Yoga and Breathing

Austin breaths in and expands his belly as the Hoberman Sphere opens.

As Austin breaths out, his belly gets smaller, like the Hoberman sphere.

Breathing is one of the most important functions of life. Babies breath naturally from their diaphragms.  As we get older and have more stress in our lives, we tend to breath more shallowly from our chests. Yoga teaches children to breath more deeply, allowing the body to draw in prana: the subtle, life-sustaining energy that is taken into the body through air, sunshine, water, and food.

There is a direct link to our minds and emotions through breathing. Wgen we are nervous or upset, our breathing becomes shallow and labored.  When we breath deeply from our bellies, instead of our chests, we can calm the mind and body. Deep breathing also frees any blocked emotions or creative energy. Yoga breathing techniques can also encourage better sleep patterns.

As part of the yoga program, breathing through the nose will enable the breath to be guided more deeply and skillfully into the body. When the breath is coordinated with yoga postures, previously constricted portions of the body can receive increased blood flow and improved oxygenation. Maximal benefits can be achieved by coordinating the breathing pattern with the natural physiological flow of the body. As yoga poses are guided, the cycle of inhalations and exhalations is explained. During elongation and extension of the body a deep inhalation is natural; conversely,  flexing the body automatically expels the breath. As a yoga posture is held for several breaths, deep and even breathing is continued, directing the oxygen into the open and expanding space. An overall feeling of well-being can be attained when a well oxygenated body relaxes. Brainwaves can be altered during meditation and relaxation; since the body integrates information more deeply during this state. Another yoga benefit is positive affirmations imprinted during this state could help to reprogram a previous pattern of behavior.

Fun ways to practice belly breathing include:

1. Using bubbles to control the breath.
2. Blowing on cotton balls to control the breath. First place several cotton balls on your open hand and blow lightly, so the cotton balls stay on your hand. Next blow harder to blow the cotton balls off your hand.
3. Use a Hoberman sphere as a visual to practice how the belly expands during inhalation and how the belly goes in during exhalation.
4. Use a fake or real flower to practice taking a deep breath. Put the flower under the child's nose and ask them to smell the flower. The child will take a deep inhale.
5. Have a child lay on his back and place a small stuffed animal, such as a beanie baby or a webkin, on his belly. Have the child take a deep inhalation and watch the animal rise. Have the child exhale and watch the animal go down.

Austin practices controlling the breath with bubbles.

Caroline and Lily practices controlling the breath with cotton balls.

Yoga and Communication Skills

Believe it or not, yoga can be practiced with newborn babies! From birth to 6 months, parents can bond with their babies by posing them in a preparatory movement sequence. An inductive movement sequence is the beginning of initiating asanas and  can be done with a child from 6 months until the child is a year old. From the time a child is a year until he is two years old, an interactive sequence of yoga poses can be done with parental help. A child between the ages of 2 and 3 can imitate movement sequences and yoga poses. By the time a child is 3 years old, he is ready to attend a yoga class with others his own age!

No matter what age a child begins a yoga practice, yoga can help with communication skills. Children are stimulated to speak by the conversations they have with their parents and other children. Their speech is further developed by teachers and by learning from the world around them. As a child practices yoga poses, their speech can develop as yoga teaches names of animals, parts of the body, and objects. Chanting or singing aslo help develop communication skills.

Yoga naturally facilitates communication skills of gestures, and vocal and verbal production. Pre-verbal children are presented with the opportunity to imitate yoga postures, hand gestures, and vocal productions. Through simple chants or mantras, vowel-consonant and consonant-vowel productions are practiced. 

Movement sequences are conducted with both visual demonstration and clear verbal instruction. Each move is guided with appropriate inhalation and exhalation cycles. Attributes of quality, directionality and number are used during explanations. One-. two-, and three-step directions are normal in the yoga sequence at a level that is appropriate for the skill of the child. 

A precedence of respect is set during each yoga class. The teacher and children bow to one another with the spoken word, as well as the hand posture, for namaste. Namatse means "I honor the light in you", is the most important aspect of communication dynamics in the yoga class. Respect for one another is lovingly presented and maintained throughout and after the yoga session. 

