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Introduction: As a seasoned educator, yoga instructor, and mother of three, I've witnessed firsthand the profound impact of yoga and mindfulness on children's mental and physical health. Over the past 12 years, I've dedicated myself to sharing these transformative practices with young learners, drawing from my extensive experience in kids' yoga and education. In this blog, we'll explore the myriad benefits of yoga for children, both in terms of their mental well-being and physical health.
What is Yoga and Its Benefits for Kids: Yoga is more than just a series of physical postures; it's a holistic practice that integrates movement, breathwork, and mindfulness to promote overall well-being. For children, yoga offers a myriad of benefits, including:
Yoga is essential for children's holistic development, nurturing their physical, mental, and emotional well-being. In today's fast-paced world, where children are often bombarded with stimuli and pressures, yoga offers a sanctuary of calmness and stillness. It teaches children invaluable life skills, such as self-regulation, stress management, and self-awareness, that will serve them well into adulthood. Moreover, yoga fosters a sense of connection and community, promoting empathy, compassion, and respect for others. By introducing yoga to children, we empower them to lead happier, healthier, and more balanced lives, creating a ripple effect of positivity and well-being in our communities and beyond.
Conclusion: As educators and caregivers, we have a profound responsibility to nurture the holistic development of children, and yoga provides us with a powerful tool to do so. By embracing the myriad benefits of yoga for children, we can help them cultivate resilience, compassion, and inner peace, laying the foundation for a brighter and more harmonious future. Let us continue to spread the joy and wisdom of yoga to the next generation, empowering them to thrive in mind, body, and spirit.
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September 21-22
10:00-6:00
Yoga Mandali, Saratoga Springs, NY
We have people from all sorts of occupations and backgrounds attend our Kids Yoga Teacher Trainings. We work with those looking to empower children with tools to form lifelong healthy habits. Attendees have varying experiences with yoga and mindfulness–no prerequisites required! (Though a personal mindfulness or yoga practice is highly recommended.)
Register at Yoga Mandali.
Introducing yoga to kids can be a fun and rewarding experience. Incorporating yoga poses into their routine can promote physical health and mental well-being. Here's a list of kid-friendly yoga poses to get your little ones moving and mindful:
Encourage kids to sit comfortably, cross one leg over the other, and find their balance. Guide them to maintain a straight spine and take deep breaths.
Guide kids to sit with the soles of their feet together, forming a butterfly shape. Instruct them to flap their "wings" gently while breathing deeply.
Invite kids to kneel, sit back on their heels, and stretch their arms forward. Encourage them to rest their forehead on the mat, promoting a sense of surrender.
Guide kids to lie on their stomachs, place their palms near their shoulders, and lift their chest while keeping their pelvis grounded. Emphasize the importance of a gentle backbend.
Encourage kids to lie on their stomachs, bend their knees, and reach back to grab their ankles. Guide them to lift their chest and legs off the ground, forming a bow shape.
Supervise kids as they lie on their backs, lift their legs toward the ceiling, and support their lower back with their hands. Emphasize proper alignment and the importance of a stable base.
In addition to being a source of joy and play, practicing yoga poses offers numerous health benefits for kids. Here are some key advantages:
Physical Well-being:
Mental Well-being:
Emotional Well-being:
Introducing yoga to kids can be a delightful experience. To make it even more enjoyable, here are some easy yoga poses suitable for kids of different age groups:
Wondering when to start introducing yoga to your little ones? Here's a guide based on age groups:
At this stage, simple movements and activities that mimic yoga poses can be introduced. Focus on activities that promote coordination and balance, keeping it playful and engaging.
As kids grow older, they can start practicing more structured yoga poses. Encourage them to explore their bodies and express themselves through mindful movements. Keep the sessions interactive and enjoyable.
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User Research feedback loops can improve your classes, courses, and content and create a bridge to new business.
With ten years of experience creating student programs, professional development, teacher training, and learning materials in the kid’s yoga and mindfulness industry, I’d like to share some wisdom.
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#kidsyogabusinesstips #businessmentorship #kidsyogapreneur #userresearch
With ten years of experience creating student programs, professional development, teacher training, and learning materials in the kid’s yoga and mindfulness industry, I’d like to share some wisdom.
Anyone working in our industry knows we tend to get lots of positive feedback. We get text messages, website reviews, phone calls, thank you cards, and more. It is lovely to receive positive feedback because we do such high-impact work, so a text stating, “Your class changed my life.” feels wonderful, but one text does not provide all the feedback we need to improve our work and expand our impact.
User research is the key to collecting and analyzing the data we need to grow our businesses, deliver meaningful information in impactful ways, and continue to provide a better experience in an ongoing manner. We can conduct user research in a number of ways, including informal paper and pen surveys, digital surveys, focus groups, user interviews, and more. The key is to pick a methodology and a workflow that works for the scale of your business and ensure that you are able to methodically collect data from the right audiences, identify trends and draw objective insights.
One way I collected customer feedback was to ask for written testimonials on pen and paper at the end of a teacher training weekend. Participants could opt to write a review which gave me direct quotes to use on my website, but there were limitations. Because they were handwritten, I would have to type them after. You could easily send digital requests for testimonials and feedback via email or your website, too but remember. There is something magical to harnessing the energy of a person you just provided a service to.
For teacher training, I recommend asking for testimonials immediately after they complete the course and again 4-8 weeks later, once they have had time to apply the learning. That way, you can collect their immediate review and learn more about the impact of the training on the customer’s career and the children they serve in the subsequent one.
The videos my trainees recorded about their experience in my training were turned into ads which converted to sales because people window shopping on my website felt confident that other people’s feedback was reliable.
If you sell products such as lesson plans, I highly recommend you collect testimonials either through automation on your website, via email, or through some other reliable process. If you provide student programming, make sure you send an assessment to the staff and/or students throughout your residency.
Why ask for testimonials and feedback? Social proof is an important aspect of doing business today. Social proof consists of customer reviews, star ratings, videos, and written testimonies from customers or users. These are increasingly essential for people to be able to work with you or make a purchase from you.
Not only does user feedback promote sales, but it improves our offerings, too. Imagine teaching the same course repeatedly without asking how you might improve it. You would miss out on great feedback shaping how you do things. For example, someone might share that they felt they sat for too long, and then you can include more movement-oriented activities throughout your program. Or, perhaps someone felt you went too quickly over a section that they needed more support with, and you can aim to go slower or add more visual aids to that section.
How often do you check in about client satisfaction? How do you respond?
For many years, my primary revenue stream was after-school and school-day programming. One year, I lost 4 school clients who had been with me for years. All of them had the same instructor... I see now that checking in at regular touch points and being responsive is critical.
I made a practice of speaking to the program directors regularly. They would either share praise or concern. When a concern is shared, you must listen and adjust. If you have an instructor that is not making a positive impact, consider replacing them and offer to retrain the offending staff member if they show they are coachable. Poor attendance or attitude can cost you! I wish I had been less empathetic to the instructor and more so to the client because the cost of a recurring client is a burden we should not have to bear. After all, you know what work goes into gaining new clients.
Feedback is great, as we have established above, but user research should be forward-looking, and for that, you need to recruit research participants outside your customer base. How can we learn more about the client or prospective client needs?
Whether you make lesson plans, teach in schools, or offer training, speaking to the end user is a massive benefit before creating and marketing your idea. Validating ideas can take place with people that match your customer profile; for example, if you sell to teachers that work in elementary schools, you should make sure people in that group like your idea, understand it and provide their insights and thoughts before developing it.
