Archive for the ‘yoga for children’ Category

By Robin Soderlund

Through the physical postures of yoga, one learns to control the body with the mind. When the mind is healthy and in control, the body releases “diseases,” and these diseases can be physical or mental. For years, adults have experienced the benefits that Yoga can bring them as they get older. Recently, studies have shown that children benefit as well from the yoga postures and breathing exercises, enhancing the physical, mental and spiritual aspects of their being.

As a Montessori teacher, I know that children learn through their environment, and through repetition and at their own level of ability, children can succeed at many tasks. This is the key reason why Yoga is essential for children’s health. A child can learn in a fun, social environment, yet still learn according to their ability and repetition. There is no competition in yoga. Children learn not to look down on other’s abilities as they learn compassion and respect through Yoga.

Yoga brings many benefits to children as they grow. These benefits are strength, flexibility and coordination, along with improved focus, increased self-awareness, and increased self-esteem. Children learn to breathe well, release stress, and relax completely. Through Yoga, a child’s motor skills are naturally strengthened. Just after a few weeks, one can see changes in physical strength, especially when teaching special needs children. These changes in turn make the children start feeling better about themselves, and may start taking better care of themselves. Their attitude toward life may also change.

We come into this world with what we are born with. That is why I would like to focus on the physical side of Yoga. At age ten, I found out I had scoliosis. I also had a seizure disorder. I am not sure to this day, if the scoliosis has anything to do with my seizures, although I do know scoliosis has an impact on neurological aspects of the brain. Both the scoliosis and seizure disorder are labeled as idiopathic.

A spine with scoliosis looks like an “S” or a “C,” and some of the bones in the spine can also be rotated slightly, making someone’s shoulders look uneven. One of my shoulders was always higher than the other one, so I was taken to a foot doctor. My left insole would wear down before the shoes actually wore out. Special moldings were made for my feet, so that insoles could be put in my left shoe. This way, my gait would appear straight.

My spine did not have much of a curve, and so I passed the testing in school, where you bend over and someone feels the curve of the spine. Because my curve was ‘borderline,’ I was never tested by a doctor. For years, my mother told me that I slouched, and she constantly told me that if I didn’t sit up I would get a brace. And so I sat up straight.

However, neither sitting up straight nor wearing the special insoles helped the scoliosis. Through my teenage years, I continued to have more seizures in public, and between those and my abnormal posture, my self-esteem started to decline. First, I worried about having seizures in school, and because I slouched, I was told that I was the “shy” one. I gradually took on that role and had no self-esteem whatsoever. Of course, this continued on into my life as an adult

At age 41, I began going to a Hatha Yoga Class twice a week. When I started Yoga, it hurt so badly. First, I was a little over weight, and my back and core were not that strong. Some days, my back was so tight and painful, but as I continued with yoga, the pain lessened.

I can honestly say, in the three years that I have done yoga, my back has improved immensely, but it has also been a painful process. My body is stronger, my core is stronger. I no longer feel the same way I did years ago about myself. I feel more certain of myself and more aware, and I have accepted myself for where I am in life. I feel more at peace, and I wish anyone with scoliosis could feel the same as me. It is quite liberating.

Yoga can have a huge influence on seizure disorders. I am an example of that as an adult. My seizures are often brought on by stress, and in the three years that I have done Yoga, I have not had a seizure. I still am on medication, but formerly I would have a seizure at least once a year, and sometimes more frequently. Yoga has helped me to control my stress levels, and I believe Yoga works not only for adults, but also for children.

If a child has seizures, Yoga can help reduce them. Seizures control the central nervous system. Doing deep diaphragmatic breathing helps restore normal respiration and can help to reduce the chances of going into a seizure. So if a child feels a seizure come on, they can try to prevent one with deep breathing. Practicing the asanas also helps balance the metabolism and the nervous system. Since many seizures are brought on by stress, meditation or relaxation techniques can help improve the blood flow to the brain and help to slow down stress hormones.

Even though there really is not a sure cure for scoliosis, I think that starting children young in Yoga can at least keep their spines flexible and help a child build a strong healthy back and body at the same time. It is very important to strengthen and lengthen the muscles that support the spine. Yoga focuses on keeping the spine straight and strong. Through the postures, children can gain a lot of strength and flexibility. The reason I feel Yoga could have a great impact on children is this: children at a very young age still have soft bones and their bones are growing. If they have a chance at acquiring scoliosis, Yoga can help them at least prevent it by having fun with their friends through the use of strong Yoga poses, pretending to be animals, making animals sounds, and through meditation and relaxation. The more a child can release stress and have fun working with the asanas, the more Yoga can help children who deal with seizures. Not that Yoga is a cure, but Yoga can certainly help prevent a seizure by calming the nervous system.

Along with the physical postures, a cool down or relaxation is always good for the spine, especially in corpse position. This allows for the mind and the spine to gently relax after working on the postures. Doing a step-by-step relaxation from head to toe helps release tension by letting go.

Yoga emphasizes breath awareness while doing the postures. Children with scoliosis may experience decreased breathing capacity, especially on the concave side. Yoga breathing is essential for these children, so that they can create more lung capacity and have more evenness on both sides. Concentrating on doing belly breathing or balloon breathing would be a great way to get more air into the lungs. Doing group activities where children are constantly moving would also encourage more lung capacity for these children.

Children at a very young age not only prevent disease through doing Yoga, but gain the lifestyle as well. Children gain interest in others and gain respect for people and the world around them. Children that engage in better health early on in life will live longer and healthier lives. These children then in turn become models of good health to their children and the world.

Robin Soderlund is a certified Yoga teacher for children. She teaches classes in Brainerd, Minnesota.

By Marneta Viegas

Children are being brought up in a world of noise and busyness. Busy parents, school pressures, additional after school activities, computer games and fast moving TV can all add to their stress levels. School tests, falling out with friends, arguments between parents, feeling overwhelmed by homework and being bullied or teased can add to the stress as they learns how to deal with the outside world.

These stresses can cause a range of physical disorders such as sleeping problems, irritability; stomach aches bed wetting, headaches, muscular pains as well as mental and emotional problems such as depression, anxiety, nervousness, anger and temper tantrums.

