Let’s ACE It with Yoga! Fundamentally, learning requires acquisition of new information. Our brains, the most complex part of the human body, are prepared to learn from the moment we were born. The brain requires numerous stimulations for effective learning which leads to the strengthening of long term learning abilities. Our natural inquisition that derives from our curiosity of the unusual in our surroundings is one of the driving forces of our passion for learning. And the integration of our senses reinforces these learning processes. Let’s see how the brain develops and what happens when the brain ‘learns’ All parts of our body consist of cells, including brain. Brain cells are called neurons. The brain starts forming about three weeks after conception and by the time of birth it would have developed at least 100 billion neurons. During the first years of life, the brains of infants and toddlers undergo a magnitude of changes that can affect their learning capacity in the future. How? When we perform activities such as talking, listening, and other practices, dendrites grow out of the neurons. Like braches of a tree that grow from the trunk, dendrites can continue to grow only from a dendrite that is already there (this means that it is from something that we know prior – no branches without the tree trunk!). New dendrites take time to grow – more accurately, it takes a lot of practice for them to grow. A contact point is formed when two dendrites grow close together and messages can be effectively transmitted across the small gaps (at the contact point) of two dendrites called the synapse. As we continue to learn, a more complex network is created. It is noted that synapses can change in number by the minute and there are strong and weak synapses. Through learning, the weak synapses will become stronger. When we practise something the dendrites grow thicker with a fatty coating. Like a well-paved highway, thicker dendrites result in faster signals connections. The coating also helps to reduce interference. With enough practice the dendrites build a double connection resulting in faster, stronger and long lasting connections. Certainly, before the practise even begins, the new skill has to be first taught in order to build the foundation dendrites for a new topic or skill. Without these, they do not have the basis from which to grow, where they later connect and construct the dendrites for extended levels of skill and knowledge. Practise and repetition is essential. If we learn something new and do it only once or twice, the dendrite connection is very fragile and can ‘disappear’ within hours. Now, about learning…. Often, the meaning of learning is misunderstood. Learning does not mean cramping facts and formulas and to extract them during examinations as proof of comprehension. Certainly, examinations are good methods of evaluating our understanding on the subject matter but the foundation to learning is most important. Our brains are programmed to focus on new and unusual inputs – we, especially children, learn best when we are presented with ‘challenges’. A healthy brain yearns to learn and children learn best when they are exposed to diversified ideas, experiences and materials, and the learning process is heightened when several senses are engaged. In short, the whole learning process will be greatly enhanced when the whole body is integrated and engaged in the process – the limbs, the brains, the senses, the emotion, etc. …And ACE-ing it! In the Super Yoga Kids’ ACE programme, we strive to Ace it. Not acing the grades, but acing the learning process, making it enjoyable and long lasting. ACE stands to Accelerate learning abilities, Cultivate brain powers, and Enhance memory and concentration capacity. The ACE programme prepares the whole body, mind and emotion for a wholesome and long lasting learning experience by utilising and incorporating the various functions of the body to enhance learning. It’s a fusion of the ancient techniques of Yoga with modern additions. Primarily, the programme features: Natural movements and postures to strengthen and prepare a balanced body for effective learning Breathing exercises that help to oxygenate the body and brain for optimum physical, mental and emotional performance Relaxation techniques to calm the senses and mental system, creating pleasant inner joy and peace to delight in the learning process Concentration techniques to stimulate various brain functions in aid of enhancing memory and concentration capacities; and Variety of fun activities to engage and sharpen the senses The ACE programme is a specialised extension programme born of the seven-year running Super Yoga Kids classes and is scheduled to commence in January 2015. Classes will be available for children aged 4 – 12 and are scheduled at Brickfields, Bangsar, Damansara Utama and Selayang Utama. This article was featured in YogaMail Oct-Dec 2014 issue.

In the Menu of a Growing Child…

The recipe to a child’s healthy development and successful learning lies in the health and integration of the child’s mental and physical development.  This overall fitness plays a prime role in the child’s building blocks, influencing their behaviour, social and cognitive developments. Children naturally and instinctively learn from experiences. Among many valuable life lessons, these experiences teach them to care for themselves and communicate with others.

Early lessons begin in learning about the essentials, such as the daily routine of washing, dressing, and feeding themselves, and proceed to complex activities such as communicating and caring for others. The simple practice of caring for their own body builds their respect, understanding and awareness of how all parts of their body work together intrinsically for daily performances. The realisation of the different functions of the body and how they brilliantly interweave to build a full functioning system is perhaps the most cherished lesson a person can ever have.

As the developing body and mind is integrated and is fit to function, this complete unit never ceases learning. Every movement of the physical body sends a signal to the brain and every experience, big or small, is accounted for. All the experiences are stored in the ‘memory bank’ and are summoned when necessary. In order to support the body system to learn and function effectively, a strong and healthy foundation is important. Let’s look at some of the essentials that support healthy development.

Eating Right

The food that we prepare for our children plays a vital role for the development of their physical and mental health, helping to promote the growth of the brain and the body. Our children will follow healthy eating habits right up to adulthood if developed from young. Apart from building their health, good eating habits and the understanding of proper nutrition will help them to learn, be more aware and feel better about themselves. Some of the food that help improve the health of the body and brain:

• Omega-3 Fatty Acids – Crucial for brain and eye development, and improves cognitive functions. Can be found in flaxseed, walnuts, avocado, almond, and more.
• Choline – A nutrient that is essential for brain development and memory function, and helps the brain communicate with the rest of the body. Can be found in spinach, broccoli, cauliflower, wheat germ, and more.
• Antioxidant – Healthy chemicals that can clean the brain from free radicals that cause cell deterioration. It protects children’s brain from wear and tear. It is also known to enhance memory, restore motor coordination and balance. Can be found in prunes, raisins, blueberries, cranberries, and more.
• Complex  carbohydrates – These fibre-rich whole grains are important for the brain’s functions because they fuel the brain and the body. The fibre ensures that the brain gets a steady stream of energy. Can be found in potatoes, lentils, barley, oats, and more.

