‘Real’ yoga

What should I be feeling in my yoga practice both during and following the class? 'Yoga is invigoration in relaxation. Freedom in routine. Confidence through self-control. Energy within and energy without.- Ymber Delecto. Sounds contradictory right? But it isn't, it just is! I often say to my students to hold firm the pose, but still relaxed. Some have asked, how can I do this? I give the instruction to soften your gaze, your face and shoulders as you still hold steady and firm in your pose. When you combine your breathing with your movement in yoga poses and take your mind inward towards your body and what it is doing, feeling and thinking, then you are doing yoga. When in poses like hip releasing postures, it is helpful to let go of your thoughts and stress within all parts of your body in order to feel the pose and muscles release more deeply. When you continue your practice without judgement for yourself or others then you are experiencing the side effects of practice and that is 'to let go,'and feel tranquility within and kindness towards yourself and others. When you continue to build strength, inwardly, you build strength within your character. Repeating this practice builds muscle memory and your mind also practices being mindful in the present moment, concentrating, persevering without judgement of yourself, which in turn becomes a habit that appears not only on your yoga mat, but in your outer daily life. Breathing properly, using a fuller lung capacity during your practice can improve your endurance, well-being and overall efficiency of your lung capacity. Furthermore, What you as an individual feel like in a pose is more important than what you look like. We are all biologically different, all have different physical body realities due to our genetics, our overall health, past injuries etc. Where you feel a stretch and how, is entirely unique to you and besides if we wish yoga to create great functionality in our body, then it should be about feeling something that seems to allow some release into your body, wherever that may be for you. As long as you feel safe and stable then that is the right way to hold a pose for you. Just coming to your mat and being aware of your own body and mind and breath that moment is sometimes enough. Learn to listen to your own bodies cues rather then just your teachers. Just as no way of learning suits everyone. No one way of doing yoga suits everyone either. Find 'yourself' on the mat - literally and physically. This is your time. References: Clarke, B. Your Body, Your Yoga. Yinyoga.com

The many benefits of yoga and mindfulness for children when faced with changes and uncertanties in life.