Yoga is a wonderful activity that can help counter these pressures. When children learn simple techniques for self-health, relaxation, and inner fulfillment, they can navigate life’s challenges with a little more ease. Learning yoga from an early age encourages body awareness and appreciation of their surroundings. Physically, it enhances flexibility, strength and coordination as well as aids concentration and sense of calmness.

The beauty of yoga is that children of all shapes, sizes, abilities and ages can benefit from the exercises. Children can stretch as much as as comfortable as they learn that every body is different. Most of the poses have animal names and shapes which can capture the imagination of even the youngest of children. They can imitate the movement and sounds of the animals and imagine the qualities of that animal. For example when they adopt the lion pose, they can feel strong and courageous, while in the tortoise poise, feel quiet and still inside their mind as well as their body.

More and more schools are adopting yoga at this time. A recent government study reported by the Telegraph found that fewer school children are participating in school sports and are signing up for more “fun” non-competitive alternatives like circus skills (juggling) and yoga.

According to the article: “The study found that 58 per cent of secondary schools – and almost a third of all schools – offered cheerleading as a sport, more than a fifth trampolining, 21 per cent yoga and 18 per cent ‘circus skills’. This compares to the number offering rugby falling from almost three quarters of schools in 2006 to two thirds now.”

Interestingly enough, Nick Gibb (Tory schools spokesman) and Nick Seaton (Chairman of the Campaign for Real Education) were shocked and disappointed as they believe that competitive sport is crucial for exercise and team spirit.

It is wonderful news that children and their parents are choosing non-competitive options in school settings. Yoga is a great form of exercise for mind, body and mental health and so a wonderful way for children to stay fit and healthy throughout their lives.

Relaxation is also vital for children’s health and well being. Just a few minutes a day can help young children feel calm and focussed and ready to face their day. Relaxation can help children sleep as it decreases muscle tension, slows the rate of breathing and reduces blood pressure. It can also help children’s concentration and listening skills as they feel quiet and able to listen and assimilate information, so giving them better problem-solving abilities. Creativity and imagination is also improved as children are encouraged to take their minds away from their current situations and take themselves on imaginary journeys in their minds. Children develop self-esteem and a feeling of self worth as they start to see their strengths and qualities in the quiet.

Here are the most common types of relaxation techniques.

Breathing Exercises:

Children can lie on their back and put their hands on their stomachs. As they breathe in, their tummy will rise and as they breathe out, it will fall. Children concentrate on breathing in and out slowly as they focus on the rise and fall of their tummy. This can help children let go and feel calm and quiet.

Progressive Muscle Relaxation:

Children can lie on their backs on in a comfortable chair. Starting at the feet, they squeeze and relax each limb. As they move up through the body slowly, they will feel calm and relaxed.

Visualisation:

Children close their eyes and imagine they are floating on a cloud or lying on a boat and floating down the river. They might imagine that they are lying in warm sunshine and feeling the warmth in their body or imagine that they are sinking gently into soft sand.

Affirmations:

Children can repeat the words “I am calm and quiet, I am calm and quiet’ and slowly as they repeat, they feel more calm and quiet and relaxed.

Marneta Viegas

http://www.relaxkids.com

By Anuradha Sundaram

Yoga is a form of exercise, meditation, and breathing practices with Indian roots designed to bring unity to the mind, body, and spirit. Adults have vouched for yoga for years, saying it makes them feel better physically, enhances their ability to concentrate, and brings tranquility to their lives. Now parents and yoga instructors are looking at the possible benefits of yoga for kids.

The main focus of a child yoga program is on fun. Often the children will pretend to be the animal for which the pose is named. For instance, when they are doing Cat Pose, they become the cat and may even meow. If they are doing Downward Facing Dog with their butts high in the air, they will often bark, as they become the dog.

The children are encouraged to fully participate in and enjoy the ‘game of yoga.’ Sometimes the instructor will create an entire story about the poses that the children are in so as to make the class interesting and to fully engage them. The children don’t realize how much they are benefiting from the practice; the only thing they know is that they are having a good time.

Some Common Benefits of Yoga for Kids

• Yoga enhances the stamina, ability and mental balance.
• It enables you teach the kids alphabets and numbers in a singing mode and they can learn about their body in a fun manner.
• The songs and the chants that they practice in yoga classes improve their speaking skills.
• Yoga strengthens the digestive system and helps get rid of various internal complexities like, gas and constipation.
• Children experience many of the same physical benefits adults do from practicing yoga. Yoga strengthens them and helps them become more flexible and coordinated.
• Yoga for kids also enhances self-awareness. Children who practice yoga learn early on to tune into their bodies. Self esteem is bolstered as the children gain control over their bodies and minds.
• Yoga for kids enhances imagination and empathy. Children are asked to strike poses from nature. They might assume the pose of a snake, or a tree, or a dog. Then they are asked to imagine what it would be like to be those life forms. In this way, children learn early on to connect with all the life on the planet and realize that similarities far outweigh differences.
• Yoga teaches children to have fun and move their bodies in a con-competitive environment. Yoga isn’t about being right or wrong, or being best or worst. It is about bringing unity to one’s own life. Children can work together to help each other reach this goal.
• Yoga for kids teaches self-discipline. As part of the practice of yoga, kids need to slow down, hold certain postures, breathe or think in a certain way. Yoga encourages children to master themselves rather than wait for an adult to control them.
• Yoga for kids can also be a way to strengthen families. Yoga is an exercise that parents and children and even grandparents can practice and talk about together. As children participate in yoga with their families, they feel closer to their loved ones.
• Through practicing yoga, children can learn ways to relax and get control of stress in their lives. A child worried about a test, for instance, might use the meditation or breathing techniques of yoga to help her calm down and focus.

Yoga for Special Needs Kids

By teaching self awareness, self control, and concentration, yoga can also help to manage children who have been diagnosed with ADHD – attention deficit and hyperactivity disorder. Yoga has also been used with some success to help children with Down syndrome, cerebral palsy, and autism. Yoga for kids has also been used to help kids with cancer cope with their diagnosis and with scary medical procedures.