Other than food, our bodies and brain needs to be properly hydrated to function optimally. Water helps to keep the brain signals going and promotes mental alertness. Dehydration is a factor of mental fatigue and it can impair the recollection of short-term and long-term memory, and decrease other cognitive functions. Water is also important to eliminate toxins from the brain and body.

Moving right

The body is designed to support autonomy. The skeletal frame holds up the body, the muscles provide mass and support movement, and the joints provide autonomy. Physical movement is an important ingredient for a child’s healthy development. It not only builds motor skills, but also offers opportunities for social and emotional growths, and builds agility, confidence, and brain power! With each movements of the body, signals are being sent to the brain seamlessly, assuring learning. An active body sends messages to the brain that stimulates synaptic growth, further strengthening brain power.

Yoga is a good avenue to support this growth. Children are constantly being exposed to Yoga poses which they playfully see as ‘challenges’ for their bodies to overcome. As the body learns and attempts these poses – be it twisting, balancing, strengthening or lengthening, or inverted, the integration of the body system is activated.

One example is the practice of the Surya Namaskar. The performance of this sequence requires the child to co-ordinate his physical movement with his breath all the while engaging the muscles, joints, and subtly massaging the major internal organs. Bear in mind that inactivity in children may lead to sedentary habits as adults. So, if your child has limited time to practice, it is recommended to at least practice the Surya Namaskar.

Resting Right

Just as food is important to fuel the body, a child’s need for rest is also important.  A child’s ability to learn is increased when he has sufficient rest. A proper rest provides opportunities for the body and brain to rejuvenate and process the day’s activities, further re-energising and fuelling the system for the day ahead.  We can witness an increase of creativity and learning capacity when the child is most relaxed. Exhausted children tend to have trouble concentrating in class.

Yoga Nidra takes centre stage when it comes to relaxation. When guided by a trained teacher, Yoga Nidra not only provide sufficient rest to children by releasing muscular, emotional and mental tensions, but can also provide subconscious learning, and instil good habits. The Yoga Nidra practice can also restore health and increase memory functions while integrating both hemispheres of the brain.

Breathing Right

Deep and proper breathing is closely linked with the performance of the brain. Shallow breathing deprives the body and brain of oxygen. Apart from improving circulation, deep breathing helps relieve stress and regulate moods, giving children an opportunity to calm down. Although our brain only makes up roughly 3% of our total body mass, it consumes more than 20% of the total oxygen used by our body. And during mental activities, it consumes even more! In other words, oxygen is like food for the brain! Children whose brain are not getting enough oxygen display signs such as poor memory, lack of concentration, and impaired sense of balance.

Interacting Right

Parents, educators and caregivers are prime contributors to children’s overall healthy development. Engaging children with various activities are valuable especially if they are appropriate and are in line with the child’s interest. Parents who engage children in their decision making and daily activities often see a display of their children’s positive social development. It strengthens the family as a unit by establishing trust, and it builds the child’s confidence. These healthy and homely experiences encourage children to transfer these pleasant experiences to their friends and social circles.

Through our efforts to focus on well-being of the child and the family, children will love the endless experience of learning about being healthy. These pleasant early childhood experiences they have in keeping their body healthy, fit and harmonious will be their building blocks of positive and healthy attitudes that will last a lifetime.

This article was featured in YogaMail July-Sept 2014 issue.

Uniting Kids: Within and Beyond

Learning to share is an important stepping stone towards unity. Sharing, one of the most important life skills, is something that children need to learn in order to experience a harmonious existence with other children. A child who loves to share, in turn, loves and understands the dynamics of working as a team. This amazing quality will then echo through the teenage and adult years.

Children are first exposed to the concept of sharing and teamwork through play with their siblings or playgroup members. They may have conflicting thoughts in the beginning, to decide whether to keep their precious toys to themselves even though it means to have to play alone, or to share the toys in order to have a playmate (at this stage, sharing would seem as though they are actually parting with their toys/belongings). As a solution, they (mostly toddlers) will opt to play with their own toys while sitting beside each other. This comfort zone is put to test when one child decides to ‘explore’ the neighbour’s toys. The reaction to this scenario varies – some may holler at the dismay of his toy/s being taken, some may calmly observe and carry on unperturbed, and some may even decide to take the other child’s toys as a trade-off. Whatever the initial results may be, children will eventually learn many concepts from the experiences of this recurring scenario – attachment, detachment, sense of ownership, sharing, empathy, teamwork and many more. The learning experience can be put into a positive light when adults are present to provide guidance and help toddlers make sense of the situation.

Promoting and creating opportunities for children to experience teamwork is important. Teamwork requires children to work harmoniously towards a shared vision. For teamwork to be effective, all members of the group must form mutual respect, understanding and appreciation towards each other’s roles. Viewed as the most important social activity, teamwork and unity requires each individual’s ability to go beyond personal gains and move towards a collective goal. As working as a team demands interpersonal interaction, it builds a child’s social and communication skills as well.

The concept of unity is not man-made. It is within us and it surrounds us.

Looking Within…

Everyone has an innate sense of unity. When observed closely, we would find that our whole body system is a testament of perfect unity. Children can be introduced to the concept of unity with the body system as an analogy. Great examples are often found in the Yoga class. When attempting a balancing pose, for example, the position of the limbs and trunk of the body, the breath and the state of mind (calm and focused) are all important points leading to the ‘success’ of the pose. Although externally it may not seem like much when the Yoga poses were performed, it actually requires mass inner coordination and bodyworks.  The same effort applies to other seemingly routine activities which may have been taken for granted all these while, such as walking, skipping and etc. In other words, the unity of the body, mind and breath is inevitable in our everyday activities.

Looking Around…

Another great analogy is the environment – flora and fauna. Take a tree for example – the roots, the trunk, the branches and the leaves all have a vital role to play. The roots draw water from the soil, the trunk provides strength to promote upward growth, the branches help to make sure the leaves are not cluttered together (so every piece of leaf has the opportunity to carry out its function), and the leaves draw sunlight and produce ‘food’. Trees provide shade and food for animals and insects, which in turn may carry the seeds and drop them elsewhere for growth.

