Recently I was fortunate to be able to interview Lori Lite of Stress Free Kids and Shark Tank fame. She is an amazing woman whose life work is to reduce anxiety, stress and anger in kids, while building self esteem and promoting a peaceful sleep.

Visit My Interview with Stress Free Kids Author Lori Lite to listen to the entire interview.

We talked about how vital it is to help children reduce the stress in their lives. Kids today are more aware of what is happening in the world, are victims of violence, live with the repercussions of divorce, and have greater stress and anxiety than ever before.  It is vital that we teach children the skills they need to combat these stressors. Lori’s books and CD’s use well known and effective stress management techniques in an engaging and age appropriate manner. During the interview we discussed four different techniques and how useful they are in reducing anxiety and stress.

Diaphragmatic Breathing

Becoming aware of your breath is vital. Once you become aware, your breath deepens and evens, and the mind becomes calm. Children need to learn how to breathe properly and diaphragmatic breathing is the first step in reducing stress. It is easy and is how babies breathe naturally, using their belly instead of their chest.

Progressive Muscle Relaxation: Active & Passive

Focusing, in turn, on specific parts of the body and tensing, then releasing (active) or simply willing the stress to leave (passive) are commonly used relaxation techniques during savasana (corpse pose). These techniques help to dissolve tension and teach the body what it feels like to be relaxed. Children can then recall that sensation during times of stress or use the techniques themselves to reduce anxiety and promote calm.

Visualizations

Taking a mental vacation is a method of stopping the chatter in your mind. Guided imagery and visualizations provide a focal point that replaces the mental chatter with the imagination to heal the body. These often involve colours or scenes such as the beach, park, etc. to encourage the body to relax.

Affirmations

Affirmations are extremely powerful at improving self-esteem. These are personal positive statements that help empower and relax children. Children can create their own affirmations to help them throughout the day which they can use anytime, anywhere. The words we think and say influence how we act, feel and live. Affirmations are a potent tool in the battle against stress.

For more information on these techniques listen to My Interview with Stress Free Kids Author Lori Lite.

You can learn more about Lori Lite or her many books and CD’s which help kids reduce stress and anxiety by visiting her website Stress Free Kids.

Lori Lite of Stress Free Kids.

Listen to my interview from BlogTalkRadio with Stress Free Kids Author Lori Lite!

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Down syndrome (DS) results from an extra chromosome added to an individual’s genetic makeup and is the most frequent chromosonal disorder occurring in 1 in 800 live births. DS is caused by an error in cell division at conception. Individuals with DS will have developmental delays which need to be taken into consideration, but they are more like others than they are different.

Yoga can help individuals with Down Syndrome by stimulating both physical and mental abilities. For many with DS, yoga can serve as a personal physical therapy routine which can be practised alone, with a partner, or in groups.

Some of the benefits for yoga in regards to DS include:

• improving the central nervous system
• toning the body
•  increasing strength
• developing concentration & memory
• balancing hormones
• regulating sleep/wake rhythms
• developing discipline
• improving balance
• teaching decision making with respect for self  & others
• increasing body awareness
• providing a safe and fun form of exercise
• improving self-esteem

Parents, teachers and care givers need to pay strict attention to individuals with DS when they are practicing yoga poses so as to ensure that they do not overstretch. The loose nature of their muscles and ligaments allows for more flexibility than normal. This combined with their exuberant nature and lack of knowing their own limits may lead to injury. Please proceed carefully following guidelines and working safely.  Also keep in mind that yoga poses may need to be modified to accommodate shorter limbs and smaller stature common with DS.

Hypotonia (or low muscle tone) is characteristic in most children with DS. Yoga poses will help strengthen the muscles, tighten the ligaments, and tone the overall body. Standing poses such as Mountain, Triangle and Warrior II are especially beneficial for unstable knee caps, weak ankles and flat feet.

Twists will assist in massaging internal organs and relieving digestive ailments and constipation. They work by compressing the organs while performing the twist, then bathing then in oxygen rich blood upon release. Twists will also help promote good posture and teach how to move with the breath, improving oxygen absorption and body awareness. A number of safe and easy twists are explained in Yoga Twists for Kids.

Thyroid dysfunction, which affects growth and metabolism, is often a concern for children with DS. A regular yoga practice will stimulate the thyroid gland via jalandhara bandha, a restriction of the throat, and practicing Bridge Pose and Shoulder Stand. Please be certain that no atlantoaxial instability exists before attempting these poses. It is recommended that these be taught under the supervision of a certified yoga instructor familiar with the physical challenges of DS.

Sound therapy through chanting, mantras, drumming, etc. is especially beneficial. Sound vibrations have healing qualities and children respond readily to any activities involving instruments or singing. One such example is Singing Stuffies.

Yoga practice also stresses breathing exercises or pranayama. These exercises will help ease pulmonary hypertension and provide a safe workout for children with congenital heart defects often associated with DS. In addition, they will ease nasal congestion and help protect against pulmonary problems and infections by building the immune system. Two exercises which are beneficial are Observing the Breath and Air Walk.

Relaxation techniques, such as guided imagery and progressive muscle relaxation, are especially enjoyable during Corpse Pose. Engaging in these activities, children can empower themselves, create calm, reduce tension and improve concentration.