Because I attracted people that were enthusiastic about yoga and mindfulness education, the teachers I spoke to when validating my ideas were not representative of the general population. I wish I had done focus groups or user interviews with school personnel before creating many of the professional development classes and accompanying content. I often expected teachers to be more enthusiastic and interested, and it turns out that, at mandatory events, they are NOT. I could have made the presentations more entry-level and data-focused rather than extensive and substantive. The teachers needed a few tools rather than the whole kitchen sink of activities. They wanted to know that there were studies and proof because they were skeptical.
The people that want the whole kitchen sink are the ones coming to comprehensive training, and therefore the content should be a reflection of that.
By doing the relevant user research, I could have saved development dollars and reduced the stress threshold for educators. When teachers arrive at a summer professional development mindfulness class and open a 60-page packet, their eyes roll, and they disengage. What might user feedback do for your time and resources? How might it shape the future of your classes, courses, and products?
In hindsight, I could have gotten 5 school principals and 5 teachers together to ask about which content model they preferred, what they most need from a mindfulness presentation, and what their insights, ideas, and concerts were. Working with some strangers in this context is important because people who know and like you may be more likely to tell you what they think you want to hear. In my case, I could have saved time, energy, and effort in understanding the range of teacher perspectives prior to developing content and courses for them.
According to the Nielsen Norman Group, a pool of five users can reveal 85% of the problems when using a product. I also might have used a small focus group to improve the content I did create, and I may do so in the short term. How might user input shape what you do or make?
When I reflect on the content I created, I often assumed that what I was seeing in student behavior going to be relevant to other teachers. I assumed that the magic from my classes would translate to other classes. In some cases, this was true, and the content sold widely and resonated deeply based on customer feedback. But there are products I invested in that have hardly sold any copies. Might those be a waste of resources?
Over the past year, I have worked part-time for a user research participant recruitment platform called Respondent. They recruit research participants that match the requirements we need for research studies, such as user interviews, focus groups, and diary studies. Because yoga business owners often know many teachers and have vast social networks, recruiting from people we know can be tempting. I recommend either using a platform like Respondent or expanding your net beyond first-person contacts so you are more likely to receive honest feedback.
“Businesses that invest close to 10% of their total budget on UX are likely to see tremendous ROI. User research improves user experience and it must be done right.” - Amazon AWS
It is an investment to do user research, but there is evidence that spending 10% of our total budget on user experience research can yield a 1000% return.
If you are worried about investing in user research, you can also earn as a research study participant. You can also use Respondent to find Paid online research studies to supplement your income.
Please let me know what lessons you will apply from this article in the comments. Feel free to ask questions, too.
-Lara
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Flower pose is a crowd pleaser when working with children.
While it requires core strength and balance, learners can practice safely with a few safety tips.
]]>Flower pose is a crowd pleaser when working with mindfulness for kids .
While it requires core strength and balance, learners can practice safely with a few safety tips.
Mantra: “I GROW FROM SEED TO FLOWER”
The next in-person training is:
Join Lara this summer for the virtual class - taking place on zoom.
The next in-person training is:
Learn to teach children's yoga with an expert educator, content creator, author of multiple books who has trained 500+ adults in career-track kid's yoga, managed 50+ school and community programs, and been a speaker and panelists at the Kids Yoga Conference in 2020 and 2021! Lara is a service-oriented community builder who values inclusion, accessibility, and creative expression.
Lara Hocheiser has been leading courses since 2014.
Get one-on-one coaching with Lara this summer! Virtual, and at your convenience, the ask-me-anything style mentorship and coaching sessions can take share however you need. 40-minute calls can be structured or unstructured to meet your needs.
Stay tuned for more opportunities to study mindfulness, kid's yoga business, content, and marketing, and more!
-Accessible yoga and chair yoga and mindfulness coming soon!
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The holiday is known for the Passover Seder, a meal in which a symbolic plate of food is a reminder of the tears shed during slavery, the bitterness of that time, as well as a sweet food that represent the brick and mortar that the Jews were forced to build for the Egyptian Pharaoh.
I include this image of a forward fold, a symbol of letting go, bowing your head in surrender.
Storytelling is a human need. We have shared stories for as long as we have had language. The story of Passover is a reminder that freedom is a human right and that to fight for it means brave people need to take a stand. It connects to so many current and recent systems of oppression that in some cases, were overthrown, and yet the persecution is perpetuated in other ways. The Jews, much like the African Americans, have faced systemic oppression through the ages. What other groups face oppression and slavery?
In Yoga, we teach of Ahimsa, or the practice of non-harm. Slavery is in its essence harmful. In kids yoga philosophy we practice Satya, or non-lying. The stories people tell themselves to systematically enslave or otherwise oppress "othered" groups goes against this key belief system. When we check in with ourselves, we can ask ourselves what else can and should we do to fight against these systems of oppression? In our work with children, we must continue to shine light on these injustices and inspire children with empowerment, knowledge, and strength to stand up for the "othered" people. That is what the heart of yoga would ask of us. Each person can find their own way to stand up against slavery, oppression, and injustice.
I grew up Jewish and a memory I hold dear is the youngest child asking the 4 questions. Now as a mother, I look forward to my own children and family members asking these questions. The answers can be reflections that the children discover inside themselves from being taught the story of the Israelites. The process of self-reflection is a big part of both yoga and Judaism.
Here are the 4 questions:
"What makes this night different from all [other] nights?
1) On all nights we need not dip even once, on this night we do so twice?
2) On all nights we eat chametz or matzah, and on this night only matzah?
3) On all nights we eat any kind of vegetables, and on this night maror?
4) On all nights we eat sitting upright or reclining, and on this night we all recline?"
-Chabad.org
This is a question I will leave with you, the teachers of our community. Please share your reflections in the comments.
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Animal Yoga Adventure:
Instructions
1. From all fours, table top position,
exhale all of your breath out.
2. As you breathe out, round your
spine toward the ceiling.
3. Tuck your chin.
4. Pull your belly button in toward your
spine, gently.
Instructions
1. Kneel down with knees hip distance
apart.
2. Rest your hands on your lower back.
Lengthen your spine.
3. Slowly lean back into a back bend.
4. Reach your hands back one at a time,
grabbing your heels. If you cannot
reach that far, keep your hands on your
back or leg.
5. Hold the pose and take a few breaths.
*If you are having trouble reaching the back
of your feet, try using a pillow or yoga block
Activity:
Adaptable Animals: Think about the ways camels have adapted to their
habitat, the desert. What would we need to live in the desert?
I have been in the kids yoga orbit for more than a decade.
I can tell you one thing, warrior helps kids feel powerful.
Warrior poses can help kids deal with strong emotions, remember their strength, feel grounded, and to take up space.
In this article, find many instances of warrior poses from the content I have produced, photos of children we have taught, and of teachers demonstrating variations of the pose.
Everything you want to learn about warrior poses for kids, you can find here.
Early in my career, I would do workshops for teachers in schools where they were trying to find a a way to help kids move through emotions. As social emotional learning was becoming more prevalent, my studies showed me there was a lot of cross over between mindfulness, yoga, and SEL.
On the slide below, a combination of mantra (affirmation), breathing style, and a yoga pose (warrior 2) that a child can do when they feel ready to recover from sadness. Remember, never cover over a feeling or skip over processing it, only help kids move on from the feeling once they are ready so they don't get stuck there. Let kids share how the exercise felt for them when they are done, and remember, these activities are NOT a one size fits all.
Mantra: "I am brave"
Mantra: "I am peaceful"
Here you see children testing their balance in airplane pose, a variation on warrior 3.