The Stepping Stone towards Unity

As much as we (adults) would like to instil the sense of Unity in our children, it would be futile by just yelling, ‘You MUST share with your brother/sister!’ Doing so, might only give you a headache and possibly a sore throat! It could also lead to possible sibling jealousy or rivalry if one child is often asked to share just because he/she is elder. Having said that, it would be easier for us to note some of the important attributes that build unity and instil it in our children from young.

For example:

• Introducing different playing materials to children can help to build the sense of appreciation. While doing so, explain to them what each material has helped them learn while not being judgemental of their superiority or inferiority in appearance. The appreciation of differences will then be carried into interpersonal communications – seeing each member in the society as an important person. Here, ‘timid’ children will also establish self-worth and self-appreciation.
• The practice of turn taking is another important activity. While children wait for their turn, they learn about patience and respect. When respect is built, children are more likely to maintain harmony in a social group. Harmony is the basis in building trust. And trust is an important element in building unity.
• Sitting in a circle for some group activities enable each member to have a clear view of each other. It allows children the companionship of others and it makes everyone in the group feel that they belong. The view of physical presence enables children to establish verbal and non-verbal communications among themselves – an important social skill.

When children learn about appreciation, trust and respect, introducing team or group work will be easier. As we all know, group activities create a huge avenue for children to learn about unity. Everyone in the group will learn to communicate and cooperate to solve problems. Above all, they will learn to share ideas and celebrate each other’s individuality.

This article was featured in YogaMail April-June 2014 issue.

Roaring with Resilience

Kids are inquisitive and are always pondering about how things worked. Parents and teachers sometimes shy away from these kids because they can no longer provide satisfying answers after their umpteenth whys. Looking for answers from their trusted parents and teachers are children’s mechanism to find out how things work, and their endless strings of whys shows the sure sign that they are not giving up just yet (and isn’t this trait commendable?). Providing answers or assistance to their questions and quests are important for the child to learn about problem solving, about trust and team work, and mostly about striving to accomplish their goals.

Everyone (and every child) has the capacity to become resilient. Parents sometimes rush to pick up their children when they stumble and fall. As an alternative, wouldn’t it be better is we could allow an opportunity for them to pick themselves up, dust themselves off and move on? (Of course, it depends on the intensity of the situation). At times, we notice that some children are particularly ‘fragile’ when their parents are around and watching. Ironically, the same group of children can be strong and independent when they are left to work things out by themselves.

Building resilience in children is important. Resilience helps children to learn to be accountable to achieve their goals and not to give up easily. Had all great inventors given up the first time they failed, we would not have been able to benefit from their many magnificent inventions. As Thomas Edison puts it, ‘I haven’t failed. I’ve identified 10,000 ways this doesn’t work’. Resilience is essential because it demonstrates our capacity to face and overcome adversities, and with that, we are rewarded with the revelation of our innate potentials and inner strength. Providing guidance to children to cope with changes and adversities helps in setting a positive perspective for them to understand that change is constant and that with a positive outlook and practical adaptation, everyone can move forward in a positive way.

Establishing resiliency is a continuous process. Many learning opportunities were dressed up as hard work and often mislabelled as nuisances or road blocks of life. For most children, the practice of resiliency has much to do with coping with change. Change can appear to be a challenge to some kids – the change to a new school or a move to a new residential area entails them to learn to cope with new surroundings where they are deprived of the support of their close friends. Other instances may be something as regular as building a science project or overcoming social issues. Adults can use these opportunities to demonstrate resilience, not providing instant solutions to them, but allowing them the space and nurturing their creativity in finding solutions. Adults’ encouragement fuels their motivation to strive. Remember, resilience applies not only to people as individuals but also as a unit, particularly a family unit!

Unscramble the letters to discover the qualities of a resilient child that you are! (Parents, discuss with your children why these qualities are important!)

1.	T U N R T I G S	: ___________________________
2.	O R O G U A C U E S	: ___________________________
3.	S I P V O T I E	: ___________________________
4.	C E F H L U R E	: ___________________________
5.	C R A G N I	: ___________________________
6.	R O S T G N	: ___________________________
7.	A C E V I R T E	: ___________________________
8.	E N S P R I L O S B E	: ___________________________
9.	T I S M O P I C I T	: ___________________________
10.	L E N I G D I T	: ___________________________

When in need of an extra boost, perform the Roaring Lion Pose – open your mouth, stick out your tongue and roar like a ferocious lion!

This article was featured in YogaMail Jan-March 2014 issue.

Answers:

1. Trusting

2. Courageous

3. Positive

4. Cheerful

5. Caring

6. Strong

7. Creative

8. Responsible

9. Optimistic

10. Diligent

 

This article was featured in YogaMail Jan-Mac 2014 issue.

Children are natural at showing empathy and compassion. If we observe closely, we can easily spot a little toddler comforting his crying friend, or a pre-schooler consoling her friend who fell down in the playground. Just as we take care to nurture their physical development, their innate sense of charity and compassion need to be nurtured as well. This is important as the ability to read social cues and to respond appropriately to them is important for children’s social development.

It’s a good idea to open the children’s minds and let them know that there are people who are less fortunate compared to them. And at the same time, on the other end, there are also a huge charitable community who are always performing good deeds even to the people they do not know, and that they can be a part of this charitable community. Through these practices, they will learn to grow out of the ‘Give me’ and ‘I want’ mentality, and start to see themselves as a person who can help to make a difference in other people’s lives. Naturally, this will further nurture the love and compassion from within.

Although the most common form of charity comes in the form of monetary and material gifts, it’s vital for us to teach children that the most important part of charity is the genuine thoughts and intent, and the deeds that follow suit. Real charity is where one acts without being attached to the fruits of one’s deeds. Teaching children about charity serves as a good way to impart treasured lessons such as gratitude, empathy, and citizenship. They learn to contribute and to give without expecting rewards, and to adopt a role in the society.

While we are encouraging children to do charity, remember to honour their opinions too. Charity has to come from the heart and never forced. If the child finds it hard to part with his toys or clothes, get creative and find other ways to contribute. Always involve children in the process and value their opinions. They will learn to be responsible and charitable at the same time!

