The Kids Yoga Resource

Three Steps to Mindfulness

Yoga and mindfulness is a consistent practice regardless of location.

I have been working virtually online since 2014 when I first stepped into the role of ChildLight Director of Trainings. To say it was a struggle to adapt to working online for hours at a time would be an understatement. I clearly remember my husband telling me to walk away from the computer and go for a walk and my children asking me when I had last attended a yoga class. Now it is just my daily life.

What I didn’t know then was how to practice self-care, differentiate work and life hours, turn off my phone (what??!!??), and say NO when I really needed to curl up on the couch and watch a movie. Perhaps this simple Three Step Practice below will be helpful to you, your family or others. It certainly has helped my students, family and me. Enjoy!

Step One: Center and Release Physical Tension

Find a comfortable seat. This is your starting place, not anyone else’s.

Bring your hands together in front of you and rub them together to create a bit of heat.

Gently place them over your eyes to warm and awaken your eyes. Waking up our eyes to see each other more clearly.

Rub your hands together. Gently place them on top of your head. Warming your brain.

Waking up your brain so we think with an open mind.

Again rub your hands together. Gently place your hands over your ears. Warming them.

Waking up our ears so we truly listen to one another without interruption.

Rub your hands together. Gently place them over your neck and throat. Warming it up to encourage clear communication and speaking our truth.

One more time, rub your hands together. Gently place them over your heart center. Warming your heart. So when we speak, listen, think and see we do it from a place of empathy, compassion, and caring for one another.

Take a deep breath all the way in your nose if you are not congested (otherwise breathe in your mouth if necessary). Now exhale all the way out.

NOTE: Taking a breath creates the lifelong healthy habit of building in a pause before speaking or acting to decrease reactivity.

With your hands in front of you, circle your thumbs in one direction, now the other. Circle your index fingers in one direction, now the other. Middle finger, now the other direction. Ring finger, other direction. Pinky finger, and the other direction. Circle your wrists in one direction. Now the other direction. Being mindful of your space and those around you, wiggle, wiggle, wiggle your arms.

Bring your right hand to the floor or surface beside you reaching the left arm up and over coming into a side bend. Bring the left hand to the floor or surface beside you, reaching the right arm up and over coming into a side bend.

If you are in a cross-legged seat, lean back into your hands to change the crossing of your legs. Then do it again. And again. And again. And again!

NOTE: This engages the abdominals which can be empowering. Students can include the positive affirmation “I am strong!” “I am worthy!” “I am powerful!”

Step Two: Proprioception and Nervous System Regulation

If standing up is available to you go ahead and do so. Begin to lightly tap the top of your head with your fingertips. Continue to lightly tap down the front of your face, neck, across your heart, down one arm, the other arm, your abdomen, both legs, up the back of the legs, low back, back of the shoulders, back of the neck, back of the head, ending where you started on the top of your head.

NOTE: This wakes up our nerve endings so we have a better sense of where we are in space.

If you are standing, step your feet a bit wide for a stable foundation. Being mindful to stay in your safe space, begin to swing your arms around side to side like empty coat sleeves.

They may swing low and slow or fast and high depending on how you feel.

NOTE: Crossing the midline balances and regulates the nervous system.

Slow the arms and find stillness. Staying where you are, lower your chin. Take a deep breath all the way in your nose if you are not congested (otherwise breathe in your mouth if necessary). Now exhale all the way out your nose if you are not congested (otherwise breathe out the mouth).

Step Three: Mindful Practices

NOTE: I hear from SO many people and teachers that struggle to teach mindfulness. Quite often it is due to diving right in without Step One and Step Two. If we are uncomfortable and stressed out we are going to struggle with the practice. After tension is released from the physical body and the nervous system is regulated then we are ready. This is the basic premise of yoga.

Below I share this as a seated exercise. However, I incorporate this into the Yoga & Mindfulness Advanced Teaching Concepts Training as a Mindful Walk. Students are asked to write five words or pictures for each of the senses and then craft a story, poem or picture when they return. This can be practiced all at once or one at a time. There are many options!

The Five Senses Mindfulness Practice

Find a comfortable seat if you aren’t already there.

Notice sounds outside of this space.
Notice sounds inside this space.
Notice sounds close to where you are sitting.
Notice sounds inside your own body. Perhaps you swallow or take a deep breath.

