath your shoulders. Exhale while touching your chest with your chin and making a hunch on your back, inhale while raising your head, looking up and lowering your back. Stretch along with your child like a cat and make a cat “meow” sound! This movement will give you flexibility on your back, spine and neck muscles.

The dog pose: Following the cat pose, rotate to the dog pose by putting your heels flat on the floor and pushing the head down. Put your hands firmly on the floor and press your hips up and away from your hands; with your back in a strait line, your chin touching your breast, look at a point in the back; your feet will be in line with your hips, your heels will touch the floor as firm as possible, in a reverse V shape. Let your child copy your pose under you like a puppy! Yawn together as two dogs, stretch and make a dog sound!

The tree pose: Stand tall now. You are at the mountain pose pressing both feet at hip width, firmly on the floor, with your back, neck upright. Your hands will open to the sides and up for balance. Put one foot up to the inside of your opposite thigh as high as possible with the other foot firmly on the floor. Hold your look at a point in front of you just like a tree. Place your child in front of you in the same position and support him by the hands to hold his balance on single foot. Now you are two beautiful trees with sound roots in the ground, with branches (the arms) and green leaves (your fingers) reaching the sky! This is an ideal pose for flexing the pelvis and to promote balance and concentration.

The airplane pose: Sit on the floor; bend your knees upwards with your feet on the floor. Hold your child by the hands and rest his belly on the lower part of your legs. Then raise your legs up while slowly leaning back to rest on the floor. Extend the arms of your child to the sides with his feet up in the air. Now your child is an airplane! This is a very good pose to strengthen the muscles in the belly, hips and legs and also to promote balance and coordination.

Cobra pose: Lie on your jelly belly and put your hands slightly in front of your shoulder. Your child will do the same facing you or on your side. As you inhale, lift your chest forward and away from the floor. With your elbows resting on the floor close to your body, belly on the floor, extend your neck upwards and hold your look up. Repeat this practice a few times and give a “hiss” sound. This is a good pose for flexing and strengthening the spine, arms and the neck.

Sandwich pose: Sit with your legs extended in front of you.. Have your child sit in front of you with his back on your chest. Hold his hands and lift his hands up while you inhale and then lean forward, closing down together while you exhale. Hold your legs straight. Then sit up holding hands and lean back. After repeating this practice a few times, rest with your child’s head on your belly. Breathe through your belly. Feel his head’s movement on your belly while you breathe in and out...

Om: Sit across each other with legs crossed. Look at each other’s eyes and say, ‘OM’. Inhale and when you exhale say, ’OM’ making the ‘m’ letter sound a little longer. Your child will copy your sound after several tries. Repeat the OM sound together a few times. This sound is the sound of the cosmos, the sound that relaxes us with similar resonance in every body, the sound of our existence, symbolizing the beginning and end of everything; it symbolizes that everything is ‘one’ in the cosmos. Our body, mind and soul are a healthy unity in harmony with the cosmos…

Namaste: Sit your legs crossed or sit on your knees. The spine and the neck upright, shoulders relaxed, hands on your knees. Breathe 3 times for “peace breath”: inhale through your nose and exhale through your mouth, giving out the sound ‘ahh’. Then, at Namaste posture with your palms together at the level of your breast, start doing your yoga practice. With Namaste, we wish that this practice will bring peace to ourselves, to each other, to our loved ones and to the whole world. With Namaste, we firstly thank ourselves, then each other and our world. With Namaste, we say, ‘My inner light sees and respects your inner light ”...

Rolling: Lie on your back and pull your knees up to your chest. Lift your head and try to touch your knees rolling over like a ball. Slowly rock back and forward stretching your spinal cord.

The Star pose: Sit on the floor, your heels and bases of feet touching completely and knees close as possible to the ground. Clamp your hands together and lift them up to the back of your neck, and then bend forward. Your knees, elbows and head form five points of a shiny star! This is a good practice for the muscles of your spine, neck, legs, hips and arms.

The cat and cow poses: Stand on all fours with your knees, your hands flat on the floor underneath your shoulders. Exhale while touching your chest with your chin and making a hunch on your back, make a “meow” sound. While raising your head, looking up and lowering your back relax your shoulders and make a “moo” sound! This practice will give you flexibility on your back, spine and neck muscles.

The turtle pose: Sit on the floor opening your legs to the sides. Then pull the knees up and put your heels and base of feet on the floor. Extend your arms to the front and then try to reach outside from under your legs. Your hands are on the floor. Like a turtle, hide your head under your hunched back and try bringing your head in and out of your shell (!) saying “hello” to each other and the world. This practice will flex the whole body and strengthen muscles.

The table pose: Sit on the floor, lift your knees up, your heels touching the floor. Your hands are in the back on the floor and your fingers face your feet. While lifting your hips up with the help of your feet and hands, push your head back. You become a table with your belly, chest and knees on the same level! Try to tickle the belly of the table and see what happens? This practice will especially strengthen the arms and legs.

The cobra pose: Lie on your jelly belly and put your hands on the floor slightly in front of your shoulders. As you inhale, you lift your chest, head forward and up from the floor and “hiss” like a snake. As you exhale, you put your head down and rest on the floor. This is a good pose for flexing especially the spine and the neck.

The moon pose: Sit on your knees with your hips touching your heels. Your hands are touching the floor next to your body with your palms facing up; Close your eyes, relax your body completely and rest. Don’t forget to breathe evenly! This practice can also be called the child pose and is ideal to calm down, rest and to flex your spine.

