Sun Salutations for Children

Home , Astavakrasana, Tittibhasana, Yoga for children

Calm, Connected, Stable and Strong Sharing the Practice of Yoga with Children

“Children come into this world very pure.

It is up to the adults to help them stay bright, strong and healthy."

- H. H. Sri Swami Satchidananda

Contents

Introduction ...... 3 The Power of OM in a Child’s Yoga Practice ...... 4 Yoga for Kids: Let the Body Breathe ...... 7 Balloon Breath ...... 9 Breath of Joy ...... 9 Hands Flower Breath ...... 10 Mudras – Mini Yoga Poses for Little Yogis and Yoginis ...... 11 Let the Sun Shine! Sun Salutations for Children ...... 13 For The Youngest ...... 14 Five To Seven ...... 14 Eight To Eleven ...... 14 Teens ...... 14 Families ...... 15 Kids Love Arm Balances! ...... 16 Wiggly Kids Relax ...... 18 So Hum Meditation for Children ...... 20 Conclusion ...... 22 About Global Family Yoga ...... 23

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Introduction

Global Family Yoga has developed a signature system for facilitating a fun, safe and effective yoga class for children. There are several key components.

We have gathered key articles (from among more than 50) that explain the most important techniques to use in a children’s yoga class, along with the order in which to use them. In this free e-book, you will find the heart of our “Signature System.”

Each article was written by our Director of Training - Mira Binzen, E-RYT, RCYT - for Yoga Chicago Magazine. All these articles and more are available on our website - and published in Yoga Chicago [reproduced with permission].

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The Power of OM in a Child’s Yoga Practice

“Om is a simple sound,” I tell the children in class, “but it contains all the sounds in the universe–distant stars, airplanes flying overhead, children laughing, your tummy grumbling, even sounds we can’t hear–like the sound of a blade of grass growing. When we make this sound, it helps us connect to all that is. It attunes us to the teachings and to ourselves.” We use this sound to both begin and end a yoga practice.

To introduce Om to a group of children, I ring a pair of tingshas (Tibetan symbols) I call my “magic listening bells.” I invite the children to not only hear the sound, but feel the sound in the body. We listen for the sound to end and then I say, “We can make a similar sound using our own voice. This is the sound of Om.” As with the bells, we can hear the sound, and we can also experience the vibration as felt sensation in the body. This is a key facet of practicing yoga– tuning in to your own experience. Swami Satchidananda has said, “When you repeat Om, you hear your own sound.”

Om is made up of four sounds: A – U – M and the silence that follows. It is in this silence where we can start to hear our own sound. The three sounds before the silence take us through the complete cycle of life–creation, maintenance, and dissolution. Each time we chant Om, we are moving through this complete cycle, connecting with all that is. Yoga is a practice of integrating all aspects of ourselves and balancing with the world around us. While this is a deep notion to consider, the sound of Om can bring us into direct contact with this in a simple way.

When sharing yoga in schools and other public institutions, there may be some hesitancy in using the sacred sound of Om. There is a belief that this sound is related to religious practice. It is for some. One young yoga student, who is Indian and raised in the Hari Krishna tradition,

publication may be reproduced or transmitted in any form or by any 4 means without the prior written permission of the copyright owner. The Power of OM in a Child’s Yoga Practice boldly proclaimed to the class that “Om is God.” This is what he has been taught about the sound of Om. It touches on this beautiful, nebulous, unapproachable, and ultimately futile attempt to name or describe that which is unfathomable. Someone from another religion would have a different way to describe what cannot be described. When teaching adults how to share the practice of yoga with children, I offer the definition given at the opening of this article as a simple, accessible, and authentic way to describe this sound, which is respectful of personal beliefs and practices.

An even simpler way to talk about this sound is to say that it is the sound of life. Oftentimes with children, less is more. There is no need for complicated explanations. Experiencing the sound will reveal its meaning.