Notice the taste of the air around you.
Notice any taste in your mouth such as toothpaste or the last thing you had to eat.
Silently imagine the taste of a sour pickle.
Silently imagine the taste of chocolate.
Silently imagine what cool water would feel like on your tongue.

Notice any smells in the room.
Notice any smells near you.
Silently imagine a smell that you don’t like very much.
Silently imagine a smell that you love.

Notice what you are sitting on. How does it feel? Soft? Hard? Is there another word to describe it silently in your mind?
Notice the temperature of the air around you.
Notice the sensation of air as it enters your nose for the next few breaths.
Notice the sensation of air as it exits your nose for the next few breaths.
Notice the light. Are there any interesting shape shadows today?
How many shades of blue can you find?

Look down. Is there something there you didn’t notice before?
Look up. Is there something there you didn’t notice before?

Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so. Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so. Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so. Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so. Inhale, open your eyes. Exhale, lower your gaze or close your eyes if you feel comfortable doing so.

Allow your gaze to stay low or eyes to stay closed as you quietly notice the sensation of breath moving in and out of your nose. Let’s sit quietly and continue to breathe quietly for a few moments.

With your next inhale, reach your arms out to the sides and all the way up toward the sky taking a big stretch. Exhale your arms back down by your sides. Take a moment to think of YOUR word for the day. Perhaps it is something like “Breathe” or “Focus” or “Kindness” or “Nature” or “Love”. Think of a word that you want more of today. This is for you to decide and not for anyone else to choose for you. It may even help to write it on a piece of paper and tuck it in your pocket.

Let’s all Do Our Best to Do Good in the World!

Wishing you Peace, Light and Good Health,

Sally Delisle
Co-Owner, ChildLight Education Company

Star Wars Yoga Class Plan: Created and Written by Ridge Morris, 4 years old

Ridge is co-owner, Megan Morris’, four year old son and has been a big fan of Star Wars for years! After spending a long night “battling” air travel challenges, Megan mindfully chose to spend the day with her kids. Leisure time is clearly how creativity is born! 

 

1. Medical Droid Pose:

 

2. Anakin Becomes Darth Vader Pose:

 

3. Trash Compactor Pose: 

 

4. Death Star Pose [VIDEO]:

 

 

Enjoy!

 

Make Every Day Earth Day: A Children’s Yoga Class Plan

Earth Day in April provides the perfect opportunity to honor what the Earth provides for us, and discuss how we can be kind to our earth today and every day. After all, in the words of Dr. Seuss’ Lorax, “Unless….” Someone like you cares….

Most of the following activities can be found in Lisa Flynn’s Yoga for Children book.

OPENING
Sit in a circle and invite students to place their hands on their bellies before taking 3 Balloon Breaths. Ask the students “What does the earth provide for us?” and,  “Why do you think it’s important to protect it?”

Read The Earth Book by Todd Parr.

Next, talk about reducing, reusing and recycling. Bring in some examples of common everyday items that we can reduce, reuse and recycle --- plastic bags, newspapers, egg cartons, milk jugs, magazines, yogurt containers, baby food jars, etc.. Think about how many times a week we use these items and how much extra garbage this contributes to the earth. If we just reduce, reuse, or recycle some of these items, we can reduce our imprint on the Earth. Introduce students to the Chant/Motto – “Reduce, Reuse, Recycle”. When saying “Reduce!” – hit the floor with hands; “Reuse!” – clap hands together; “Recycle!” - raise arms in the air, rolling your forearms in a circle to look like a Recycle sign. Repeat 3x. 

CENTERING
Next, with all the students in a circle, begin by passing around a Globe Ball (beach ball). Pass the Globe Ball around the the circle. While passing (or tossing or rolling), sing the song “We’ve got the whole world in our hands” (sung to the tune of “He’s got the whole world in his hands”). Emphasizing we all have a responsibility to care for the Earth – it takes all of us working together to take care of the Earth.

BREATHWORK
Stop and Smell the Flowers Breath--inhaling to smell the flowers, exhale out. Option to use pinwheel flower here to see the pinwheels move when they breathe out.

