Have you ever come home after a long workday to a house of screaming kids and wondered why they can't understand the art of quiet and relaxation? Well, they may be exposed to more than you think.
In the past few years of recession and national tension, there has been an increasing awareness of children’s tendencies toward fear, stress and anxiety. In an attempt to plant new seeds in developing minds, children’s yoga programs have sprung up in an effort to offer a holistic approach to physical activity and mind calming practices. New programs have extended the ancient practice beyond pre- and post-natal bonding for mom and child and have created a yoga practice geared specifically to children, beginning as young as two years old.
You may think, "I can’t see my child sitting still and breathing, throwing down a single push-up or lying down to meditate for any period of time." But, although the practice is similar to an adult yoga class, it extends beyond format and tradition and leaps into fun and play. Using songs, chants, and games kids are introduced to the principles of yoga, practicing discipline, kindness, and gratitude to create the foundations to calmer spirit.
And if you’ve never seen a half pint stretch into a downward facing dog, aside from missing out on a totally adorable experience, you’ll be shocked to see what flexibility and perfect alignment toddlers have. Instilling a regular yoga practice at such a young age does wonders for motor skills, spacial awareness, and healthy growth of strong bones, joints and muscles. Even schools have begun incorporating yoga into their physical education programs to stress the importance of stretching and breathing along with athletics.
Beyond the physical perks, it is amazing to see the effects that breath and meditation have on kids. Knowing that this is a time where they can find some peace in their minds and allow their imaginations to carry them to a quiet place, yoga can often help kids who have trouble sleeping or tend to be worriers. I can honestly say that some of my youngest yogi students fidget way less than their adult counterparts.
Here are some exercises you can try at home:
Lion’s Breath
Stretch your paws out one at a time in front of you, slowly crawling out of your lion’s den. Inhale deeply through your nose and start out as a baby lion cub making the softest growl possible “Raaaaahr.” (This one should be almost a whisper.) The second time around become the Mommy lion and begin to incorporate a little more sound. Finally, end with the Daddy lion who makes the biggest roar there is!
I always to tell children that this exercise is a great anger release for really frustrating days, and it feels a lot better than screaming and crying.
Partner Stretching
It’s fun to be a part of stretching with your kids as well! Sit in straddle position facing one another, bring their feet to press somewhere on the inside of your legs, take hands and take turns pulling one another back and forth to bend forward into the stretch. You can let go of one hand at a time to reach away from each other and twist side to side as well!
Release Your Worries
Ask your child to close their eyes and try to think of everything they are worried about. Have them slowly pick the worries out their brains with their fingers and form them into a single ball. (It’s fun to have sound effects or to ask what color their ball of worries is.) Then when they think they have all of them out of their brains, have them toss the ball far up into the sky where they release into the air.
If you’re curious about more kid’s yoga programs, there are a number of organizations extending across the U.S: Yoga Kids, Yogi Beans, Next Generation Yoga, Itsy Bitsy Yoga, and Karma Kids lead teacher trainings around the country and host programs after school, private parties, and in their own studios. Find one near you!
Haley Roth is a certified yoga instructor in New York City, offering private and group classes to all ages. For more from Haley, visit Haley Dawn Yoga.