Mantra - "I feel powerful"
Mantra -"My heart is open to change"
Kids Doing the Side Angle Lunge (a sister pose to warrior 2)
This photo was taken during a free class we offered as a community service during the COVID19 pandemic.
**take your time, work on your balance, and practice them separately before linking them together
Find many of the warrior poses in the Love and Compassion Lesson Plan and the Empowerment Lesson Plan
Here I am in warrior 2!
It's important to be inclusive. We are grateful there are variations of this pose to include more people! We found a great illustration of warrior pose in a chair from Kids Yoga Stories, thanks Giselle!
Yo Re Mi Kids Yoga shares a great warrior pose video
For more instructions and complete lesson plans, visit our shop!
Share you favorite warrior sequence or warrior pose with kids stories in the comments!
*Please consider making a purchase from our shop so we can keep the site ad free and adding value for you!
Love,
Lara
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In the winter, its important to do a warming, awakening yoga practice to combat the cold lethargy of winter. When working with kids, we can weave these Ayurvedic principals into our classes without giving too many details. Something as simple as explaining that our bodies seek balance so we add warming practices during the cold season can provide all the context they need.
In the winter, you can start with sun salutations as a warming practice to help create alert, energized awareness for the children you support.
Though, it is important to offer a balanced class, so make sure to close classes with cooling relaxation practices, like our winter yoga sequence or time for me calming cards.
Spring can still be a chilly time. So you may want to offer something to warm up children's bodies while still keeping them calm. As a teacher, I often noticed that children started to get more antsy, fidgety, and excited as the seasons shifted. The sequence below is an alternative to sun salutation if you need something warming, yet grounding.
Cozy Kids Yoga Pose Sequence:
(These ones are featured in the spring yoga poses and lesson plan unit, too!)
Activity idea! Using only this poster, ask the children to teach each other this pose sequence! If you want help with creating a lesson plan, try the spring yoga sequence or year of yoga lesson plans.
When Spring Comes - Grab the classic book and enjoy the complementary story! Includes partner poses and more!
we encourage you to leave comments!
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We have been getting loads of inquiries about hosting another teacher training. At this time, we are not offering one.
A dear friend of Flow and Grow Kids Yoga, Lani Rosen of Full of Joy Yoga, is offering her 20-hour weekend course March 25 and 26, 2023
I copied some information about her course for you from her site linked above.
"WHAT WE WILL COVER
Schedule
Dates: 3/25 – 3/26, 2023
Where: Breathing Room Yoga Center, 216 Crown Street, New Haven
Times: Saturday and Sunday 9:00am – 5:00pm
Early bird Investment: $450.00 before 2/01/23
Regular Investment: $495.00 after 2/02/23
Military/BIPOC/Teacher Rate: $475.00"
Please reach out to Lani with any questions about this opportunity.
lani @ fullofjoyoga.com (no spaces)
If you would like to study with us, we can plan private yoga courses and professional development- online or in person, for groups that can provide the space and simplify payment and enrollment. If you have funding for such a course, we can serve the CT, NY, NJ area with notice. Please email lara @ flowandgrowkidsyoga.com (no spaces) with questions with the subject "Kids Yoga Training Inquiry"
Our offerings:
Professional development for teachers or clinicians
Kids yoga and mindfulness training (5-95 hours)
Thank you!
Grab a copy of Mindful Moments for Kids Cards for less than $6!
]]>In this article learn:
This blog is an updated version of the 2016 post
If you enjoy the content of this post, please consider making a purchase to keep it ad free, as it has always been.
In this article learn:
I often get a puzzled look by people that wonder why on earth we are doing yoga with children of such a young age. This article is to demystify what goes on when we are together and to highlight the positive outcomes of a regular practice. Read on if you are curious about why we do what we do at Flow and Grow Kids Yoga.
When we offer a children’s yoga class, it is a safe space for children to be themselves, as they are in the moment. Every child is accepted and invited to participate in a way that feels okay to them and that is developmentally appropriate. We do not demand participation, yet nearly every child does enjoy the class in some way or another.
In a baby yoga class, tiny humans smile and giggle as we move them into shapes that compliment their development. If they are comfortable on the belly, we can go across from them and we can play mirror games that aid in connecting, deepening the child’s ability to focus, and have fun with others. The same child that has been all day arching their back doing tummy time revels in the spine lengthening stretches we do together, the back bend’s perfect counter-pose. If they are still lying on their backs, we can sing and stretch and play as they lie down and make eye contact, aware that they can let us know what they enjoy and what they don’t with a smile or a whine.
Every child has preferences, just as we adults do, in how they’d like to move around. When children are crawling or walking, we play along with their newly gained mobility. They are going to be in and out of focus with us because they are in perpetual exploration of their surroundings. We allow them to wander and then they spot us doing a headstand and must come investigate. Then next thing we know, there is a tiny set of hands on the ground and a bottom in the air. The baby wants to be put in a headstand like shape too. That baby is learning the love of movement and also gaining an understanding that we humans are capable of amazing things. Their perceived boundaries are eliminated by the enthusiasm and fun and low pressure to perform. Afterwards we relax and sing as the lights go down. Each child rings the chime and gets a hug or high five.
Get the infant yoga, toddler, yoga textbook as a download!
In a toddler and preschool setting, the class is set up in a circle that, like a womb, holds the children in a warm and safe surrounding. The rituals we begin and end with teach the children about process, that there is a beginning, middle, and end to an activity, and that we can move from one activity to another mindfully, carefully, and intentionally. Every child connects to the environment and becomes a part of the group. They are aware that their participation is welcome and sometimes learn to sing along and other times to just listen and observe. They gain confidence with the repeated songs and rhythmic games and become daring enough to try out the different activities we offer. There they learn to experience movement uncorrected, as we do not stress the perfection of physical form. The activities are all process oriented, often times involving the 5 senses as well as animals, and imagination exploration. We use guided imagery to relax the children as they pretend to be a tree fallen in the woods, slowly becoming earth or a raindrop on a journey to the depths of the earth.
It’s in a toddler and preschool setting that we can delve into the emotions and what the emotions feel like. This is a time for connecting to the self, a child’s early self-exploration. We practice using yoga tools to respond to strong emotions such as anger or excitement so that the kids begin to have access to these tools when yoga is not in session. Recently the term name it to tame it has been popular in educational and psychological journals. By helping kids name their emotions, they are able to tame the feeling. We ask them to think of their own solutions too, so that they don’t have to deal with disappointment in the way a teacher or friend does, rather in a way that is their very own. This increases the skills of self-management and promotes social emotional learning. They start to understand what emotions might look like and feel like in others.
Get Yoga with Dragons - Perfect to do with Toddlers!
I once learned how much the yoga tools for social emotional learning helped a three year old when his mom told me he was able to diffuse her meltdown. He taught her a breathing exercise when she was having a difficult time. She came to me in tears and utter disbelief that her little guy had known such a powerful tool and was capable of sharing it with her in her time of need.
Let's Make Shapes Yoga Lesson Plan for Kids 1-8
One of the other most special things that children learn from us, regardless of age, is that its important to relax and just be. We are in a culture of perpetual busyness and the kids are learning from us. When we include slowing down and resting as part of a daily ritual, not just during naptime, but as a transition from one activity into another, children are able to remain mild mannered, to notice when they may need a rest, and to request relaxing activities at the times they most need them.
We are teaching our children that it is indeed cool to be at one with yourself, relaxing and doing not much of anything. And they not only learn to love it, they celebrate afterwards. We can also remind ourselves as parents, educators, or clinicians, that our examples in slowing down will be felt by our children and do impact the choices they will make when spending their time. We help them develop life skills in this way.