WARMUP
So many beautiful things can be found on Earth – Let’s thank the Sun & Moon, which gives us light and darkness on Earth (Sun and Moon Salutes). Next, add in the Warrior series  –chanting “Reduce!” (Warrior I), “Reuse!” (Warrior 2), and “Recycle!”  (Warrior 3-with hands making circle/recycle symbol in the air). Return to Mountain.

SONGS
“Under One Sky”, a ChildLight original from the “I Grow With Yoga” album, which can be found on ITunes, Spotify or CDbaby.com.  Integrate the associated poses mentioned throughout the song.

YOGA POSES
Let’s celebrate the beauty that’s found around us on Earth, starting on the Land: Mountain, Tree, Bird, Worms (Cobra), Flowers, Butterflies, Ladybugs (Child’s Pose);

In the Ocean: Waves or Sea Weed (Moving your Arms while seated in Hero’s Pose), Fish, Jellyfish.  

In the Desert: Cactus (Tree with cactus arms), Camel, Scorpion (Spider), Pyramid (Triangle);

In the Arctic: Seal, Polar Bear (Down Dog), Igloo (Table Top).

GROUP/PARTNER POSES/CREATIVE MOVEMENT
Sunflower pose –Ask to students to come to sit on the floor in a circle with their feet facing the middle of the circle, legs outstretched in front of them. Have the students inhale their arms up the air, exhale extend forward touching their toes, inhale arms back up and then on an exhale, slowly lower all the way down onto their backs, with their feet still connected in the middle. Connect arms to create a group Earth Pose. Take a photo from above.

TRANSITION
From Sunflower Pose, have all the little yogis slowly crawl like little caterpillars back to their mats and roll onto their backs.

RELAXATION
Have students place their hands on their bellies and watch their belly rise and fall with their breath. Remind them of the journey they went on around the Earth, how they were able to help the earth by Reducing, Reusing and Recycling, and how they can honor and celebrate Mother Earth by taking care of her.

CLOSING
“Plant a tree or flower, Give it some water and clean air, Treat it with loving care,
And soon you will see, Everyone can make a difference like you and me;
So, make this day and Every Day, Earth Day –
Keep your footprints on Earth clean, green and light;
and this lets us keep Mother Earth beautiful and beaming bright.”   

(I like to read this poem I wrote for my sons, which serves as a reminder that we can and should do small things every day to show our respect for the Earth.)

TAKE AWAYS: Use recycled materials to make flowers: Crumble Pieces of Recycled Newspaper thread onto a pipe cleaner OR Cupcake Holders/Coffee Filters glued on top of recycled, washed popsicle sticks.

Take some time this month to send some loving kindness to the Earth for all that it provides. Remember to also take a step out of the studio, breathe in the fresh air, and be thankful for all the beauty the Earth brings – from the sun and moon, to the mountains and oceans, to the butterflies and bees and, of course, the trees. Enjoy all the natural beauty around us and consider how we can continue to reduce the footprints we leave on the Earth throughout the coming year so we can sustain the Earth’s beauty for years to come.

Larissa Noto’s love for yoga begin in 1998 when she took her first yoga class for a gym requirement in college. From that moment on, she was hooked—and she has continued to practice yoga since that time. Larissa is a certified Childlight Yoga Instructor (Yoga & Mindfulness for Children and Advanced Teacher Concepts) and has completed a Yoga 4 Classrooms Professional Development Workshop.  To further deepen her practice, Larissa completed 250 Hour Yoga Teacher Training at Easton Yoga, Restorative Teacher Training with Jillian Pransky at Yoga Works, and is currently seeking her 300 hour Yoga Teacher Training through The Yoga Loft of Bethlehem. In teaching both children and adults, Larissa firmly believes that yoga can be made accessible to all those who seek to practice.   She is passionate that yoga and mindfulness can and should be an essential component in all school programs from infancy through high school. Larissa currently teaches adults and children at Easton Yoga, Easton Yoga Allentown, The Yoga Loft of Bethlehem, and The Pratyush Sinha Foundation. When she isn’t sharing her love of yoga with others, she serves as a lawyer, professor and parent support guide for those whose children have special needs, and enjoys her life as wife and mom of 3 boys. You can connect with Larissa on Facebook and Instagram @thelovelylittlelotus. Her website is https://thelovelylittlelotus.com/ and she can be reached here.

