It’s the Nation’s Biggest Sports Day, and I Am Team GB with Toyota are facilitating hundreds of active events up and down the country to get people active.

To help us get into the active spirit we spoke to the experts at More Yoga for tips on how to get fit with your loved ones this weekend.

Yoga doesn’t have to be just for Sweaty Betty clad millennials in swanky boutique studios – you can do it anywhere and get the little ones involved. Why not make the most of the sunshine this bank holiday and head outside to try this family-friendly flow.

Instructor Kelly Craig walks us through a simple yoga workout that you can try out with the whole family.

‘Yoga is such a fantastic tool for all the family to do together,’ says Kelly. ‘We all have such busy and fast paced lives with a lot of those times spent looking at mobile phones and television screens. Yoga can help to bring the family together and create a sense of real connection with each other.

‘Family yoga is a great way for you to explore different shapes, strengthen your bodies, discover more about each other and have loads of fun.

‘Remember through all this keep taking deep breaths in and out and of course if there is ever any pain, stop straight away. Below are some of my favourite poses you can try today:

Tree for balance

Place one foot on the ground and the other one onto the inner thigh or shin (not on the knee).

Find your focus to help find some stillness and squeeze the belly in.

Focus the eyes on something still in front of you to help you find that balance.

Think of growing tall like a tree and feel proud in your body.

This will help with posture and confidence.

You can also try:

  • Lifting one or both of your arms up high. See how tall you go.
  • Swaying your branches – watch that balance!
  • Lift your eyes up higher and maybe even close your eyes to really test your balance and concentration.
  • Bring all the family together by holding hands in a circle – and smile at each other or say a kind word to each other.
  • You can even practice lifting your bent leg out to the back (aeroplane pose) and then forward to tickle your toes together.

Cobra for strength

Lie on the floor and stretch your legs back with the tops of your feet on the floor.

Straighten the arms or bring them out to the side and think of lifting high up from the crown of your head (watch it doesn’t hurt your neck).

Lift the chest up and smile.

Think of being a slithering snake.

This helps to stretch and strengthen the spine.

You can also try:

  • Flying the arms out to the back and lifting your legs up so you are balancing on your belly.
  • Coming into a circle with your family and reach your fingers towards each other to say hello.
  • Trying to bring a ball between your feet and see who can hold it the longest.
  • Being snakes around the room.

Boat pose for connection

Sit with a tall spine and legs bent.

Lean back and take the arms out in front of you and start to find your balance.

Once you feel balanced, slowly raise the legs up off the ground. Squeeze that belly and lift up from the chest.

Great for getting a strong belly and testing your balance.

You can also try:

  • Connecting your feet to your someone in your family and maybe see if you can hold hands.
  • Seeing if you straighten your legs up high to the sky and point your toes.
  • Maybe go into a circle and see if you can meet all your feet in the centre.

Double downdog for fun

Find your downward facing dog to help stretch all the back body. Take some time to walk into it and find the ground beneath you.

Really press down into your hands and relax your neck.

When you are ready, start to face your down dogs the same way and have the smallest person bring their hands just in front of the taller family member.

Slowly, the smaller family member will lift their legs so they are on the lower back of the taller person.

Remember when coming down not to jump off but just to ease off gently so you come out safely.

You can also try:

  • A long down dog line with all the family involved!
  • Maybe the smaller person can lift one leg up in the air and then the other!
  • If you are feeling super adventurous and steady then see if you can walk very slowly forward lifting one arm up then the other!

Lizard on a rock for relaxation

The taller person comes into a rock or ball shape on the floor (known as childs pose)

The taller person facing upright, places their tailbone to yours and starts to gently lie back so both your backs are on top of each other

The taller person can lift their arms overhead and ever close their eyes!

This pose is all about trust, communication and relaxing your body. It also creates body and breath connection

You can also try:

  • Listening to each other’s breathing to see if you can do it at the same time.
  • Counting the breathing in for five and out for five.
  • The smaller person lifting their legs up to test balance.

MoreYoga & Here For You For Them run regular Happy Family Yoga workshops at MoreYoga studios. Join them for upcoming sessions:

Happy Family Yoga is a unique workshop aimed at parents and their children to enjoy together. It aims to provide a great way to connect with your child through exploring shapes with the body through partner poses and games as well as some mindfulness techniques.

It’s perfect for children aged five and over, and parents have to come too.

It costs £25 for one parent, one child; £30 for one parent, two children.

I am Team GB

Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.

Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.

Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.

To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com

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