Kids are inherently kind, joyful, and present. Yet kids face everyday stress too. Demanding school schedules, increasing testing and homework, extracurricular activities, bullying, and omnipresent media all contribute to their stress and anxiety levels. A stressed kid may have difficulty focusing, regulating emotions, or connecting with others. They may show symptoms of stress such as hyperactivity, lethargy, emotional dysregulation, bedwetting, difficulty sleeping, stomach aches and low self-esteem. No kid wants to feel this way. But as stressful stimuli increase, it can be difficult for children to reconnect with their authentic joyful selves.
Yoga is a holistic wellness tradition that originated in India over 5,000 years ago. Modern science has confirmed what indigenous peoples always knew; Yoga is beneficial to all people including children of all ages. Yoga is a Sanskrit word that means “to yoke” or “to bind”. Yoga connects the mind, body, and breath (spirit).
When we feel stressed or afraid the mind’s alarm bells signal the nervous system, bringing the sympathetic nervous system online. This kicks the fight, flight, and freeze response into action. Stress hormones are released, and signals are sent to all areas of the body. This is why when you are stressed you might feel your muscles tense, your stomachache, or your palms sweating. Yogic practices connect mind, body, and breath to interrupt the stress response and cultivate harmony. Teaching children Yoga can have a lasting impact that enhances their quality of life and wellbeing.
So how can Yoga benefit children?
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• Helps manage chronic illness
• Relaxes the body, promotes better sleep
• Improves brain power
• Calms and clears the mind
• Relieves tensions, stress, and anxiety
• Increase concentration, focus, and attention span
• Promotes thinking and boosts memory
• Stimulates auditory processing and responsiveness
• Increases balance, coordination, and overall mind-body awareness
• Develops core strength, essential for posture and alignment
• Reduces the risk of injury; improves performance in sports
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• Improves digestion and elimination
• Strengthens the immune system
• Expands imagination and creativity
• Improves ability to be less reactive, more mindful of thoughts, speech, and action
• Balances low/ high energy levels
• Encourages self-reflection
• Promotes healthy self-esteem and confidence
• Teaches relational skills and enhances social functioning
• Strengthens communication skills
• Teaches gratitude and promotes optimism
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Short Yoga Flow Videos
Your yoga practice can be anything you want it to be. Don’t have much extra time in your day? Even a short ten minute yoga flow makes a difference in your physical and mental energy and well-being. Below are a few examples of some short yoga flows that you can do with or without your children. Yoga can be adapted for all ages, so don’t think your child is too young or too old for something. There is always a way to achieve your goals!
Yoga For Kids with Alissa Kepas – YouTube
Rainbow Yoga 🌈 Yoga For All Ages! 🌈 Yoga With Adriene – YouTube
Yoga Books
Below are a few yoga books for children that make the topic fun and easy to digest!
Children’s Yoga in Practice
Author and blog manager Cheyanne Herick’s son Milo (19 months) doing a downward facing dog pose. Check out those open hamstrings!
Pranayama
What is pranayama? Well, let’s break the word down into two; “prana” means life force, and “yama” means to control. It is the sankrit name for the regulation of the breath through certain techniques and practices. This can be easily practiced with children of all ages and is a great emotional regulation tool for little ones. One easy example of a pranayama exercise is to imagine you are holding a flower in your hand and to take a deep breath in to smell the flower, to get a good full exhale now imagine you are holding a candle, exhale fully to extinguish the flame.
We hope everyone enjoys these helpful relaxation techniques from time to time, and that they bring you peace and wellbeing. Namaste!