THE MANY BENEFITS OF YOGA FOR CHILDREN TO TEENS Emotional well-being is a key benefit of yoga and mindfulness for children to teens. So what constitutes as emotional well-being? Laevers’ (1994) states that ‘Sound well-being results from satisfaction of basic needs – the need for tenderness and affection; security and clarity; social recognition; to feel competent; physical needs and for meaning in life. It includes; happiness and satisfaction, effective social functioning and the dispositions of optimism, openness, curiosity and resilience’ (The Early Years Framework). How do I feel as a parent, carer, teacher? How you feel radiates out into the world. Children are very sensitive to your emotions. To reach higher consciousness and vibrations within the body is to feel love, joy and peace and be flowing in life. As humans we rely too much on external factors for happiness. If we do this, then ultimately sadness is the opposite and we live in ‘duality’ of the two. A conscious person uses ‘awareness and response’ and not ego and reaction. Teaching ourselves and our children to think before they speak and act, is vitally important. Buddhist wisdom tells us to (and same concepts can be seen in other religions) ‘elicit action-based on awareness in everything we do’ (Thich Nhat Hanh, Vietnam). With the potential of gaining greater awareness of our inner-self and a mindful attitude, we can evolve into more caring, thoughtful, open- hearted educators and parents. What the research says: The World Happiness Report supports the concepts of happiness and well-being as an important pathway toward greater sustainable development. The 2015 report included writings by Dr. Richard Davidson and Brianna Schulyer, who presented on the neuroscience of happiness. The report described how well-being is a skill that can be cultivated and trained. It defined well-being in terms of four qualities or characteristics: 1) Sustained positive emotion 2) Resilience 3) Empathy, altruism and pro-social behaviour (also known as generosity) 4) Mindful attention (https://www.mindful.org/author/carley-hauck/) Emotional Well-being is a key component of Outcome 3 in the Early Learning Framework for Australia. Well-being starts with our basic needs being met of food and shelter. Then a secure bond with one or more adults is to be formed with tenderness and care, along with an on-going sense of security and social involvement and recognition. Further to that is; building meaning in one’s life, a purpose and a sense of satisfaction in pursuits. Yoga helps children to regulate their feelings as they grow. Yoga teachers, educators and parents of young children, should be open to all the feelings a child expresses as they mature, even negative ones like; anger, frustration, envy and greed, because these are all normal responses to situations and need to be expressed within safe boundaries. Yoga allows for this and supports children to express these feelings in appropriate ways by teaching them the skills of mindfulness. Calm down strategies are regularly practiced in yoga, one being; breathing fully and mindfully. One example is; counting in one and out two and with emphasis on extending the exhale to stimulate the sympathetic nervous system which supports self- regulation. Feeling their stomach rise and fall like a balloon is a helpful way to teach the process. Teach these techniques to children whilst the child is calm in a yoga session, so they can then store that knowledge away to use again when needed. Mindfulness of emotions can include; being aware of the impact our emotions can have on ourselves and others. Breath awareness can be followed by mindfulness practice; being aware of our surroundings and ‘living’ in the present moment. It can be used to reduce anxiety by using the techniques of ‘still awareness’, involving taking note of what we hear, smell, see, in order to bring us back to the present moment. Kabat-Zinn advocates for mindfulness for coping with stress and anxiety and even pain and illness (America Professor of Medicine and founder of the Centre for Mindfulness in Medicine). Mindfulness can serve to remind ourselves that we should be grateful for being here and make it a real presence of mind experience and trust this is where we ought to be in our journey, no matter what the challenges may be. When challenges arise in society, something called ‘spaciousness of awareness’ can be practiced, where we practice compassion for a fellow humans and we open our awareness to the wider community, supporting each other in times of need and recognise we are all connected in some way in this world. We can practice these abilities through ‘loving-kindness’ meditations with children, that can assist them in visualising sending out compassion to others and directing compassion to themselves to gain inner strength. Mindfulness and resilience building activities to help. Living in the present moment by; Noticing beauty around us in nature. Noticing contented happy moments in life. Deeply listening to someone talking and paying attention to them. Being mindful of our thoughts and feelings before we act. Do a random act of kindness. Spend quality time with friends, family, pets. Hobbies out in nature. Listening to favourite music, dancing. Benefits of children’s yoga 1. Yoga encourages good posture for the skeletal system and flexibility, agility and strength for young growing bodies. 2. Yoga increases oxygen to the brain which supports learning and concentration. Yoga ignites children’s imaginations, creativity and self- expression. 3. The nervous system and the endocrine system are ignited and work together. Calming of the nervous system with breathing out and asanas takes place as the heart rate slows down and cortisol level and activating calming hormones, such as serotonin. WHAT NEUROTRANSMITTERS ARE AFFECTED BY YOGA? YOGA BOOSTS LEVELS OF THE FEEL-GOOD BRAIN CHEMICALS LIKE GABBA, SEROTONIN AND DOPAMINE. 4. In our fast- paced world yoga assists children to calm their thoughts, centre themselves for learning and learn how to be ‘still’ for a moment. Preschool age children are showing signs of stress and anxiety in Western countries. 5. Yoga teaches children how to care for their bodies, body awareness and self-regulation through mindfulness and relaxation. 6. The joy of movement, music, games and socialisation can all be experienced during a yoga session with children. There is no competition in yoga, therefore children who don’t like competitive sports will thrive. 7. Yoga teaches perseverance and confidence in their own abilities. 8. Yoga helps with self-regulation, self- discipline and self-expression. Feedback from parent: ‘11 yr. old with some anxiety and low confidence has improved over the year personally with yoga. She visible has more confidence on taking on new tasks, enjoying school and new sports. She tells parents that yoga helps her cope with school.’ Ideas for the whole family to reduce stress: regular physical exercise: walking, jogging and yoga postures. Daily mindfulness/ meditation practice. For example; a 10 minute breathing exercise. There are many good apps. available to guide you. If distracted - simply label the emotion/thought, then return to the focus of your breath. For fidgety children you can use a weighted toy, fidget toy or eye pillow/soft toy to have on stomach to relax the senses further as they lie or sit down and breath mindfully. Benefits for children with special needs. Children can benefit from doing something different that a typically developing child can do and experience success. Teaching family classes can also help with siblings and parents to see the child succeeding and to increase bonds. FOR CHILDREN WITH ASD’S AND ADHD/ADD.  Increases attention span, regulate emotions and teaches stress management skills and respond to sensory stimuli in a more positive manner.  Supports better sleep patterns over time.  Increased oxygen to the brain which supports learning and concentration.  Autism and physical disabilities: Improves strength and tone in muscles for those with low muscle tone. Develops balance and increases body awareness.  Energy released in a non- competitive form of exercise.  Builds their self-esteem. Making them aware of their strengths. Adjusting view to: I HAVE, I AM, I CAN. Then add three strong external factors for support.  Personal achievements and accomplishments are rewarded, a sense of belonging and connectedness, and autonomy and personal agency is increased. (Yoga for Children with Autism Spectrum Disorder by Dion E. Betts).