• For Example, In A preliminary study of pediatric health benefits of yoga, published in 2008, finds motor skills and concentration improvements, on top of better posture and breathing.
• In a Research at Providence Hospital, yoga is integrated into strength-building exercises for children with Down syndrome and cerebral palsy, who often lack muscle tone and breathe weakly.
• Yoga stretching and body alignment can create a better athlete, said Michigan State University strength coach Mike Vorkapich. Players use back and arm movements to improve strokes and pitches, he said.

The following are some of the Kids yoga poses:

Balloon Breathing (Pranayama)

Downward facing dog

Cat pose

Elephant pose

Fish and Frog pose,

Bow and Arrow pose

Warrior pose

Rocking horse

Bridge pose

These poses have a lot of benefits for kids like activating the various glands in the body like Thyroid, Pituitary, and parathyroid and pineal body glands.

Children today are under a lot of stress. Homework, pressure to compete with other children, endless after-school activities, over-scheduling — it all adds up. And just like their parents, kids today are turning to Yoga to help them relax. Everyday is stressed in some way.

Yoga teaches you how to deal with this stress. With different stages of yoga it will help anyone, beginner, intermediate or advanced. Since kids are stressed with school, peer pressure, sports, and all the other everyday stress that comes with life.

Yoga is an excellent way for a child to exercise and has many other benefits for a child’s health. Not every type of yoga can be used as yoga for Children though. It must be taken into consideration that children’s bodies are still growing and cannot cope with the strenuous exercises of intense yoga sessions.

Yoga is helping the kids become more in touch with their self. They learn how their body and mind reacts to everything and then they are taught to handle it in a very positive way.

When yogis developed the asanas many thousands of years ago, they still lived close to the natural world and used animals and plants for inspiration—the sting of a scorpion, the grace of a swan, the grounded stature of a tree. When children imitate the movements and sounds of nature, they have a chance to get inside another being and imagine taking on its qualities.

When they assume the pose of the lion (Simhasana) for example, they experience not only the power and behavior of the lion, but also their own sense of power: when to be aggressive, when to retreat. The physical movements introduce kids to yoga’s true meaning: union, expression, and honor for oneself and one’s part in the delicate web of life.

Yoga with children offers many possibilities to exchange wisdom, share good times, and lay the foundation for a lifelong practice that will continue to deepen. All that’s needed is a little flexibility on the adult’s part because, as I quickly found out that yoga for children is quite different than yoga for adults. We have to honor the children’s innate intelligence and tune in to how they were instructing us to instruct them.

We can use the yoga asanas as a springboard for exploration of many other areas animal adaptations and behavior, music and playing instruments, storytelling, drawing and our time together will truly become a interdisciplinary approach to learning.

Together we can weave stories with our bodies and minds in a flow that could only happen in child’s play.

Yoga has a lot of Physical and mental health benefits for kids

Mental Health: A peaceful mind and relief from stress means children will be able to do regular day things longer. This could also mean concentrating more on homework rather than playing violent games. As children get the pleasure from peace, they will avoid violent games, and it will happen naturally. On top of that yoga also helps increase focus, which means when children who do yoga go to school, they will feel fresh and be ready to learn!

Physical fitness and health: Since yoga makes a person smarter in daily lives, children will realize that health must be prioritized before food.

They will tend to avoid fatty foods, or foods that cause discomfort while doing yoga, such as spicy burgers, or heavy cheese pizza.

Since fatty foods cause the stomach to be more acidic, children will get the burning feeling while doing yoga, and thus will start avoiding such foods before bed. These things happen naturally, because yoga keeps them mentally fit and alert and makes them worldly wise.

Breathing Longer: Many yoga exercises focus on breathing heavily, in and out, which means that children will learn to control their breathing at a very young age, thus making a heart attack less likely in the distant future. Control of breathing also helps in swimming, doing harder yoga exercises, and feeling fresh all the time. Breathing heavily has more benefits such as:

- Not feeling hungry right after a meal

- Not panicking

- Not getting frustrated

- Having control on anger

We all know that anger, frustration can lead to high blood pressure, but if children start doing yoga at a young age, they will be in a much better position to control their own mind and control breathing.

Body Benefits: The yoga poses for kids opens the hips, lengthens the hamstrings, gastrocnemius and soleus muscles of the leg.

Back/Neck/Leg/Arm Problems: As young children start participating in school sports events, they will have to put effort to make a sports team or to run longer which means that they will put pressure on the sensitive areas such as back, beck, head, and arms. But by doing yoga they will be much more flexible, meaning they will not get permanent neck injuries or develop back pain.

Back pain is not a significant problem in children, but by starting young they will get used to the benefits of yoga and it will be easier for them to continue doing yoga even when they reach adulthood, when many health problems can occur but since the child started yoga early they will be less likely to develop any of these problems.

Brain Balance: Crossing the midline of the body with certain Yoga movements like the bow and arrow pose stimulates the 300 million nerve cells of the corpus callosum. The corpus callosum is known as the brain’s superhighway.

Yoga promotes balance on all levels. It raises awareness of the body, which in turn causes children to want to take better care of them. It raises energy levels, thus encouraging a desire to be more active. On the physical level, yoga builds strength and maintains flexibility.

Yoga elevates self-esteem, which helps to develop a positive body image. This can reduce or eliminate a tendency toward eating disorders in adolescents who might otherwise succumb to the belief that they are too fat. Likewise, yoga helps to stave off obesity, which, in children, is reaching epidemic proportions.

A relaxed child will sleep better. Proper rest is intrinsic to concentration and mental clarity. Yoga helps improve memory and cognitive skills and Studies are now showing that children who practice yoga on a regular basis are achieving higher grades in school. Yoga students handle problems better, too. Children who practice yoga are able to deal with difficulties creatively, sensibly and without resorting to violence or rebellion.

It seems hard to believe that a bit of stretching, twisting and balancing can change a life. Yet yoga can and does do exactly that. Yoga teaches acceptance while providing opportunity to improve. It gives kids the ability to overcome their limitations. Off the mat, yoga kids achieve remarkable things because they learn that health is not just a matter of being physically fit. They grow to understand that being physically fit enhances emotional and mental fitness as well.