Donate items

Set aside time to go through your closets for clothes you have not worn for some time, stationeries which are piling up, and toys which are stacking up which can be given to the Salvation Army, or dropped into the recycling box. When selecting clothes or toys to be donated, explain to them that the items that they choose are not confined to old clothing or toys that they no longer want or need. Picking up something which is dear to them but understanding that others may need it more than they do strengthen the true meaning of charity.

Neighbourly Help

Be pro-active in service-oriented community projects. Organise clean-up projects at the neighbourhood playground or park.  Involve them in baking cakes and cookies to be brought to the event and show them how to bake something delicious yet nutritious.

Save and Donate

Encourage children to save some of their pocket money to be donated to the organisation of their choice. They can also choose to buy something meaningful for the children in need.  Involve them in delivering the items.

Health Share

In a group get-together or during visit to orphanages, allow your child to ‘teach’ other children Yoga and watch your child beam as he shares the wonderful health benefits! You’ll be amaze that the little ones are great teachers too! Have them start the yoga session with a simple gesture of gratitude – create an energy ball from the great energy of the universe and dedicate it to everyone!

Lovely Words

Make cards/notes with motivational quotes or praises and dedicate it to others. It can be dedicated to neighbours, or during a visit to the homes, orphanages or shelters for victims of natural disaster. This is also a great way for children to learn about being positive and supportive of others.

Greening It

Start planting more trees or plants around the house and the neighbourhood. Apart from beautifying the surrounding, the trees and plants are great assets for the environment too – we can help to freshen up the air!

This article was featured in YogaMail Oct-Dec 2013 issue.

Full of Thanks

Gratitude, however tricky a subject to teach children, is no doubt one of the most rewarding attributes to have when the lesson is learned. Most children start off with the ‘me-world’, where everything that they experience (and own) belongs to them and them alone. As a result, they gradually get habituated in their sense of self-centredness and would sometimes find it difficult to share their toys with others or would become jealous when their parents display attention to other children. Hence, parents, caretakers and educators are constantly on the look-out for children who are overly possessive or demanding.

Gratitude, when instilled at an early age, benefits the children later in life. The correlation between happiness and gratitude is commendably a strong one. It has been widely noted that grateful people display higher levels of happiness and optimism, and as such are less stressed or depressed. Additionally, those who spend more time expressing their gratitude whether through acts or words, tend to be substantially happier than people who don’t. By learning gratitude, they naturally develop empathy, become more aware of the feelings of others, and most of all, discover the joy of sharing.

Granted that it may not be easy to instil gratitude to children in this world of material temptation – the latest action hero toys, the fast paced electronic gadget, the latest fashion, etc. are tantalising the young minds at all times, suggesting that they’ll be left behind if they do not own any of these. Yet, with proper guidance towards the awareness and expression of gratitude, everyone can feel the love and gratitude ingrained in them!

Take time to try out these gratifying practices…

Write Thank You notes

We can easily utter a quick ‘Thank You’ when we receive a favour. In time, the utterance becomes an automatic process as a form of social response with little awareness. Wouldn’t it be more meaningful if we can take a little time off to compose a Thank You note for the people whom we are grateful for? Surely, there are many people whom we are thankful for – parents, family members, friends, teachers, team mates, etc. We don’t need to wait for Mother’s Day or Father’s Day to express our gratitude to our parents. Slip a surprise Thank You card under their pillow for them to find. It will surely leave them grinning from ear to ear!

List at least 3 good things that we are grateful about for the day

This is a simple practice for all of us to draw ourselves out of self-centeredness. At the end of each day, before going to bed, list at least 3 things that we are grateful for, whether it’s a person, an event, or a deed bestowed upon us. This practice keeps us happy and joyful and good sleep is assured!

Sending our love and appreciation to the big things AND the little things

Be sincerely thankful for everything that we have. Spend some quiet time to do this visualisation – sit in a comfortable position and visualise yourself sitting among the things that you are grateful for and send your love to them one by one (remember to include even the finer and smaller things, say, a packet of tissue or a piece of stationery!) Visualise that all these things are enveloped with joy and love, including yourself!

Pose it!

Mentally expressed our gratitude when we attempt Yoga poses – thank the trees when we are in the Palm Tree Pose, thank nature when we are in the Mountain Pose, thank the inventor and manufacturers of wheels when we are in the Wheel Pose, thank the architects and builders who constructed the bridges when we are in the Bridge Pose, and etc. You will find that your yoga practices will be much more joyful and meaningful!

This article was featured in YogaMail Jul-Sept 2013 issue.

When Left and Right Unite!

We know that the brain is divided into two hemispheres connected by a bundle of fibres (the corpus callosum) which sends messages back and forth between the hemispheres – otherwise dubbed as the super highway of the brain. Each side of the brain controls different types of thinking, and people are said to prefer one type of thinking over the other. For example, a person who is ‘left brain dominant’ is often said to be more logical, analytical and objective, while a person who is ‘right brain dominant’ is said to be more intuitive, thoughtful and subjective.

In a nutshell, the left and right hemispheres of our brain process information in different ways, and we tend to process information using our dominant side. Yet, a dominant side simply points to a preferred side. It is not the absolute. It has been shown that when we experience a stressful situation, our brain goes on an ‘auto pilot’ mode which gears towards the dominant side. However, learning process is enhanced when all of our senses are used. This includes using our less dominant side of the brain.

The development and usage of both hemispheres of the brain are essential to almost anything and everything we do. We can and must use and develop both sides of the brain. We draw upon specific sides of our brain for a variety of daily functions, depending on things such as our age, education and experiences.

Left Brain Functions	Right Brain Functions
Uses logic	Uses feeling
Detail oriented	‘Big picture’ oriented
Facts rule	Imagination rules
Words and language	Symbols and images
Math and science	Philosophy & religion
Can comprehend	Can ‘get it’ (i.e. meaning)
Knowing	Believes
Acknowledges	Appreciates
Order/pattern perception	Spatial perception
Reality based	Fantasy based
Forms strategies	Presents possibilities
Analytic	Intuitive

In general, schools tend to lean towards left-brain modes of thinking and learning, while little attention is given to the right-brain activities. Left-brain subjects favour logical thinking, analysis, and precision. Right-brained subjects, on the other hand are more artistry, feeling and creativity inclined. Yet of late, educational researchers have shown that lessons that encompass a balanced involvement of both sides of the brain can produce surprising learning expansions in the students and concluded that learning can advance remarkably when teachers advocate integration of both sides of the students’ brains in a lesson.