How yoga affects neurotransmitters and vagal tone.

• WHAT NEUROTRANSMITTERS ARE AFFECTED BY YOGA? Serotonin, Gabba and Dopamine. What is the significance of the vagus nerve in yoga? ‘The vagus nerve extends from the brainstem down into stomach and intestines, enervating your heart and lungs, and connecting your throat and facial muscles. Therefore, any yoga practices that stimulate these areas of the body can have a profound influence on the tone of the vagus nerve. ‘ ‘The vagus nerve, the longest of the cranial nerves, controls your inner nerve centre – the parasympathetic nervous system and overseas other motor and sensory impulses to every organ in your body.’ (Oct 15, 2019, www.metalfloss.com). ‘Healthy vagal tone can be thought of as an optimal balance of parasympathetic and sympathetic nervous system actions that allow you to respond with resilience to the ups and downs of life. ‘ Vagal tone is measured in changes in the heart rate (drarielschwatz.com. Vagus Nerve Yoga- Dr Arielle Schwartz.) Vagal tone can be thought of as a balance between the two nervous systems mentioned. Conscious breathing- focus on exhale enhances vagal tone. Half smile meditation- influences vagal tone. Open your heart stretches. Cat, cow to wake up and release the belly. Self- compassion or Loving kindness meditation. Yogamotorskills.com

Yoga for kids. Traditional English story: Twas the night before xmas.

Twas the night before Xmas ((Kids yoga sequence). Introduction: Discuss words, “joy” and “peace” and what it means. Place wooden letters out spelling words together. With a pretend candle breathe in and then blow out together. Begin story and acting out with yoga poses. ‘‘Twas the night before Christmas, when all through the house (Anjali Mudrâ) not a creature was stirring, not even a mouse (Child’s pose). The stockings were hung with care (Tree pose) in hopes that Santa soon would be there. The children were nestled all snug in their beds (Inverted table top) (Rock and roll pose). When out on the lawn arose such a clatter, I sprang from my bed (mountain pose) to see what was the matter (Boat pose to standing). Away to the window I flew like a flash, tore open the shutter, and threw up the sash (Dancer pose). Then what to my wonder did I see but a miniature sleigh (Bow pose) and eight tiny reindeer (dancing Ganesha). With a little old driver, I knew it was Santa. Then his reindeers they came and he whistled and shouted and called them by name. “Now ‘Dancer’ (Dancer pose), Prancer and Vixen (downward dog) To the top of the wall, now dash away, dash away, dash away all!” (Donkey kicks). To the top of the porch, to the top of the wall, now dash away dash away, dash away all! (Warrior poses). As dry leaves flew to the sky (Extended bird pose). So up to the housetop the reindeer they flew with a sleigh full of toys - and Santa, too. (Warrior 3). And then in a flash Santa came down to the roof with a bundle of toys from a pack on his back. He has a little round belly that shock when he laughed. He filled all the stockings for the good girls and boys (Extended side ankle pose). Stocking- shoulder stand. With a wink of his eye (Gyan Mudra and around eyes). He then sprang to his sleigh (Boat pose). I heard him exclaim as the reindeers flew high (Locust pose) to (Hero pose). But I heard him exclaim, ere they drove out of sight, “Happy Christmas to all, and to all a good-night””(Easy sitting pose). End will a peaceful mantra of loving kindness to all those around us and for ourselves. “May you be peaceful, may you be kind” and “may I be peaceful, may I be kind”. Tracey Maclay Yogamotorskills.com