Being a holistic practice, yoga approaches health in subtle ways. It is not uncommon for a student of yoga to suddenly experience emotional releases or gain unexpected insight into difficult problems. A burst of laughter or of tears during a yoga workout may initially be alarming, but what it means is that through the practice something that needs to be expressed is finally being expressed. Yoga helps to release these in healthy ways, preventing illnesses from manifesting over time.

Anuradha Sundaram teaches Yoga classes in Fort Wayne, Indiana.

By Susan Goecke

When I started teaching Yoga at my son’s Montessori School, I felt excited, nervous, and open to what may come. I have to admit, I had high expectations that all my students would love the art of practicing Yoga as much as I did. I knew my students would range from 2 years old to 12 years old, and I felt confident that in 45 minutes I could teach them all a lot about Yoga. What I didn’t realize is that I would learn more from them. For example, I automatically thought the 2 year-old class would be the most challenging while the 8-12 year-olds would be the most responsive. Wrong. I thought that not much could really go wrong in 45 minutes until the fateful day blood was drawn and started spurting all over the floor in my 4-6 year-old class. It took 15 minutes to clean the mess, calm the child, and then return to center with the rest of the class. In fact, while teaching yoga to my “kids,” it was I that reached a full spectrum of emotion, patience, laughter, and excitement as I prepared for my classes and experienced Yoga through the eyes of a child.

What does it take to teach Yoga to children? After extensive research and trial and error, I found the main ingredients required to cook up the perfect class for children. First and foremost, laughter is crucial to bring to the classroom. Second, a spirit of adventure that the kids can relate to is necessary. Also, finding the balance between teacher and student is important to the classroom as we all are teachers and we all are students simultaneously. Finally, when the class is over, having Namaste in the teacher’s and students’ hearts is vital to the full experience. Without full acceptance of what did and did not happen, the perfect class cannot take place.

“Laughter is the best medicine” is a famous expression. Laughing at oneself during Yoga with children takes on another life of its own. Marsha Wenig, of YogaKids, even has a pose that incorporates laughing called Pedal Laughing. During this pose, the student (and teacher!) lie on their backs, do a bicycle motion, and laugh. This happens for several minutes. I have to admit it is very exhilarating and exhausting at the same time. Even those who do not want to participate, and there is usually about one, get a benefit from the contagiousness of laughter. “Laugh and the world laughs with you, cry and you cry alone” is another famous expression. Also true in Yoga for kids.

If the class is fun, all will want to join in. If the class is a miserable experience, no one will show up! Of course, there is a thin line of what is funny to some and ruthless teasing to others. Kids will be kids. They notice everything and feel it necessary to say whatever it is aloud. Feelings can be hurt. This is an opportunity for the Yoga teacher to offer life lessons to the kids. “Laugh at yourself!” is something I often tell the kids in my class. Falling out of a pose can strike up a fit of laughter from other children. The humiliated child needs the skill of laughter to boost them up. Of course, the other children are learning respect and honoring of others. Shockingly, this skill is not readily taught in schools.

A spirit of adventure is the next important element for a kids Yoga program. Fortunately, most Yoga poses are named after animals and nature. Incorporating animal sounds while in an animal pose really helps the kids enjoy the pose. Making animal sounds also encourages the kids to be creative in the pose and try new positions. My favorite is Downward Facing Dog pose. Not only can the children bark while in the pose, they can also wag their tail (behind), stretch up one leg at a time for three-legged dog, and move around to walk the dog.

My favorite pose we created as a class is “Doggy Bridge.” I, the instructor, would be the doggy bridge in which all my “barking puppies” would walk under my dog pose. This pose was only appropriate for my 2-3 year old class due to the size of the students. It is possible to create themes for weekly classes which incorporate a variety of poses, keep kids attention, and have continuity and variety at the same time. For example, I created themes such as “Disney Yoga,” “Back to the Barnyard Yoga,” “Cranky to Happy Yoga,” and “Under the Sea Yoga.”

During Disney Yoga, the class consisted of a variety of Disney songs and the poses would incorporate Disney characters. For example, Peter Pan was a class favorite as we achieved poses in story form to “I Won’t Grow Up.” When the song would say “If growing up means it would be beneath my dignity to climb a tree…”, the class would stand in Mountain Pose, start a climbing movement, and end in Tree pose. Other Disney Yoga moments would include the Siamese Cat Song for Cat pose with a nasty meow. The “Circle of Life,” from Lion King was appropriate for Lion’s Pose and Lion’s Breath. “Cranky to Happy Yoga” is another of my favorite themes.

I incorporate healing modalities in my teachings. A healing technique applicable to children is tapping on pressure points to alleviate mental, physical, and emotional ailments. My brilliant mentor, Regina Murphy, and I wrote a song for children which helps children remember the points while tapping and healing themselves. The song is called “If I’m Happy I Will Tap Me Over Here” and the tune is to “If You’re Happy and You Know It.” After we sing and tap, the class consists of cranky then happy poses. The idea is to experience crankiness and then achieve happiness through yoga poses. Cranky poses can consist of Alligator Pose and the happy alternative is Airplane pose. Next, Cobra pose with a hiss is done and then this pose turns into a beautiful swan in Swan pose. There is a variety of poses that can be utilized in cranky and happy poses. Other themes use basic groupings of poses, such as farm animals and sea life, and appropriate music is played. It has been my experience that incorporating themes in my children’s yoga classes has helped the children experience both variety and continuity as many of the poses are the same yet they appear new and exciting with a new theme.

With children, it is important to realize that no matter how hard you plan a class, this particular lesson might not be taught that day, if ever. It is important to be prepared to accomplish the prepared lesson or just to “wing it.” Many times, it was more appropriate to step back as teacher and become the student who would learn from the children. Children are wonderful teachers to us adults if we would just listen. Having the kids teach the class, with as little guidance as needed, is greatly rewarding. This really helps the teacher see Yoga through the eyes of a child.