For further information, or to find a support group in your community, visit the Canadian Down Syndrome Society. You may also enjoy the real life information found at Down Syndrome Facts & Fictionwith their monthly ezine The Extra Gene or the social network DownSyndrome.com

Pranayama or Yogic Breathing is highly beneficial to the body and mind. It helps to clear the mind, improve circulation, invigorate the body and increase concentration. Air Walk is a simple exercise which helps balance the two sides of the brain allowing the right and left hemispheres to communicate with one another which enhances learning and thinking. It will also improve coordination and body awareness, tone the core muscles and teach how to coordinate movement with the breath.

Air Walk

Lie on your back. Keep your right leg straight and lift it up. At the same time lift the left arm. Breathe in as you lift. Exhale as your arm and leg return to the ground. Inhale again, this time lifting the left left and right arm simultaneously. Exhale down. Keep going. Stretch straight toward the sky as you lift the limbs. Exhale and bring the arm and leg down extending them throughout the movement.

If this is difficult, remember you are in charge and tell your brain what you want it to do. Keep trying, working at coordinating your breath and your body.

Next week, my husband is taking me to Montreal. Yippee! I’ve wanted to go since grade school and finally have a chance to explore, discover, and shop in this beautiful city. Can’t wait.

However, that also means leaving four kids with a sitter with calendar, prepared meals, clean clothes in the drawers, rides to extra-curricular activities arranged, and all the makings for healthy school lunches available. Mix in having the house completely under control for someone else to live in, rearranging my schedule so that I can drop everything during the hectic month of December,  and being at least semi-prepared for the last week of school before Christmas break. Add to that, my husband’s and niece’s birthdays. And for good measure a rounded portion of trying to get my book finalized and to the printer before I leave. Voilà: a recipe for STRESS.

So I was wonderfully pleased when YogaMint sent out this lovely Keep Cool affirmation video and spent six luxurious minutes breathing my way to calm, cool bliss. It also helped remind me how beautiful winter can be as we head into the deep freeze with snow flurries.

mountain pose

Yoga exercises for asthma can have numerous benefits. They were covered in Yoga a tremendous help for Asthma. This article will cover three types of poses and three specific breathing exercises which help relieve and control asthma symptoms.

Asanas for Asthmatics

There are three types of poses which are used to help relieve and control asthma symptoms.

1. Poses which coordinate movement with the breath are especially beneficial. For children this can be as simple as standing in Mountain pose and on a inhale, raising the arms above the head, and then lowering the arms on the exhale. Repeat 10 times. This will help teach breath control as well as open the chest and torso.


fish pose

2. Any chest opener is also highly beneficial as they increase the lung space and improve posture. These are often backbends such as Fish pose or Camel pose.
3. The third type of pose specific for asthma are twists. Easy seated pose with a twist and Marichiyasana III are both wonderful twists which promote spinal length and flexbility. Here is a short Yoga Journal TV video which teaches how to perform twists properly.

Also here is video yoga routine for asthma which includes a number of additional poses that you may want to check out.

Pranayama for Asthmatics

The first skill necessary for asthma relief is learning to relax and becoming aware of the breath. Secondly learning proper breathing techniques is essential for asthmatics. Often asthmatics do not expel the carbon dioxide fully and, therefore, cannot get enough oxygen into their lungs. Learning to exhale completely is essential for helping to control asthma and hopefully will even prevent or curtail asthma attacks. Here are three effective breathing exercises to teach proper breathing techniques and help relieve asthma.

1. Observing the Breath

   

   corpse pose

   Lie in Corpse pose. Close your eyes and place on hand on your chest and the other on your abdomen to help you feel the movement of the breath. Listen to the flow of air into and out of your body. Visualize a particle of air flowing into your nostrils, going down your throat, into your lungs and entering the bloodstream. As you exhale, reverse this pathway. How does your breath feel? Is it rough, smooth, fast, slow, even or uneven? Do not control the breath, simply observe. If your mind wanders, bring your focus back gently to the movement of each breath.

2. Lengthen the Exhale
   As you breathe focus on softening the inhalation and extending the exhalation. It is often helpful to count as you do this. Try to make the exhale twice as long as the inhale. So if you inhale to a count of 3, exhale to a count of 6. Try to use diaphragmatic breathing, expanding and contracting the belly and lower lung instead of the chest and upper lung. Continue to do this for 5 minutes.

3. Breathing with Pursed Lips
   This exercise also focuses on the exhale. Inhale softly through the nose. Exhale through pursed lips, blowing the breath out in a steady stream. Do not push too far. Pause gently. Inhale again through the nose and repeat trying to completely exhale each time without stressing the body. Keep the inhale soft, do not gulp in air. Instead allow the lungs to fill gently from the bottom like a balloon. Maintain a steady exhale, using the diaphram to expel the air. Smaller children may benefit from using a straw in a glass of milk or juice so they can actually see the effect of their breath. Just make sure they blow out in a slow steady stream instead of short and forceful – think lots of little bubbles.

These yoga exercises can greatly help relieve and control asthma symtoms but should never replace a doctor’s diagnosis or care. Please continue to take any prescribed medication and be sure that your school has a personal Asthma Action Plan in place. The Canadian Lung Association and this web site  are terrific places to look for more information and resources in helping students with asthma. Also Asthma Mom has lots of real life stories, comments, and concerns addressed on her blog. Check it out.

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