RECOMMENDATIONS
Upside Down Games offer physical, social, and intellectual benefits for players of all ages. Our games are based on exhaustive research, supported by consultations and interviews with prominent professionals from the field of yoga as well as from medicine, education, and children’s recreation.
It is important to stress that children’s bodies are fragile; they must not be forced to get into any posture that would cause them discomfort or pain.
AGE
Our games can be performed no matter how old you are. They can be practiced by anyone, irrespective of age, sex and physical condition. From the age of five, children can perform the more common exercises. It is recommended, at that early age, that they perform the postures a greater number of times, but that they stay in each pose for less time, so as to avoid boredom.
FOOD
It’s better to practice with an empty stomach. If you absolutely must eat before, then allow at least one hour after a light meal and three hours after a heavy meal.
CLOTHING
It is important to wear comfortable clothes that allow movement, and to not wear anything tight that could impair breathing.
BREATHING
Breathe normally, but make sure you are always breathing through your nose and not your mouth. And don’t hold your breath at any time.
CAUTION
Don’t push beyond your personal comfort level. Discontinue holding a posture if it causes pain or if you find yourself holding your breath. It’s also a good idea to place a mat or blanket on the floor.
BEFORE PLAYING
- Take off your shoes.
- Wear comfortable clothing.
- In some poses a yoga mat or blanket can be used to avoid feeling the hardness of the floor on the head and the body.
- It is better to practice with an empty stomach. If you absolutely must eat before, then allow at least one hour after a light meal.
- Move around a bit to warm up. You can perform the Sun Salutation (shown below) as a warm-up exercise.
SUN SALUTATION
The Sun Salutation is an ancient practice of the yogis that was traditionally done before sunrise. It is a series of continuous movements that is done slowly and consciously.
This version of the Sun Salutation has been specially adapted so that any child can practice it. Once they are familiar with this practice, they can carry it out before beginning the game since it will help them to warm up and to loosen up their whole body.
TECHNIQUE
Stand with your legs together, arms alongside your body and palms facing your thighs.
Inhaling, stretch your arms out and raise them over your head. Arch your back a bit.
Exhaling, bend your trunk forward trying to place the palms of your hands on the floor. Keep your legs straight.
Inhaling, bend your legs, place the palms of your hands on the floor, and bring your left leg back, while your right leg remains bent between your hands.
Exhaling, bring your right leg back next to your left leg. Make sure that your legs are spread a bit. Raise your hips and bring your trunk and head down. Keep your legs and arms stretched out, and your back very straight.
Holding your breath, bend your arms until your whole body is 4 inches away from and parallel to the floor.
Inhaling, straighten your arms, arch your back, and bring your trunk and head back.
Exhaling, raise your hips and bring your trunk and head down. Keep your legs and arms stretched out, and your back very straight.
Inhaling, bring your left leg forward and place your foot between your hands. Keep your right leg extended and your gaze straight ahead.
Exhaling, bring your right leg forward and bring your feet together. Keeping your legs extended, bend your trunk forward trying to place your hands on the floor.
Inhaling, gently raise your trunk until you are straight.
Repeat the exercise twice.