Let’s face it. The brain, often related to as a muscle, works on the ‘use it or lose it principle’— the more you use it, the better it gets.

Some fun activities to delight both the left and right brain:

Picture This, Picture That

Look at a picture and alternate between zooming into the details of every inch of the picture and shifting your vision to view the picture as a whole. Tips: you can also look at scenery, your desk, your pet, etc.

Being Handy

Simultaneously draw a picture with both hands. With ample of practice, you can even draw with one hand and write with the other at the same time!

Strategize and Create

Think of something that you would like to create (eg: a pair of bouncing shoes?!) Plan and prepare the materials needed and let your intuition (and hands) do the rest. Beautify your project and think of at least 10 other ways that you can make use of it!

Move Your Body

Touch the right hand to the left toes, release and touch the left hand to the right toes. This can also be done while walking where one will resemble an exaggerated marching movement. Then, try doing it while going backwards!

Nosing In and Out

Cover the right nostril and breathe in through the left nostril, then release the right nostril and cover the left nostril to breathe out through the right nostril. Then reverse it by breathing in through the right nostril (while still maintaining the covered left nostril), and release the left nostril and cover the right nostril to breathe out through the left nostril. Repeat a few rounds.

This article was featured in YogaMail Apr-Jun 2013 issue.

Goal!

The New Year is here! To many this is the time to reboot the system, recharge the battery and strive ahead into another brand new year. A brand new year means brand new resolutions and goals. People who succeed are the people with goals. And this applies to kids as well regardless of their age. Kids and teens who have goals will always do better than those with no plans at all. Teaching kids and teens goal setting is important.  It gives them the sense of direction and serves as a validation of their abilities.

Kid’s goals are obviously different from an adult’s. Their goals may change as they are exposed to more enriching experiences and as they discover more of their innate abilities.

For younger children, setting short term goals where immediate results can be seen are more important than setting long term goals that take years to achieve. Positive reinforcements from those guiding them play a huge role in motivating young children to strive ahead and to set more goals for themselves.

Goal setting can help kids in skills development. As they plan and execute their plans, it gives them opportunities to use their pre-acquired skills to support their plans. The processes of goal setting also serve as a tool for them to match their ‘dreams’ with reality.

We can encourage goal setting for kids by:

Taking interest in their daily activities

Take interest in their school assignments, activities, and have discussions with them about what they did and learned in school. Kids feel happy when we show genuine interest in their work without being judgemental.

 

Communicate and help them set a goal

A child’s goal, however small it may sound to us, is never too small for the child. Lending an ear is always appreciated when a child has a plan to share. Take time to find out what they would like to achieve and understand why the goal is important to them. Praise them for taking initiatives in setting a goal!

 

Brainstorm about the activities

The brainstorming session is essential as it acts as a way for us to ensure that the child is on the right path. Additionally it also serves as a bonding session between parents and their children. Take caution not to impose or force your ideas on your child as this may create an adverse effect!  The child may end up feeling that they are being controlled.

 

Follow up

Monitor your child’s action and progress from time to time. Your child may forget about the goal setting activities. Follow up regularly to instil an understanding in them that they need to take action in order to achieve their goals (yet being careful not to be a nag!). If the child encounters obstacles, brainstorm for ways to overcome these obstacles.

Praise

Praise your child for all effort and initiatives. Give your child positive feedback as an encouragement to continue working on goal setting.

Virabhadrasana (Warrior Pose):

1. Stand with feet about 3 feet apart. Raise your arms to shoulder level, and stretch them out parallel to the floor.  Palms facing down.
2. With your head facing towards the right, rotate the right foot so its toes are pointed to the right.
3. Exhale and bend the right knee so that it is aligned over the right ankle. Keep the left leg straight with the left heel pressing firmly into the floor. Keep the body upright. Breathe regularly while holding this position for 5 counts
4. Inhale to come up and repeat on the other side.

Benefits:

• Increases stamina
• Strengthens and stretches the legs and ankles
• Builds concentration

Akarna Dhanurasana (Bow and Arrow Pose)

Method:

1. Stand with feet about 3 feet apart.
2. With face turned to the right side, rotate the right foot out so its toes are pointed to the right.
3. Clench the right fist and raise the arm in front of the body so that it is over the right foot. Clench the left fist and bring it slightly behind the right fist.
4. Inhale and slowly pull the left fist back to the left ear, tensing both arms as if drawing the bow. Feel a stretch across your chest and in your armpit.
5. Gaze at the tip of the right thumb (or beyond at an imaginary target).
6. Exhale and release the imaginary arrow and bring the left fist forward to the right fist.
7. Repeat on the other side.

Optional: Create a target board with your child’s goal written on it. Aim and ‘release’ the arrow at the goal target.

Benefits:

• Develops the quality of courage in the face of challenge
• Strengthens and balances the nervous system
• Builds steadiness and improves concentration and mental focus
• Good for toning leg muscles and strengthening the shoulders

Helpful for people with bad posture, cervical spondylitis, writer’s cramp and shoulder or arm stiffness

This article was featured in YogaMail Jan-Mar 2013 issue.

Good Posture – The Key to Looking Good and Feeling Good

Poor posture could damage kids. Yes, that’s right. This is very well be the statement that sends chills down a parent’s spine!

A horrifying US statistics found that most of teenage spines were deformed and the main culprit has been identified as none other than the unfortunate choice of a sedentary lifestyle dated back to the years during growth spurts. Most children are found to have bad sitting postures – head sinking heavily on the shoulders, and shoulders slumped forward causing the ribs to press into their lungs.

Our very own lifestyle contributes heavily to poor posture – the long hours spent in front of the computers, the marathon TV programmes that glued us to the couch, the comfort of the soft couch that sinks in with weight, etc. All these are partners in crime when it comes to poor posture. Good posture, primarily during growth and development stages, keeps our bones and joints in correct alignment and healthy formation. Thus prevents abnormal musculoskeletal wear and tear. It’s a great way of keeping our spine from becoming fixed with an abnormal bone growth which subsequently needs a lot of effort (not to mention, agony!) to reverse.

