Mindfulness for children and How it's works

- September 15, 2023

Mindfulness for Children

Mindfulness is like a special way of paying close attention to what's happening right now. It's not just for grown-ups; kids can do it too! Sometimes, kids feel stressed or worried, just like adults do. Mindfulness helps them figure out how to handle those feelings.

So, mindfulness is like a special way to pay attention to the present moment, and it's something that even children can use to feel better when they're having a tough time. 🧘‍♂️🌼

You know what? Even Children can sometimes feel stressed, worried, or face tricky stuff. But they might not know how to handle it.

Mindfulness teaches children important skills that make them tough and able to handle tough situations without feeling too stressed.

Nuture child's health- Mindfulness helps children to stay calm when things get crazy around them. It's like having a shield that protects them from getting too worried.

Deal with Tough Stuff- It also teaches children how to handle difficult situations without getting too upset. It's like having a treasure map that shows them the way through tricky times.

Feel More in Control- Mindfulness makes children feel like they're in control of their bodies and emotions. It's like having a remote control for their feelings. They can choose how they want to react to things happening around them.

Understand Themselves Better- It helps kids get to know themselves better. They become friends with their own feelings and thoughts. When they understand how they feel, they can make smarter choices about how to act in different situations.

How does Mindfulness work?

"Mindfulness actually changes the brain🧠 and the way you react to situations. Did you know that mindfulness can make your brain even better? Yep, recent studies, with special brain pictures, have shown that when we practice mindfulness, our brains get happier. The pictures showed that more blood goes to some parts of our brain, and those parts become thicker, like a strong shield. These parts help us pay better attention and handle our feelings. So, by doing mindfulness, we can give our brains a big high-five!"

How to teach kids Mindfulness

Kids learn best when they use their senses, like seeing, hearing, and moving around. The fun part is, that activities that involve all these senses are the coolest way to teach mindfulness. So, instead of thinking about future stuff and getting worried. 😊🌟

You can start by saying, Children, today we will learn something related to the brain that helps you feel calm, good, and happier.

let's imagine your brain is like a superhero's headquarters. When you practice mindfulness, it's like your superhero brain is doing some cool training exercises.

First, mindfulness helps your brain pay really good attention to what's happening right now, like a detective solving a mystery. It's like turning on a super spotlight on the present moment.

Then, it helps your brain stay calm, like a peaceful pond on a sunny day. This calms down the busy part of your brain that sometimes makes you feel worried or scared.

And guess what? Mindfulness even makes your brain grow stronger! It's like doing push-ups for your brain. The more you practice, the better your brain gets at staying calm and focused. Mindfulness activities for children also help them.

Mindfulness Poses for Children

Camel Pose
Fish Pose
Locust Pose
Cobra Pose

Camel pose

The Camel Pose is really popular in kids' yoga classes. It's called "Camel Pose" because when your child leans back, their body looks like a camel's hump. Doing the Camel Pose helps open up their chest, making them feel more relaxed and less stressed.

Benefits

Flexibility Boost: Camel Pose helps kids become more flexible by stretching their bodies gently.
Stronger Back: It makes their back muscles strong and encourages good posture.
Calm and Relaxed: This pose can help kids feel calm and less stressed.
Better Breathing: Camel Pose allows kids to take deep breaths, which is great for their bodies.
Respiratory Support: It's especially helpful for kids with asthma and breathing issues, as it can improve their lung capacity and help with breathing. Plus, it makes them feel confident and strong.

How to perform Camel Pose

Stretch Like a Camel with the Camel Pose!

Step 1: Kneel Down 🐫

First, start by kneeling down on the floor. Imagine you're sitting on your heels, just like a camel sitting in the desert.

Step 2: Hands-on Your Back 🐾

Put your hands on your lower back. Make sure your fingers are pointing down, and your palms are pressing against your back. This is going to help you do the pose.

Step 3: Arch Your Back 🌟

Now, slowly push your hips forward and arch your back, like a friendly camel saying hello to the sky. Look up at the ceiling if you can.

Step 4: Reach if You Want 🤗

If you're feeling super flexible, you can reach for your heels or the tops of your feet with your hands. But if that's a bit tricky, no worries, you can keep your hands on your back.

Step 5: Breathe and Relax 🌬️

Take big, deep breaths while you're in the pose. Feel your chest and tummy stretch. Stay like this for a few seconds and relax.

Step 6: Slowly Come Back 🐾

To finish, gently bring your hands back to your lower back, and slowly sit on your heels again, just like our camel friend.🐫

Fish pose

Fish Pose for Children is a playful yoga position that mimics the graceful movements of a fish. It involves lying on your back, arching your chest upwards, and holding a 'fishy' shape. This pose helps kids improve flexibility, strengthen their tummy muscles, and feel confident. It's a fun way for children to stay active and boost their overall well-being.

Benefits

Flexibility and Grace: Fish Pose helps kids stretch like elegant fish, enhancing overall flexibility.
Strong Tummy Muscles: It strengthens tummy muscles, making kids feel like little superheroes.
Confidence Booster: Encourages proper posture, helping kids stand tall and confident.
Calming Effect: Promotes relaxation and happiness, like a warm, comforting hug.
Concentration and Expression: Boosts focus, fosters emotional expression, and is a fun family bonding activity.

