I’ve been playing with the play-list for the Hot Yoga for Teens class I teach once a week. It’s an abbreviated class, only one hour in duration, but involves as many of the 26 hot yoga poses as we can fit in, along with a lovely savasana at the end. The students spend the first few weeks learning the poses and then each week we add in a few new challenges and technique hints to bring up their level of yoga and deepen their experience.

I like to include a lot of current and pop tunes which are fun and have positive messages. I always keep in mind the teens and try to choose stuff they’ll enjoy. Also, I encourage my students to suggest tunes to add and they love to hear their favourites during class. This particular play list may be more energetic than most yoga play-lists, which are known for their relaxing, calming sound tracks. I wanted to empower the students and let them know anything is possible through hard work, dedication, focus, and love. So this is what it looks like currently. It’ll change before the next session starts, but for today we’ll enjoy this version.

Breathe – Sia

Amber – 311

Hey, Soul Sister – Train

This Too Shall Pass – OK Go

Uprising – Muse

Sober – Pink

Karma Police – Radiohead

Sewn – The Feeling

Love Is The Answer – Weezer

Hey World (Don’t Give Up) Michael Franti & Spearhead

Hungry Heart – Minnie Driver

Breathe – Anna Nalick

Claire de Lune – Claude Debussy

For suggestions on music for kids and teens yoga class visit The Magic of Music on The Kids Yoga Resource.

Today children are inundated with poor food options. From chicken nuggets to processed treats, its all readily available and marketed to the hilt. One of the worst culprits is school lunch. School cafeterias often don’t have a single ‘from scratch’ option made without preservatives and chemicals. Where are the fruits and vegetables that are supposed to make up the largest portion of the daily intake? And ketchup is NOT a vegetable!

Educating children about healthy eating is critical. There is much we can do to promote fresh, healthy, delicious food. It is essential to change children’s relationship to food so that they understand that what they put into their bodies effects how their bodies feel and perform.

Here is a 20 minute talk by Ann Cooper, the renegade lunch lady, who is passionate about changing what kids eat for lunch. She promotes a local, sustainable, seasonal and educational diet.

There are numerous ways to change how children relate to food. Here are a few suggestions

• Teach proper nutrition- develop awareness for the food groups, portion size, and label reading
• Involve kids in the kitchen – even the smaller kids can help in the kitchen, get them involved and empower them with life long skills
• Eat together – studies show famlies that eat together have better health habits
• Grow your own food – even a small garden can grow fresh produce for the table
• Appreciate the body - learning basic anatomy develops an appreciation for and awareness of the body, its systems, and how to care for it with proper nutrition

Other articles with a focus on improving the health and nutrition of children include:

• Food Issues — Karmaspot’s Blog
• Kids are Eating a Wheelbarrow full of Sugar  — Young Yoga Masters
• Food, Mood, Behavior and Learning — The Kids Yoga Resource 
• Yoga Can Help Diminish Childhood & Teen Obesity — Shanti Generation Blog
• Eating Local Tips for Busy Moms on a Budget — The PranaMama
• Watermelon Pose — Alluem Kids

If you have a related article or website please post a link in the comments.

Together we can make a difference. This is something we are completely in control of, so get involved, make an effort, take the time.

Over the next couple of months I’ll be ellaborating on ways to change how children relate to food so be sure to subscribe by RSS or e-mail.

Many teachers want to bring yoga into their school. However, they are not sure what steps to take in order to make this desire a reality. Over the course of the next few months I will outline a step by step process which, when followed, will enable teachers to bring the benefits of yoga into their classrooms and schools. For Step 3 we are going to get creative in the possible ways yoga can be incorporated into the school setting. Step 1 – Know the Benefits can be found here. Step 2 – Find Examples can be found here.

Step 3 – Get Creative in How You Will Incorporate Yoga into Your School

Often when people think of practicing yoga with students they think of gym class. This is a wonderful place to begin. However, there are a number of ways to bring yoga into your school with gym class being only one possibility. Here are a few creative suggestions.

Sports Teams

Using yoga as a cross training tool is becoming mainstream. It helps develop core strength, improve pulmonary efficiency, prevent sports injuries, develop balance and focus, increase endurance and flexibility, and relieve stress. For more information visit How Yoga is Used as a Cross Training Tool For Teen Athletes. Encourage coaches throughout your school to access these benefits by incorporating yoga into their training routines. Starting with Sun Salutations and then moving into sport specific stretches is one of the most effective ways to accomplish this.

