Heading to the park on a warm summer day to spend some time outdoors?   Looking for the kids to burn off some energy while you are there so they come home tired and calm? Tired of playing the same old games each time you are there or maybe you are just tired of hearing the famous “I’m bored”, or “they won’t play with me.”   How about putting a spin on a game that everyone can join in with and know how to play?  Everybody knows the game of tag but why not spruce it up and play yoga freeze tag?

When you are touched become frozen in a yoga posture until a nice friend tags you to unfreeze.  Challenge your balance, build strength and stamina and still your mind between bouts of running and shrieking and enjoy the game of tag!  Add some fun by making up some of your own yoga postures as you invite the creativity to soar and the giggles continue.

Image credit: db*photography on Flickr

Have a long car ride ahead of you and looking to create a new playlist that everyone will enjoy, while keeping your cool?  How about some positive and uplifting music that will have you and the kids grooving and smiling through the daytime and calming the nerves when it’s naptime?  Here are some of my favourite tunes for the car….

Be The Change- MC Yogi

Feeling Good Today- Snatam Kaur

I Got Love For You- Michael Franti

Happiness Runs- Shakta Kaur Khalsa

Shine On- Wade Morissette  (yes, this is Alanis’s twin brother! His music is AWESOME!)

Elephant Power- MC Yogi

I am Happy- Snatam Kaur

Love Is My Religion- Ziggy Marley

Lovebug- Jonas Brothers

Little Bit of Feel Good- Jamie Lidell

We Are One- Wade Morissette

Sweet Pea- Amos Lee

Brave & Bold- Shakta Kaur Khalsa

Long Time Sun- Snatam Kaur

Ong Namo- Snatam Kaur
Namaste,

~Amanda

DeGrace Energetics & Little Lotus Yoga programs may be found at www.amandadegrace.ca  & http://littlelotusyoga.wordpress.com 

Follow @littlelotusyoga on twitter for up to date information, recommended resources and to continue enjoying yoga with your children.

Join our “Little Lotus Yoga” fan page on Facebook to access pictures of postures, yoga sequences, guided meditations and recommended resources.

Schools out and summer holidays are here. Along with this comes day camp, sleeping in and of course summer vacations!  As parents at times we need a vacation to recover from the vacation we just had with our family. The list making of what to bring, the packing of suitcases, bringing food along for the drive, packing games and activities for the car and making sure pets are taken care of while you are away and the mail brought in, is just the beginning preparation of getting away as a family.  My husband and I, being new parents, just took our first family vacation.  The amount of stuff we had to bring with an infant and the two of us was out of this world!  You can read about our journey at http://namastemommy.wordpress.com

If you have a long car ride ahead you may be a little worried about the possible endless “are we there yet?” requests.  Why not do a little yoga in the car to calm your own nerves while having fun with the kids piled in the back of the van?

1)      Tense & Relax- tighten up your whole body from the top of your head to the tips of your toes. Scrunch up your faces while you do it and see who has the funniest face! Then relax your whole body, becoming limp like a piece of cooked spaghetti. Relax your cheeks, mouth, shoulders, arms, etc.

2)      Visualization- Take a look out your window and find a tree that catches your attention. Maybe it was the tallest one you saw, shortest one, had many leaves, large branches, etc. Then close your eyes and visualize that tree in your mind. Can you remember what the branches looked like? Was the tree was blowing in the wind or standing still? Was the tree close to the road or farther away in a field?

3)      Cooling Breath- feeling a little overheated while in the car full of your luggage and your kids? Kids complaining that their sibling is looking at them or has happened to touch them (gasp!) Take time out to chill your mind and bring down your internal body heat with this cooling breathe. Stick out your tongue (not at each other!) and roll it to mimic a drinking straw. Slowly inhale through your “straw”, feeling the air become cool as it travels over your tongue and down into your body. Exhale through your nose. Continue to inhale through your “straw” and exhale through your nose until everybody in the car is laughing and enjoying the car ride together. Well, for now anyways

Namaste

~Amanda

DeGrace Energetics & Little Lotus Yoga programs may be found at www.amandadegrace.ca & http://littlelotusyoga.wordpress.com

Follow @littlelotusyoga on twitter for up to date information, recommended resources and to continue enjoying yoga with your children.