To sidestep any concern about Om, some suggest using a sound such as a vowel–a, e, i, o, or u– or an English word such as “peace” to emulate this tuning in with Om. This may be a way to avoid concerns about religious connotation, but it doesn’t result in the same beneficial effect. A study conducted at the National Institute of Mental Health and Neuroscience in Bangalore, India, and published in the International Journal of Yoga in 2011 showed that chanting the sound “Om” was more effective in relieving depression than no sound or using the sound “sssss.”* Much illness today, both physical and mental, arises from a sense of isolation or separation. According to principles of yoga therapy, physical illnesses that may be caused or exacerbated by feelings of isolation include asthma, allergies, arthritis, psoriasis, high blood pressure, heart disease, lupus, diabetes, and a whole host of chronic conditions. Om, along with the rest of the practice of yoga, gives us a felt sense of connection.

Like Hugo says in the movie of the same name, “I’d imagine the whole world was one big machine. Machines never come with any extra parts, you know. They always come with the exact amount they need. So I figured if the entire world was one big machine, I couldn’t be an extra part. I had to be here for some reason. And that means you have to be here for some reason too.” Om helps us experience this for ourselves.

In addition to opening and closing a practice with Om, we use Om to bring students out of a posture and out of final rest. After this quiet time, the first sound heard is the sound Om. I also use Om to count. Being from Minneapolis, I grew up saying, “One Mississippi, Two Mississippi.” to count out a full second. Now when I’m teaching, I count the number of breaths or time in a posture with “Om one, Om two, Om three.” Both kids and adults have told me that they like this.

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When debunking beliefs about Om and its religious connotations, I encourage teachers to feel confident in its use and meaning. I personally haven’t had anyone question my using Om in any setting. When I use it, I am steeped in its meaning, confident of its benefit, and joyful in its delivery. “Om” rhymes with “home” and chanting this sacred sound to begin and end a yoga practice can help a child feel at home in his or her own body and in the world.

*Read the research article here.

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Yoga for Kids: Let the Body Breathe

Breath is life. With or without our conscious participation, the body breathes. Watching a baby breathe reveals the perfect, natural breath–full, even and rhythmic. Adult breathing may be restricted or in some way inefficient. But what about children? When does the breath change from the pristine fullness of a baby’s breath to the less robust, often dysfunctional breathing of the typical adult? It is not always known, but teaching children simple ways to connect with their own natural breath can help them preserve this big, beautiful baby breathing right into adulthood.

Pranayama, the elaborate breathing techniques of traditional yogis, controls, guides and stills the prana (loosely translated as life force) and ultimately stills the mind. Today, these same breathing techniques are often used for a more practical purpose, as yogi Leslie Kaminoff described in an article for yoga therapists (“What Yoga Therapists Should Know About the Anatomy of Breathing,” International Journal of Yoga Therapy, 2006 (No. 6). He explained, “…in yoga we train ourselves to breathe deeply, and in a variety of unusual patters, but this is only for the purpose of exploring the full potential of our breathing mechanisms, and to uncover and dismantle habits that obstruct normal function.” He described normal breathing as when “our everyday, moment-to-moment respiratory activity is consistent with our metabolic requirements.”

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Metabolism is the process of turning the food we eat into energy. Oxygen is fuel for the metabolic machine. Children have monstrous metabolic requirements. It takes tremendous energy to grow. Cells multiply, bones lengthen and muscles gain mass. The more efficiently the body takes in oxygen, the more efficiently that little body can grow, grow, GROW. The developing brain is probably the hungriest organ of all. Although it accounts for only about two percent of the body’s mass, it uses up about 20 percent of the body’s oxygen intake. When a child is only one year old, synapses (nerve cell connections in the brain) are formed at such a rapid rate that the baby’s brain consumes twice as much energy as an adult brain. That furious pace continues for the child’s first decade of life.

Children don’t need to engage in the formal breathing techniques of pranayama to benefit from some simple breathing exercises from the yogic tradition. Children can be taught how to draw in a nice nourishing breath. This gives them the gift of more oxygen for the metabolic process while cultivating more calm, focus and energy.