Related Links:
Celebrating Earth Day: 10 Steps to Implementing a Service Project With Your Students
Welcoming Spring: A Children’s Yoga Class Plan
It’s All About Heart: A Children’s Yoga Class Plan
Coloring In Yoga Class: What Is A Mandala?

Welcoming Spring: A Children’s Yoga Class Plan

Spring is such an exciting time of new growth, change, and expectation for warmer weather after an often long, cold winter. Kids feel this too and it can be hard for them to settle down and focus as “spring fever” hits! Use this yoga lesson to encourage their excitement for Spring in a calm, constructive way.

Most of the following poses and activities can be found in Lisa Flynn’s Yoga for Children book.

OPENING
Talk about the arrival of Spring and how the earth “wakes up” as new things grow and we see more plants and animals outside. Ask questions such as: How do plants grow? Do you know where butterflies come from? Where do animals go in winter? Encourage them to think about nature and how spring is a season of growing and change.

Make it Rain activity (adapted from Rain storm activity): Tell the children that they are going to make a pretend rain storm by making noises with their body while not saying anything. Encourage them to follow you. Snap your fingers and/or cluck tongues to make raindrops. As it starts to rain faster, tap your hands on your thighs. Add in wind- rub hands together. Now make thunder- stomp each foot on the floor one time. And lightning- clap your hands over your head. Alternate between wind, rain, thunder, and lightning to create a storm. Slow it down as the storm ends and end with a few raindrops. Kids love this!!

CENTERING
Chime Listening: Children will close their eyes or find a spot on the floor to look at as they listen to the chime. Instruct them to raise their hands when they can no longer hear it.

BREATHWORK
Ask children to sit up tall and place one hand on their belly and one on their chest. Invite them to take a slow, deep breath in through their nose as they feel their belly and chest move/fill up. As they breathe out slowly through their mouth they can feel their belly and chest move/empty. Try using a Hoberman Sphere breathing ball as a visual prompt. Kids love to watch it and match their breaths to the opening and closing of the ball.

WARMUP
Begin in Mountain Pose. Move into a Crescent Moon pose on each side. Next try Washing Mountain and end with Waterfall.

YOGA POSES
This is the perfect time to tell a story or read a book about spring! There are so many books out there that you can use! This week in my Preschool and Kindergarten classes I told a story about a caterpillar (cobra or sphinx pose), that ate and ate and then turned into a cocoon (child’s pose) and them became a butterfly (butterfly pose while singing I’m a Little Butterfly). The butterfly lived in a garden (tree pose, flower pose), where there were frogs (frog jumps) and bumblebees (bumblebee breath). We stayed in the garden until dark (twinkle star) and then took a boat home (boat pose while singing Row Row).

The kids and teachers loved it! The story/book and poses can easily be adapted to the age of the kids in a class.

GROUP/PARTNER POSES/CREATIVE MOVEMENT
Encourage kids to get creative as they try Partner Tree poses. Double Boat and Double Lotus can also be fun as they imagine that they are blooming flowers. For a large group, Sunflower can be especially fun as they sit in a circle with their legs stretched out into the middle. Instruct them to lean toward their toes and bow their heads as they become a Sunflower whose petals are closed for the night. In the morning the Sunflower wakes up and opens up as they slowly bring their arms up overhead and lie back wit their arms on the floor behind them.

TRANSITION
If kids are not on their mats invite them to quietly go to their mats and lie on their backs while hugging their knees into their chest and gently rocking side to side if they like.

RELAXATION
Guide kids through the Tense and Relax activity instructing them to tighten a body part and then relax it. Start with toes/feet and work your way up to their face. Next, offer kids a Breathing Buddy to put on their belly as they relax and take slow, deep breaths to give their buddy a ride. Try reading the At the Beach visualization in Lisa’s book (Yoga for Children)- kids love it!

CLOSING
To end my classes I like to say the following and the kids repeat after me:
May there be peace in my thoughts (put hands on head)
May there be peace in my words (put hands next to mouth)
May there be peace in my heart (kids hug themselves)

TAKE AWAY
A spritz of lavender Magical Mist or a sticker is an easy, affordable take away!

Spring is such a special time. Sharing some of the magic of the season with kids through breathing, yoga and relaxation is one of my favorite things to do. I hope you enjoy these lesson ideas and I wish you a peaceful and happy spring!