Join our “Little Lotus Yoga” fan page on Facebook to access pictures of postures, yoga sequences, guided meditations and recommended resources.

The end of the school year is here and with the anticipation building for the summer holidays to begin, coupled with the summer heat, we all know that students can become a little over excited these last few days.

I remember as a student the last few school days being about having fun, making our last memories together as a class, excitement of being in a higher grade the following year and cleaning out our desks and classrooms of all our hard work.

Looking for a creative outlet these last few school days? Want to get your students up and moving? Have a little fun while still taking time to stretch your body!  Why not try this yoga game….

1. Have all the students line up one behind the other. If you have a large group you may wish to split into 2 or 3 lines. If you want to use mats line them up one after another to mimic a runway.

2. Put on some fun music. I am a huge fan of using bhangara music for this game but use whatever you can find that is lively and fun!

3. Chose a yoga move (ie: downward dog) to do all the way down the runway. Send the students one after another ensuring adequate space between each. When the student gets to the end of the runway they walk back and prepare for the next move! The can encourage each other as they do their yoga move down the runway, cheer, clap & have fun!

Movement ideas: downward dog, log roll, crab walk, hop like a frog, dinosaur (right hand holds right ankle, left hand to left ankle), bear (similar to downward dog but right foot and hand move forward at same time, then left hand and foot).

Remember to have fun, be creative and let the students develop their own moves, and smile because….. schools out for summer!!!

DeGrace Energetics & Little Lotus
www.amandadegrace.ca

*Note: Amanda shares part 1 of her prenatal yoga post here.  This post has some even more great positions and techniques for you to enjoy while expecting**

Downward Facing  (Adho Mukha Svanasana)

From a table top position curl your toes under so they come in contact with the earth and lift your hips up and back.  As your lovely baby belly continues to grow you will find you have the need to widen your stance by walking your feet out to the sides of your mat as your hips become more open.  Press your heels towards the earth, lengthen through the back of your legs, lengthen through your spine, lengthen your arms and spread your fingers with hands firmly planted into the earth.

Image: Yoga Journal

Garland (Malasana)

Come into a squatting position, placing your hands on the floor to support yourself should you wish to.  Open up your inner thighs, with your feet and knees facing out on a diagnol.   If you are comfortable with your hands off the floor you may press your elbows into your inner thighs and place the palms of your hands together.

Image: Yoga Journal

Eagle Arms

Stretch your arms out in front of you, shoulder width apart, palms facing each other.  Cross your arms, right over top of the left, as your scapula widens and you feel your shoulder blades widen apart. Place right elbow direcftly over top of your left and bend your arms moving the back of your hands towards each other.

Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other. Gently turn your forearms so the palms of your hands press into each other.

Cow Face Arms

Rest in a comfortable seated position.  Sit with a lengthened spine, inhaling and exhaling fully, complelely and slowly through your nose.  Reach your left arm towards the sky, then bending from the elbow walk your fingers slowly down your back as your elbow points towards the sky. Ensure the shoulder is relaxed here and drawn away from your ear. Take your right arm, bending your elbow, place the back of your hand on your lower back. Slowly begin to walk your left hand down your back and right hand up your back as they move towards each other. Stay open in your chest, heart shining, and the front of your shoulders open.

(See picture from above for cow face)

Mountain (Tadasana)

Stand tall, grounding your feet into the earth as you lift up through your arches. Legs are long, hips are square and facing forward. Spine is tall and lengthened, with vertebrae stacked on top of vertebrae. Open your chest proud, letting your heart shine and melt your shoulders down your back away from your ears. Neck is long and the crown of your head is pressing towards the sky. Close your eyes here, inhaling and exhaling through the nose fully and completely.  Send warm and loving thoughts and wishes to your growing child as they are nurtured within your body.

Image: Yoga Journal

3 Part Breathe with Pelvic Relaxation (for use when very close to birthdate)

Sit in a comfortable cross legged position. Lengthen your spine, stacking vertebrae ontop of vertebrae.  Lengthen your neck, open your chest, float your shoulders down your back and press the crown of your head towards the sky. Begin to inhale and exhale through your nose in a relaxed manner.  Visualize your pelvic floor relaxing and physically feel your pelvic floor floating towards the earth, relaxed.  As you inhale, through your nose, invite the breath to travel to your belly as it surrounds your baby, then fill your ribs and intercostal muscles and finally your chest.  With each exhalation, through the nose,  the air in the chest leaves the body first, then the ribs and finally the belly.  Continue with your 3 part breathe inviting relaxation and calmness to surround yourself and your growing baby while relaxing your pelvic floor and the surrounding muscles.  When your babies birthdate approaches practicing to relax your pelvic floor will assist in the birthing process of your bundle of joy.