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Balloon Breath

This is a very simple breathing exercise that even young children can emulate. It includes big physical movements and the delight of fluttering around and flopping to the ground. Most importantly, it is an easy and dynamic way to teach children to link breath with movement. The connection of breath and movement is what sets yoga apart from other forms of exercise. Here’s how to do it:

. Squat on the floor. You are a balloon! Hug your knees and breathe out to squeeze all the air out of your balloon. . Inhale to inflate. Breathe in as you stand up and stretch up, bringing your hands all the way up over your head, filling your balloon with air. . Let all the air out. Breathe out as you flutter to the ground like a balloon loosing air until you are lying on the floor.

Let’s do it again! What color balloon are you? Imagine this color as you squeeze all the air out, and then inhale to inflate, and then exhale fluttering to the ground. This one is worth repeating a few times. After the last round, lie on the ground and rest quietly.

Breath of Joy

This exercise is a little more sophisticated; adults may even want to try it. The krama, or steps of inhaling, facilitate a deeper exhale to leave you energized, refreshed and more joyful!

Try just the arm movements first and then add in the breath. Breathe through the nose and move at your own pace. This coordinated movement exercises the brain too.

. Stand with feet just wider than the hips. . Reach the arms straight out in front at shoulder height, palms together, as you inhale. . Reach arms straight back behind (from the hips) and breathe in a little more.

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. Reach arms straight up overhead in Tall Mountain pose as you take in a third sip of breath. . Exhale in one long breath as you flop loosely forward like a rag doll (uttanasana). . The arm movements are: forward, back, up and down. The breath movement is: in, in, in, out. Hands Flower Breath

This is a more subtle practice, perfect for those quiet moments just before meditation or a test in school. Again, breath and movement are connected, as attention is focused on the breath and the mind is calmed;

. Sit in any comfortable seated position. Lotus pose (padmasana) is just right for hands flower breath, but only if it is comfortable for you! Easy cross legs is another pose you can try. . Place your hands, palms up, on your knees. . Breathe out and gently gather your fingers together into your palms. . Breathe in and spread your fingers all at once like a blooming flower. . Breathe out as this flower gently closes (fingers gathered in a loose fist). . Breathe in as the flower opens (fingers spread open).

Continue for several rounds. This one leaves you feeling peaceful and fresh as a flower.

These breathing exercises are engaging and easy for children to feel and understand. They can be practiced anytime, anywhere. The benefits are many. Kids gain confidence by learning how to manage their moods. They can calm themselves when upset or energize themselves when feeling low. They also learn to love and honor their body by tuning in to its functions while creating space in the body for natural breathing. Try them with the children in your life.

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Mudras – Mini Yoga Poses for Little Yogis and Yoginis

Palm trees casually lean toward the water as a warm Caribbean wind rustles their leaves. A group of children and several yoga teachers are gathered for a class on Paradise Island at the Sivananda Yoga Retreat center in the Bahamas. I’ve been invited to offer training for teaching yoga to children. Students have come from Colombia, Switzerland, England, Canada and the U.S. Several guests of the retreat have brought their families along, and the children have been invited to join us for practice in the afternoons on a deck near the sea. Friendly little brown anoles (small native lizards) watch from the railing. They’re watching the children practice mudras.

Children enjoy many aspects of yoga but seem particularly fond of these unique hand gestures. As mudras are subtle but powerful, like all yoga practices, they need to be approached with humility and respect. Mudras suitable for children are those that help them feel stable, focused and balanced. Each mudra has its own effect. They are like mini yoga poses (asanas) for your hands. Both asanas and mudras direct and tune the vital energy in the body.

The Vishnu-blue Caribbean is as warm and crystal clear as a child’s laughter. Just like the pirates who used to roam these seas, we, too, are exploring for hidden treasure–the hidden treasure that lies within each one of us. Samputa mudra, also known as ”hidden treasure,” has captured

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the attention of these young yogis. Steven is 14 years old, on vacation from Colorado. He carefully considers this mudra and then reports, “I felt like I had something precious to give away–but I didn’t want to give it away.”