self regulation, emotional well-being in young children.

Emotional well-being in children. What is emotional well-being? Laevers’ (1994) states that ‘Sound well-being results from satisfaction of basic needs – the need for tenderness and affection; security and clarity; social recognition; to feel competent; physical needs and for meaning in life. It includes; happiness and satisfaction, effective social functioning and the dispositions of optimism, openness, curiosity and resilience.’ How do I feel as a parent, carer, teacher? How you feel radiates out into the world. Children are very sensitive to your emotions. To reach higher consciousness and vibrations within the body is to feel love, joy and peace and be flowing in life. As humans we rely too much on external factors for happiness. If we do this, then ultimately sadness is the opposite and we live in ‘duality’ of the two. A conscious person uses ‘awareness and response’ and not ego and reaction. Teaching ourselves and our children to think before they speak and act is vitally important. In addition, we need to not blame others for our circumstances and choices we have made in our life and teach ourselves and our children ‘ownership’ of behaviour. Buddhist wisdom tells us that (same concepts can be seen in other religions) to ‘elicit action-based on awareness in everything we do’ (Thich Nhat Hanh, Vietnam). Hence, with the potential of gaining greater awareness of our inner-self and a mindful attitude; we can evolve into more caring, thoughtful, open- hearted educators and parents. The World Happiness Report supports the concepts of happiness and well-being as an important pathway toward greater sustainable development. The 2015 report included writings by Dr. Richard Davidson and Brianna Schulyer who presented on the neuroscience of happiness. They described how well-being is a skill that can be cultivated and trained. They defined well-being in terms of four qualities or characteristics: 1) Sustained positive emotion 2) Resilience 3) Empathy, altruism and pro-social behaviour (also known as generosity) 4) Mindful attention https://www.mindful.org/author/carley-hauck/ Emotional well-being is a key component of Outcome 3 in the Early Years Learning Framework for Australia. Well-being starts with meeting our basic need of food and shelter. Followed by building a secure bond with one or more adults formed with tenderness and care, along with an on-going sense of security and social involvement and recognition. Further to that, building meaning in one’s life, which includes: contentment; optimism; curiosity and resilience (Laevers’ 1994, The Early Years Framework.) Apart from forming strong attachments to a significant other in their life, infants need a safe, supportive environment to thrive. One which offers exploration within safe boundaries. Responding to the infants, toddlers and pre-schoolers needs promptly means the child will learn accurate expressions to get their needs satisfied and this builds positive emotional well-being. (See the 'circle of security' for more information). Yoga and mindfulness techniques for example: role modeling breathing activities gove children a tool to regulate their feelings as they grow and supports resilience. Furthetmore, teachers and educators of young children should be open to all the feelings a child expresses, even negative ones; like anger, frustration, envy and greed, as these are all normal responses to situations and need to be expressed within safe boundaries. It is our job to help them express these feelings appropriately as they get grow. Calm down strategies are regularly practiced in yoga, one being; breathing fully and mindfully, counting in 1,2,3 breathing in through the nose and out 1,2,3,4 (from the mouth). Encourage childten to extend the exhale to stimulate the sympathetic nervous system which supports self- regulation. To begin with, teach these techniques to children whilst the child is calm in free play and yoga, they can then store that knowledge away to use again when needed. With these techniques and the instilling of a nuturing and giving heart, children will be better equiped to deal with life's challenges and obstacles that are ultimately unavoidable and stressful, but can reinforce resilience with the right mind-set.

