Yoga In My School » poses

Kids Yoga Poses – Shark Pose looks Suspiciously like Dolphin Pose

DonnaKFreeman — Thu, 29 Jul 2010 04:15:09 +0000

Two notes. That’s all you need. And everyone knows they are in for Shark Pose. The Jaws Theme Song continues to terrify and kids far and wide can’t wait to get into this basic inversion.

Shark Pose/Dolphin Pose

Hello, this is Donna from Yogainmyschool and I’m here today with Alea to show you how to do Shark Pose, known in most adult yoga classes as Dolphin Pose.

Hi, my name is Alea and I’m eight years old.

The first thing you need to do, to do Shark Pose is come onto your hands and knees. Do you see how her hands are below her shoulders and her knees are below her hips? That’s perfect.
The second step is to lower yourself to the ground on your elbows, intertwining your fingers.
The third step, curl your toes under and lift your hips high in the air. Let your head hang loose. You can shake it ‘yes.’ You can shake it ‘no.’ And do you see how her body forms a triangle. That is supposed to be the fin of the shark.

Shark Pose is a really good pose for strengthening the shoulders, the chest and building stamina. After a few breaths, you can come on down, and return to sitting.

Thanks Alea for showing us how to do Shark Pose.

Visit the Alphabetical List of Yoga Poses for a complete listing of yoga poses that kids love.

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Yoga For Children with Asthma

DonnaKFreeman — Thu, 22 Jul 2010 15:21:45 +0000

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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Kids Yoga Poses – Deer Pose – Marichiyasana II

DonnaKFreeman — Mon, 19 Jul 2010 14:02:58 +0000

This pose is often referred to in kids yoga as deer pose because it resembles a deer bounding through the forest. I often use this pose to represent deer, gazelle, springbok, even zebra, and as we look back over the shoulder we are watching for lions, wolves, or other predators who may be chasing us. Technically it is called Marichiyasana II, or the Pose Dedicated to the Sage Marichi version II (there are three versions) . Marichi is the son of Brahma (creator of the universe), one of seven great sages, and is considered as the Vedic Adam or the ‘father’ of humanity. Whatever you call it, this pose is a wonderful twist that helps to balance the body, tone the internal organs, and strengthen the spine.

marichiyasana ii

Deer Pose – Marichiyasana II

Sit, feet stretched out on the floor in front of you
Bend the right leg placing the foot a hand’s span from the left thigh
Hug your knee with both arms and sit tall
Place the right hand on the floor behind you, inhale as you reach up with the left hand
Exhale and twist your torso to hug your right knee with the left arm, look behind you
Release, returning to center
Repeat on the other side

Benefits:stimulates the liver and stomach, tones the digestive system, opens the shoulders and spine, improves posture

Watch this video of how to perform the pose.

Visit the alphabetical list of poses for a full listing of yoga poses that are safe and fun for kids and teens. More poses are added regularly so be sure to subscribe via RSS or e-mail to have them delivered directly to your reader/in-box.

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My Favorite Yoga Prop – Feathers

DonnaKFreeman — Fri, 02 Jul 2010 12:44:44 +0000

Guest post by Sarah Herrington.

Bringing out a bag of colorful soft feathers adds instant excitement to yoga class. Feathers allow kids to see the breath, add a fun twist to bird poses of any kind, and make for some fun yoga games! Feathers can even make savasana more special.

Pranayama Practice

Even the youngest of yogis can become more aware of breath and the connection between breath and emotions. Simply holding a feather in front of your nose during kid-pranayama practice (which might consist of Bunny Breath to energize or Take Five Breath to calm down) makes breath visible. Try blowing soft enough to move the fluffy part of the feather and then hard enough to move the stiff part of the feather. Can you see your feather move, fast or slow, depending on how you’re breathing? How does “fast” breath make you feel? How does “slow” breath make you feel? Practice Ujjayi breath by holding the feather under your nose and keeping your lips sealed like an envelope.

Floating Feather Game

Celebrate the power of breath by playing this game with yourself or a friend. Using only your breath (no fingers or toes), keep your feather afloat. Don’t let it touch the floor! Try playing a little feather-volleyball with a friend.

Find the Feather Game

“Find the Feather,” is an intuition game. Invite one yogi to be the “seeker”, and ask her to hide in the corner of the room, with no peeking. Then, hide the feather under another yogi’s mat. Invite the seeker back and ask her to guess where the feather is hiding. Talk about what it means to “go with your gut” and use your intuition. You’d be amazed how many times the yogi will find the feather on the first or second try!

