Children with asthma have unique physical challenges. More and more children are being diagnosed with this respiratory complaint with a 160% increase of asthma cases since 1980. In fact almost 7 million children in the US have asthma . This Blog Talk Radio episode will focus on three types of yoga poses and three breathing exercises which help alleviate symptoms of asthma in children. Please always continue to take perscribed medication and use these exercises in addition to your Doctor’s recommendations.

Original Air Date: 12/15/2009 3:00 PM

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Gate pose is a lovely side stretch which resembles a beam (parigha) used to latch a gate. This is a terrific pose for kids because it teaches balance while maintaining a solid foundation. It also focuses on elongating the side body, an often forgotten part of the torso, which helps to improve posture. Be careful not to collapse on the folding side by focusing on lifting both sets of side ribs. As well, its common for the lifted arm to come to the front of the body, so be sure that the gaze goes under the arm which will open the chest (fantastic for asthmatics, allergies, or anyone with pulmonary issues). I use this pose with stories such as Garden Delight and Farmyard Fun or anywhere someone needs to enter a special or magical place by going through the gate. You can also use the Double Gate #2 as a partner pose for a butterfly.

Gate Pose – Parighasana

gate pose

• Kneel tall, extend the right leg out straight to the side, toes forward
• Keep your shoulders and hips squared to the front
• Place the right hand on the right leg
• Reach overhead with the left arm, keep reaching over toward the right, feeling a lovely stretch along the left side
• Gaze forward or look upward toward the inner elbow and hold for a few breaths
• Repeat on the other side

Benefits: stretches the side of the torso, opens the shoulders, stretches the hamstrings, increases lung capactiy by lengthening the intercostal muscles, improves circulation and spinal flexibility.

Double Gate – Partner Pose Variations 

1. Face your partner. Come into Gate Pose reaching for your partners straight leg with the underside arm and joining your raised hands overhead (as if you are unlatching a gate which is almost out of reach).
2. Kneel beside your partner. Extend the outside leg straight. Reach away from one another with the upper arm (looks like butterfly wings).
3. Kneel a distance away from your partner. Extend one leg toward your partner so that the feet touch. Reach the arm overhead until you join hands forming an arch. You can join both hands and perform a simple twist by bringing the upper arms down then back up, repeating a few times.

“Stand up straight!”

We’ve all heard it, maybe even said it. But what does it mean? Most often the response is tensing the muscles, sticking the chest out and pulling the head back. WRONG! The spine has two natural curves (called double C or S curves) which help to maintain balance, allow movement and absorb shock (like springs). When you stand up straight you need to allow these natural curves to do their work. As you do so, your posture, muscle tone and overall health will improve.

Why Bother with Good Posture

1. Poor posture looks bad – slouching conveys a lack of interest, energy and vitality
2. Poor posture is unhealthy – bad habits can cause problems with joints, muscles, the spine & internal organs
3. Good posture commands respect – carry yourself with confidence and others will look to you as a leader
4. Good posture feels better – optimism, good health and positive self esteem result from working with the body instead of against it

Standing Tall: Discover the Mid-line

Properly performing mountain pose is the first step to improving and maintaining good posture.  Your aim is to learn about the mid-line of the body which divides the body into front and back, left and right. For most individuals this means

• standing a little more onto the front of the foot instead of resting the weight back on the heals
• allowing the hips to become level by balancing equally on both feet
• engaging the core muscles to support the spine
• leveling the shoulders to form a T with the spine
• imagining the crown of the head lifting up as if attached to a helium balloon

When first learning how to stand up straight it is sometimes helpful to use a full length mirror to visually reinforce what level looks and feels like. Numerous other yoga poses are fantastic for improving posture. Check out the Alphabetical List of Poses for more information.

StraightenUp has this poster with easy to do exercises for kids which help promote good posture.

Sitting Tall: Wow, Sitz Bones

One pose that is extremely helpful to teaching good posture when sitting is boat pose. Whenever I teach this pose, the students and I discuss sitz bones (ischial tuberosity), those boney protrusions on the bottom of the pelvis, and how they differ in purpose with the tail bone (coccyx). It’s important to sit on your sitz bones, its what they were made for, not on your tail bone, to maintain proper curves of the spine, allow the internal organs space to function, permit full use of the lungs, and lengthen the hamstrings.

An easy way to discover your sitz bones is to sit on the floor with your feet in front of you, legs bent, hands on knees. Extend your spine and lift your chest. You are now on your sitz bones. Roll back so that you are sitting on your tailbone. Roll forward and feel your sitz bones ‘click’. Repeat rolling back and forth until you are aware of how it feels to sit on your sitz bones.

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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

Benefits of Yoga Twists

Twists are some of my favourite yoga poses. Yoga twists require the work of the abdominal muscles, oblique muscles, spine, neck, shoulders and pelvis. They help to balance the body and improve posture. Twists exercise the spine from the coccyx all the way to C1, gently creating space between vertebrae, releasing tension in the muscles and lubricating the joints. In addition, twists massage the internal organs, increase energy, aid with digestion, and release fatty deposits in the abdomen. They invigorate the body and get the blood flowing. B.K.S Iyengar, yoga guru, describes this action as “squeeze and soak.” You compress all the internal organs during the twist, squeezing out the toxins. Then when you release, fresh blood flows in carrying with it oxygen and nutrients. Somewhat similar to an internal bath.

Most kids, however, don’t care about all these benefits. They like how twists feel. And they feel terrific!

One of the most effective uses of twists in the school setting is similar to wiping a black board clean after finishing one topic before moving onto the next. By taking five minutes to perform a simple seated twist in between subjects or activities, kids are able to erase previous tension, clear their minds, and prepare themselves physically and mentally to move on to other endeavours.