Collective and prolonged poor posturing puts a lot of strain in our bodies. The natural curves of the spine are compromised and in turn demand a lot of work by the muscles that surround it to ‘hold up’ the inefficient posture and to facilitate movements. Internal organs are compressed and not allowed the space they should have to function optimally. These strains are not normal for our bodies. The answer to putting the least amount of strain on our bodies is to adopt a good posture.

What do we need to do to give our children the gift of good posture? (By the way, nagging is NOT a gift!)

Babies:

Allow our babies time to develop the usage of their bodies naturally. Babies develop neck control and lower back strength progressively – they turn and lift their head, roll over, sit up, get on all fours, crawl, and subsequently walk. Each stage is important for muscle coordination and development. If we pamper our babies with the constant use of bouncers or walkers which could unknowingly inhibit the use of muscles, some muscle groups may not develop as strongly as they should.

Children:

This is the red-alert stage as poor posture usually begins here and later turns into an irreversible pattern. At this stage, poor postures are evident but being young, their posture hasn’t yet caused them any damaging problems. Let’s look at one of the major contributor to poor posture – children’s school bags. Let’s face it. Heavy school bags have always been an issue so let’s make the best out of it! Be sure to check that the bag is not too heavy. Ideally, it should not weigh more than 10% of your child’s body weight. Be sure to have your child using both straps (padded straps preferred) with each strap distributing the school bag’s weight equally on both shoulders, and the bag should not hang below your child’s waist.

Tips on packing their bags:

Heavy objects should be packed first and placed on the inside (closer to the spine and pelvis) in order to take the weight off their shoulder region and to prevent the back from arching.

Teens:

Teens slouch for various reasons, whether it’s laziness or because of embarrassment as their bodies change. It’s also undeniable that teens may spent long hours in front of computers and as a result, their posture may tend to be more hunched over. A hunched posture inhibits proper breathing which in turn reduces vitality, and puts strain on internal organs. If an extended sitting posture is necessary, then do so with a new awareness – stop every 45 minutes for a quick stretch (set a timer if you have to!)

Simple asanas for good postures:

Bhujangasana (Cobra Pose)

Method:

1. Lie down on your stomach and rest your forehead on the floor.
2. Place your palms by the sides of your shoulders and your legs are together with ankles stretched.
3. Breathe in and slowly lift your chest and head up.
4. Press your hands down evenly with elbows slightly bended and placed close to the sides of your body.
5. Relax your facial muscles and do natural breathing, up to the count of 3 while holding this position.
6. Breath out while your lower your chest and head down to the floor again.

Repeat 3 times.

Option: The child can pretend to be a cobra by making a ‘hissing’ sound while he/she lifts his/her chest and head up.

Marjari Asana (Cat Pose)

Method:

1. Come onto your fours. Line up your wrists under shoulders and knees under your hips.
2. Assume natural breathing up to the count of 3 while holding this position.
3. Breathe in while you arch your back down by dropping your stomach down toward the floor as you lift your chest and head up.
4. Breathe out while you do the reverse – arch your back up so that it forms a hump as you lower your head down.
5. Assume natural breathing up to the count of 3 while holding this position.

Repeat 3 times and relax with Shashankasana (Moon Pose)

This article was featured in YogaMail Oct-Dec 2012 issue.

Teens Yoga

Life for teenagers is very exciting and busy, and often filled with activities that leave little or no time to relax and connect with their inner self. Immense changes are taking place in the teenage body and  mind, and staying fit and healthy means a lot more to teenagers today (than merely avoiding a cold or a cough). They are becoming more concerned about looking and feeling good, eating well, getting more exercise and managing stress.

This realisation has sent teens looking for something to help them make sense of a chaotic world. As they are more likely to become more self-conscious than other age groups, Super Yoga Kids’ Teenage Yoga Class provides positive support and encouragement throughout the lesson time by guiding teenage students into becoming more focused and more aware of their potentials, in a safe and respectful way.

Teens are not judged by the perfection of postural performance or what others look like. They are simply encouraged for self-expression, creativity and freedom. Thus allowing teenagers to be individuals of their own right and helping to connect them to their own inner knowing.

Try this out before starting your revision or assignments and see how it changes the clarity of your mind!

Nadi Shodhana (Alternate Nostril Breathing)

1. Siting a comfortable position (keep the spine straight while remaining comfortable).
2. Close your eyes and breathe in and out naturally.
3. Gently place the right middle and index fingers at the centre of the eyebrow.
4. Keep the right thumb beside the right nostril and the ring finger beside the left nostril.
5. Softly press the right nostril using the right thumb and slowly inhale and exhale 5times through the left nostril.
6. Release the right nostril and press the left nostril with the ring finger.
7. Slowly inhale and exhale 5 times through the right nostril.
8. Remove your hand and keep your eyes closed for a while to enjoy the tranquilizing effect of Nadi Shodhana.

This article was featured in YogaMail Apr-Jun 2012 issue.

A Story for Relaxation

It’s always good to have some time to relax after a day in school. Parents, read the below passage to your children to guide them into a beautiful relaxation session…

Lie on your back with legs slightly away from each other and palms facing up. Close your eyes and relax your whole body. Feel the cool air entering your body energizing you and the warm air coming out of body bringing out all the negative energy from you. As you breathe in and out feel your body being energised. Now you are totally relaxed.

As you are feeling relaxed visualise a beautiful butterfly flying around your body. Look at the colourful wings of the butterfly. How many colours does it have? As it is flying around your body, your body feels relaxed. The butterfly flies higher to the sky. You too are following it. Your body is feeling so light that you can float up to the sky. As you reach the clouds, you choose a cloud and sit on it. Feel the softness of the cloud. The cloud is moving around taking you with it. From the top you can see the wonderful and colourful nature – mountains, trees, rivers and so much more! You can see you own house too.

As you follow the butterfly into your house, you can see (name all the people in the house) happily talking to each other. You can see that everyone has a big smile on their faces and everyone has enjoyed spending time with each other. All this is making you happy. With this happy feeling, you come back to your own mat (or bed). Recall back all the wonderful feelings you felt today.