Everyone seems to know diamond (jnana) mudra. When children hear the word yoga, they often spontaneously assume a meditation posture along with this classic meditation mudra: first finger and thumb pressed gently together. One of the best comments I have ever heard from a young student about this mudra (with no previous explanation from me) was, “When I do this (shows his hands in diamond mudra) it tells my mind to be quiet.” And that’s exactly what it does–focus the mind. Practicing with us on the deck at the Sivananda Retreat was Lyra, a seven-year-old from Toronto. She had no words to describe Diamond mudra but clearly conveyed the feeling. She said, “It makes me feel like this” and went from being slouched over to zinging her spine straight, opening her eyes wide and giving a big smile. Eva, Steven’s 10- year-old sister, shared that “plug into the earth” mudra (see photo) “makes me feel like a tree, you know, with roots in the ground.” (Make a peace sign–first two fingers extended, last two folded onto the palms held by the thumbs–and turn the two extended fingers down and touch the ground at your sides).

Joseph LaPage shares a wonderful definition of mudras in his Professional Yoga Therapist Manual. “The root of the word ’mudra’ comes from two Sanskrit words. The first is mud, which means delight or pleasure. The second is dru, which means to bring forth. Mudras, therefore, bring out from within us the innate experience of bliss that is already there waiting to be discovered.”

Whether practicing on a deck by the Caribbean Sea or at home in the city, mudras can help children quickly feel calm, assured and centered. Even more importantly, they just might help them discover the treasure even a pirate wouldn’t find – the one that lies within.

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Let the Sun Shine! Sun Salutations for Children

Sun salutations (surya namaskar) are an integral part of most styles of yoga. There are many variations, but the benefits are similar. The linking of movement and breath is a hallmark of the physical practice of yoga. It organizes and soothes the nervous system, while increasing mobility in the spine, stretching the front and back of the body, and lubricating the joints. The rhythmical movement develops body awareness and coordination. Sun salutations involve balancing on all levels, and inherent in them is the quality of prayer. It is a reverent practice: reaching for the higher principle and bowing down before it. The movements have both grounding and expansive qualities.

I teach sun salutations in all my children’s yoga classes. I found that not only is it a good warmup for the body, it is also good for the mind. Once I was invited into a summer program to teach “Movement.” I jumped right in with different poses that matched the theme of their activities for the day. Many children were distracted and disruptive. Feeling a little exasperated, I stopped what we were doing and said, “Okay everyone, reach up!” I led them through several rounds of sun salutations and had their attention and focus for the rest of the class. I’ve also noticed that when a child comes in after we have already practiced the sun salutations, it helps if we stop what we are doing and welcome the student with a couple rounds of sun salutations. This helps the child get integrated into the energy of the class.

When I say, “Stand up for sun salutations,” after tuning in and focusing on the breath, even the children who have been practicing with me for years jump up and say, “Yessss.” I like to teach children the “A series” style of sun salutations from the Ashtanga tradition. It is short, simple, and dynamic. We take a moment to get grounded, then reach up for the sky. Halfway up, in half standing forward fold (ardha uttanasana ), is monkey pose. After stepping back to plank (jumping back is not recommended for tender toes) and lowering down, we press up into snake (bhujangasana ) and hissssss. In down dog, the children bark and wag their tails before jumping up to the standing forward fold (uttanasana ). Children love to jump forward, but for the first couple of rounds, it is best to have them step forward. Once they are more in their bodies, they can jump. I have had little ones jump too far and crash out in front of the mat, so I remind the kids to be in their bodies and put their mind in their feet when they jump. We end in mountain with our hands reverently in namasté. The practice can be modified to suit various ages and interests.

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For The Youngest

Children as young as two years old can imitate an adult moving through a basic version of the sun salutations. Adults exclaim “So big!” as they throw their arms up, and children gleefully stretch their arms to the sky. And so it is for the sun salutations. When toddlers and preschoolers practice, they tend to reach up, stare in amazement, or wander off for the next couple of moves and then plop to the floor to join in for snake, push their bottoms up for down dog and then do a little dance and reach their arms up. They may or may not follow along, but they sure are having fun.