It is a blessing to share yoga with children of all ages, with adults who care for children, and with educators shaping their young minds. This is one article in a series highlighting how we do things and what outcomes to expect when a regular yoga and mindfulness practice is added to YOUR daily routine. We love you!
Yoga Videos for Infants, Toddlers, Preschoolers
accessible to most babies, toddlers, kids, and adults (avoid postpartum for minimum 6 weeks)
Grab happy baby pose in the "Napping House" literacy kids yoga lesson plan
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Kids yoga and mindfulness and screen time management for kids
kids bedtime routines
]]>Get your mind and body in the mood to relax - it's the kids yoga for bedtime article!
Just about every parent has experienced resistance to bedtime, from temper tantrums to the more sneaky creeping out to see what those still awake are doing. Small children can look to bedtime with a certain kind of “fomo”, or fear or missing out; they don’t want to miss anything exciting or fun that might happen while they sleep. Fear of nightmares or the dark, and even for the safety of themselves, their parents, and other loved ones, can add a whole other challenging social emotional element to sleep resistance.
With older children, the desire to stay on their devices and talk to friends and/or the need to finish up homework -- combined with the need to wake up early for school -- can make the time leading up to bed rushed and stressful. Parent/child fights can even result in those cases. Children at any age, however, need a good night’s sleep to do and feel their best. The calmer and more consistent the ways we prepare for bed are, the more likely good nights of sleep will be. Sadly, kids are increasingly getting less and less and sleep and farther and farther from the amount of sleep they need.
Mindfulness to the rescue! One mindfulness technique that can lead to better sleep is reflecting on the day. The act of reflecting can bring calm feelings, in body and mind, as well as direct older children away from devices. Parents partaking in reflection can also build a spirit of collaboration and unity, which can chip away at or fully replace the tension, anger, or fear that too often comes at bedtime.
Bonus: reflecting on activities of the day, as well as how much one did or didn’t do healthy mind-body practices such as yoga and mindfulness, can lead to more consistent practice of those disciplines as well as healthier habits -- and from there, better whole-person health. For kids, that means healthier development and reaching closer to their potentials.
Beyond all of that, Ran Zilca of Psychology Today discusses how when we fall asleep, our brain waves literally change. Psychologically and physiologically speaking, we need to release our minds from thoughts about our day, Zilca explains. Reflection before bedtime can help us do that before we sleep, so that when our head hits the pillow our minds (and bodies) are ready to drop into restful sleep.
For Parents:
Have children put devices away, turn off the TV, and sit down together. Take five minutes to fill out the form together. You can assist your children with filling out theirs, or fill out your own to model focus in and commitment to doing so. Notice how your child reacts, their demeanor after they’re done, and if filling out them every night makes a difference in the longer-term.
For Teachers:
Keep the sheet on hand for instances when you might gather that a certain student isn’t getting enough sleep. Of course using your judgement for when it’s appropriate and welcome, ask parents if they believe their child gets enough sleep. If after that it’s clear that the student needs healthier sleep routines, share the sheet with those students’ parents and encourage them to use it to help encourage healthier bedtime habits.
The approach of this sheet is perhaps something that you can also integrate into your daily classroom routine; create a sheet that students can fill out at the end of the day to reflect on what they’ve learned, what they did, how they’ve played, et cetera. See how it goes!
Let us know how it’s going!
Tag us @flowandgrowyoga on instagram and use #selfcaresaturday when you post pictures or videos practicing! Or reply here to tell us about your experiences! Photos are always welcome!
Products we Recommend | |
How to Integrate Mindfulness into the School Day For teachers and can be adapted for home-use and home schoolers, too
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Love and Compassion for Teens and Tweens Great for kids 8+ | |
Time for Me Calming Cards Accessible, good for most age groups, gentle, and lovely | |
Mindful Moments Cards - All ages friendly! |
Inspiration thanks to Ava Dussault
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Yoga, among other benefits, can help improve focus, memory, and self-esteem, as well as reduce anxiety and stress for all ages. The same goes for children. Classes are designed to be enjoyable and include age-appropriate games and fun poses.
Yoga practiced outdoors has even more benefits. Keep reading to find out all you need to know what your kid can gain from this great activity!
Outdoor yoga is typically practiced in a park or an open-space area in nature. To put it simply, the most obvious advantage of outdoor yoga is the opportunity to spend time in nature. Most kids spend their days cooped up at home or sitting in class. In this day and age, more outdoor exposure for your child can do wonders for their health!
Spending time in nature is one of the most natural mood-lifters for your child and doubles as a fun health-promoting activity. Moreover, yoga helps calm and strengthen the mind, which can be better accomplished in the tranquility of nature.
Practicing yoga with your child also provides a unique opportunity to bond through play while also receiving your undivided attention as an adult, teacher, or parent. Yoga allows your child to practice pausing, breathing, and reflecting together. These methods teach them how to control their reactions and deal with stress.
Nature immersion is also beneficial to children's immune systems and has been shown to reduce stress and build confidence. Nature and yoga work in tandem to benefit both adults and children.
For young children, yoga is more than just a physical activity. Yoga can help children develop skills that will help them through adolescence and later in life.
Yoga assists children in dealing with anxiety. It can teach children how to manage their stress, such as breathing exercises and relaxation techniques. Teaching children how to cope with stress in a healthy way is a valuable life skill that will benefit them both as children and as adults.
Yoga helps children with emotional regulation. Another advantage of yoga for children is that it teaches them to be in the moment while relaxing and gaining a peaceful state of mind, which improves their emotional regulation.
Yoga improves the self-esteem of children. Yoga for kids can boost their self-esteem tremendously. Young children can gain a sense of personal empowerment by perfecting a pose or improving their balance and flexibility.
Yoga helps children develop body awareness and mindfulness. Going through a variety of yoga poses teaches children about their bodies and the movements they can perform.
Yoga improves children's attention and memory. One of the most significant advantages of kids' yoga is that the various types of moves require children to focus and practice memorization skills, both of which can improve their academic performance.
Yoga helps children develop their strength and flexibility. Yoga strengthens children's growing bodies and improves their flexibility, lowering their risk of injury.
Yoga teaches discipline and curbs impulsive behavior. Yoga can help to reduce disruptive behaviors in the classroom by giving children a physical outlet to express themselves. It also teaches discipline to children as they work on clearing their minds and perfecting their poses.
Yoga can improve children’s immune systems. Yoga has also been proven to strengthen the immune system and decrease inflammation. Even more when practiced in nature.
Yoga for kids should be simple and enjoyable! The whole point of practicing yoga with your children is to lay the groundwork for mindfulness.
You don't have to be concerned about their alignment or whether they're striking the perfect pose. It's best to be less concerned with form and more concerned with the activity in general. The goal is to get them moving in such a way that they are aware of their body and breathing. Here are some easy ways to encourage movement while practicing mindfulness.
Storytelling during yoga is one way to make it more spontaneous and enjoyable for the children. You can tell them a fairy tale or story while introducing new yoga poses. You could also make one up on the spot! There are countless ways to tell your own yoga story, just be creative!
Use the story to help you decide what actions to take. You can also allow the children to contribute to the story; they have incredible imaginations, and it will be a lot of fun for them!
Children enjoy being in charge and telling adults what to do. Allow them to take the reins and lead the yoga session on occasion. You may have to create the story or offer yoga pose suggestions at first. Allow your child to make up stories and teach you the poses as they become more familiar with the practice of yoga.
