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.