Bird Asanas

Feathers make learning our bird poses even more fun. Hand out feathers when working on Eagle pose or Flamingo. Let the kids be inspired to feel the source of their asanas even more fully given the feathers. Decorate your pigeon with a feather or two or allow your swan to ruffle its feathers in movement.

Savasana

Feathers are great to use during savasana/ relaxation. You can give your savasana-students “Feather Massages.” As always, ask kids if they want to be touched. (I have students put a thumb up in the air during savasana if they want an adjustment or massage.) Lightly move the feather across the third-eye area. Kids will lie really still in anticipation of a feather massage, so this helps in savasana management! You can also gently place a feather on the belly or chest during savasana so there is an awareness of how breath effects the body when it enters and leaves. You may even want to place several feathers around each relaxing yogi and lead the class through a “Bed of Feathers” guided visualization. All of these techniques keep young yogis more still during savasana time.

Let your imagination soar as you and your students invent even more ways to use feathers in yoga class! Even hanging some feathers in the yoga space can act as a constant reminder of this important, but invisible, part of the yoga practice. Breathe deep, and let the feathers fly!

Sarah Herrington is a full-time kids and Vinyasa yoga teacher in Manhattan. For the past several years she’s taught 25 kids yoga classes a week in the public school and charter school system in NYC. She has completed trainings through KarmaKids Yoga, MiniYogis and YogaEd, along with the training of teaching daily. Her kids classes are infused with the joy and fun of yoga, and her Vinyasa classes with the power of intention, mindfulness, and breath. She can be found online at: http://www.sarahherrington.com

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Kids Yoga with Stuffed Animals

DonnaKFreeman — Wed, 30 Jun 2010 13:16:49 +0000

YogaInMySchoolTV presents Kids Yoga with Stuffed Animals.

Today we’re here with Greer.

“Hi, I’m Greer. I’m 5 years old.”

She is going to show us how you can use stuffed animals to help you with your yoga poses. She has three stuffed animals beside her, so we are going to do three different poses.

The first pose we’re going to do is “Cat pose” and there is our cute little kitty cat. To do cat pose…

The next pose we’re going to do is “Downward Dog.” There’s our puppy dog. Lovely. Now, again we’re going to make a table with our body…

We have one last pose for today. What’s our pose Greer? “Lion Pose!” This is Greer’s favourite pose. To do lion pose you can start…

So that is how stuffed animals can help kids do yoga. I hope you have enjoyed our video today. And we’ll sign off with…”Namaste.”

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Kids Yoga Poses – Lion Pose – Simhasana

DonnaKFreeman — Tue, 29 Jun 2010 12:20:28 +0000

Lions! Just mention this wonderful animal in a kids yoga class and everyone starts to roar. Their majestic beauty has captivated man since the beginning of time. In ancient Egypt and Greece they were protectors and guardians. They are revered for their strength, leadership, courage, dignity, and loyalty. Lion pose is an ideal pose to connect with your inner lion. This pose is all about letting go of negativity and embracing your inner strength and wisdom. Messages the lion shares with us include: hold your head up, lead others with a loving heart, have courage.

Death was afraid of him because he had the heart of a lion. -Arabian Proverb

Lion Pose – Simhasana

lion pose

Sit cross-legged or kneel low
Think of something negative in your life, squeeze it in clasping the hands, crunching up the face, tight, tight
Let it go by extending the arms forward and roarly loudly, sticking the tongue out
Repeat three times

Benefits: releases tension in the face, neck and chest, tones the face and throat, activates the immune glands of the lymph nodes and tonsils, strengthens the lungs

Within each of us resides a mighty lion. What makes your lion roar?

For a full listing of yoga poses which are safe and fun for kids visit the alphabetical list of kids yoga poses.

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Endangered Animals Kids Yoga Class – Elephant Journal

DonnaKFreeman — Fri, 04 Jun 2010 12:50:43 +0000

I love National Geographic. Always have. Maybe it was because my Dad insisted on having a subscription and keeping every single issue—I think they still have them on shelves in the basement. As a child I would spend hours looking at the amazing photographs and reading about the world and its many wonders.

As a family we also would watch Mutual of Omaha’s Wild Kingdom every Sunday evening and join Marlin Perkins as he traveled around the globe sharing his love of wildlife and the many dramas that unfold in the animal kingdom. And of course, there is World Wildlife Fund (WWF) with their work to sustain nature and save endangered and threathened animals.