The teacher can learn what the kids are getting out of the class and what their favorite poses are. For example, Shiva Rae’s Trance Dance segments are very popular with my classes. I might not have realized this if I didn’t step back and listen. Another favorite theme for kids is partner Yoga. Kids like to team up with another and create twists, rainbows, pretzels, and balancing poses which require a partner. This differs from my favorite part of Yoga- being alone on my mat. If I wasn’t willing to also be a student I wouldn’t have heard their voice. My personal favorite moment of teaching kids Yoga is being the student and reaching my inner child. What better way to reach spiritual enlightenment than through the eyes of a child?

Finally, full acceptance of each class is vital to achieve a fulfilling environment to teaching Yoga. One of my biggest lessons was that not every class is going to be great. Never look for perfection. You might never want to teach kids again after a wild, uncontrollable class enters your world! I learned a lot from the wild classes that came my way. I learned that children are over- stimulated and over-tired. Of course, having four kids of my own, I’ve experienced the over-stimulated over-tired child on several occasions.

If class got too wild, I would ask the class what they felt the solution was to “stop the madness.” Given the choice, meditation and relaxation was usually the answer. Kids are brilliant and do know what is best for them! As soon as a class reaches a peak of excitement in which there is no turning back, it is time to sit, center, and find Namaste with each other. Chanting “Om” is the next phase as we embark on our journey of meditation. Having the children lie on their backs and squeeze out every bit of tension left in their body helps achieve the pre-relaxation mode.

Next, eye pillows are very helpful. The pillows create an environment which is darker and helps the child not to look at their neighbor. Also they can be scented with Lavender oil to achieve further relaxation. To achieve abdominal breathing, the placement of small rubber ducks on the children’s bellies helps to remind the children to breathe deeply through their abdomen. Once everyone is in position, meditation music, guided or not, helps take the children where they need to go mentally, spiritually, and physically. I like to incorporate the usage of tuning forks while the kids meditate.

Children especially like the “Om” fork while placed on the heels of their feet. This is very settling for the children. With the instructor approaching each child, the child has an awareness that they are expected to meditate and relax. Many times, a child will fall asleep. Usually, I have another class coming in so I would carry the child back to the classroom for extra rest. It never fails to amaze me how instinctual it is for a child to meditate. Also, after meditation, the Supreme goal of yoga has been reached, which is pure tranquility. After what may have started as a challenging class that was going nowhere, meditation saves the day. It is through the art of meditation that brings the children back week after week. This is truly inspiring.

Teaching Yoga to kids is a very rewarding experience. It can also be frustrating because the students are also teaching the instructor. Remember the important ingredients. They are laughter, Spirit of Adventure, truly seeing yourself as also a student of the class and not just as teacher, and remembering that everything is in Divine Perfection and that whatever did and did not happen in class today was a lesson to be learned and pondered upon. What do children enjoy? Music, laughter, and fun are vital to the class.

Sometimes, if your voice can’t reach the kids, loud music can center them quickly. This is especially true of music that reminds the kids to breathe. Ending the class with song, chant, and mantras helps the kids to learn something new and want to come back for more. Remember that fun is the most important element in teaching the perfect yoga class for kids. Without fun, no one will come back and sign up for more classes! Also, like any class, never push a child too hard and encourage a noncompetitive environment.

Kids are usually involved in competitive sports and don’t realize that Yoga is noncompetitive. Encouraging a noncompetitive environment truly helps everyone in the class improve at their personal level. With all of these perfect ingredients, it is fun to cook up Yoga classes for kids. Remember to touch your inner child so you too can experience every moment with these kids through the eyes of a child.

Susan Goecke is a certified Yoga teacher. She teaches classes in the Las Vegas, Nevada area.

By Dr. Rita Khanna

Yoga is a stimulating way to reach children, especially those with Down Syndrome, Cerebral Palsy, Attention Deficit Disorder, Learning Disabilities, and other developmental delays. Yoga stimulates all affected areas and develops strength, flexibility, concentration, and balance. Yoga calms the physical body, thus making the mind peaceful and quiet. Gradually, the child becomes more organized and focused and develops tolerance for longer schedules. Yoga has a positive effect on gross motor, fine motor, and visual motor conditions. It also promotes strength and self-esteem. Anyone can maximize his or her potential from consistent practice of Yoga, and these children are no exception.

CASE STUDY OF JAYASHREE

I first met Jaya three months back, in my Yoga Studio, with her mother Madhu. Madhu is one of my oldest Yoga students. Jaya is 20 years old; a sweet young girl, who has a case of mild spasticity, with borderline intelligence, since the age of four. From then on, she has been undergoing regular physiotherapy and special education – both of which have tremendously contributed to her improvement. She attends the school for slow learners (Shraddha Centre for Exceptional Children) at Rasoolpura, Secunderabad (India). She is a student of Level “H”. This school has, and is, continuing to play a vital role in developing her all-round personality.

Jaya enrolled, along with Madhu, in regular Yoga class, which had other students also. I was quite apprehensive as to whether I would be able to teach Jaya, along with others, in a regular adult Yoga class. My doubts proved unfounded. She took just 2-3 weeks to understand about the Asanas and Pranayama techniques.

It conveyed that her IQ level is very good and she has an excellent memory. Today, Jaya is familiar with all the nuances of the Yoga routine and she has begun to show great enthusiasm for all activities. She now seems to be one-step ahead of herself in everything and without my assistance. With each passing class, her body condition is improving, and I am so contented to see her improvement.

She is also able to sustain a prolonged period of deep relaxation at the end of each Yoga session; and in fact; is very fond of this quiet time of awareness. I find her to be extremely disciplined, and regular, in that she does not want to miss any class. At times when her mother wants to miss a class for some reason, she prevails upon her. She has developed the capability to climb up two flights of stairs during this time.

Jaya’s mother has said, in her feedback, that she appears much calmer after our sessions, and there are lots of improvements in her behaviour.

