Introducing the Benefits of Yoga and Mindfulness for Children

Materials: Music for relaxation or Guided Imagery (older groups), Chimes, Sphere Age group: 4 – 12 year olds

Yoga and meditation can help us feel good in our bodies, minds and hearts. We can learn how to use our breathing to help us feel calm, release anxiety and anger or also to energize ourselves. Yoga in all its aspects teaches us to have a healthy attitude to our body’s, which leads to a healthy attitude in our minds and visa versa. Do yoga and feel great!!

Theme: Let’s look at ways we can enjoy a healthy living with yoga and mindfulness Chimes, 3 deep breaths, Namaste Pledge - “I believe in myself, I love and honour my body …, Mindful exercise – listen to the Sound of the chime - Listen to the chime and put up your hand when you can’t hear it … how active were your minds when you did this … mindfulness is about quietening the mind, becoming aware of all the thoughts, being aware of this very moment. Kung Fu Panda quote

Remember yoga is like a conversation with our bodies! We must listen to our bodies and only go as far into a pose that feels comfortable. There is no competition in yoga – we each just do the best we can do. When we move through the poses we always try to be aware of our breath.

Warm up your body – very important before any kind of exercise or sports Yoga and Ballet toes Stretch your arms out wide and give yourself a big hug! “I love my body!” Rotate shoulders, roly poly arms – Nursery – yr 2 Butterfly/ Rock the baby, Cat and Cow, Downward Dog Mountain pose Untying the knots Untie the brain, the head, my clavicle, my sternum, my shoulders, my biceps and triceps, my hips, my gluteus maximus, my hamstrings, my calves, my toes etc Shake like a jelly and freeze – Nursery and Yr 1

Sun salutation Year 1 – 6 or Kira’s Dance for the sun - nursery – Yr 2

Don’t forget to breathe: Good for body, mind and spirit! Increases lung capacity and strengthens and tones the entire respiratory and nervous system. With our breathing and yoga we can also change the way that we feel. Sphere breathing – introduce mechanics of the breath with the sphere

Finger breathing – in and out for 5. Take deep breaths if anxious, irritated or over excited Hand Breath – mindful calming breath Reach for the Sun – Feeling tired and need some energizing Volcano – recognise your anger and find a healthy way to channel it

Balancing poses: Great for focus and concentration – good for the mind! Tree into Flamingo Warrior series with affirmations I am brave, I am bold, My own power I can hold

Eat healthy food: Good for the body – inside and out! Seated Forward Bend – Peanut Butter or marmite sandwich “Peanut butter feet, peanut butter ankles etc. --- massage and pat … good for circulation and easing out tension Make a big healthy salad or soup in the bowl- This is wonderful to stretch the whole back of the body – back muscles, hamstrings, and calves. Stir the salad or soup – Sufi Roll.

Have fun with friends: Good to feel part of a community – be compassionate and kind to all! Standing Partner stretch and ease each other back down to the floor – Working together is fun!

Peace Breath – Can’t sit still and want to relax - very calming

Relaxation Relax your body Deep relaxation is very good for our bodies – it relaxes our muscles and minds helping us to think more clearly while feeling peaceful and calm. A great way to relax our bodies is with some meditation. Meditation is an exercise we do to still the mind by focusing on one topic, phrase or word. Meditation can be simply closing your eyes and listening to the wind or feeling your heart beat. Meditation can be sitting quietly while you journey to wondrous places – a bit like a daydream. We are totally relaxed but still awake. People sit in different positions for meditation – some sit cross legged, in half or full lotus. Some people like to sit in a chair or even lying down. You will find the position that is most comfortable for you. Perhaps today we will all lie down. I invite you to close your eyes but some of you might prefer to keep them open and that’s fine too … keep your gaze at the ceiling. Remember you can meditate anywhere. In fact, you can meditate for a few minutes in your school classroom without anyone knowing even knowing.

Lemon toes Baby Nidra Guided imagery/non lyrical calming music – age dependant. Chimes, 3 deep breaths, Namaste