DPA

The Daily Physical Activity Requirement, standard in schools in Alberta, British Columbia and Ontario, is a perfect place to incorporate yoga into your school. This educational standard aims at increasing student health and fitness levels with 30 minutes of physical activity per day. Yoga is an easy, economical, non competitive way of meeting this requirement and best of all the kids LOVE it. One of the easiest ways to do this is to download THE PET STORE (see right side bar).

Yoga Club

Start a yoga club which can meet during recess or lunch break. This will require some expertise in yoga on your part or involving a yoga instructor willing to help get the club up and running. Having a standard meeting place and investing in school owned yoga mats simplifies physical requirements. Clubs can be hugely successful and provide an opportunity to work with kids who are keen to learn more than the basics.

Yoga Breaks

Yoga breaks are 5-10 minute stretching and relaxation intervals spaced throughout the school day. They are extremely effective at reducing stress, promoting concentration, and providing balance. I often encourage kids to perform simple twists in their seats if they are feeling sluggish or tired as it will increase their energy level and clear their minds creating a more receptive learning situation.

CALM

Career and Life Management class is a wonderful opportunity to teach healthy living and stress management skills. A Yoga Unit could be taught which employs a more yin style workout and focuses on breathing exercises, affirmations, and guided meditation. You may also want to include Yoga Journal Writing as a means of introspection and personal development.

Character Education

The philosophy behind a yogic life as explained in the yamas and niyamas correspond beautifully to character education initiatives. Bringing yoga into the classroom supports and reinforces these initiatives and teaches basic societal values and virtues. For a number of ways in which yoga teaches specific elements of character education visit the Character Education page.

Special Needs

Yoga is extremely useful as a therapy for special needs individuals. It has been proven successful with ADHD, autism, Cerebral Palsy, Down Syndrome and in many other situations. In addition, yoga benefits children with asthma teaching them their triggers and how to breathing efficiently and effectively.

Gym Class

There are a few options when introducing yoga in gym, PE, or Fit for Life classes. Read Help! My High School PE Class Wants to Do Yoga. One of the most successful ways is to use a 3-5 class Yoga Unit which includes breathing exercises, a variety of poses (standing, balance, forward bend, back bend, twists, inversions, arm balancing), and relaxation techniques.

Yoga Class for Credit

The greatest commitment when bringing yoga to your school is to develop and get accreditation for yoga  in the program of studies. This would involve working with the school administration, school district and local governmental agencies responsible for education. I’m thrilled about this possibility as the students would truly benefit from a more in depth study of a yoga practice and lifestyle but realise it is a huge endeavor.

Recently I wrote an article for Radical Parenting which is a parenting site written by teens and gives you the straight facts on how to raise a teen in today’s crazy, mixed up world. The site is managed by Vanessa Van Petten, who manages 80 teen writers as they share life through their eyes and what they really need from their parents in order to succeed. The site covers everything from study hints to the latest teen trends and issues and promises to keep it real, challenge what you think you know, provide tried and true advice from those in the trenches, and help teens and parents navigate the teenage years as harmoniously as possible.

Shari wasn’t happy. She wasn’t popular, didn’t have a boyfriend, didn’t know what she wanted to do with her life, and felt alone much of the time even though she was surrounded by friends. Then Shari’s Mom enrolled her in a yoga class. In a matter of a few weeks Shari began to walk taller, feel stronger, and know that she could accomplish anything she set her mind to. She began to attract positive people and experiences into her life and spent most of her day smiling and feeling good about herself. As Shari practiced yoga her self-confidence grew. She knew herself better and was certain her future would be bright no matter what it held.

Here are a few ways in which yoga helped Shari and will help you feel good about yourself and know you can handle anything life brings your way…

Read the rest here.

A review and a giveway to brighten your January. Leave a comment after this review to enter for a chance to win a copy of the Shanti Generation DVD. Draw date is Feb 1st.

I’ve spent the past week watching and exploring the Shanti Generation: Yoga Skills for Youth Peacemakers DVD. It is fabulous! Abby Wills has created a wonderful tool for teens to discover yoga and peace. With all poses, exercises and sequences demonstrated by teens, along with Abby’s calm narrative and guidance, and a grovin’ soundtrack, this DVD is a tool all teens can use to discover and practice yoga.