Yoga games support the opportunity to engage in social/communicative interactions. Activities such as "Yogi Says", "Yo  Jenga", and "Yo Spy" are popular with the children and enable them to practice careful listening, as well as develop leadership skills by taking turns at teaching their peer group. Encouragement, praise and respect abound in a yoga class.

Yoga promptes a healthy body

It has been my experience, that when I do one thing that is good for my heath, it often leads to other healthy choices. For example, my yoga practice helps me make other healthy choices. After spending the time improving the health of my body and mind through my yoga practice, I find that I do not want to eat food that are unhealthy or partake in behaviors that induce stress.  Aside from relieving stress and quieting my mind, yoga promotes many other health benefits. It improves respiration, blood flow, aids digestion, builds muscles, facilitates flexibility, and improves sleep.

Yoga improves respiration by oxygenation of the body and brain, using filtered nasal inhalations to improve respiratory cycles, and cleanses the lungs.

Knee-to-chest posture puts pressure on the abdomen and the internal organs squeeze out residual blood and allow new blood to circulate into the organs. A sequence of knee-to-chest postures put light pressure that aids in digestion, as well.

Weight bearing postures build muscle strength while lengthening postures facilitate flexibility of movement. Bilateral use is automatic throughout the protocol, and range of motion is accomplished. A low-tone body builds strength and a high-tone body stretches and relaxes.

The calming effects of yoga improve sleep patterns. An ability to release stress and restlessness is developed along with less interruptions in sleep. This improves the quantity and quality of sleep, which supports improved function in all areas of life. 

Yoga's positive language and affirmations help support an overall feeling of well being.

Yoga and Sensory Integration

Downward Dog Pose provides proprioceptive input.

Sensory integration skills are promoted by the practice of yoga. The theory of sensory integration surmises that our brains receive sensory information from the sensory receptors in our bodies; this information is directed to the brain where it is organized and interpreted and the brain responds with something called "an adaptive response". The primary sensory systems, which are also the sensory systems that many people are not necessarily familiar with, are the tactile system, the vestibular system, and the proprioceptive system. The visual, auditory, gustatory, touch, and taste senses are also important in this theory.

The tactile system- receptors for this lie in our skin and give us information regrading temperature, texture, shape and size.

The vestibular system-this system is located within the inner ear and gives us information on where we are in relation to gravity. It allows us to make adjustments in the body if we happen to fall forward or lose balance in any direction.

The proprioceptive system- receptors for this lie in the muscles and joints and gives us information regarding body position and resistance. For example, I can walk without looking at my legs and feet.

We all have unique sensory systems. Our differences in sensory situations are based on how we respond to different sensory input. Those with well-integrated vestibular systems will be drawn towards activities that challenge them while those who have systems that are not well integrated may be drawn towards more passive activities. Some individuals set up their environments so they can nurture their sensory systems and therefore can function effectively. Some can not, resulting in great difficulty functioning in a world that often feels out of control.

There is a theory that postulates that sensory input is recognized as a threshold response. This explains why some people need more movement input to fell dizzy while others will feel dizzy right away. Some people prefer bland foods while others crave more spicy foods. Some people like the TV volume turned up high while others will cover their ears if it is too loud. Some people prefer soft clothing while others can wear any texture.

Children who have difficulty with sensory processing may have a sensitivity in a specific area, such as tactile, or multiple areas such as taste, smell, vestibular perception, auditory perception, and visual perception. Some children can have both sensitivities and sensory seeking systems. The ability to integrate the senses allows children to perform complex functions in our environments.

Yoga postures provide proprioceptive as well as vestibular input. For example, a spinal roll provides vestibular input as well as proprioceptive input when the child's feet meet the mat. Both simulations can alert and calm the nervous system. Other yoga poses that provide vestibular input are Ragdoll, Gorilla, Windmill, Boulder, Triangle, and Sway. The weight-bearing involved in Table, Downward dog and Arch provide proprioceptive input. Tactile input is provided in many ways, as well, such as with games and yoga props.