Five To Seven

By the time children reach kindergarten, they can follow a sequence of movements and learn this sequence to repeat on their own. They love to go faster and faster and faster through each round until the form falls apart and they have fallen into fits of giggles. Then we do one slow round all together, focusing on the breath. For both of these younger age groups, sound and movement are key.

Eight To Eleven

Yoga students this age enjoy leading rounds of sun salutations and like to add their own variations. In a group of six to twelve children, each can lead a round while the others practice along. There are a few parameters to follow: “stay on your mat” and “one shape equals one breath.” This is a flow, so the idea is to move the body in one direction and then the other, breath by breath. By this age, animal sounds are out, and getting feedback on form is in.

Teens

Teens practice much as adults do. They love the vinyasa-style flow of moving into and out of poses. The mix of flowing through poses and longer holds is perfect for teens. It was to teens that Krishnamacharya taught what is now known as Ashtanga yoga.

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Families

Family yoga classes tend to be child centered, with the average age of the children being five to ten years old. The fast sun salutations that are so fun for kids can be a bit much for parents, who may prefer a slower pace. Everyone gets to choose his or her own speed in a family yoga class. The kids may be going faster and faster, while their parents move through at a more relaxed rate. Then we all join up for one relaxed round together.

It is vital that children are given the opportunity to move in an organic and meaningful way every day. The sun salutations are simple, balanced, and enjoyable. Also, the sun symbolizes spiritual consciousness and is a central concept in the practice of yoga. A few rounds every morning brighten the body, mind, and spirit.

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Kids Love Arm Balances!

When teaching yoga to children, be sure to include arm balances. Crow (cakasana ) is a favorite because it looks challenging but is pretty accessible to most kids. They are often surprised by the ease with which they can tip up and balance on their arms. It’s fun. It is also the base pose for many other arm balances. Another reason children seem to cherish arm balances is that they can often do them with much greater ease and proficiency than the adults who are trying to teach them.

If a child is struggling with crow, I just tell them my story. “Don’t worry,” I say. “I tried this posture 300 times before I got it.” How do I know? My teacher-training course was a month- long intensive where we practiced two hours of asana twice a day. I had about ten chances to try crow each day and on the last day I got it. The kids will often say, “Well it’s not going to take me 300 tries!” Which is true. They are usually able to tip up and balance after just a few attempts.

The trickiest part for some is keeping firm contact with the knees on the arms. There is a tendency to want to just fly up, legs free. This is when I take my invisible glue stick (also useful for keeping yoga mats on the ground) and rub some on their upper back arms so their knees will stick there. If a child is fearful of falling forward, I simply place a folded blanket in front of them. This is just a psychological support. Usually this simple instruction is enough: “If you feel yourself falling forward, quickly tuck your head.” Tipping over onto the top of your head is no big deal–and can be an entry into a tripod headstand–but falling forward and crashing onto your nose or chin isn’t so nice. For most kids though, crashing out of poses is part of the fun.

Teachers often ask me if they need to be able to do the poses they are teaching. Technically, it’s a good idea. But arm balances are so much fun for kids and so hard for adults, that I make an

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exception. It is important to understand the alignment principles and major actions of the posture. With this, you can guide the students into the pose safely and effectively. When a child in class is able to get into the posture, he or she can demonstrate the pose to others while the teacher points out the key features. This is also fun and often triggers a round of “Watch me” and “Look, I can do it too!”

It is worthwhile for teachers to work at arm balances so that they can demonstrate them. Although yoga is ultimately an internal practice, a fancy arm balance impresses the children and provides some valuable clout. This comes in handy when I need to get the children’s attention. At times I have simply moved into an arm balance like astavakrasana (8 crooked limbs) or side crow in response to a group of unfocused children. They stop, look at me and say, “Whoa, how did you do that?” I respond, “If you stay focused on the practice, I will show you.”