Further, she has noticed the following benefits that have inured to her:-

1. Increased focus and concentration

2. More friendly and co-operative

3. Absence of Irritability

4. Better clarity in speech-engaging – in longer conversations spontaneously

5. More zestful and enthusiastic

6. Enjoying her Yoga classes thoroughly and not taking very kindly when we ask her to miss a class!

7. Improved repartee 

Now, I want to bring her attention to the muscle groups – encouraging her to breathe deep and regularly – and work on perfecting her standing poses. I am sure all this is achievable in the near future. Jaya loves this class; and the other students are greatly impressed by her newfound ability to perform asanas, as well as her overall attitude and maturity. She has become the darling of our Yoga class. I know how proud Jaya would be to see herself in this article. I can well imagine her innocent and pure smile; and I am equally proud of her.

YOGA PRACTICES USEFUL FOR THESE CHILDREN

Modified Head Stand

By reversing the pull of gravity, this asana redirects the flow of blood and lymph throughout the entire body, benefiting the brain, central nervous system, and upper endocrine glands. Hold the pose for only a few seconds, and then gradually increase the duration.

Viparitkarani, Sarvangasana, Matsyasana, Halasana, Suptavajrasana

These help in increasing blood flow to the head region.

Padahastasana, Trikonasana, Veerabhadrasana

They increase the energy level.

Vrikshasana, Ardhachakrasana

These postures increase balance and concentration.

Suryanamaskara

It improves flexibility of the body.

Bhujangaana, Ushtrasana, Chakrasana

These are useful for improving their self-confidence level and improve the body stance.

BREATHING EXERCISES

Omkar chanting, Kapalabhati, Bhastrika and Alternate Nostril Breathing

All these breathing exercises are very useful because these are noisy types of techniques that help to capture the attention and create a focus for the asanas that follow.

MEDITATION / DEEP RELAXATION

Om meditation, as well as loud chanting of longer mantras, gives very good effect in these children. These are useful in maintaining their concentration and improving their alertness with rest and relaxation. It helps in strengthening the nervous system and calms the mind.

DAILY FOOT MASSAGE

This helps to work out points of tension in the body.

NOTE TO PARENTS

Every child has different needs and capabilities. A pose that is beneficial for one child, may be harmful to another. Please do not attempt any of the exercises, or poses described in this article, without first consulting your paediatrician and scheduling an evaluation of your child with a certified Yoga Practitioner for the Special Child. All parents can be good role models and nourish their children’s development, and home program, by engaging in a Yoga class themselves.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

Written By Melanie Elzholz

Introduction

Yoga with and for Children is not only fun, but very beneficial in many ways. Yoga keeps Children healthy, makes them strong, builds self-confidence, increases attention span and flexibility, and offers them a variety of self-help instructions they can use and practice on their own to calm down, to avoid stress, to increase concentration, and to vitalize. The following Essay will describe and explain more detailed just how yoga is able to help children develop all these skills.

At first the circumstances under which children today grow up will be outlined. Then the importance of exercise, relaxation and breathing exercises, three important components of yoga will be discussed, already mentioning their importance and relation to health. Hereupon the benefits (of yoga) and the teachings of yoga will be explained, dealing with how yoga helps children to stay healthy. Important things to keep in mind when practicing yoga will be mentioned followed by a short description of my personal experience with yoga and children with special needs. A conclusion will end this essay and show, how yoga is good for every child, starting in early childhood, continuing to adolescence, for both genders, and for those children with special needs.

Children Today

The society and the things people do in their spare time have changed. Actually one could say, that spare time has become rare these days. People live busy lives, unfortunately not only adults hurry from one appointment to the next, but children also have their own schedules which lead them through one busy week after another. “Our children live in a hurry-up world of busy parents, school pressures, incessant lessons, video games, malls, and competitive sports.

We usually don’t think of these influences as stressful for our kids, but often they are” (Sethi). We know today, that stress is harmful to the body and mind of each individual. Many adults attend lots of seminars and workshops to learn how to cope with their stress and busy lifestyle. The children however are often left alone, maybe because they cannot put into words, that they are overwhelmed which is causing them to feel exhausted or aggressive, maybe even sick. “Unfortunately, children aren’t taught to manage stress the way adults are, and this untreated stress can result in mood swings, fatigue and even illness” (Russell).

Children do not have the opportunities to be active in their environment as much as they used to have (Thiel, 2002). As a result children do not know their own body, they have trouble coordinating their own movements. Many children suffer from being overweight, having a weak immune system, having perception disorders and being hyper active.

They spend a lot of time sitting in front of the TV or the Computer, staring at the monitors. Children are overwhelmed and inactive at the same time. They often have no feeling for their own body as their lives seem to take place in TV series or Computer games. Overweight children tend to grow up to be overweight adults, who are vulnerable to many diseases like heart problems, diabetes and high blood pressure. Children often develop wrong breathing rhythms or suffer from wrong body posture, many have sleeping disorders and headaches (Christophidou).

Hurrelmann believes that one of the main reasons for the above mentioned health problems is the lack of exercise and action. Furthermore he states, that exercise is not only important for a child’s physical development but also for their psychological development (Hurrelmann, 2003). The next paragraph deals with exercise, breathing, and relaxation and their relation to health.

Exercise, Breathing, and Relaxation

Exercise is important for the growth and development of children (Beigel, 2002). Through exercise children get to know their own body and its boundaries, learn how to express emotions through movement and get in contact with each other (Oppolzer, 2006). Children need exercise and action for their spiritual development, for their learning ability, for their health and their future (Paulsen, 2007).

But not only exercise is important for a child’s development. Whereas some kids are overweight and do not get enough, if any, exercise, other children are stressed out, running from one class, lesson, sports group etc. to the next and are “overbooked” (Tiernon). That is why relaxation is equally important and necessary for our biorhythmic system (Salzberg-Ludwig, 2002).

Relaxation is to arise emotions of well-being, of calmness, and of loosening up. A relaxed body, relaxed breathing and relaxed heart rate are the basis for health, happiness and capability (Salzberg-Ludwig, 2002). Relaxation is like a fuel for energy (Prossowsky, 1996). Exercise and relaxation are two pieces of a puzzle. They complement one another. Whereas exercises challenge the body and stimulate the senses, relaxation calms the body and fills up on energy.

The next paragraph shows how Yoga combines exercise, breathing techniques and relaxation in one programme which is so multi-sided that it suits every child individually to meet every child´s needs.