A traditional yoga practice concludes with savasana, a deep rest. Parents and caregivers must usually be a little more creative in order to encourage that final deep relaxation. You could lie down on the grass or a blanket. You could also simply relax in silence for a few moments. Another way to finish is to sit with one hand on your heart and the other on your stomach, breathing slowly.
Another gentle relaxation technique is to lie down and visualize yourself. For example, talk about the sky and clouds and at the end of the session, let them think about it for a moment. It's also relaxing to gaze up at the clouds and watch them pass by.
Yoga is yoga, but when it comes to children, you have to make it a little bit more special. It is more about how the “lessons” flow and how to keep the children interested in yoga with stories, fun poses, and games. Here are more examples of exercises and games:
Article by Cristina Petre
Yoga is a physical activity that helps children gain strength, flexibility and balance. It also has many wonderful benefits that guide them through concentration and mindfulness exercises — encouraging them to calm their mind and body.
Teaching your child yoga provides a way for them to learn to focus without distractions. It supports healthy body movement and promotes overall health. In other words — yoga is good for kids!
You might already understand how it plays an important role in their physical development. But did you know that it can improve their brain health, too?
Yoga for children can improve their concentration and memory. While the practice is primarily about physical movement, it also boosts your child’s control over their body and how they breathe. When they learn these new habits, children tend to focus on their bodies in a new way, improving their concentration and memory skills.
For instance, children perform breathing exercises during yoga. This activity helps them figure out how to keep their breath steady when anxious or stressed — which is great for kids with ADHD or other attention challenges.
Additionally, yoga helps children develop better memory skills. That’s because yoga allows kids to build better muscle control and increase blood flow to the brain — enabling greater neural activity and improved communication between neurons.
The benefits of yoga for kids go beyond being a fun activity — it also improves their motor skills.
Yoga teaches children to control their bodies, which is an important part of developing balance and coordination so they can move easily. Helping kids learn to focus on their movements and
how their body feels as they move through each pose helps them learn more about themselves.
However, it goes beyond learning how to hold a pose — it’s about learning how your body responds to different movements and how you feel. Therefore, when kids practice yoga regularly and consistently, they’ll notice their ability to move more easily in their everyday lives— even when they’re not doing yoga!
Yoga is a great way to improve children’s brain health by boosting their mental health and well-being. When your child performs yoga, they learn to stay calm and positive during a tough time or when facing challenges at school or home. They learn how to deal with stress in healthy
ways so that it doesn’t build up over time and get out of control.
Yoga can be especially helpful for kids who have trouble sleeping at night because it helps them learn how to relax their bodies and minds before bed. Additionally, they can feel more relaxed
throughout the day when they know how to breathe deeply. A recent study found that 24 yoga sessions over 12 weeks improve students' quality of sleep and stress reduction.
Plus, when children improve their mental health with yoga, they build self-confidence because it encourages them to try new things without fear.
Get yoga resources like Time for Me Calming Cards
Yoga also improves children’s brain health by allowing them to learn more about their bodies. It gives them the opportunity to explore their movements and sensations. Over time, they develop
self-awareness — a key part of their emotional intelligence. Kids who recognize how they feel and why they feel this way are able to control their emotions better.
When kids practice yoga in a group setting, they also see how other people move. This experience teaches them there’s often no right or wrong way to do something — everyone moves differently. A child who understands this will be less likely to judge themselves or others
based on how they look or act — they’ll know that everyone has their own story and needs.
Yoga also helps children improve their decision-making abilities in various ways. First, yoga teaches kids how to take responsibility for their actions. When kids make choices about how they want to hold their body during a pose or movement, they learn that they’re
responsible for the outcome of their actions — and that those outcomes can be positive or negative, depending on how they choose to act.
Second, yoga encourages children to set goals and achieve them. This outlet for creative expression through movement and breath control allows kids to feel accomplished once they
reach their goals. They’ve worked hard for it!
Last but not least, yoga exercises like breathing exercises and stretching help children build confidence in their ability to control their bodies and minds. This self-esteem makes smart
choices easier because kids will feel empowered by their capabilities rather than being dependent on others' opinions or guidance.
Yoga is a fun, low-stress way to improve your child’s brain health and keep them fit. So the next time your kid asks you to do yoga with them — say yes! It will benefit your child in various ways and allow you to make the most of your time together.
By Guest Blogger Mia Barnes
Still looking for more yoga activities?
A yoga class that integrates a story or book into the lesson plan is considered a yoga literacy integration.
To do a yoga integrated story lesson, no fancy, expensive materials are required (as much as we love kids' yoga props and tools!) These classes can be a uniquely effective way to expand literacy skills in students through engaging their bodies.
Further, you can hone the class to fit the age group, literacy levels, yoga experience, and physical capabilities of the students in front of you. Ultimately, there's the wonderful potential to foster greater love for both reading and yoga in your students.
And these classes can be held virtually or socially-distanced in-person. Let's look at how to design one of these classes!
Go to your personal children's book library or the children's books section at your local library. You can even find fairly inexpensive gently used children's books online.
If you want to make an investment in a book you might use for many classes, you can also get certain new children's books without breaking the bank. You can also support local bookstores, if they're open at this time; due to COVID, small businesses could use the support right now!
Next, consider age group. Most children's books have an age range on the back cover of the book, yet that's an estimated range; your particular students might need a reading level up or down.
Then consider the illustration. Do the images appeal to you aesthetically? Do they think they'd appeal to your students? Can you, at first glance, think of at least a few yoga poses that could align with the story and illustrations, or at least see the potential for you to be creative and think of some?
The Napping House Literacy Integration Lesson Plan
Once you have your book, it's time to start designing a well-rounded, enjoyable class.
A kids yoga warm-up is important to prepare students' bodies, minds, and social-emotional selves for class.
Begin with a connecting activity, such as children in the group passing a stress squeeze ball and saying their names and something fun about themselves, or even just everyone taking three breaths together.
Next focus on breath, using imagery such as in "Elevator Breath" or using a breathing ball -- so that children will center in their breath and will be more likely to bring it into the rest of class (and beyond!).
Following that is poses and movement flows to get the body ready to execute the poses in your literacy integration, safely and in an integrated, balanced way. Try Cat/Cow, backbends and forward bends from seated (you can pair this with imagery such as a flower opening and closing), "Kite" side bends, and clapping rhythms (on the floor, overhead, or body percussion) to further build student connection and engagement.
This section of class should be no more than three to five minutes for preschool-aged students, but could get longer for older students (up to ten minutes for older elementary children, for example).
Look again through the pages of the book, more slowly and carefully than you might have when you were browsing through to choose your book.
Think about what poses align with the story and the illustrations, at different points in the book. For instance, Falling Leaf, Tree Pose, and Kite Pose can fit in different places in The Giving Tree. Sea-themed poses like Starfish Pose, Shark Pose, and Crab Pose can work well with The Rainbow Fish.
Lion's Pose, Downward Facing-Dog, and Boat Pose can fit well with Where the Wild Things Are.
Above all, keep in mind the particular children who you will be teaching (if you've taught them before, and if you haven't, with whatever information that you can gather on them) as you design your yoga literacy integration.
For example, consider aspects such as their typical ability to stay focused on the lesson at hand (and what you can do to redirect them), poses they're mentally and physically able to execute in a calm and integrated manner, and how you can find the balance of challenging them while also allowing them to feel success.
If possible, for a cohesive feel to the class, rise to an energetic peak and then come back down and to calmer and less physically rigorous poses (with one or two peaks within your literacy integration lesson).
The Napping House Literacy Integration Lesson Plan
Next, it's time for student's to calm their minds and bodies. You can also gather feedback on what they learned, and leave them in calm, collected place to bring into the rest of their days.