Spend time each day to celebrate your pregnancy and the bundle of joy that is growing inside your body.  The bond between a mother and child may change throughout the years but its strength will always remain the same.

Namaste!   Amanda

DeGrace Energetics & Little Lotus Yoga programs may be found at www.amandadegrace.ca & http://littlelotusyoga.wordpress.com

Follow @littlelotusyoga on twitter for up to date information, recommended resources and to continue enjoying yoga with your children.

Join our “Little Lotus Yoga” fan page on Facebook to access pictures of postures, yoga sequences, guided meditations and recommended resources.

Lululemon Athletica on Flickr

Bringing another life into the world is a miracle and a life long connection of love, nurturing and a bond stronger than anything else in this world.  Creating a foundation of a healthy mind, body and spirit will pay forward to your little one as they continue to grow and thrive within your uterus.  Practicing yoga throughout your pregnancy enables the mother to focus on their pregnancy, turning their senses internally and becoming more aware of what is happening within their own body…the miracle of life.  The pregnant mother becomes more aware of how she is feeling mentally, physically, emotionally and spiritually and is able to modify her lifestyle as her body asks her to. 

As another life force is growing inside the pregnant mother she becomes more fatigued, at times feeling absolute exhaustion.  By setting aside time for a daily yoga practice, whether 10 minutes or 60, the mother becomes aware of when she needs to rest, revitalize and regenerate.  There are also specific yoga movements and breathing techniques that can increase the pregnant mothers energy and stamina.  As your loved one grows inside your uterus your centre of balance begins to shift which in turn compromises your postures. Some muscles begin to become over worked and others not worked enough, causing stiffness, soreness and energy blocks.  Yoga will assist you in releasing any muscle soreness, regaining a more powerful posture.  When you create a balance within your body, the circulation is greatly improved and the body is invited to relax.

Developing, or continuing with your current yoga practice, will empower you throughout the birthing process.  Utilizing breath awareness and control, developing awareness within your body will assist with labour coping strategies, creating a still mind while you ride the wave of each contraction and becoming comfortable in finding birthing positions that work for you throughout your birthing experience.

3 Part Breathe

Sit in a comfortable cross legged position. Lengthen your spine, stacking vertebrae ontop of vertebrae.  Lengthen your neck, open your chest, float your shoulders down your back and press the crown of your head towards the sky. Begin to inhale and exhale through your nose in a relaxed manner.  As you inhale, through your nose, invite the breath to travel to your belly as it surrounds your baby, then fill your ribs and intercostal muscles and finally your chest.  With each exhalation, through the nose,  the air in the chest leaves the body first, then the ribs and finally the belly.  Continue with your 3 part breathe inviting relaxation and calmness to surround yourself and your growing baby.

Cat/Cow

Move into a table top position, with your shoulders in line with your wrists and hips in line with knees. Spread your fingers apart to create a strong base of support.  Inhale through the nose as your belly moves towards the floor and your head and tail bone lift.  Exhale through the nose, rounding through your spine, gazing towards your knees or your growing baby.

Cow Face (Gomukhasana)

Sit with your legs extended out in front of you. Bend your right leg and cross your right leg over your left, stacking your knees one on top of each other. Place your right foot close to your left hip. Bend your left leg (which is on the bottom) and place your left foot towards your right hip.  Lengthen tall through the spine, opening your hips and grounding your sit bones into the earth.

Bound Angle (Baddha Konasana)

Sitting with lengthend spine, open chest, relaxed shoulders, and long neck, bend your knees as they gently fall towards the earth and the soles of your feet come together. Open up the inner thighs and hips, bringing relaxation and calmness to your body as you visualize the birth of your baby.

Wide Angle Seated Forward Bend (Upavistha Konasana)

With your sit bones grounded into the earth and spine and neck lengthened, chest open, open your legs to a comfortable position as you feel a light stretching and opening of the inner thights. You may wish to place your hands behind your body or in front to assist in supporting the spine and maintaining its length.  If this feels comfortable begin to forward fold from the hips, leading with your heart first. Only forward fold as far as you feel comfortable.  Respect your body and the wishes of your baby.