 

Colleen Smith, RYT, RCYT, has been teaching yoga to kids in the Syracuse, NY area for 16 years. While Colleen had previously trained with Radiant Child and YogaKids, she decided to further her training with ChildLight Yoga beginning in 2015 and recently completed their 95-hour training program. Colleen has a M.S. and CAS in School Counseling and worked as an Elementary School Counselor in an inner city school district for several years. She started doing yoga when her son was three years old. He was a very busy child and much later was diagnosed with ADHD and anxiety. When he was still very young Colleen took her first training, came home and did some yoga and relaxation with him and he loved it! She has been hooked ever since! After seeing the positive impact it had on her son, Colleen began teaching yoga to local kids and families. Her business has grown and in 2014 she started BeLive Yoga. In each yoga class that she teaches she focuses on giving kids tools they can use to deal with stress and anxiety now and as they grow up. Currently, Colleen is teaching yoga in several school districts, preschools and studios. Many of the elementary schools she teaches in are in the inner city and she enjoys developing relationships with the kids there who need something positive, helpful and hopeful in their lives. She enjoys bringing yoga into schools and classrooms and seeing the impact it can have on kids and teachers. In addition to yoga, Colleen enjoys spending time with her family, traveling, and volunteering.

Related Links:

It’s All About Heart: A Children’s Yoga Class Plan
Season of Light: A Children’s Yoga Class Plan
Giving Thanks: A Children’s Yoga Class Plan

It’s All About Heart: A Children’s Yoga Class Plan

As many of us know, February 14^th can be a day filled with conversation hearts, red punch and chocolate, creating a challenging atmosphere for teaching mindfulness and self-care.  Alternatively, we can refocus this day on love and friendship inviting our students to reconnect with each other, the community and themselves.

Most of the following poses and activities can be found in Lisa Flynn’s “Yoga for Children” book.

OPENING
Sing the Welcome Song, a ChildLight Yoga original which can be found on iTunes, Spotify or for purchase on our website.

Consider asking questions instead of always providing the answers.  What is love? What is kindness?  Can you love yourself? Discuss Valentine’s Day.   St Valentine lived many years ago and was said to have written a sonnet for his loved one using ink he squeezed from the petals of violets.  *Sonnet: a poem of fourteen lines using any of a number of formal rhyme schemes, in English typically having ten syllables per line

CENTERING                                                                                        
Read The Day it Rained Hearts by Felicia Bond                                 

BREATHWORK
Imagine someone you love in your mind.  Inhale and feel the love you have for them fill you up.  Exhale and send love back out. Know that you love and you are loved. 

WARMUP
Rain storm Start seated or standing in a circle. The leader begins by rubbing hands together, then the person to the right joins, then the next until the sound makes its way around the circle, at which time the leader adds on as the sound continues around the circle. (a) Rub your hands together.  (b) Lightly tap fingers on the legs for a light rain.  (c) Increase the volume and tempo of the tapping for stronger rain.  (d) Taking your time begin to reverse the order as the rain slows down ending with silence. 

SONGS
Listen to Your Heart, a ChildLight Yoga original which can be found on iTunes, Spotify or for purchase on our website.

YOGA POSES
Ask the students to retell The Day It Rained Hearts by Felicia Bond and incorporate postures.  Open the book when they need reminders. Possible postures could be: Crescent Moon, card pose (sitting in butterfly with feet together open them like a card), table top, chair pose, she looked at the hearts from the front plank, side plank, and back reverse plank, thread the needle (table top twist), roll like a cotton ball, she used a pencil (mountain pose) to draw and cut out circles (flying bird breath or in/out breath), she put them in the mailbox (child’s pose), down dog, turtle, rabbit, tree

GROUP/PARTNER POSES/CREATIVE MOVEMENT
There are so many variations to create-a-heart!  Use only your hands, use only your arms, use your whole body, create-a-heart with a friend, work together as an entire group to create a heart!

TRANSITION
Imagine you are a heart-shaped raindrop floating down from the sky.  What do you see?  Be mindful not to bump into any of the other raindrops as you make your way to your mat. 