Needless to say, I’m a big fan of protecting endangered and threatened species. I figured with all the animal yoga poses it would be natural to mix the two. So when I found these great colouring pages of a variety of precious species at Kids for Saving Earth I knew it was meant to be.

Read the full article on elephant journal.

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Kids Yoga Poses – Gate Pose – Parighasana

DonnaKFreeman — Thu, 27 May 2010 12:56:06 +0000

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

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).
Kneel beside your partner. Extend the outside leg straight. Reach away from one another with the upper arm (looks like butterfly wings).
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.

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Yoga is against my religion?

DonnaKFreeman — Mon, 05 Apr 2010 14:21:58 +0000

Recently I was chatting with a fellow Mom as we waited to pick our children up from school. She was interested to know how things were going with my book and what I was up to. I invited her to join the Wednesday morning Yoga Sampler class I teach as an introduction to the many styles of yoga so she could begin to enjoy the benefits of the practice. She graciously declined saying yoga wasn’t for her because it turned the attention away from God and onto the individual. I was surprised by this misconception and tried to explain the more spiritual, meditative side of yoga but we were interrupted by kids as they came streaming out of school.

Since then I’ve been mulling over the relationship between yoga and religion. Personally I’m active in my religious community and find that my yoga practice supports and enlarges my beliefs in divinity, morality, and spirituality. I agree with Christy Turlington when she said:

Any spirituality can be enhanced with the practice or study of yoga.

However, I know that there are many teachers who do not book yoga sessions in their classrooms because of perceived conflicts with religious beliefs. In fact, for years my son’s class did not include yoga in the curriculum for precisely this reason. For all of you whose jaws have dropped to the floor in amazement you need to understand that many people erroneously believe that yoga is a religion.

For the record – Yoga is NOT a religion.

Yes, yoga has a relationship with Hinduism as they both use the same lexicon and originate from the same geographic region. Yoga, however, is not Hinduism. That is like saying prayer is Christian. Yoga is universal. Each person who practices yoga has their own personal yoga journey. The path they take is up to them.

Whenever I teach in schools I am careful to concentrate more on the physical sides of yoga. Yes, there are aspects of yoga which do delve into the spiritual realm, making yoga a truly holistic life practice. However, the school environment is not the place for this instruction, and you can ensure parents that the focus will be on hatha or physical yoga. That doesn’t mean that I don’t use meditation or incorporate the yamas andniyamas, quite the contrary in fact (check out the Character Education page for examples).

My goal is to introduce yoga to as many children and teens as possible, showing them through first hand experience the benefits and joys which come from the practice. As individuals become interested in their personal yoga journey there are numerous resources available for them to pursue outside of the school setting.

My purpose is to open the door to yoga. To play yoga with kids. To challenge teens. To provide life long tools of health and vitality which will empower our youth to discover their unique voice, to know themselves, to make the world a wonderful place one individual at a time.

What is your goal when teaching yoga in the classroom? How do you deal with parents who have an objection to teaching yoga to their children? What is your experience with individuals who see a conflict between yoga and religion?

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Kids Yoga Poses – Happy Baby – Ananda Balasana

DonnaKFreeman — Mon, 08 Mar 2010 13:57:05 +0000

Happy Baby Pose (Ananda Balasana) is also called Dead Bug Pose and looks exactly like its name, whichever you want to use. It is a fantastic hip opener. Mobility in the hip joint is vital to healthy knee and back function. The freedom of movement classic in infants can be maintained throughout life with open hips. The hip joint is the meeting place of the upper and lower body. A healthy hip joint will be able to absorb the shock of walking or running and provide a steady base for the spine and internal organs. Hip openers also aid with digestion and circulation as you gently compress and massage the internal organs.

Happy Baby – Ananda Balasana

happy baby pose

Sit, grasping the inside of your feet with your hands
Roll onto your back, feet to the sky
Alternatively start lying on your back and bend your knees into your belly, then grasp the feet
You can stretch one leg straight keeping the thigh close to the floor while bending the other, alternating sides
Coo, giggle, and make happy baby noises, then roll back to sitting
If imitating a dead bug be sure to use appropriate facial expressions without the baby noises

Benefits: opens the hips, gently stretches the groins and lower back, calms the brain, relieves fatigue and stress

Here is a laughing baby video to bring a smile to your face and lighten your day.

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