Stay tuned for more in my next post.

Namaste!   Amanda

DeGrace Energetics & Little Lotus Yoga programs may be found at www.amandadegrace.ca & http://littlelotusyoga.wordpress.com

Follow @littlelotusyoga on twitter for up to date information, recommended resources and to continue enjoying yoga with your children.

Join our “Little Lotus Yoga” fan page on Facebook to access pictures of postures, yoga sequences, guided meditations and recommended resources.

A wonderful fellow Best Tools for Schools blogger and friend, Leslie Scott was asking on Twitter ways she can tone her arms without always going to the gym and using free weights.  As I am sure many of us can relate working full time jobs, being full-time parents, partners and moving through life at what seems a break necking speed sometimes can be overwhelming. Through in trying to find time to exercise, incorporate proper nutrition and actually finish a load of laundry without it sitting in the washing machine soaking wet for days may seem daunting.   In celebration of Mothers Day I wanted to dedicate this blog to all the mothers out there, who I am excited to join the ranks of any day now!

I am here to show you ways you can get to die for toned arms, halter top ready, for the summer months. These yoga postures can be done in your living room during tv commercials, while at the park and the kids are running around, after a morning run, or any other time you happen to have a spare moment to breathe

Yoga Journal (www.yogajournal.com) provides great movement descriptions and pictures online. I recommend that you bookmark them for the next time you are looking for a quick stretch or movement to work a specific area of the body. You can use their sequence page to create sequences of movements and then print it off to add to your workout routine!

Below are my top 6 recommended movements to tone your arms as you prepare to put away the sweaters and embrace the summer weather.  Hold each movement for as long as you are comfortable doing so, but don’t be afraid to challenge yourself. Most of the time it is our mind, not our body,  that tells us it has had enough of a certain movement because change and challenge can be hard mentally. Not only do these movements tone the arms, they also have many other benefits such as challenging the core (abdominals and back muscles).

1.  Dolphin Plank  http://www.yogajournal.com/poses/2463

2. Plank Pose http://www.yogajournal.com/poses/470

3. Side Plank Pose http://www.yogajournal.com/poses/783

4. Four-Limbed Staff Pose http://www.yogajournal.com/poses/469

5. Dolphin Pose http://www.yogajournal.com/poses/2462

6. Upward Plank Pose http://www.yogajournal.com/poses/2474

Once you become comfortable completing each movement on its owns then play with the movements flowing from one to another. An example of a flowing sequence may be moving from plank to side plank right side, back to plank and then side plank left side, plank, rolling over to upward plank pose, back to plank and four limbed staff pose

Remember to take time each day to breathe, and of course to tone your arms up for summer!

Namaste!   Amanda

DeGrace Energetics & Little Lotus Yoga programs may be found at www.amandadegrace.ca

Follow @littlelotusyoga on twitter for up to date information, recommended resources and to continue enjoying yoga with your children.

Join our “Little Lotus Yoga” fan page on Facebook to access pictures of postures, yoga sequences, guided meditations and recommended resources.

I am fresh out of a screening of Food Inc. hosted by one of the brains behind Best Tools For Schools (www.toolsforschools.ca), Candace Derickx.  The documentary seemed to become a trending topic on Twitter one evening and many individuals invited their passion to shine through with opinions, sharing knowledge and wisdom.  Since many of us had yet to see Food Inc it was kind of Candace to open her home to us to view the movie. I think my lovely husband was slightly hesitant  with me watching this documentary after the impact that Fast Food Nation (http://www.amazon.com/Fast-Food-Nation-Dark-All-American/dp/0060938455) had on our eating habits. He knew I would be coming home with other diet related changes we would need to change.

Watching this amazing documentary my thoughts continued to come back to the yoga principle ahimsa (http://littlelotusyoga.wordpress.com/2010/02/07/yoga-seeing-the-whole-picture-part-1/) Ahimsa translates to non-harming. Non-harming to not only ourselves and those around us (mentally, physically, spiritually, emotionally), but to the environment, animals and property.  Ahimsa is the first yama (translates to personal restraint) in the 8 limbs of yoga. When you hear yoga you may think of movement, exercise or meditation. However, yoga movement (asana) is only 1 component of the 8 parts of yoga.  Food Inc reminded me that I have been taking such an important principle for granted and I was shocked back to reality.  How I had begun to lose my focus when it came to the food we were preparing for our family?