Triangle Pose provides vestibular input.

The spikes on the ball provide tactile input.

More Yoga Benefits: Posture, Body Awareness, and Concentration

One of yoga's many benefits is better posture! Yoga poses straightens and strengthens the spine, sending a fresh flow of blood and nutrients to a child's muscles and disks. When the back is upright and lifted, it enables better energy flow, which helps the nervous system work more efficiently. When the nervous system is working optimally, involuntary actions, such as breathing and digestion, improve. Yoga poses also strengthen the muscles that support the spine, resulting in less backaches. Improved posture enhances lung capacity, blood circulation, and energy flow through the body. Regularly sitting in a slouched posture prevents proper breathing. Developing good posture from practicing yoga could counteract the time children spend slumped in a chair watching TV or using a computer and/or video games!

Yoga promotes body awareness. The majority of yoga poses are repeated om both sides of the body. This is believed to harmonize the left and right hemispheres of the brain. Through the slow, guided movements of yoga, a child becomes more aware of the body feeling of tightness. Children learn to take each pose to a comfortable limit and guide the breath to any spot that feels tight, in order to encourage relaxation and loosening of that tight part of the body. This awareness of tight parts of the body will guide the child to greater care and safety with each pose. Children become aware of each portion of their body and how it moves in various directions. With repeated movements, the body learns to move more skillfully and flow more easily through transitions.

Besides focus on the body, yoga promotes focus of the mind. Concentration and visualization exercises help children learn to sit still, get in touch with their inner selves, focus their minds and avoid outside distractions in order to learn to enjoy the present moment. Concentration skills also help children become more alert and receptive, making it easier to pay attention at school and increase their learning abilities.

Strength and Flexibility of Body and Mind

With more and more children spending more time in sedentary activities, such as watching TV, playing on the computer, or playing video games, the importance of regular exercise can not be overlooked. Research shows that the long-term effects of a sedentary lifestyle are linked to high blood pressure, obesity, ulcers, and poor functioning of the heart and lungs. Yoga is a wonderful movement discipline that can give children regular exercise! It can also help keep kids toned and supple, with joints that work to their full range of motion!

Yoga poses strengthen and stretch the body. They also strengthen children's growing spines, keeping their muscles supple, and encouraging good joint movement. The action of the poses creates a more elaborate range of muscle motor skills that fine-tune coordination and increase the overall range of motion. Yoga not only teaches flexibility of the body, but flexibility of the mind. Staying flexible mentally by opening the mind fosters positive thinking and motivation to learn new things. Balance poses enhance concentration skills, which require focus and clarity of the mind.

Motor planning skills are practiced as a child follows the directions in a yoga sequence. Motor planning is the ability to successfully execute a sequence of small, coordinated steps to complete a required task. Yoga provides multiple opportunities to stimulate and encourage both gross and fine motor planning skills.

Yoga poses develop the strength, flexibility, and coordination skills that help prevent injury during sports or other physical activities. Yoga helps flexible children to become stronger and build endurance. It also helps less supple children to gain greater flexibility.

Yoga and Self-Esteem

This week I am exploring the many benefits of yoga for children, in more detail. Yoga takes a holistic approach
 to maintaining health and wellness that makes children feel good.  The intention of yoga is to stimulate and balance on all levels, including physical, mental, emotional, and spiritual.  Yoga builds a skill for each child, regardless of ability. Yoga provides opportunity for leadership skills, often a child will lead the class or act as teacher. To be able to share this skill with others supports self-esteem. Yoga provides an opportunity to serve and give back, which helps a child feel good about themselves.

When you have a positive self-image, you radiate self-confidence and joy. Studies have shown that the use of positive affirmations reflect how you see yourself. If a child feels inadequate, he or she will act according to this self-image. Yoga uses positive affirmations, positive language, and visualization techniques that increase a child's self-esteem. In addition, as a child becomes more proficient at the yoga poses, he/she will feel more healthy and toned, thus improving his/her confidence and his/her self-image will improve.