I teach children plank, crow and handstands against the wall as the base poses. Then they can learn side crow, firefly (tittibhasana), 8 crooked limbs (astavakrasana), flying pigeon (eka pada galavasana), rainbow (Vasisthasana ), swing (lolasana ) – and so many others. While five and six-year-old children can practice crow, rainbow and swing, these other arm balances are more appropriate for children over age eight. Even two-year-olds, however, can do “box pose” or the “L” version of handstands against the wall. Before I get these little ones upside down on their hands, I check to see that they can bear their own weight on their arms by having them kick up into horse pose from downward facing dog–simply kick your legs and “whinny.”

There is a new arm balance that was created by a seven-year-old boy in one of my classes. He paired crow and firefly and dubbed it “fire crow.” I liked it so much I taught it to all my other classes. A boy in another class was blown away by the fact that a kid made up a pose and the teacher was sharing it with others. This inspired the second boy to create a pose as well. “Please, PLEASE,” he said, “Tell the other kids about this new pose.”

Fire crow is just as it seems. One leg is in crow pose; the other is in firefly pose: right knee balanced on the right upper arm while the bottom of the left thigh is resting on the left upper arm. The right leg is tucked back while the left leg is extended forward.

Arm balances are a great way to ignite a lifelong passion for practice. Children take what they learn and make it their own. They revel in what their ever-evolving bodies and minds can do and they aren’t afraid to fall down trying something new. In fact, I asked one of my students what he liked best about yoga and he said, “Falling down.”

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Wiggly Kids Relax

Thoughts percolating in the distant background seem not your own. Stillness and spaciousness pervade. Rose-colored calm creates a soft focus on the world. The big dogs of worries and “to dos” barking at your heals on the way into class are now tame puppies waiting patiently by the door. You are lying in savasana (final rest) at the end of your yoga class and you feel fine. As the lights come back up and the outside world sharpens into focus, you remember that you have children in your life, perhaps your own. The spaciousness in your heart naturally extends to them and you wonder how to share this experience. It’s a lovely sentiment, but will the kids you know be able to get still and quiet enough to experience this bliss?

Yes! Children love to relax. Even the wiggly ones roll up after savasana and say they feel “gooood.” Relaxation is the single most requested practice in my children’s yoga classes. “Can we do that sleep part?” kids ask as they bound into the room. “Will you give us noodle legs?” This is an effective technique for kids because they have been told that they need to be still to get “noodle legs”–and they love noodle legs. Kids are encouraged to let their limbs become soft and limp, like cooked noodles. Just to be sure, I pick up their legs and jiggle them. They lie still in anticipation, give a little giggle as their legs are jiggled and then soften.

Children, like many adults, have little conscious awareness of tension being held in the body and mind and few skills to cope with it. Also, the concept of a formal relaxation practice can seem foreign. Response to this unfamiliar territory can manifest as disruptive behavior, silly comments, noises and general wriggliness.

It may take several sessions before some kids have a sense of what relaxation is about. With repeated practice, they learn the routine and develop greater awareness. Once they have been guided to that same spacious sense of ease you know from your yoga classes, they will keep asking for more.

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Yoga addresses three aspects of relaxation – body, breath and mind. The first step is to squeeze, then release all the major muscle groups. Imagine something super-sour that puckers up the whole body. Squeeze, squeeze, squeeze…and release. This wrings out physical tension. Then, the breath is regulated. Simply counting to four on each inhale and each exhale can help slow and deepen the breath. Placing a stuffed animal on a child’s belly can facilitate awareness of deep abdominal breathing. This signals the nervous system to trigger the “rest-and-digest” response. Children can also count each cycle of inhale and exhale backwards from 10 to 0. Regulating the breath both occupies and relaxes the mind, which in turn relaxes the body.

The mind has a profound influence on the body. This is the third and perhaps most important aspect of relaxing. I tell the children in nearly every class, “Your mind is very powerful. Use it to tell your body to relax.” This is called autosuggestion. They are prompted to say to themselves “My toes and feet are relaxed, my toes and feet are relaxed. “ I guide them in this way up through their body from the periphery to the center, from bottom to top. Another nice way to help the mind relax is to use guided imagery. The kinds of thoughts we entertain have a big impact on our state of being. Think warm sand versus icy rain. I may tell the children a “relaxing story” about a day at the beach or perhaps a journey on their very own magic carpet woven especially for them of all their favorite colors. Space is left for silence before bringing them back to the busyness of the day.