How to perform Fish Pose

Step 1. Sit Down Nicely

First, sit down on the floor with your legs out straight in front of you.

Step 2. Bend Your Knees, Feet Flat

Now, bend your knees so your feet are flat on the ground, just like when you sit on the couch.

Step 3. Make T-Shaped Arms

Put your hands under your bottom, like a T. Your arms make the letter 'T'!

Step 4. Lift Your Chest and Head

Take a big breath and lift your chest and head up, like a fish jumping out of the water.

Step 5. Make a Rainbow Back

Arch your back gently, making it like a rainbow in the sky. Try to touch your head to the floor behind you.

Step 6. Stay a Little Bit

Hang out in your fishy shape for a few breaths. Imagine you're swimming happily in the ocean!

Step 7. Slowly Sit Back Down

When you're done being a fish, slowly sit back down. You can rest or be a fish again if you want!

Locust pose

Locust Pose is a yoga move where you lie on your tummy and lift your arms, legs, and chest like a superhero flying. It makes your back and legs strong. Pretend you're flying high.

Benefits

Powerful Back and Leg Muscles: Imagine you're lifting off the ground, just like a rocket. This pose helps make your back and leg muscles super strong.
Stand Tall and Proud: Great posture is like standing tall and proud, just like your favorite grown-ups. The Locust Pose can help you do that!
Feel Brave and Strong: This pose is like pretending you're flying high in the sky. It makes you feel brave and strong, ready for any adventure.
Strong Tummy Muscles: Your tummy muscles get a workout too! They become like a shield, protecting your body and making you feel powerful.
Fun Playtime Adventure: Beyond the physical benefits, the Locust Pose is a super fun way to play and use your imagination. It's like going on an exciting adventure every time you do it.

How to perform Fish Pose

Step 1. Start by Lying Down

Lie on your tummy (belly) like a superhero resting before a big adventure.

Step 2. Stretch Your Arms Forward

Reach your arms out in front of you like you're trying to touch something far away.

Step 3. Lift Your Chest and Legs

Take a deep breath and lift your chest and legs up off the ground. Pretend you're flying like a bird.

Step 4. Look Straight Ahead

Keep your head up and look straight ahead, just like a pilot steering an airplane.

Step 5. Hold for a Few Seconds

Try to hold this flying pose for a few seconds. Imagine you're soaring through the sky!

Step 6. Gently Lower Down

When you're ready, slowly lower your chest and legs back down to the ground, like you're landing after a fun flight.

Cobra Pose

Cobra Pose is a cool yoga move where you lay down and lift your chest up like a snake. Imagine you're a snake coming out of a basket! It's fun, makes your back strong, and you'll feel like a slithery superhero!" 🐍💪😄

Benefits

Stretching Fun: Cobra Pose is like a big, friendly stretch for your tummy and chest. It helps make your body more flexible, just like a bendy superhero
Strong Back: It makes your back muscles strong and helps you stand tall and proud like a superhero getting ready for a mission.
Breathe Better: Cobra Pose is awesome for your lungs and breathing. It helps you take big, deep breaths, like when you blow up a balloon.
Feel Brave: When you do this pose, it's like you're a brave explorer looking out at the world. It can make you feel confident and ready for any adventure.
Happy Heart: Cobra Pose can make your heart feel happy and strong, just like a superhero's heart.
Good Posture: It teaches you how to stand up straight and have super posture, which is important for feeling awesome every day.

How to perform cobra poses

1. Snake Breathing Warm-Up

Start by lying down on the mat, face down, with hands under the shoulders and forehead on the mat.
Inhale deeply through the nose, lifting the upper body slightly off the mat while keeping the lower body relaxed.
Exhale through the mouth and lower the upper body back down.
Repeat this snake-like breathing movement several times to warm up and introduce the concept of the Cobra Pose.

2. Mini Cobra Pose

After the warm-up, encourage the children to try a mini Cobra Pose.
Lie face down with hands under the shoulders and elbows close to the body.
Inhale and gently lift the chest and head off the mat, while keeping the lower body on the ground.
Hold the pose for a few seconds, making it feel like a playful snake rising.
Exhale and lower back down.

3. Snake Challenge

Create a fun challenge for the children. Ask them to imagine they are snakes and challenge them to make hissing sounds while holding the Cobra Pose.
As they lift their heads and chests, they can hiss like a snake, which makes the pose entertaining and engaging.

4. Cobra Tunnel

Have the children partner up in pairs.
One child gets into the Cobra Pose, lifting their chest and head.
The other child crawls under their Cobra partner, pretending to enter a snake tunnel.
They can switch roles afterward.

5. Snake Storytelling

Engage the children's imagination by telling a story involving snakes while they perform the Cobra Pose.
For example, they can be exploring the jungle as snakes, and every time they lift into the Cobra Pose, it's like they're peeking out from their snake hideout.

6. Snake Charmer Music

Play some snake charmer music in the background while the children practice their Cobra Poses. Encourage them to move rhythmically with the music, as if they're dancing like cobras.

keep the sessions short and fun, and let the children take breaks when needed. Cobra Pose and other yoga poses for children should be introduced in a playful and non-competitive manner to make it an enjoyable experience. Always prioritize their safety and comfort during the practice.

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