Children with Autism Spectrum Disorders (ASD) will benefit from yoga since it addresses both the physical and emotional symptoms of the disorder.

The typical gross motor delay, low muscle tone and impaired coordination of ASD often result in low self-esteem and lack of confidence which can extend to other areas of life. Yoga is an appropriate and enjoyable physical program which improves strength and tone in the muscles, develops balance, and increases body awareness. Even fine motor skills will be improved as yoga emphasizes being in tune with the entire body, hands and fingers, feet and toes.

Children with ASD may also suffer from sensory issues including sensitivity to light, noise, taste, texture, or smell. Furthermore, they may repeat movements that seem uncontrollable (stim behaviours). Yoga can help with these symptoms by soothing the nervous system and allowing pent-up energy to be released from the body in a non-competitive, peaceful manner. 

The breathing techniques and guided visualization exercises also assist by reducing stress, teaching coping techniques, and providing a sense of calm and acceptance. Once a child has learned some of these exercises they can use them anytime, anywhere.

When teaching yoga, take things slowly, introducing poses incrementally as comfort levels allow. Work on basic poses (Mountain, Tree, Cat, Warrior, etc.) and breathing exercises. Build one pose at a time, gradually adding more options.

To create visual stimulation and connections, line up stuffed animals or pictures of animals at the front of the room. Follow the line of animals, doing the pose for each in turn, creating an effective pattern. A similar exercise is to place the stuffed animals or pictures in a pile and have them picked at random, doing the corresponding pose each time.

Music is also a powerful tool for children with ASD because it provokes engagement and interest. Drumming, chanting, singing and moving to music are effective ways to engage individuals and helps to stimulate the emotional center of the brain.

A fantastic resource for teachers or parents wanting to use yoga for children with ASD is Yoga For Children With Autism Spectrum Disorder by Dion E. Betts. For further information regarding Autism Spectrum Disorders, visit the Autism Society of Canada or Autism Today, which has over 2,500 articles and many resources.

Watch for more articles on this important topic with expert in yoga for children with autism Rachel Greb of Yoga Sprouts. Subscribe through RSS or e-mail today so as not to miss a single one.

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!

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

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.

A teen’s life is full of change, stress, peer conflicts, relationships, academics, part-time jobs, life altering decisions, and discovering oneself. Yoga can be instrumental in assisting teens in becoming their best selves and dealing with the daily challenges of this chaotic time of life.

There are three principle areas in which yoga can benefit teenagers: Physically, mentally, and emotionally.

Physically

Teenagers’ bodies are undergoing tremendous changes. Their hormones are all over the place and they are going from children’s sizes to adult sizes in everything from shoes to dinner entries. Yoga helps teens deal with these radical changes. By strengthening the body as it grows, the proper form and alignment is created. Yoga helps tone the entire body including the key core muscles which will aid in coordination, balance and good posture. Natural flexibility is also improved as yoga lengthens muscles and increases mobility in the joints. Additionally yoga will help equalize energy. It helps to revitalize low energy and tempers hyperactivity which leads to more even moods and energy levels. Another way yoga helps teens is to develop healthy sleeping patterns. Yoga helps regulate sleep/wake rhythms allowing for deeper, more restful sleep and a greater sense of vitality when awake. This is especially helpful for teens as they are busy growing and need all the rest they can get.

Mentally

The number one way yoga helps teens mentally is with creating a healthy body image. Yoga focuses on an internal perspective. As teens recognize their attributes and begin to value their contributions they value themselves more. They develop gratitude for what their body can do and are less critical of themselves and others. They then transfer this inner work to their outer body and see themselves in a more positive light. Yoga also helps develop discipline and will power. Introspection leads to an understanding of self on a deeper level with clarity coming for what is important and of value. As teens recognize these life goals, they learn to say ‘no’ to destructive behaviours and ‘yes’ to positive ones. This is very powerful and will help them make choices that respect who they are, and what they truly want from life, instead of making choices based on following their peers or on rebelling from their parents.

Emotionally

Reducing stress is one of yoga’s greatest benefits and it applies to teens as well. Teen’s lives are packed with stress. School, exams, schedules, peers, girl/boy friends, family relationships, their future, etc . are all vying for attention. Yoga helps by decreasing the stress response while increasing the production of feel good hormones such as oxytocin. This change in hormones and neurotransmitters results in improved mood and sense of well-being. In addition, yoga increases compassion. Learning to live with peace, love and kindness for self and others is a crucial aspect of yoga practice. Yoga builds upon teen’s connections with others and the world through partner poses and breathing exercises. Yoga also allows teens to unplug. In our technologically driven world permission to turn it off and rest is vital. This time is crucial to understanding the chaotic world in which they live.

This is a general overview of some of the benefits yoga offers to teens which are specific to their needs, lives and unique life situations. For a full discussion of the many benefits of yoga for teens listen to this audio podcast. Or follow this checklist for All You Need to Do to Have a Rockin’ Teen Yoga Class and start bringing teens the benefits of yoga today.

• Establish a bedtime routine. We all function better with routines, but children especially appreciate knowing a pattern of behaviours will lead to a specific situation or response. A ‘getting ready for bed’ routine which includes tidying the toys, healthy snack, dental and physical hygiene, changing into PJ, reading a book with Mom or Dad, etc., will teach them that it is time to slow down mentally and physically, and prepare them for sleep. Some great books which focus on relaxation before bed can be found at Stress Free Kids- Relaxation and Stress Management books and CDs for children, teens and adults.
• Avoid sweets and anything with refined sugar as well as caffeine hidden in sodas or chocolate throughout the evening. Some children are especially sensitive to the stimulating nature of sugar and caffeine. Eliminate them well before you want your children to relax.
• Introduce soft lighting and calming music in the home or bedroom. This will help to ease the transition from activity to rest as you physically make the environment serene and peaceful.

Yoga to Help Kids Sleep

There are  a variety of poses which calm and relax the body and mind. Here are some of my favourites to use with my own children and at sleep-over parties. Hold each pose for a few breaths, breathing deeply and evenly through your nose.

Seated twists

Child’s pose – Balasana

Rag-doll

Cobbler’s Pose – Baddha konasana

Plow pose – Halasana

Pigeon – Eka Pada Rajakapotasaana

Turtle Pose – Kurmasana

Reclined Heroes Pose – Supta Virasana

Corpse Pose– Savasana

While in Corpse Pose be sure to use a guided visualization to complete the process of preparing for sleep. One example of this would be a progressive muscle relaxation such as: 

Tense and Release

Tighten the muscles in your feet. Really clench them, then let go. Feel your feet relax completely. Now tighten your feet, then your legs. Release and breathe. This time start with the feet, add the legs & buttocks. Squeeze, then let go. Once again, start with the feet, legs, buttocks and torso. Really contract those muscles. Then relax them completely. Now tighten the feet, legs, buttocks, torso, and arms. Squeeze those hands tight. Last time—start with your feet, next legs, buttocks, torso, arms, and face. Tense your entire body, hold it tight, and release. Enjoy the feeling of complete relaxation from head to toe.