As you are softly breathing in and out repeat this mentally for 3 times.

“I am a successful and a happy child, and I love my family.”

Now gently rub your palms together, place your hot palm on your closed eyes until palm gets cool.

Gently move your body and when you are ready come to sitting position.

Try this out!

Humming Bee Breath

Sitting in a comfortable position, close the eyes and relax the body taking in a few breaths. Plug the ears with the index fingers and as you breathe out, make a humming sound (or simply make the ‘mmmmm…’ sound) like that of a bee. Repeat this 5 times. After the 5^th time, keep the eyes closed and enjoy the sense of relaxation.

This article was featured in YogaMail Jan-Mar 2012 issue.

Yoga in Schools

How does Yoga work for Children?

To many parents and the layperson, yoga lessons for children seem unnecessary or may even be mistakenly compared on par to activities such as gymnastics or ballet or just for the kids to have fun while stretching. More often than not parents will place priority on an educational based tuition programme for their children focusing only on one aspect of learning (eg. math, science, language, art).

Perhaps this oversight is due to the general lack of understanding what yoga is in its completeness, further obscured by the way it has been delivered over the past decade with over emphasis on its physical appearance, which is only one narrow aspect of yoga.

Completing a Child’s Education with Yoga

When yoga is brought to children within an educational context the poses can act as “pathways” to enhance learning in the areas of math concepts, linguistics, ecology, science, nature, reading and more. Approach to teaching is playful and creative, not to criticize the child, but rather encourage a more team based group approach. For example, instead of getting it 100 percent correct, the process of following, assuming and maintaining a yoga pose is emphasised.

In a yoga class with active participation, improvements in body and spatial awareness takes place, and the children become more confident. They will then naturally be motivated to experiment and challenge themselves to go beyond their conditioned boundaries.

Another aspect of the benefits of yoga is sensory based. The poses, breathing exercises and mind training provide feedback to improving children’s integration of sensory input. The child can be encouraged to simply verbalize positive statements which can help the child feel powerful, confident and capable to deal with whatever challenges them. Imagine a six year old in a “Brave Warrior” pose stating, “I am strong, I can do my work.” or a group of children supporting each other in a balancing “Tree” pose stating “Together we focus and help each other be strong.”

Many of today’s children are overbooked with organized activities, experience high academic demands and other social / family anxiety issues. Yoga techniques incorporating relaxation, visualization, stress relief and breathing give children a chance to let go of the stress they feel in their lives. The ability to calm one’s self is a skill that will benefit a person from childhood to old age.

Here are 5 examples from numerous research studies to prove that yoga does work for children in more ways than one…

1. In a research in Bangalore a group of children demonstrated a 43% rate of improvement in the spatial memory suggesting that yoga practice (including physical postures, yoga breathing, meditation, and guided relaxation) improved the performance of children’s right-hemisphere brain activity. – Indian J Physiol Pharmacol 2004
2. Another study in Vivekenanda Kendra Yoga Research Foundation, Bangalore, showed a group of children from ages 9 to 13 who received yogic training (postures, breathing, maintenance of silence, visual focusing exercises, and games to improve attention span and memory) had a 17% increase in steadiness at the end of the period. It concludes that yogic instruction improves children’s ability to control their minds and bodies.
3. Studies in the US have evaluated the programs whereby teachers incorporate yoga techniques in the classroom in schools and students demonstrated improved self-esteem and academic performance as well as the ability to relax.
4. A yoga program was introduced yoga to boys with ADHD and was effective for stabilizing emotions and reducing children’s oppositional and disruptive behaviour. Most of the boys were under medication and research findings were that yoga was particularly beneficial when medications wore off. Parents also reported that children were able to hold their attention and were less restless after yoga. – Journal of Attention Disorders
5. A study in Germany showed that students who received regular 60 minutes yoga instruction had an increased emotional balance in the long term and showed reductions in fear, feelings of helplessness, and aggression. This study also observed that students who received yoga instruction transferred what they had learned to situations outside of school to improve their well-being and to control negative feelings. – Early Child Development and Care, Vol. 175

This article was featured in YogaMail Oct-Dec 2011 issue.

Yoga Movements for Your Child’s Development

Keep on Moving!

Every adult would agree that movements come easy for all children. Well, who wouldn’t? They are in fact like fully charged bunnies, ever bouncing around with seemingly endless energy. If we are to be so bold as to say that children actually need to move more, one could actually hear the parents and teachers gasping in disbelieve before you can even say, ‘run!’

So, why would we say so?

Ever thought of this? – The human body is an intelligently wired unit. Not like a puppet, mind you, but internally ‘wired’ in such a way that all parts are interconnected and interdependent. Externally, it may not seem so but with careful thought and awareness, we would be able to feel each and every part of our bodies functioning in perfect synchronization. ‘Perfect’ may be an overstatement here as many would testify that they experience flashes of ’un-coordinated’ moments. So now, we have two statements that contradict each other. Are we ‘intelligently wired’ or are we ‘un-coordinated’? The truth is we need to put in some effort to remain ‘intelligently wired’. A group of muscles will only turn limp if under utilised for a period of time and could easily lead to the latter state of being ‘un-coordinated’. So to put it in layman’s term, we have to keep moving and be aware of the movements.

Children are already moving about a lot so, why the need to move more?

Granted, children appear to be moving a lot. But when it comes to academics or time to study, the common sights that behold are those of them sitting at their desks buried heavily in their text books. Upon closer observation, we may find them fidgeting, drumming their fingers, scratching their heads, rubbing their ears, shaking their legs or the like, and unable to concentrate. We would be quick to say that these are signs of stress or more likely to assume that these children have a lack of interest in the topic matter or simply a lack of concentration and attention. But have you ever thought that the fidgeting is a way of the body yearning for the need to move? And these movements are needed in order to prepare the brain for learning?

With each movement, signals are being sent to the brain and the brain gets activated and stimulated with new learning. Simple movements like crossing the arms or legs require co-ordination and provide more stimulation to the brain than we think especially through cross section movements (such as touching the left foot with your right hand while standing with legs apart) where both the hemispheres of the brain receive equal amounts of stimulation. Note that in most of our daily activities, we tend to unconsciously use the more dominant parts of our limbs when moving. For example, right handed children would automatically use their right hand to write, pick up things, comb their hair, etc.