I especially liked Abby’s verbal cues while the teens do the poses. She provides gentle but specific instructions that guide and deepen the practice bringing awareness to the body and mind. There is plenty of variety here from active sequences to calming ones which is useful for teens to be able to choose their workout according to their personal needs on any given day. The teens themselves are wonderful and perform the poses properly, with intention and joy.

On the DVD you’ll find:

• Pathways - 5 different 30 minute yoga routines
• Library of Poses – 18 mini sequences
• Breathing Room – 5 breathing exercises
• Self-Connection – 2 awareness practices
• Interviews with the teen yogis
• Spanish and Japanese translations

From packaging to the underlying message this DVD is designed to respect nature and promote peace. It’s wonderful to see a DVD made specifically for those aged 10-15. The vocabulary, set, teen models, and concepts are age appropriate but also can apply to adults, which makes it ideal for parents/teachers and pre-teens/teens to do together.

I will be recommending this DVD during my workshop Yoga for Teens as a tool parents, teachers, youth leaders, and counsellors can use to practice yoga with youth. Thank you Shanti Generation for creating such a wonderful resource. It is desperately needed and will be well used.

There are many more twists and variations, especially when you delve into arm balancing poses and inversions. However, a large number of these require strength, balance, technique and other essential skills in order to perform. They are definitely something to work toward and have fun with but, many teens may not be ready just yet to take on the challenge. The ones covered here are great for High School PE classes, athletic teams, and teen yoga classes.

Yoga Twists for Teens

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Sit on the floor with legs bent. Place your left foot on the outside of your right buttock, left knee facing forward along the ground. Step the right foot to the outside of the left knee with the knee pointing straight up. Hug the raised knee and sit up on your sitz bones. Inhale and circle the right arm behind you, placing the hand on the floor as you exhale and lengthening the spine. Inhale, raising the left arm. Exhale place the elbow on the outside of the right thigh. If this isn’t possible simply hug the knee. Inhale and exhale two more times as you continue to deepen the twist throughout the entire spine, pressing the elbow against the knee and looking behind you. Binding Variation:If your left shoulder can clear the right knee (be on the outside of the knee), you can try to bind the arms. Circle the left hand toward the right hip and thread it through the hole between the legs. The right arms reaches behind the back to clasp the left fingers. Voilà, you are a pretzel! This is the quintessential twisty yoga pose and always a class favourite.

Revolved Chair Pose (Parivrtta Utkatasana)

revolved chair pose

Stand in Mountain Pose. Inhale raise your arms overhead. Exhale bend your knees and hips as if you are sitting in an imaginary chair. Inhale extend through the upper body, exhale, twist to the right, bringing your hands into prayer position, and placing the left upper arm on the outside of the right thigh. Look down at your toes or to the right, whichever is comfortable. Hold for 3 to 5 breaths. Inhale and return to standing. Repeat on the other side.

Revolved Triangle Pose (Parivrtta Trikonasana)

Stand with feet wide apart. Inhale raise the arms to shoulder height in line with feet, ankles should be directly below hands. Turn your left foot in slightly (this is your brake). Turn your right foot out 90 degrees. On an exhale turn your torso to the right bringing the left arm to the front, right arm reaching behind you, and squaring your hip points to the front as much as possible. Inhale, lengthen the side body, actively reach the arms apart, and ground through your big toes. Exhale, reach your left hand down to the ground or onto a block while the right hand reaches high. Beginners can look down or to the side. More advanced students can gaze at their raised thumb. Hold this pose for a few breaths. Exhale to release the twist. Inhale to return to standing. Reverse the feet and repeat on the other side.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Stand with feet wide apart. Turn your left foot in slightly. Turn your right foot out 90 degrees. (So far the same as above) With hands on hips, turn your torso to the right and square you hips forward. As you do this lift the left heal off the mat, rotating on the ball of the foot. Exhale and bend the right knee to get your right thigh parallel to the ground. Keep the left leg active. On the next exhale, rotate the torso and lean it down with the left arm on the inside of the right foot, right thumb in the crease of the right hip, pressing the thigh down and back. If this is easy, inhale come up slightly place hands in prayer position, extend through the side ribs and then twist further by placing the upper left arm on the outside of the right knee. As with all twists, lengthen the body on the inhale, deepen the twist on the exhale. Hold for a few breaths. Inhale to come up. Exhale to release the twist. Reverse the feet and repeat on the other side.