After the literacy integration, have students sit and take a few calm, collected breaths together. There are multiple ways to recap and get feedback about your students' feedback.
One such practice, you can bring the stress squeeze ball back and have each person share a word or two about what the class was like for them (or more, if you have time in the class) -- what was challenging, what was interesting, what they learned, what they liked, et cetera.
Another cool down practice, particularly if you have students in your class on the shyer side, you can ask if anyone wants to share a word or two, or more, about what they liked or what was challenging for them, et cetera. Then it's time to bring your students through a silent mindful rest or guided meditation -- in a traditional Savasana shape or another shape that feels right for them.
With preschool-aged children, this can even be a few short breaths together and perhaps a few affirmations -- "I am calm", "I am strong", "I am kind", et cetera.
For a silent mindful rest or guided meditation, a good guideline is one minute per half-year of life, but adjust that to your students as necessary. When you see them begin to stir, after they've already dropped into the rest, it's time to wrap it up and close your class. A nice class closing phrase is "I think kind thoughts. I speak kind words. I have a kind heart." sequence, and/or just take a few breaths together.
Another great resource: The "I Am" series by Susan Verde. Here is a music video accompanying her book "I Am Yoga."
]]>We are re-releasing a favorite blog with new updates!
Learn the benefits of turtle pose, how-to instructions for turtle pose, as well as find products that feature these poses.
Enjoy your body as you move through this pose that allows you to experience a range of human emotions from calm and inward to excited and outward.
This week, we go over the Turtle Pose. Inspired by the patient turtle, this pose increases mental focus and stretches the arms, back, and legs. This pose looks like a turtle withdrawing into its shell!
Turtles are strong and resilient. Did you know that turtle shells are what makes them unique and protects them from the environment?
This pose is great for children who feel overwhelmed, stressed and need some time to focus and relax.
When emotions are running high, think about the calm and patient turtle and withdraw into your inner shell.
Love these poses? They come from the Spring yoga lesson plan!
Sit with your legs stretched out, legs flat and knees bent (Modification, put the bottoms of your feet together)
Place the palms of your hands flat on the floor. Take a few deep breaths.
Then, bending forward at the waist, begin sliding your arms under your legs
Time to get into your shell - fold forward and face the ground.
Hold this pose, take deep breath and settle in your turtle shell. Imagine you are a turtle, swimming through the vast ocean.
Promotes calmness and focus
Stretches the arms, legs and back
Opens the hips
Love kids yoga?
featuring Miss Lara
For early childhood ages 2-6
How does your body feel after doing that pose?
Where do you feel strong?
Where do you feel flexible?
What was your favorite part of doing that pose?
If you could do any yoga pose, what would it be?
If you were a yoga teacher, how would you teach the pose?
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How to do cat and cow poses with children.
Benefits of cat cow pose.
]]>In this article learn yoga poses, how to practice them with kid, yoga pose sequences, benefits, and more. Get beautiful free resources and learn about great resources such as links to instructional videos and products like yoga lesson plans for people that work with or have children.
We dive into cat and cow poses for children and adults.
Whether you teach kids yoga, are en educator, or love kids in any capacity, learning to move through life together has many benefits.
Yoga pose sequences like cat cow and the additional pose sequences we provide are a fun way to stay active, learn to breathe, and even improve your digestion!
Cat and Cow Pose is an asana (pose) yoga class staple -- for both kids and adults.
By flowing through these two poses, kids have fun with making animal shapes and sounds.
Adults and children enjoy the feeling of connecting breath and movement as they move their spines.
Yogis of all ages can warm up their spines for poses to come with this flow. It also stretches and tones the stomach, arms and legs.
It's a flow the whole family can enjoy and benefit from!
Downward-Facing Pose, Cobra Pose, Shark Pose
Purchase the Summer Yoga Lesson Plan - learn shark pose and more!
Purchase the Yoga with Dragon little kids yoga sequence - learn Cobra Pose
Downward dog - Fall Yoga Sequence Purchase Now
You can find many animal poses in our new book -- "Animal Yoga Adventure".
If you can make time to add yoga sequences such as cat cow to your regular schedule with the kids in your life, you can see positive benefits. Beyond the mental health benefits of slowing down to move and breathe, there are physical benefits.
This study is a great resource to learn how yoga therapy can aide in digestion.
We found this great video from Yoga with Adrienne featuring cat and cow poses.
The benefits of this activity are plentiful.
In this example, imagine you are completing an art project at home.
I have been teaching children for more than 20 years as children's yoga and mindfulness programming for more than 10!
One of my main objectives has been to create child-specific content that supports adults introducing or deepening a yoga and mindfulness product for children.
These printable lesson plans, cards, coloring sheets, and games are made from my heart and illustrated by the talented Nafeeza Hassan, who is also an expert video game designer!
Hi community,
a meditation teacher a psychologist I have followed for years and consider one of my greatest sources of wisdom is Tara Brach. She has for year offered her dharma talks and meditations freely, only asking that those that can afford it provide donations to her meditation center.
Recently I discovered her youtube channel and podcast are enormous sources of wisdom. They contain years of lectures, meditations, and now special guests.
A recent special guest she featured is Dr. Daniel Siegel, who many of us in the mindfulness education world know for his famous books The Whole Brained Child, No Drama Discipline, and The Developing Mind, among others. He recently was featured on Tara's Youtube Channel to discuss his new book Intraconnected.
I found the talk illuminating and inspiring. First of all, the way Tara listens so intently, her pure inner light and love glowing outward, provides a model for how we can truly provide a source of listening presence to those we love and respect.
Second, his excitement in discussing where science and spirituality overlap is beautiful. I love his excitement for the wonder and possibility that there is an energetic field similar to other fields, such as electromagnetic that are observed in trees. These fields may or may not exist amongst and between other beings. That is the theory of being Intra-connected. The theory of oneness may not be so esoteric, after all.
I have not yet read his book, but I highly recommend their chat found at this link.
Tara has a few mediations worth searching for in her repertoire of work. The RAIN of Self Compassion and No Mud No Lotus stand out of that most impactful for me. She has has a smile meditation helping zoom out the field of awareness and allow it to be as a soft smile, like a Buddha's smile.
If you find her talks meaningful and can spare the money, I recommend making a donation so that Tara can continue her work.
For those of you that teach children, please continue your practice. Seek out teachers and mentors.
10 Comprehensive yoga classes including conversations, meditations, breathing, yoga sequences, crafts, and more.
I hope these free resources are helpful to you. As Tara does, I have never charged for the blog of resources on this site. I give my teachings to the community because it is my obligation as a teacher.
You can help keep my site going by making purchases of the content, such as the printable mindfulness cards shown above. If you work with or have children, these resources are made for you by me with over 20 years of experience in education and contemplative practices. Thank you. Happiest of new years.
With love,
Lara
After all, creating the foundation of breath-work and yoga is an infallible gift for our child in an ever-changing and chaotic world.
Here are 7 simple ways to introduce yoga to your children.
]]>Our lives are becoming increasingly fast-paced and creating an environment that keeps us destined for burnout.
Today, people are turning toward meditation and yoga practices to find their inner peace in an ever-chaotic world. But it's not just adults who experience life's pressures and hectic schedules. Our children are busier than ever.
While we see the benefits of these changes in our lives, we may struggle with how to introduce yogic principles to our children in a way that will help lay the foundation for a lifelong journey.
After all, creating the foundation of breath-work and yoga is an infallible gift for our child in an ever-changing and chaotic world.
Here are 7 simple ways to introduce yoga to your children.