As a country girl, born and raised, I saw where a lot of our food was coming from. The chicken I ate came from my own backyard. I saw the chicks grow to chickens; they would run around freely and were feed properly. Our turkey came from our neighbour. Our eggs came from up the road and we were invited to get our own in the morning, still warm to the touch.  Our beef was bought in bulk from a local farmer whose cows we would see regularly roaming the fields and were well taken care of. Maple syrup was always local, freshly made and for a few years was made in our own backyard.  During the summer and fall neighbours would bring us fresh vegetables from their gardens and I loved picking berries (probably eating more than we actually picked as kids!) at the local berry farm’s where we had seen the berries grow in abundance.

I am afraid to say that I took all our fresh food for granted. As a child, growing up in the country, it was part of my life. Sure we went to the grocery store for various items weekly, but the local farms were in abundance in our family food supply as well.  I care too much about my families’ health, the environment, the animals of the world, and our planet earth to take any of this for granted anymore.  I am pledging to come back to my yogic roots and continue to think about how I can apply ahimsa on a daily basis.  What have you been doing to ensure your family is eating wholesome, nutritious, local food that is not part of a vicious chain of chemicals, processed foods and maltreated animals? What are you willing to change as a family to help protect our planet Earth?  Together, one person at a time, we can change how the food we eat is developed and processed. We can demand that the food we eat come from properly treated animals and plants. It’s time we step up to large corporations who are changing our food chain without informing the public of what we are actually eating. I challenge you from my heart to yours to continue to educate yourself on this topic and be active!

As a busy mother you spend your days working, taking care of the children, doing endless loads of laundry, grocery shopping and trying to take a time out for your mind, body and spirit. By the time you have finished enough of your daily to-do list that you feel okay with taking a moment to sit down and breathe the baby is already wake from his/her nap. Back up you get from the chair you just sat down in and think if only you had a moment to refresh, revitalize and re-energize.

The solution? Take time out with a few yoga postures that will revitalize and increase flexibility, all while clearing your mind and focusing on what matters most- your mind, body and spirit.

1. Sit comfortably in a cross legged position with your child in your lap with their back and head resting against your stomach. Slowly begin to inhale and exhale fully and completely. With each exhalation let go of any thoughts floating around in your mind. On each inhalation focus on bringing loving thoughts into your mind, ones that bring you joy and happiness. Maybe its thoughts of your family spending a fun day together, getting to enjoy a quiet bath with a glass of wine at the end of the day, or a vacation on a warm beach!

2. Place your baby on the floor in front of you on their back. Sitting in a cross legged position, begin to walk your fingers down your babies legs towards their tummy. Gently rest your hands on their tummy, rounding your spine, releasing your shoulders, neck and head. Depending on the flexibility in your spine and hips you may be able to share kisses with your baby from here, ensuring your sit bones stay grounded and in contact with the floor. You can tickle your baby, caress, massage or simply send loving thoughts from your heart to theirs. Remain in this position for at least 5-10 deep breaths.

3. With your baby still resting on the floor on their back (or playing comfortably around you) move into a table top position. Place your hands on the floor directly under your shoulders, and your knees on the floor in line with your hips. Lengthen your spine and lengthen your breathe. You may wish to move into this position with your baby underneath you so you are able to look at them face to face. Inhale and soften your belly towards the floor lifting your head and neck to gaze towards the sky as well as your hips and tail bone. On your exhalation round your spine as you bring your gaze towards your baby, navel or between your knees. Continue moving gently through this cat/cow combination, breathing deeply and fully.

4. Moving back to a table top position draw your hips back towards your heels, moving your knees as far apart as needed to make room for your upper body to melt towards the earth. Place your forehead on the floor, or you may find it more comfortable to place a pillow on the floor for it to rest on. Extend your arms out in front, in line with your shoulders, and place your hands at your babies heart centre, hold their hands or gently massage or tickle.

Share the joy of yoga with your baby, taking time out of your schedule to breathe, relax and revitalize. Nurturing yourself will pay tenfold when giving back to your family!