So, in order for the brain to maintain its balanced ‘fitness’, it needs to be complimented with balanced bodily movements. As when the brain is ‘balanced’ and ‘fit’ only then can it function to its optimum potential.

A whole body movement

A whole body movement utilises all parts of the body. Many a times we think that the exercises we have been doing is sufficient. Let’s have a closer look now – does  the type of exercises you have been doing utilises your toes, ankles, legs, fingers, wrists, arms, upper body, lower body, the sides of your waist, neck and eyes? Or do they involve the motion of lengthening of the spine, mid section crossing, and strengthening of the body? If any of your answer is no, then lets have a quick reflection here – would you still consider that a whole body exercise?

Here comes yoga…

In Super Yoga Kids (SYK) programme, we recognise the importance of building the foundation of learning and the foundation that we speak of does not refer to pre-school writing skills and the like. The foundation that we are so concern about is the preparation and the enhancement of the whole physical, mental and emotional bodies and their integration. This is what we hold true to when we design our programmes into a unique system that educates the whole child be it for toddlers, pre-schoolers, formal school children, teenagers or young adults. And needless to say, one of the main components in our programmes is balanced bodily movements. Research has shown that co-ordinated and balanced movements appears to stimulate natural substances in our bodies which in turn stimulates the growth of existing nerve cells and increase the number of new nerve cells and neural connections in the brain. Our brains require less energy and function more effectively as we learn and master movements and motor skills.

The wonders of yoga movements…

Physiological blockages can be deemed as a main contributor to learning blockages. In order to have optimum learning results, the whole body should be prepped up with some movements which can enhance learning. Such movements usually derived from movements that utilises the whole body namely the left and right side of the body, as well as the top and bottom part of the body. When we move, there is a direct link to the two hemispheres of the brain and to the specific parts of our brains which are dedicated to enhance specific learning. Movements of all sorts involve other parts of the body which at a glance may not seem to be directly involved or utilised but plays a crucial roles in our lives such as our eyes and ears. (A simple test for those who think that our eyes are not that important to facilitate movements; try tip-toeing with your eyes open and then try the same movement with your eyes closed and you will find a clear distinction with the sense of balance.) The integration and co-ordination of the eyes through movements is important to support reading readiness and the disability of the eyes to track while reading may affect a child’s ability to read. Hence constant practice of integration and strengthening on all these vital parts of our bodies should be in everyone’s list of priorities.

Yoga movements which are famously known for its utilisation and integration of all parts of the body have been deemed as an answer to enhance learning. This is something that SYK students will gladly testify to as all have found that the yoga movements that they have been so diligently doing have indirectly help them in many ways and especially in enhancing learning. Most children and teenagers whom have integrated yoga as part of their lifestyle have found vast improvements in their studies and ability to learn. Most importantly, learning becomes effortless and enjoyable for them.

The top 10 reasons SYK students (and their parents) love SYK classes so much (not in any particular order) is that, Yoga:

1. Enhances the gross and fine motor skills
2. Activates increased brain functions (memory, concentration, receptivity, listening skills, comprehension, etc.)
3. Improves physical, mental and emotional co-ordination
4. Adds to the results of academic performances
5. Enhances sports performances
6. Promotes self correction of postures and alignments
7. Induces relaxation
8. Cultivates bodily awareness and respect
9. Rejuvenates the physical, mental and emotional bodies
10. Promotes well being

So, now if you think that learning is all in the head or brain, let’s think again. Or better yet, visit our Super Yoga Kids classes to keep on moving. All are welcome!

This article was featured in YogaMail Oct-Dec 2011 issue.

Recharge Your Body & Mind

The new generation of school-going children are now noticeably busier than some working adults. School, tuitions, enrichment classes, extra co-curricular activities, homeworks and revisions — these are just among the endless list of a child’s typical weekly routine. Even though they are often referred to as little balls of energy, they do sometimes ‘burn out’ and as a result, their level of concentration and attention span decreases, and the focus on tasks at hand diminishes. And when this happens, no matter how long they sit in front of their books, nothing seems to register. Most children find this excruciating and parents find it a nightmare as they can only watch in vain when their children are in a state of lethargy.

Let’s face it. We all know that that the brain is not the only thing we need when we study. The physical and mental systems need to be in top condition to remain in synchronisation which each other. So, what are the simple ways that we can use to recharge the mind and the body? Let’s try out some of the many asanas (physical postures) that can help in boosting the energy level. Try these before starting your revisions and feel the difference!

Utthita Lolasana – Swinging the Upper Body

Method:

1. Stand with legs wide apart.
2. While inhaling, raise both arms above the head and allow the wrists to relax so tht the hands drop forwards.
3. Then while exhaling, bend the upper body forward and swing the trunk down from the hips, allowing the arms and legs to swing through between the legs.
4. Repeat the raising and swinging of the upper body 5 times

Benefits:

• Helps remove tiredness by stimulating the circulation and toning the spinal nerves, thus energising the whole body.

Paschimottanasana – Back Stretching Pose

Method:

1. Sit on the floor with legs outstretched and palms on the floor by sides of the hips and inhale
2. While exhaling, bend forward and hold the big toes with corresponding hands, and keep the face on the knees.
3. Take a few normal breaths.
4. Now, inhale and come up to starting position

Repeat 5 times.

Benefits:

• Tones up the abdominal organs and keeps them free from sluggishness.
• Stimulates circulation to the nerves and muscles of the spine.

Bhumi Pada Mastakasana – Half Headstand

Method:

1. Starting with Marjari asana (cat pose), turn the toes under, place the crown of the head on the floor between the hands.
2. Straighten the knees and raise the buttocks, balancing on the head and feet.
3. Bring the heels together and separate the toes. Raise the arms and clasp the hand beside the buttocks.
4. Slowly return to Marjari asana (cat pose)and then lower to Shashankasana (moon pose) for a few moments.

Benefits:

• Strengthen the neck muscles and brings a rich supply of blood to the brain.

This article was featured in YogaMail Jul-Sept 2011 issue.