By guest contributor Niraj Naik
One of the simplest ways to ease children into the idea of yogic principles is to teach them to be mindful during day-to-day activities.
For example, ask your child what they can see or hear during outdoor walks. Help them experience life with all 5 senses until they learn to look for themselves.
“See how the leaves dance when the wind blows?”
“Can you see the colors of the sunset? What colors do you see?”
“Can you hear the birds in the trees?”
Teach kids yoga to slow down and live in the moment can help them prepare for a yoga or meditation practice.
Bring literature that is age appropriate into your home to help children see yoga as more than just a physical exercise.
Children's books, like those in the Om Child Series by Lisa Edwards and Sandhya Prabhat, help introduce yogic principles that can be used in their daily lives. Whether you are reading with your child about ahimsa, balance, or chakras, books offer a colorful and exciting story for kids of all ages to relate to.
Source
Children learn the most from watching us. Whether they are picking up how we do tasks, talk to one another, or handle a situation, children, whether we like it or not, are the greatest imitators.
Shouldn’t children also see us taking care of ourselves physically, mentally, and spiritually?
While attempting to do an entire yoga session while your children are present can be a challenge, exposing them to what a yoga practice entails can intrigue them and create an interest in joining you at a later time.
Looking for a way to spend more time with your child and help guide them on their mindfulness path? Invite them to your practice.
Including your child while you practice is a simple and effective way to introduce them to yoga and help teach them asanas and meditations.
Source
Sometimes, we just don't know where to start. Attending a yoga class designed for children can be beneficial if this is the case. Trained yoga instructors will facilitate the class allowing you to focus more on bonding with your child.
Yoga classes can double as social time for your child as well. They get to see their peers learning and enjoying a yoga practice, making them feel like part of a collective group. It also creates opportunities for your children and you to make new friends.
Sometimes, it isn't feasible to make it to a scheduled yoga class. But in today's world, the internet provides (almost) everything we could need.
A simple search on YouTube will render thousands of results for videos of yoga sessions for children. However, it's always best to vet the videos yourself before showing your child.
Utilizing free online resources like my free breathwork meditation by Soma Breath allows you to reel in the benefits of professional guidance without the price tag of classes at a studio.
When breaking down the asanas or breathing activities, make sure you use language your child can understand.
For marjaryasana (cat pose), make it fun, and tell kids to pretend they are a cat with an arched back. Maybe add some meows to create an experience.
If you want to teach breathing techniques, introduce the birthday cake scenario. Have the child imagine there is a delicious cake in front of them. Have them deeply inhale to "smell the cake" and then exhale to "blow out all the candles."
Kids learn while playing and having fun. Even adults can benefit from not taking our practice (or life!) too seriously.
It’s no secret that introducing and sticking to a yoga practice will help your child manage their mental health and help with motivation and challenging behavior. When more children are exposed to breathwork or yogic practices, they grow up with healthy coping mechanisms to fall back on.
If you are being called to help integrate holistic healing into the lives of children in your area, beginning a yoga teacher training course and adding a specialization certificate in children's yoga or becoming a trained breathwork facilitator may be right for you.
Whether you want to help guide your child by integrating them into your practice or start a revolution of peace in your community, introducing children to yoga gives them the tools they need for a lifelong journey into themselves.
How can you incorporate yogic practices and teachings into your children’s daily routine?
Niraj Naik
Niraj is a certified pharmacist turned holistic health and breath-work expert, professional musician, serial entrepreneur, and one of the world’s most sought-after spiritual ceremony facilitators.
]]>On the 12th day of Christmas, my true love gave to me, a fun yoga experience with the kids I love!
]]>Fun for anyone that has or works with kids in any capacity!
This activity is challenging enough to keep big kids interested, and sweet and fun enough for young children. The 12 Days of Yoga Christmas Carol is inclusive activity for all ages and abilities.
Hint: If someone can't do poses, they can sing. If they can't sing, they can try to do poses or cheer others on. Someone can show the yoga cards. Someone can help with the lyrics! Everyone can participate in their own way. This activity is designed for many types of learners and participation. All forms of participation are valuable!
Everyone can sing along to the word of this classic song. Even in my non-Christian household, we love this activity, song, and sequence.
Included in this lesson plan are several mindfulness and breathing activities!
From frog to airplane to locust to tree, enjoy this challenging yoga sequence!
Yoga Poses in this set: cow pose, tree pose, eagle pose, airplane pose, crescent lunge pose, frog squat pose, chair pose, goddess pose, cat pose, cow pose, dancer pose, and warrior 2 pose.
Let us know how you like this family and school favorite lesson plan and activity pack! Includes 12 pose cards, song lyrics with poses, breathing activities and meditations, and coloring pages!
Please leave a comment sharing how you enjoy this activity!
Check out a school doing the 12 Days of Christmas Yoga - a slightly different version, enjoy!
]]>In the spirit of generosity, I wanted to re-share the #selfcaresaturday campaign, a free resource I developed for our community to inspire the regular integration of mindful living. Enjoy this lovely way to slow down and tune in.
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My meditation teacher taught me that the way we do one thing is the way we do everything. With the use of ‘Little m Mindfulness’ we can make a habit out of being present during any and every activity. Bringing our awareness and full attention to the activity at hand allows us to practice little m mindfulness.
Let us start somewhere we all need to constantly be: hand-washing at the sink.
Mindful hand washing is timely with COVID. It is imperative to our daily routines to have a fighting chance of stopping the spread of germs. We can use this daily activity as a perfect time to practice mindfulness for ourselves and with our children!
Look at your hands. Next, notice the lines and crevices. Then, turn on the water. Listen to the sounds of the water dripping into the sink. Notice your breathing, is it slow or fast? As you rub the soap in, take in the smells, sensations against your skin, and the sight of the bubbles you are consciously creating. As you rinse, enjoy the water and note the temperature, sensation, and possible joy you are feeling by consciously paying attention in this moment. Take the 20 seconds to be fully washing your hands. Notice if you go into autopilot and invite yourself back to the present moment by using your five senses any time you go back to thinking, thinking, thinking...
A recent participant of the Integrating Mindfulness into the School Day online course, Ewelina said, “I have never noticed how good it feels to wash my hands before. It was such a sensual, amazing experience. I will never look at handwashing the same.” - Ewelina, homeschool mom
How can this change your life? Because now you know that you can engage your senses and attention to everyday activities and can bring this skill into your work, home life, and role in influencing the children you care about.
In the classroom or home: Download our Mindful Hand Washing coloring page. Rather than just give information about how long and where to scrub, we also include cues for engaging the five senses!
How to talk to you kids about mindful handwashing: “It’s so important to do a thorough job washing our hands to prevent the spread of COVID, but did you know that we can also have a fun time doing it!? If we pay attention in a special way using our five senses, washing our hands can become a little break from hard work where we get to feel, enjoy, and slow down!”
⏭ Try Mindful Hand Washing by yourself
⏭ Hang Mindful Hand Washing coloring page up near a sink
⏭ Share Mindful Hand Washing with the children in your life
⏭ Practice it daily, or multiple times each day
⏭ Take time after you do so to reflect upon your experience, including the children in this reflection by asking what they noticed about their experience.
⏭ Prevent the spread of COVID and have a Little m Mindful moment!
⏭ Share your experience!
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Want to get in on the #selfcaresaturdayfun? Subscribe!
Let us know how it’s going! Tag us @flowandgrowyoga on instagram and use the hashtag #selfcaresaturday when you post pictures or videos using your Mindful Morning Routine Tracker! Or reply here to tell us about your experiences! Photos are always welcome!