RELAXATION
Picture a soft fluffy cloud floating down beside you.  This cloud can be any shape, size or color that you choose.  You feel safe and warm with your cloud.  If you climb onto your cloud it will gently lift you up and take you anywhere you want to go.  Where will it take you?  What can you see on the way? Rest for a bit and enjoy the peaceful journey.

CLOSING
May love rain down on us, May love surround us, May love grow through us
May peace rain down on us, May peace surround us, May peace grow through us
May chocolate rain down on us, May chocolate surround us, May chocolate grow through us
(I change the last line every class and we all erupt in giggles!)

TAKE AWAY
Spritz students and caregivers with lavender scented magic mist after they are dressed and ready at the door.  Valentine themed mandalas, heart shaped stickers, or two positive affirmations (one to keep and one to share with a friend) are also welcome take aways. 

I hope you enjoy sharing this sequence with the children in your life. If our youngest generation regularly practices nurturing the loving relationships in their lives, over time we will see a more loving planet! And as I always say, #loveisallthatmatters.

Sally Delisle, E-RYT 500, YACEP, RCYT, serves as Director of ChildLight Yoga Teacher Trainings, is a ChildLight Yoga and Mindfulness Teacher Trainer, and a Yoga 4 Classrooms Trainer. Sally is the creator/co-author of the ChildLight Yoga and Mindfulness Advanced Teaching Concepts and contributor to the Tweens and Teens and ChildLight Yoga in Schools Teacher Training curricula … read more here.

ChildLight Yoga offers a wide variety of teacher trainings each year across the country focused on empowering adult to share the gifts of yoga and mindfulness with children, babies, toddlers, tween, teens, children and teens with special needs, athletes, in schools and much more. To learn more and view the schedule, click here.

Related Posts:
My Valentine’s Day Rant of Love

Lesson Planning: Consistency is Key for Engagement

Giving Thanks: A Children’s Yoga Class Plan

Coloring in Yoga Class: What is a Mandala?

Ever wondered about the concentric designs your children bring home from camp and occasionally class?

“The word “mandala” is from the classical Indian language of Sanskrit. Loosely translated to mean “circle,” a mandala is far more than a simple shape. It represents wholeness, and can be seen as a model for the organizational structure of life itself–a cosmic diagram that reminds us of our relation to the infinite, the world that extends both beyond and within our bodies and minds.” – from What is a Mandala?.

Coloring or creating mandalas or circular patterns is part of quite a few ancient traditions. These circle patterns appear in the Navajo and Aztec traditions, Taoism, Tibetan Buddhism, and  Christianity. Why does it resonate so?

Without fail, our students of all ages love coloring mandalas. The activity is relaxing and focusing, and provides a great opportunity for opening up meaningful discussions with older children (they tend to be less self conscious about participating in a discussion while coloring). This recent article on the Huffington Post talks about the physiological benefits of the practice.

“When coloring, we activate different areas of our two cerebral hemispheres," says psychologist Gloria Martínez Ayala. 

"The action involves both logic, by which we color forms, and creativity, when mixing and matching colors. This incorporates the areas of the cerebral cortex involved in vision and fine motor skills [coordination necessary to make small, precise movements]. The relaxation that it provides lowers the activity of the amygdala, a basic part of our brain involved in controlling emotion that is affected by stress."

One of the primary things we are teaching in children’s yoga are tools for students to be able to trigger their own relaxation response and calming and focusing their minds and nervous system. Coloring mandalas is only one age-appropriate way to do that, but it’s also one that’s easy for parents to implement at home. Just try it! And, be sure to join in and note your own state of being as you color away.

Also recommended from our blog:
Experiencing Mindfulness Through Mandalas: A Meditative Activity for Children

Fun Mindfulness and Yoga Activities Help Children for Preparing to Go Back to School (Nature Mandala)

 

Author:

Jennifer Mueller, MA, E-RYT, RCYT, has been teaching yoga students of all ages since 2008 and directs a children's and family yoga program in Washington DC. In addition to being a trainer for ChildLight Yoga® and Yoga 4 Classrooms®, Jen holds a variety of children’s yoga certifications. She is also a prenatal yoga instructor, childbirth educator, a Certified Educator of Infant Massage (CEIM) through Infant Massage USA, and International Board Certified Lactation Consultant (IBCLC). Jen completed her adult yoga teacher training at Willow Street Yoga in Takoma Park, MD… read more here.

