Health is all important for adults and children alike. Diet plays an important role and so does exercise.
Sport is healthy exercise; going for good, long, healthy walks or bicycle rides, sailing, dancing, ball games – the list is long and kids can still feel as pressured in life as adults do, through all this. Too much going up and down daily leaves one stressed, especially over competition and exam times.
Life can be stressful and to cope with stress, adults can go to yoga classes and for the same reason kids can do yoga too.
Yoga can help kids with anxiety and stress, there are some simple yoga exercises you and your kids can do at home. The positive effects of yoga helping adults in stressful times are well documented proving that yoga helps moderate stress.
Children can also practice yoga and mindfulness. Some schools offer yoga classes and, of course, yoga is offered at some gyms; but the best way of getting children into yoga practice is doing a few minutes of it at home with them. Before leaving for school or in the afternoon or before bed, the yoga time can easily be fitted into your regular routine.
Yoga has been around for thousands of years; it is a practice that started in India and has become popular around the world. It is a fun and easy practice that keeps both adults and kids feeling healthy and happy.
The word “yoga” means “union” in Sanskrit, the ancient language of India. Quite simply, yoga is the “union” or coming together of mind (thoughts and feelings) and physical body. Many people feel an overall sense of wellbeing when they practice yoga.
Yoga is a system of physical exercises that one assumes as postures – the way one positions the body. These exercises build strength, flexibility and confidence. Yoga is also about breathing, which helps calm and refresh the body and mind. Yoga is about exploring and learning in a fun, safe and playful way. Yoga and kids are perfectly suited.
Yoga teaches us about our bodies.
It teaches you how to move more freely and with greater ease and awareness, making the body strong and flexible.
It teaches you how to breathe deeply and fully, bringing peacefulness or energy to our bodies.
It teaches you how to feel more relaxed, focused or motivated.
It teaches you how to have a quiet mind, helping you to listen with attention and make good decisions.
It teaches you about balance, not only standing on one leg, but teaching you to be more aware about the need for balance in your lives.
It teaches you to take control of your body, taking more care of yourself and showing you how to love your body and yourself.
It teaches you that a little gentle exercise can give you a good night’s sleep!
Yoga can be done by boys and girls, men and women. Everyone can benefit from doing yoga.
Children doing yoga often become much more confident; they get better results in school; they cope better in stressful situations and everyday life. When practiced regularly, yoga can have a positive impact on children’s wellbeing.
Breathing: Controlled breathing promotes calm, helps relax the body and releases muscle tension.
Mindfulness: Taking time out from electronics, television, rough play and concentration in class and incorporating some gentle yoga into the day will give children a moment of calm and clarity. Children from tots to teens along with parents or teachers will benefit.
Strengthening: Exercise like team sports, competitive sports can be pretty stressful on the body and mind; some children do not enjoy sport but almost all children can do the yoga exercises and feel the benefits of strengthening their body’s core.
Children and adults can try these easy exercises.
Start the day right!
Morning routine: three-minute yoga for the whole family.
Find a spot where you can all get together, with some fresh air blowing gently through.
Stand together giving each of you space as wide as your arms.
Reach your arms out to the sides, lift them up to the sky, and then relax back down.
Twist your whole body from side to side and swing your arms back and forth.
Lift up onto your tiptoes and reach your fingers high.
Bend your knees and sweep your arms back.
With your knees bent, glide your hands up high.
Press down through your feet and stretch your spine so it is long.
Roll your shoulders back and press your palms together.
Round your back, bend your knees, and roll down to the ground.
Press your palms and feet into the earth, as you lift your hips toward the sky.
On hands and knees, bring your left hand forward, lift your right leg back, and balance.
Switch sides.
Roll onto your back and press your feet into the earth; using your forearms for support, lift your hips high.
Sit up tall to lift your legs and arms off the ground with your knees straight or bent.
Sit with your legs crossed.
Grow your spine taller, roll your shoulders back, and rest your hands on your knees.
Still sitting comfortably, close your eyes.
Take a deep breath in and let a long breath out.
Let your whole body relax.
Take notice of the air as you take another deep breath in and out.
Does it feel cool? Does it feel warm?
Now, let a word come into your mind that describes how you want to be today - "joyful," "kind," "friendly," "curious," "happy," "peaceful," "enthusiastic," "brave." Hold the word in your mind.
As you breathe in, fill yourself up with the feeling you want; and as you breathe out, send this feeling out into the world.
Feel how you want to be today.
Take another deep breath in and let a long breath out.
Open your eyes.
You are ready for today.