Products we Recommend
How to Integrate Mindfulness into the School Day
Empowerment Cards and Lesson Plan
Love and Compassion for Teens and Tweens
Share this blog post on social media so others can join in on the fun & benefit from #selfcaresaturday !
]]>Use the holidays to take a moment to be mindful with your little yogis. Teaching kids mindfulness techniques will give them the skills to understand and regulate their emotions. It replaces wandering, distracted minds with thoughtful responses. Try these two mindful activities this holiday season.
]]>Teaching kids mindfulness techniques will give them the skills to perceive, express, understand and regulate their emotions.
It replaces wandering, distracted minds with thoughtful responses.
I read many books from the Buddhist traditions while in my yoga studies and came across something interesting in the book, The Buddha Walks into a Bar. In one meditation, we learn to drink one sip of beer at a time to notice the effects of inebriation over a very slow period.
We can adapt this meditation to kids using plain hot cocoa to promote mindful awareness!
Slowly sip your hot cocoa one small mouthful at a time. Doing so, notice the warmth of your body, the activation of and sensation on your taste buds, and how much more you can savor the drink when you drink slowly. Notice how the cup feels in your hands as you drink it.
Recommendation: enjoy your drink warm and not too hot so children can participate.
We can foster an appreciation for the preciousness of relationships and the finite nature of life.
The holidays tend to be a time of getting together with loved ones we may not normally see. That being the case, we often see special people that are not available to us at other times of the year. When you are with your loved ones, imagine that any moment could be your last moment together. This is not a practice that is meant to scare you. Rather, it is meant to encourage you to be in touch with the preciousness of every relationship and the finite time you have with each person in this world.
Take a mental picture of the people you enjoy the holidays with. Notice how they look, their posture, the colors they choose to wear, the expressions and smiles on their faces. Take them in as you mentally note their appearance and how you are feeling in response to seeing them.
Mentally noticing: I notice my cousin is wearing the color red and seems peaceful on their faces. I notice my uncle appears tired and has not left his chair. I notice love permeating from my sister as she served everyone their meal.
For more holiday mindfulness, check out our 12 Days of Yoga Cards, which includes yoga cards, mindfulness activities, coloring pages and more!
]]>A re-release, this all time favorite mindful arts and crafts activity is an enjoyable way to connect with the children in your life.
Make some nice hot cocoa, sit down together, grab the arts and crafts supplies and immerse yourselves in this FREE activity.
The holiday season can be a busy and eventful experience. Take the time to slow down with your kids by learning new poses and getting into the spirit with a fun holiday craft. By taking the time to slow down we can relax and breathe.
Dress up and decorate your very own gingerbread person in Tree Pose. Tree Pose is great for balancing and improving concentration. Stability comes from tightening and lengthening the core. Invite your child, after school perhaps, to learn and practice Tree Pose (click here for more info on this pose).
Draw How You Feel
Have you ever had a conversation where something just felt off? Sometimes the reason is evident -- one person in the conversation might be looking around or scrolling on the phone or interrupting the speaker, for example. Compare this with a conversation you’ve had that feels great -- when people in the conversation were truly listening to each other, and from that are attuned to each other. It’s safe to say that we’d all rather experience the latter!
These conversational experiences, positive or negative, might not seem all that consequential -- yet added up over time, they can affect the quality of close relationships (amongst family members, partners, co-workers, close friends, mentor/mentee, et cetera). If we can teach our young children relationship skills such as active listening, we can set them up for healthier, more lasting and fulfilling relationships for their whole lives. From the perspective of self-care, being actively listened to and actively listening also just feels much better!
It’s also helpful and meaningful to sometimes step back and reflect on relationships -- who’s consistently in our lives, who we trust, who we may tend to have interpersonal issues with. That might lead us to see that we could use help learning to be better active listeners, or that active listening is something that we need from people close to us, for example. We might realize that we have many friends but no one with whom we’re truly close, or conversely that it could be beneficial for us to broaden our horizons by meeting more and more kinds of people out there. Similar takeaways for children might be less nuanced, but no less impactful.
Whatever one’s unique reflections may be, what matters is the process of introspection and self-learning and then making changes as necessary -- the introspection and self-learning that’s so central to yoga and mindfulness. That’s something else that might just plain make us feel better, as well!
Check out our worksheet for reflecting on our relationships and relationship skills!
Want to learn more about why active listening and other communication skills matter in the child/parent relationship? The Parent Child Institute offers a good guide -- detailing why love needs to be communicated, how your children will actively listen and communicate openly the more you do, and more.
Tips for parents and teachers:
Let us know how it’s going! Tag us @flowandgrowyoga on instagram and use #selfcaresaturday when you post pictures or videos practicing! Or reply here to tell us about your experiences! Photos are always welcome!
Want to learn more about teaching mindfulness & self-care to children?
How to Integrate Mindfulness into the School Day
Empowerment Cards and Lesson Plan
Love and Compassion for Teens and Tweens
Spread the love! Share this blog post on social media so others can join in on the fun & benefit from #selfcaresaturday!
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Hello New Year, I see you looming. The end of 2022, the beginning of 2023...here we go again! How can we look at the change of year and the turning of time to help shape our lives and how can we frame these concepts for the children we love and nurture?
]]>Let's talk about yoga resolutions...they are called Sankalpa in the yoga tradition.
Your sankalpa is a positive statement declaring who you are becoming in the next 6 to 18 months. It is a heart centered truth about your path.
2022 has come and gone in a flash, but let's consider how it helped us all call on our inner resources to grow. From the challenges this past year, consider what you learned and what helped you grow.
When we are challenged, we can come out with greater compassion, awareness, and love. Let's leave behind the darkness of 2021 and call on our inner light to shine into 2021.
How can we look at the change of year and the turning of time to help shape our lives and how can we frame these concepts for the children we love and nurture?
Reflect on who you have been, what you have done, how you feel about it.
Did your behavior align with your goals and with your true self? If not, how can you live more in alignment with yourself? If yes, how can you take a breath into your heart and thank yourself?
Tip for looking into your future:
You may want to look at the decade if you’re an adult reader, but working with kids keep it to 1 or 2 years maximum, or if it’s seniors in high school or college, you can do 4 years.
We can forget how much we accomplish if we don’t take stock.
We can CELEBRATE our victories, hard work, achievements, relationships, and dedication when we reflect on the timeline of our year (or decade).
We can mourn and accept the things and people we lost and reflect on the lessons we learned from them. We can gauge our growth based on our relationship with loss and the opportunities we make from loss and grief. There is no shame in feeling the hurt of life’s challenges. There is a great triumph in finding opportunities in hardship.
Take some time to create a timeline of the year or decade, marking the memorable events in your life.
Brainstorm some words and examples that describe how you want to feel in 2023 or in the decade spanning from 2023-2033.
Plot out a plan to go after your goals and aspirations. It can help to get clear on what you want to do and then to create actionable steps to achieve them. Remember this doesn’t have to be all achievement-oriented tasks. You can have a goal to be kind every single day. Your goal can be about loving yourself more. Your goal can be about your consumer habits.
I recommend a regular Yoga Nidra practice to get in touch with your subconscious so your conscious and subconscious mind can become aligned. This helps us make sure our actions match the ones we imagine our best self doing.
When you have a personal yoga practice, you have a foundation for teaching, a sanctuary you carry with you wherever you go, and can come to rely on yourself more and more.
Be the change you wish to see. Develop a personal practice that aligns with your resolve.
Repeat these words mentally or aloud when you meditate.
"May I be happy, may I be healthy, be I be free from suffering.
May you be happy, may you be healthy, be you be free from suffering."
Which activity did you love best?
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