Washing windows: Two people sit face to face. Sit on the floor with legs crossed. Reach out and touch each other’s open palms; move them slowly simultaneously with your partner as if you are facing a mirror. Look into your partner’s eyes and without talking, try to feel and rotate your hands in accordance with your partner. Take turns with your partner to lead this rotating movement very slowly. After a while, try to move your hands simultaneously without touching each other. This is a game that increases concentration and promotes team work.

Deep Relaxation: Lie on your back with your legs and arms open to the side, palms up, the head and neck relaxed, face muscles relaxed, eyes closed, the whole body, muscles, bones, joints lying heavily on the floor, totally relaxed…Slowly inhale and exhale through your nose. Let your belly rise when you inhale and set when you exhale. Relax, unwind, rest. Enjoy the sensation of relaxation of both the body and mind. Keep this breathing session for five minutes and then turn to one side and sit up slowly.

Om meditation and Namaste posture: Sit on the floor comfortably with legs crossed or sit on your knees. Close your eyes and say ‘Om’ three times. Inhale and when you exhale say OM with an extended ‘m’ letter. This sound is the sound of the cosmos, the sound that relaxes us with similar resonance in every body, the sound of our existence, symbolizing the beginning and end of everything; it symbolizes that everything is ‘one’ in the cosmos. Our body, mind and soul are a healthy unity in harmony with the cosmos...First embrace and thank yourself and then thank each other with namaste posture. All together, send your wishes of love, health, peace, happiness and joy to the rest of the world. You can open your eyes and sing together a song that will give you peace of mind and make movements accordingly.

The tree pose: You are standing tall at the mountain pose, pressing both feet firmly on the floor; arms on your side, your back, neck upright. You are as strong and powerful as a mountain. Your hands will open to the sides for balance. Put one foot up to the inside of your opposite thigh as high as possible with the other foot firmly on the floor. Hold your look at a point in front of you and raise your hands up slowly. Now you are a beautiful tree with sound roots in the ground, with branches (the arms) and green leaves (your fingers) reaching the sky! This is an ideal pose for flexing the pelvis and to promote balance and concentration.

Warrior no 2: Bacaklar yanlara açık, ayaklar yere sağlam basıyor, denge eşit şekilde ayakların dört tarafına yayılıyor, kollar yanlara açık, kalça karşıya dönük. Tek ayağı yana doğru çevirip aynı bacağın dizini yaklaşık 90 derece kırın. Dizinizi kırdığınız yönde elinize bakın. Dengeli, cesur, kuvvetli birer savaşçıyız! Oklarınızı hazır edin, hazııır ve yollaa! Diğer tarafa da aynı şekilde duruşu uygulayalım. Denge, konsantrasyon ve güç gerektiren bu duruş bacak kaslarını, kolları da çalıştırıyor.

Warrior no.1: Again, stand with legs apart, pressing your feet firmly on the floor, arms open to the sides. Rotate one foot to the other side and bend the knee about 90 degrees. Now, rotate your hips also in the direction of your bent knee. Put your arms all the way up touching your ears. You are now in full balance pressing the floor and reaching out to the sky with our your head and arms. Imagine what kind of warrior you are!

Bow pose: Lie on your belly, bend your knees and raise your feet. Hold your ankles with your hands from the back and raising your head, stretch your body upwards as if you are a bow. While rocking back and forth on your belly, breathe in and out. This practice will revive the whole body, flex all muscles and give a massage to the inner organs.

Cobra snake pose: Lie on your belly, put your hands on the floor next to your breast. When you inhale, raise your head and breast up like a cobra snake while bending your knee and trying to touch your head with your feet in the back. When you exhale, put your head and feet on the floor and rest.

Moon pose: Sit on the floor with your heels touching your hips, and then lean forward and touch the floor with your forehead. Hands on the floor next to your body, palms face up. Close your eyes, relax your body completely and rest. Breathe in and out regularly, eyes closed.

Candle Pose: Sit on the floor with your soles touching each other. Hold your toes with your hands and roll forward and backward. When you roll backward the legs will be strait and your toes will touch the floor in the back… After rocking a few times and stretching your back, raise your legs up by supporting your waist with your arms. Now you are in an upright position just like a candle, not moving…Look at your toes, that is to say, ‘the flame of the candle’. This position revives the whole body, stimulates the thyroid glands, works out the back and neck muscles.

Double Lotus Flower Pose: Facing your partner, sit on the floor with your legs apart, the soles of your feet touching each other. The knees will be bent a little. Lean forward and hold each other’s hands tightly in the middle. Lift your feet up by balancing yourself on your bottom and getting strength from your hands. This is ideal for balance and concentration and also to strengthen leg muscles.

Deep Relaxation: Lie on your back with your legs and arms open to the side, palms up, the head and neck relaxed, face muscles relaxed, eyes closed, the whole body, muscles, bones, joints lying heavily on the floor, totally relaxed…Slowly inhale and exhale through your nose. Let your belly rise when you inhale and set when you exhale. Relax, unwind, rest. Enjoy the sensation of relaxation of both the body and mind. Keep this breathing session for 5-10 minutes and then turn to one side and sit up slowly.

Om meditation and Namaste posture: Sit on the floor comfortably with legs crossed or on your knees. Close your eyes and say ‘Om’ three times. Inhale and when you exhale say OM with an extended ‘m’ letter. This sound is the sound of the cosmos, the sound that relaxes us with similar resonance in every body, the sound of our existence, symbolizing the beginning and end of everything; it symbolizes that everything is ‘one’ in the cosmos. Our body, mind and soul are a healthy unity in harmony with the cosmos. All together, send your wishes of love, health, peace, happiness and joy to the rest of the world. You can open your eyes and sing together a song that will give you peace of mind and make movements accordingly. Lastly, first embrace and thank yourself and then each other with namaste posture. With Namaste, we are saying: ‘My inner light sees your inner light and respects it’