*The original version of this article published by http://breathingspacedc.co

Season of Light: A Children’s Yoga Class Plan

Cultures around the globe have traditions that celebrate family, connection, and renewal. This kids’ yoga class focuses on those themes as well the beauty of the natural world during winter.

OPENING
Open with a discussion of the four seasons, winter solstice marking the shortest day of the year in the northern hemisphere as well as the first day of winter, and favorite holiday traditions. Integrate science by observing the changing weather and noting winter as a natural time for mindful reflection before the growth and expansion of spring renewal.  

Have students noticed animals busy at work? Animals in nature respond to mid-winter too. Some hibernate (let children suggest which ones do) and some don’t. Read: Over and Under the Snow, by Kate Messner.

CENTERING
Use chime listening as a centering activity. 

Now let’s imagine a peaceful cabin on a snowy day.  What does it look like?

BREATHWORK
Even though each day has the same number of hours (how many?), on the Winter Solstice we have the fewest hours of daylight.  The sun sets really early!  When it is dark outside, we need to bring the light inside. Long ago, that meant lighting candles. Practice candle breath, which can be found in Lisa Flynn’s Yoga for Children book.

When we go out in the cold, practicing power breath helps us to remember the light and warmth of the sun. 

WARMUP
The sun is always there to provide for us even when it is cold and hiding behind a cloud!  Take several rounds of sun salutations or follow along with one of the following songs:

     

YOGA POSES
Review the topics from the opening discussion regarding holiday traditions. Possible postures could be: Christmas Tree (tree with hands wide/low for evergreen branches), Advent Wreath (The wreath signifies the cycle of seasons. Try Wheel Pose or practice Circle of Trees), outside fun like sledding (locust and reverse plank), snow man building (roll like a ball), or snowball fights (low lunge with throwing arms), holiday baking (Kira Willey song: The Mixing Bowl).

So fun . . . let’s go for a ski through the snowy woods.

Retell the story Over and Under the Snow by Kate Messner while incorporating the following poses: crescent moon, tree, skier, squirrel, owl, vole (mouse), frog, beaver (table with shins/feet together for tail), fox (balancing table with one leg out for tail, do both sides), bear, bee. Which creatures hibernate for winter? Model hibernation in Child’s pose!  Lastly, enjoy a campfire (firelog pose) under the stars.

TRANSITION
Close with Big White Star found on the I Grow with Yoga CD and in your Yoga & Mindfulness for  Children teacher training manual. 

RELAXATION
Share Star Prelude visualization from Yoga for Children or the Yoga 4 Classrooms Activity Card Deck .  Battery operated tea lights could be provided for candle gazing.   

TAKE AWAY
Provide students with a journal to draw or write about their meaningful traditions.  Holiday- themed mandalas are also a favorite takeaway.  If possible, acknowledge Winter Solstice by sending each student home with a color changing tea light to encourage mindfulness practices at home.   

 

Authors:

Jennifer Mueller, MA, E-RYT, RCYT, has been teaching yoga students of all ages since 2008 and directs a children's and family yoga program in Washington DC. In addition to being a trainer for ChildLight Yoga® and Yoga 4 Classrooms®, Jen holds a variety of children’s yoga certifications. She is also a prenatal yoga instructor, childbirth educator, a Certified Educator of Infant Massage (CEIM) through Infant Massage USA, and International Board Certified Lactation Consultant (IBCLC). Jen completed her adult yoga teacher training at Willow Street Yoga in Takoma Park, MD… read more here.

Sally Delisle, E-RYT 500, YACEP, RCYT, serves as Director of ChildLight Yoga Teacher Trainings, is a ChildLight Yoga and Mindfulness Teacher Trainer, and a Yoga 4 Classrooms Instructor. Sally is the creator/co-author of the ChildLight Yoga and Mindfulness Advanced Teaching Concepts and contributor to the Tweens and Teens and ChildLight Yoga in Schools Teacher Training manuals. She began studying and practicing yoga in 1993 after earning a degree in Fine Arts/Dance and a BA in Psychology… read more here.

ChildLight Yoga offers over 60 teacher trainings each year in 10 different states. To learn more and view their 2018 schedule, click here.