Yoga: Asanas, Pranayama, Relaxation

Yoga is one possibility to exercise the whole body and to activate concentration. “Yoga is a great way for all children to learn to enjoy movement, to increase body awareness and self esteem, and empower them to take responsibility for their overall health” (Christophidou).

The alteration of exercise and relaxation is characteristic for Yoga. Hatha-Yoga, which is the most practised and best known Yoga in the western world consists of Asanas (postures), Pranayama (breathing exercises) and meditation (relaxation).

Children naturally love to move and are very active and curious. Yoga postures and exercises meet the childrens´ needs for action and movement and teach them the pleasure of stillness at the same time (Gibbs, 2003 and Bannenberg 2005). “Yoga poses for kids stimulate their sensory motors and help balance their inner souls. Yoga for kids helps them channel out impulses in a positive way” (Nicholson).

Asanas teach children a good feeling for their own body, and challenge them in a manageable way without any sort of competition. “Competition is everywhere, but there is no need for it in Yoga or any form of Mind and Body health maintenance” (Jerard, 3). Every asana is performed with calmness and concentration leading to attentiveness and awareness of physical boundaries which should be accepted (Kragh, 2003). The combination of Pranayama, Asanas and relaxation leads to a healthy and strong body and mind.

Asanas stretch and relax, have positive effects on concentration, endurance and capability. Relaxation, which is usually practised at the beginning and at the end of a yoga session, supports the senses and the cognition. Breathing or Pranayama is especially important in Yoga. Breathing is essential for life. In Yoga Pranayama is the life force, the energy, which we fill our body with. The exchange of old air and new air takes place within each breath. Conscious breathing benefits the diaphragm, the lungs, the abdomen, the ribcage, and the inner organs, and the body alignment as a whole (Gibbs, 2003).

Yoga leads to an understanding of the importance of breathing consciously and deeply. Breathing consciously means to breathe deeply, fully and rhythmically. Breath can then be used to relax and calm down as well as to energize and fight fatigue (Prossowsky, 1996). “Most importantly, the breathing focus will eventually allow the child to stay calm and in control in stressful situations” (Moore). And to stay calm in stressful situations is a gift in these busy times. “With the increasing demands of our society, it is important for today’s children to have a sense of balance of mind, body and spirit” (Nicholoson).

Benefits of Yoga

Some of the benefits of Yoga are getting to know the own body, and developing a good body awareness, enhancing concentration, flexibility and the ability to coordinate own movements. All of these factors cultivate integral learning (Prossowsky, 1996). Moreover, Yoga helps to bundle Senses, Thoughts and Attention. Asanas strengthen willpower, stability, the ability to memorize and remember and to concentrate.

Yoga is also training for the brain. The movements in asanas build connections between different brain areas. The better different areas of the brain are connected, the easier one can think and learn. Yoga helps to build these networks (Bannenberg, 2005). Yoga benefits the physical, psychological or spiritual and emotional development. It also benefits the immune system. “Kids and yoga seem like a natural match. It can be therapeutic for those who need it. Kids can develop healthy bodies at an early age and also healthy habits” (Christophidou).

Since it is fun to practice, because of “lots of moving, singing, playing and mime or imitating things” (Moore) children get everything they need. It even helps to build self-esteem and confidence. For example the lion posture builds up courage, the cobra posture helps to become flexible and limber, the mountain posture builds up confidence (Bannenberg, 2005). “Some yoga poses are more suited for children than others. Kids tend to respond well to the warrior and tree positions. Both of these poses help to infuse kids with calm, confidence and a sense of inner balance” (Russell).

Teaching Yoga Philosophy to children offers another long list of benefits and character building skills, which also help to keep the body and mind healthy, like “Integrity, patience, tolerance, respect, and compassion, [...]” (Jerard, 4). Feelings also affect the health of our children in many ways. “Feelings of fun, gratification, kindness, happiness, and forgiveness, are just plain healthy. The opposite feelings will cut our life spans short” (Jerard, 4).

“And yoga encourages their creativity to flow; their fears, anger, and sadness to release; their trust in the inner self to shine; their minds and hearts to be in synch. Yoga postures have therapeutic power” (Christophidou). So Yoga offers benefits for the body as well as for the mind and spirit of a child. Yoga helps build the character of a child including all the good things, positive feelings, and creativity. Children with strong characters will find their way in life. The next paragraph deals with how yoga affects health more specifically.

Teachings of Yoga

Yoga is based on knowledge about the human body, it also teaches this knowledge and helps to feel the own body, to understand and control it. Every Yoga session is well structured. Usually the programme stays the same for a month or even half a year before the programme changes. That offers children not only structure but also security. Children need structure, friendship, challenge and choices that keep them away from the TV and computer games.

In this respect, Paul Jerard declares: “Within their Yoga training, they find structure, discipline, and the ability to pursue their goals”; “Yoga gives children a positive way to burn calories, and socialize with quality friends, in a safe setting. Kids Yoga also keeps them away from the television” (Jerard, 2). Group activities and sharing are taught as well as self-reflection and insight abilities (Schweitzer). Moore also lists the increase of flexibility, good listening skills, self control, power of observation, the development of language skills, and the increase of coordination skills (Moore). Yoga also teaches social skills and social interaction as well as goal setting. “Social skills, (like good manners), eye contact, and public speaking, are developed in each Yoga lesson” (Jerard, 2).

Seeing that many asanas refer to the nature, to animals and the environment, it also draws the kids´ attention towards our environment and makes them aware of all the good things around them and also of the fact, that our environment needs protection. By protecting the environment they protect themselves and take an important step towards a healthy life, which will be discussed more detailed within the next paragraph.

Yoga affects Health

The previous paragraphs already pointed out how yoga helps children to stay healthy and develop healthy habits. Yoga philosophy also deals with nutrition and keeping a healthy diet. But even if a child is sick or has special needs, yoga can help to get well again or to feel better respectively. Studies have proven the positive effects on the physical organism and Yoga has become a preventative and intervenient therapy for physical and psychological illnesses (Heidmann, 2007). Paul Jerard, too, describes Yoga as a “preventative medicine” (Jerard, 1).

