The Benefits of Yoga and Mindfulness for Kids and Teens
Over the passed few years, I’ve had the privilege of teaching Yoga to Kids and Teens all over New Jersey. My number one goal when working with kids of all ages is to give them a toolbox of mindfulness exercises that they can use whenever they need it most.
This passed September, I was honored to have an article: “The Benefits of Yoga and Mindfulness for Kids and Teens” featured in BC The Mag Health and Fitness.
My purpose of this article is to inform people about the benefits of yoga and mindfulness and give actual statistics of the effects these practices have on children. Reuters Health confirms that these practices were effective in helping this age group with self-regulation. “Self-regulation is the ability for children to manage their behavior and emotions in a given situation. The impact of yoga was associated with kids adjusting their behavior and emotional responses to fit different situations. The most effective approach involved training teachers to incorporate these activities in their classroom.”
The three most important aspects to take away from this article are the importance of BREATH, MOVEMENT, AND MINDFULNESS for Kids and Teens. Developing a regular practice using these exercises can positively impact children physically, emotionally, and psychologically.
Breathing Exercises:
1) Belly Breath
Place one hand on the belly and inhale through the nose, feel the belly expand, and exhale out the mouth. Continue to follow the breath, and eventually breathe in through the nose and exhale out the nose. Find a nice evenness in the inhales and exhales.
Results: Feel more calm and focused with this breath
2) I-AM Meditation
Come to a comfortable crossed legged seat. Take a few clearing breaths in through the nose, and out through the mouth. Place the back of your hands on the tops of your knees. On both hands, touch your thumb to your pointer finger, thumb to middle finger, thumb to ring finger, thumb to pinky finger. Continue to do this while saying a positive affirmation out loud such as: I am kind or I am happy, or I am strong. You can continue doing this meditation for 1-2 minutes changing the volume of your voice from loud to more of a quiet whisper.
Results: Children will feel more centered, focused, and happier using a positive affirmation.
Yoga Poses To Practice Everyday:
- Child’s Pose
- Downward Dog
- Warrior 1
- Warrior 2
- Warrior 3
- Squat Pose
- Boat Pose
- Bridge Pose
- Tree Pose
How Can You Start A Yoga Practice With Your Children?
- Start small. Practice yoga for five minutes a day consistently during the week.
- Incorporate yoga into your life. Find ways to incorporate yoga at any time and anywhere.
- Create a ritual. Just like brushing your teeth, build your family yoga practice into a daily or weekly ritual.
- Be creative. Encourage your children to use their creativity and invent their own poses.
- Take it with you. Wherever you go, take your yoga practice with you–to the park, on a vacation, a visit with family, or to the beach.
- Choose a topic. Find ways to include a theme or topic in your yoga sessions that will help children express themselves freely, integrate their learning, engage in meaningful experiences, and have fun!