“Time for relaxation,” I say to 6- to 12-year-old students in a yoga class. “Yessss,” hiss two boys as if they have just scored a goal. The younger of these two used to sit against the wall with his arms folded over his chest during final rest. Now he doesn’t hesitate to settle in to savasana. The older one can easily articulate the feeling it gives him. Afterward he reports, “I feel more calm, relaxed, feel more in a better mood, I feel good, happy, a little sleepy and more aware of my body.” Often I will ask the children how they feel at the end of class. Here’s what they have shared.

“I felt like a bed and a little tired and sleepy warm. I also felt like wool.” Age nine.

“I saw a flower. It was different. I felt like I was at the beach watching the sunset. It made me feel like I will do better at school. I feel like I have a best friend.” Age seven

“It felt really relaxing and it was comfortable. I felt tired. I was thinking all the things that I do with my mom and dad. I felt happy. I felt proud of myself.” Age seven.

Last week, one nine-year-old girl whispered that she felt, “…like a blooming rose.”

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So Hum Meditation for Children

The practice of meditation is one of the greatest gifts we can give our children today. In our increasingly outward-focused society, it is of great benefit to have the skills to turn within. Adults may find this daunting and run from the practice of meditation. Sitting down to meditate can seem like opening a forgotten closet filled with years of accumulation. It can feel overwhelming to begin to clean and sort it out, and often the first response is to simply close the door and walk away. Children, however, have a fresh, open mind and are less averse to exploring it.

There are many simple ways to train the mind, and doing so allows much greater access to its power. The benefits of a consistent meditation practice are incredible. Why would we deny our children or ourselves better concentration and creativity, more calmness and happiness and less stress?

Recent research showed that meditation changes the brain. Thirty minutes a day over an eight- week period was shown to increase the concentration of gray matter, which is associated with higher functioning, in areas of the brain associated with memory, learning, and emotional regulation, while the concentration of gray matter in the amygdala, the area of the brain related to flight or fight–our stress response–decreased. The subjects in this study, published in the January 2011 issue of Psychiatry Research: Neuroimaging, were adults . Imagine what meditation does for a developing brain.

The basic meditation that I teach children is called So Hum, which is the sound of the breath. It is simple to explain and simple to experience. With children, it’s best to just jump right in and let them try it without a lengthy explanation. Sometimes I simply say, “Let’s listen to the sound our breath makes.” Children are intrigued and become quickly engaged.

“So” is the sound of the breath coming in. “Hum” is the sound of the breath going out. (In Sanskrit So Hum means “I am That.”) Rather than repeating this sound out loud, children should simply listen silently. Listen for “So” while breathing in. Listen for “Hum” while breathing out.

Begin with just one minute. It’s important that children do not become bored or averse to the practice. Each day you can add one more minute to their practice.

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There is something inherently exciting about being timed or having a time to beat. Children love to rise to the challenge. Model the practice yourself so they see you sitting tall, still, and serene. Families who meditate together radiate together.

Children can cultivate a habit of meditation just as they learn to brush teeth, tie shoes, eat with silverware, and develop other personal habits that help them feel good and function well in the world. Children under age eight can easily manage a five-minute daily sitting practice. Older children can sit longer.

Children are like sponges and mirrors. They will do what the adults around them are doing, so the best way to encourage this habit is for parents and other adults in their lives to do it too. Not only will you be modeling and encouraging the practice, but you will benefit as well. It is a synergistic opportunity for you to help yourself while you help the children in your life.

This is a discipline that takes time to develop. If your child complains, just stick with it and explain how important it is for you and how much you enjoy sharing it with them. Remember what it was like to teach tying shoes or brushing teeth. Be firm and consistent. Over time, you may find the closet, filled with your mind’s lifetime of habits, beliefs, thoughts, and preferences, starts to naturally clear out and organize all on its own, as both you and your child thrive from this daily discipline.