When teaching twists I use the image of a wet towel. To effectively wring out the towel you must twist from both sides. So when twisting, you must ground yourself in one direction while rotating in the opposite direction. For children who are tactile learners you can even use this as an object lesson.

Yoga Twists for Kids

Simple Seated Twist

Sitting on a chair or cross legged on the floor, ground the left hip by imagining it super-glued to your seat. to the right. Inhale and sit up tall, lengthening the side body. Exhale and begin to twist deep in your abdomen.  Inhale a second time, exhale twisting through the torso, trying to get your shoulders to line up parallel to the long side of the yoga mat. You can use your left arm to help pull your body to the right. Be sure to keep your shoulders away from your ears as you inhale a third time. Exhale and look behind you, taking the twist into the uppermost portion of the spine. If you want, you can even employ some Face Yoga and twist your mouth and eyes toward the right. Otherwise, gaze gently behind you. Inhale and return to centre. Remain here for one breath. Repeat the entire process on the other side.

washing machine pose

 Washing Machine Pose

Sitting cross-legged, cross your arms over your chest placing hands on opposite shoulders. Twist left and right while saying “swish, swish, swish.” Continue for one minute. An alternative name to this is Sprinkler Pose where the hands are placed on top of the same shoulder and while twisting say, “pssh, pssh, pssh” immitating water coming out of a sprinkler.

These two seated twists are easy to use anytime, anywhere and will really help clear the mind and refresh the body.

Standing Twist

Stand 6 inches to a foot away from a wall, with your back to the wall. Inhale and actively ground your left foot into the floor. Exhale as you twist to the right. Initiate your twist in the lower body. Inhale lengthen, exhale twist  through the chest, reaching your arms behind you to touch the wall. Inhale, keep your left leg actively working, exhale and complete the twist through to the crown of your head. Inhale and return to facing forward. Repeat on the other side.

This is a great twist to do while standing and waiting in line. It will help keep overactive kids engaged instead of allowing them opportunity to nudge, poke, kick, and otherwise bother their neighbours.

marichiyasana iii

Marichiyansana III

Sit with your legs straight in front of you. Bend the right knee, placing the foot along the left thigh a hand’s span distance from the leg. Activate your left leg, reaching the ball of the foot away from you, spreading the toes, and engaging the quad. Inhale, hug the right knee to your chest, exhale being certain that you’re sitting on your sitz bones by giving a little wiggle to feel them connect with the floor. Inhale, circle the right arm over head and reach it behind you onto the floor as you exhale. Inhale lengthen the body and reach the left arm up, exhale bend the arm and place the elbow on the outside of the right knee if possible. If not, continue to hug the knee. Inhale, sit tall maintaining the activity in the left leg. With the exhale twist to the right. Remember that you begin the twist deep in the belly. Imagine lifting each of your internal organs ( kidneys, pancreas, liver, stomach, intestines, etc) and placing them individually over to the right. Inhale, lengthen. Exhale, twist the center chest to the right using the contact between the left arms and right knee to help push yourself into the twist. This feels really good. Inhale, lengthen. Exhale, look behind you.

Now that you’ve perfected your twists, crack out the Twister game and get twisted.

Watch next week for Part II in this series on twists when we’ll take twists up a notch and discover Yoga Twists for Teens.

The word chakra literally means ‘wheel’ in Sanskrit. In yogic terms chakras refer to energy centers, often depicted as wheels or flowers, which receive and transmit energy enabling the body to function. There are seven chakras in your body, corresponding to locations on the body running from the base of your spine to the crown of your head. Chakras are associated with our physical, mental and emotional health. Each has an associated colour and gland.

When your chakras are balanced you function at your best. When there is imbalance you feel sick, sluggish, and simply ‘out of whack.’

1st – red– Root or Base Chakra (Muladhara)
Located at the base of the spine here resides our life force. The lessons learned from this chakra are about survival and potential. This chakra corresponds with the adrenal gland responsible for dealing with stress.

2nd – orange– Sacral Chakra (Swadhisthana)
Located in the lower abdomen this chakra connects to sensing and feeling energy. Sexuality, creativity, procreation, need for approval, and self-acceptance are governed by this chakra. This chakra corresponds with the gonads or reproductive organs.

3rd – yellow– Solar Plexus Chakra (Manipura)
 Located above the navel this is the location of our mental energy and personal power. When you get a ‘gut’ feeling it is coming from your 3rd chakra. This is the location of your sense of humour, curiosity, and will-power. This chakra corresponds with the pancreas which controls digestion and produces insulin.

4th – green– Heart Center (Anahata)
 Located in the center of the chest, the heart center contains emotional energy. Here is the expression of love and compassion, peace and renewal. This chakra corresponds with the thymus gland which produces white blood cells and combats disease.

5th – blue– Throat Chakra (Vishuddha)
Located in the throat and providing the right and ability to express oneself, this communication centre helps us to understand, develop creativity, and face truth and fear. This chakra corresponds with the thyroid gland which regulates metabolism.

6th – indigo– Brow or Third Eye Chakra (Ajna)
Located in the forehead, between the eyes, the Third Eye refers to intuition. Here we learn wisdom, develop our memory, and trust in personal insights. This chakra corresponds with the pituitary gland which is considered the master gland as it stimulates all the other endocrine glands.

7th – violet – Crown Chakra (Sahasrara)
Located at the top of the head, the crown chakra is the location of inspiration and spiritual energy. Developing a personal connection to the universe stimulates this area. This chakra corresponds with the pineal gland which produces melatonin responsible for sleep-wake patterns and seasonal functions.

Here is a brief Chakra balancing video. Simply sit back, relax, and focus on the colours and the related body regions that are mentioned as they come into view. Remember to breath.

For lots more information about chakras visit ChakraEnergy.com. I especially like their chakra chart.