Namaste,

~Amanda

DeGrace Energetics & Little Lotus Yoga programs may be found at www.amandadegrace.ca

Follow @littlelotusyoga on twitter for up to date information, recommended resources and to continue enjoying yoga with your children.

Join our “Little Lotus Yoga” fan page on Facebook to access pictures of postures, yoga sequences, guided meditations and recommended resources.

Many of us may remember as children the challenge it was at times to focus at school, or have watched our children as they sit at a desk and fidget while trying to learn.  Focusing ones attention for long periods of time can be challenging for many and the expectation to sit in a classroom environment with focused attention for extended periods of times can be very demanding for many children.  The practice of yoga enables students to focus for longer periods of times while gaining control over their mind, body and spirit as they channel their energy towards learning.

The addition of yoga classes in schools has been gaining momentum.  Some schools are choosing to offer yoga during physical activity classes, as after school activities, or as mini-breaks throughout the day as a way to recharge and revitalize after spending many hours sitting at a desk.

The benefits of yoga are endless and below are excerpts from the Study of the Yoga Ed Program at the Accelerated School, conducted by Program Evaluation and Research Collaboratives (PERC) by the Charter College of Education in Los Angeles, California.

This research study has been able to confirm the following:

• Students who had high participation rates in yoga class had fewer discipline issues.
• Yoga participation assisted in improving student’s physical health.
• Consistent yoga participation correlated with positive grades and academic participation.
• Students overall views of themselves increased and negative self perceptions decreased with yoga participation.

Here are some ways you may incorporate yoga in the classroom, or at home as a quick homework break and de-stressor.

1. Tense & Relax

Sitting in your chair, place both feet on the floor and sit up tall.  Take a deep breath in and squeeze your whole body from the top of your head to the bottom of your feet, including down to your fingertips. Feel your cheeks tighten, your hands and your toes.  Hold your breath as you squeeze for a few seconds.  As you begin to exhale release all the tension as your head, arms, torso, legs and feet turn to jello.  Repeat a few more times.

1. Seated Twist- Let’s wring out any negative thoughts and energy!

Sit tall in your chair with both feet flat on the ground.  Place your right hand on your left thigh, right hand rests behind you. Look over your left shoulder as you twist from your belly button.  Each inhalation grow a little taller and each exhalation continue to twist as you look over the left shoulder.  Repeat on the other side.  Twisting cleanses our internal organs in a similar manner as to wringing a dish cloth out of its excess water.

1. Seated Half Moon – Stimulate your nervous system, rejuvenate spinal discs & energize arms, shoulders and torso.

Sit tall in your chair with both feet flat on the ground. Inhale and raise your hands up over head, clasping your hands together.  As you exhale stretch to the left, keeping both sits bones (your bum!) on the chair.  Feel your left ribs and hip move closer together as your right ribs and hip grow apart. Take 3-5 deep breaths. Inhale your arms back to centre. As you exhale stretch to the right, once again keeping both sits bones on the chair. Feel your right ribs and hips move closer together as your left ribs and hip grow apart. Take 3-5 deep breaths. Inhale back to the centre and exhale your arms back down to your side.

Little Lotus yoga currently offers yoga classes for physical activity classes at various schools as well as after school programs. Interested in having a special gym class full of yoga fun? Contact for more details!

Remember to take time out during the school day, invite students to move their body, free their mind and allow their spirit to soar. Celebrate the joys of yoga even while sitting!

Amanda DeGrace

Accelerate your career and be empowered by Amanda DeGrace, respected fitness professional & yoga teacher. Energy, charisma and an amazing passion for life are qualities displayed by Amanda in both her everyday life and her yoga and wellness classes. Amanda is CEO of DeGrace Energetics, and creator of the innovative Little Lotus Yoga program. Amanda currently teaches in the Ottawa area and presents at educational events and trainings across Canada. Be inspired and empowered as Amanda shares her enthusiasm to keep moving, keep fit and keep it fun!

DeGrace Energetics & Little Lotus Yoga programs may be found at www.amandadegrace.ca

Follow @littlelotusyoga on twitter for up to date information, recommended resources and to continue enjoying yoga with your children.

Join our “Little Lotus Yoga” fan page on Facebook to access pictures of postures, yoga sequences, guided meditations and recommended resources.