Other studies showed, that kids, who practice yoga are more physically fit than their peers, they are self-confident and feel good about themselves (Schweitzer). Yoga also helps children with attention deficits and those who are hyperactive. Sethi mentions this in her article about Yoga and its relation to health and children´s health: “Yoga has also been shown to help the hyperactive and attention-deficit child. These children crave movement and sensory/motor stimulus. Yoga helps channel these impulses in a positive way” (Sethi).

Getting into a Yoga Routine

Practicing Yoga is always beneficial. Practicing it as often and as regularly as possible should be the goal. The importance is to not let it become another task on the “to do” list that adds stress to a child’s day. Yoga should be the time to calm down, to relax, to unwind and to recharge the body and mind with energy. Whether it is practiced in the morning or before going to bed at night, whether it is practiced daily or once a week, whether it is practiced ten minutes at school or half an hour or even a whole hour a day, yoga benefits children in every possible way.

“Teaching the child how to unwind their bodies at the end of the day or recharge them in the mornings through meditation, breathing and exercises will be very beneficial to them and help them throughout their life” (Sethi). After a while of practice it is almost as if your body and mind are craving for their practice. The body becomes more flexible, the mind more focused, the breathing becomes a tool to help to relax, to concentrate or to vitalize, whichever is needed in a given situation.

To start a yoga programme with a child it is best to stick with one set of asanas, breathing techniques and relaxation time for four to six weeks up to half a year. It helps children to get used to the routine, it offers them security and structure, and it makes it easier for them to practice on their own if they want to, because after some time, they will know the programme plan by heart, which also adds fluidity to the practice.

My personal experience of teaching yoga to children with special needs
Before I came to the United States I was a special education teacher in Germany. I had a class of six students with all kinds of different special needs. One girl was autistic, another girl sat in her wheelchair and was barely able to move any muscle by herself, another boy suffered from a paralysis. Two boys with down-syndrome and a girl were always on the move and very active.

When I introduced yoga to them, they all reacted differently to it in the beginning. The girl with autism and the girl in the wheelchair (she had a special assistant who moved her body parts for her) immediately relaxed and calmed down and seemed to enjoy it. The boy with the paralysis was happy to finally be able to participate in the movements at his own pace rather than being frustrated because of all the things his body cannot do, which usually happened during sports lessons. The active boys and the hyperactive girl had their difficulties to wind down at first, but learned to give in to the yoga programme over time.

Once they knew the routine it was easier to let go of the tension and really relax. I put the yoga programme into a story and they enjoyed listening to it and doing the postures, breathing exercises and the relaxation at the end of every session over and over again. When I started to teach a yoga class here in the U.S. to my son and some other four and five year olds, the experiences and reactions were quite similar.

The children do not calm down as much as the students of my former class but they still have a lot of fun practicing the postures and the breathing techniques. I encourage them to try to relax, too. Sometimes they do relax for a minute at most. They enjoy the flow of the postures, being silly in one posture and concentrate in another. It is impressive how fast they learn to keep balance in the tree posture or how far they can bend doing the cobra. They like imitating animals and the way they do it and add their own special note to it gives me new ideas of how to improve my teaching to them.

Conclusion

There are many reasons to start practicing and living yoga early in life. Developing healthy habits, gaining control over the own body and mind and learning skills to calm oneself down as well as to energize oneself are generally spoken the most important ones. Yoga is far more than a sport or a hobby. It is a way of life, a way of thinking, feeling, breathing, acting and doing things right. “Yoga is a lifestyle and the earlier you expose children to good health habits, the better your child’s health will be” (Jerard).

Nicholson also outlines, that the benefits of teaching yoga to kids last a lifetime: “Teaching people young on how to deal with life’s stress is something that will pay dividends time and time again” (Nicholson). Russell points out which domains in life benefit from yoga: “Children who are taught yoga at a young age tend to be more relaxed at home, more focused at school and more likely to engage in healthy, positive relationships” (Russell).

My personal experience with children practicing yoga is overwhelming. Both the children with special needs I taught at school and my four year old son and his friends love doing yoga together. It is half an hour of playful fun for everyone, including myself. Children are full of creativity and fantasy and I am thankful for every minute they let me take part in their journey of life.

Literature

Bannenberg, T.: Yoga fuer Kinder. GU Ratgeber fuer Kinder. 2005.

Beigel, D./Steinbauer, W./Zinke, K.: Das bewegte Klassenzimmer.

Kirchzarten bei Freiburg: VAK Verlag. 2002.

Christophidou, Yioulika: Yoga And Its Relation To Children´s Health Issues

Gibbs, B.: Yoga fuer Kinder. Stuttgart: Urania. 2003.

Hurrelmann, K.: Aus dem Rhythmus geraten. In: Erziehung und Wissenschaft. Heft 12, 2003.

Heidmann, Chr.: Zu Hause bei den Meistern des Yoga. In: Geo Wissen: Sport und Gesundheit, Nr.39, 2007.

Jerard, Paul (1): Yoga for Kids: The Holistic Approach to the Health of our Children

Jerard, Paul (2): Yoga: Giving Children Skills for a Lifetime

Jerard, Paul (3): Kids Yoga: Stress Management Sessions for Children

Jerard, Paul (4): The Purpose of Yoga: Character

Moore, Yardley: Why Yoga For Kids is Good

Nicholson, Bob A.: Yoga for Kids – Teaching Our Young Ones How to Deal with Stress

Oppolzer, Ursula: Bewegte Schueler lernen leichter. Basel: Borgmann, 2004.

Prossowsky, P.: Kinder entspannen mit Yoga. Muelheim: Verlag an der Ruhr. 1996.

Russell, Sarah: Yoga for Children

Schweitzer, Kate: Generation Zen: Yoga for Youngsters

Sethi, Mona: Yoga and its relation to our health and Kids health

Tiernon, Anne Marie: Yoga for Kids. In: Eyewitness News

Melanie Elzholz is a Kids Yoga teacher and an Aura Graduate who teaches in the El Paso, TX area.