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Conclusion

The challenges faced on a daily basis can be so complex, it may seem impossible that there could be such simple solutions. Leading children through the sequence of techniques outlined in these articles - which may take just 20 minutes - has an incredible impact on a child’s sense of Self, overall wellbeing and ability to manage energy and moods.

To share the practice of yoga for children is an incredible gift! Thank you for taking the time to explore these techniques.

For more information and resources, please visit www.globalfamilyyoga.com

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About Global Family Yoga

The mission of Global Family Yoga is to enhance the wellbeing of children and families through awareness. We provide tools, based in the science and art of Yoga, for nurturing the development of children into the happiest, healthiest and most well balanced individuals they can be.

The ability to find inner peace, relax completely and be more flexible – in mind and body – is extremely valuable to young people today. The added physical benefits of improved strength, coordination, and balance that Yoga can provide are also important in cultivating lifelong healthy habits and a strong sense of self.

With family as the central focus, Global Family Yoga supports communities throughout the world in fostering responsible, engaged global citizens who experience optimum health, expanded awareness, deep peace and a true sense of interconnectedness. We offer a wide variety of trainings, workshops, and classes to meet the needs of families, yogis, teachers, nannies, healthcare professionals, social workers and anyone else involved in the wellbeing of children.

Our programs are flexible and accessible. Join us for a workshop, 95-hours of specialty training, our advanced 50-hour Therapeutic Yoga for Children training or, let us customize an experience for your group or organization. If you aren’t able to participate in person, we have several distance learning opportunities including study at home and online eCourses.

We get lots of requests from people who are looking for a little advice, some ideas, or a few resources they can use. So we've come up with a program to meet those needs - our Ohana Program. The Ohana Membership program is an online community of people interested in helping children thrive through the life-affirming practice of yoga. This program features expertly designed lesson plans for kids and families, inspiring guided personal practice for you, educational podcasts, a variety of resources including video clips of unique children’s yoga poses and a vibrant interactive community forum.

The main benefit of this Ohana program is that you continue to grow as a person and a teacher/parent/pediatric professional because you have ongoing access to rich resources and meaningful support. Have your burning questions answered, get inspired, find direction, support others and share your gifts.

publication may be reproduced or transmitted in any form or by any 23 means without the prior written permission of the copyright owner. About Global Family Yoga

Global Family Yoga was founded as a way for our family to reach out and support the global family. It is the fulfillment of a vision that has been evolving among us for many years.

Our Director of Training is Mira Binzen, E-RYT, RCYT. She is a registered Yoga teacher with Yoga Alliance at the 500-hour level and a professional Integrative Yoga Therapist (1,000-hour level certificate). She holds a degree in Child Development from The University of Minnesota, with specialized study in Communication Disorders. She is also a certified iRest® Yoga Nidra teacher. Before moving to Chicago, Mira was a Yoga therapist with the Integrative Medicine Program at Minneapolis Children’s Hospital and has been teaching classes to children, families and adults for many years. For her, the heart of Yoga is discovering the Self through joy and laughter. Her education, experience, and deep commitment to improving the lives of children and families are combined to create a training program of the highest quality.

Her partners are her mother and sister. Besides being The Mom (you know the description - family pillar, source of unending strength and support, provider of unconditional love and encouragement - every business should have one), Cheryl Binzen has an impressive background in business management. For the last several years she has committed her time to various not- for-profit peace initiatives. Her warm heart and giving spirit are a privilege to share.

Sister Stephanie’s background is in new business development. Over the years she has been involved in numerous product developments, business expansions and start-up companies. She couldn't be more thrilled to now be nurturing a business that in turn nurtures children, their families and the global community. Stephanie’s genuine friendliness and quick wit will immediately make you feel like one of the family.

In Hawaii, Ohana means family – in the big extended meaning of the word.

We welcome you to ours!

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