Yoga training for children can produce physiological and psychological benefits. According to research from the International Journal of Yoga, yoga that incorporates poses, breathing and meditation can reduce body weight and stress in children, which leads to increased academic performance. Studies from the journal "Pediatric Nursing" show that while children's yoga is gaining popularity in schools because of its focus on individuality instead of competition, some types of yoga require optimal fitness and are not suitable for children.
History
The first mention of yoga was documented in ancient Hindu scripture more than 5,000 years ago. Yoga has been practiced as a way to create wholeness and well-being. Components of yoga include the asanas, or poses, and pranayama, or breath. Modern yoga is a result of Western practitioners' adaptations to classical yoga within the last 250 years. According to the journal "Pediatric Nutrition", "modern yoga reflects current health interests, such as fitness and stress management."
Poses
Certified Yoga Instructor Shana Myerson specializes in teaching children in a mini-yogis program. Myerson recommends poses, such as the backward handstand where children use a wall to go upside down. "This type of inversion pose has many benefits, including overcoming fear of the unknown, stimulating the mind and endocrine system, and teaching the mind how to make order out of chaos," says Myerson.
Considerations
Myerson says that due to the amount of alignment involved in correctly executing yoga poses, any new practitioner should start by working with a trained professional. "Yoga is generally a safe practice," Myerson says, and a well trained staff can help to ensure children stay injury-free. Myerson adds that children with special physical or mental challenges may need more individualized sequences.
Sequences
Myerson recommends mini-sequences for children that start with seated meditation. Children can move into sun salutations (plank, cobra, downward-facing dog) and challenge themselves in tree pose, backward handstand, bow pose, forward bend and end with final rest. These sequences flow in a way that encourages children to visualize what they are doing. Myerson's website offers a resources page that includes tips for creating an engaging yogic environment for children.
Time Frame
According to the "International Journal of Yoga", three months of practice showed improvements in reducing headaches, insomnia and nervousness. Six months of practices including meditation, postures and yogic breathing yielded a feeling of well-being, a reduction in body weight, acceleration in endocrinal functions and memory improvement. Myerson recommends starting children in a yoga practice at ages 2 to 3.
References
- International Journal of Yoga
- "Pediatric Nursing": Yoga For Children; Laura Santangelo White; Sept-Oct 2009
- Mini Yoga's Professional Yoga Tips for Children
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