How yoga affects the nervous system

Yoga and it’s effects on our whole body and mind. 1. Why is it important to learn to regulate the nervous system? ‘The endocrine system secretes hormones into the blood and other body fluids. These chemicals are important for metabolism, growth, water and mineral balance, and the response to stress. Hormones provide feedback to the brain to affect neural processing. Reproductive hormones affect the development of the nervous system.’ (https://faculty.washington.edu How the nervous system interacts with other Body systems. As we can see here, the nervous system controls various organs of the body directly. The brain also receives information from many organs of the body and adjusts signals to these organs to maintain proper functioning. Some of the organs affected by high stress levels: Heart, blood vessels. Muscular system: The brain controls the contraction of skeletal muscle. The nervous system regulates the speed at which food moves through the digestive system. The endocrine system: secretes hormones into the blood system. Hormones provide feedback to the brain to affect neural processing. This system is important metabolism and response to stress. Reproductive hormones affect development of the nervous system. Lymphatic system: The brain can stimulate defence mechanisms against infection. Respiratory system: The brain regulates respiratory volume and blood gas levels. The brain regulates respiratory rate. Digestive systems: affects building blocks for some neurotransmitters. The brain controls muscles for eating and elimination. Integumentary system: Nerves control muscles connected to peripheral blood flow and sweat glands. What is the primary underlining reason why yoga relieves stress? Yoga is a mind and body experience that combines physical poses, controlled breathing, and meditation or relaxation. According to many studies, Yoga may help reduce stress, lower blood pressure and lower your heart rate and affects many of the systems above, if not all. What are some examples of yoga techniques that trigger the Relaxation response? In yoga we can practice: visualisation, progressive muscle relaxation, energy healing, breathing techniques quiet contemplation and meditation, mindfulness, certain poses that are calming. What is the relationship between yoga, vagal tone, and relaxation? The vagus nerve plays an important part in the role of our emotional and physical health. The vagus nerve extends from the brainstem down into your stomach and intestines, enervating your heart and lungs and connecting your throat and facial muscles. Yoga poses stimulate these areas of your body, therefore they can stimulate the vagus nerve. “Healthy vagal tone can be thought of as an optimal balance between the parasympathetic and sympathetic nervous system” (Dr. Arielle Schwatz,A mind-body approach to wellness). Practices that stimulate the vagus nerve have a calming effect on your body and mind. Examples: Conscious breathing Half smile! With shoulders and jaw softened. Your vagus nerve is connected to facial muscles. Open your heart movement. Place hands on shoulders and inhale as your expand across your chest and look up. Exhale as you fold your elbows forward together and look down. Cat and cow pose. Standing poses: extended arm mountain pose. Warrior poses. Tree pose. Self- compassion or “loving kindness” meditation. Engage in your mind in the act of friendliness toward yourself and others. Yoga Nidra and Restorative yoga. Yoga Nidra is a form of ‘yogic sleep’ or meditation in relaxation. Learn more in Yogamotorskills training courses for children to teens throughout Australia. Register interest via website: Yogamotorskills.com Further questions explored in future blogs: Description of four additional ways that yoga helps relieve stress? What has research shown is the effect of Uijayi Pranayama as it relates to stress? What is GABA and how is it related to stress, fear and anxiety? What has research shown is the impact of yoga on GABA levels?

Mindfulness for children

New findings in neuro- plasticity means that the more we practice something the more we in-grain this on our brain pathways, so they become new habits over old ones almost subconsciously. Debra Burdick (2014) explains it like a worn out pathway that keeps getting trodden over and over again (Mindfulness for kids and teens). Repetition is then the key. MINDFULNESS helps to decrease the negative pathways in the brain. Encourage children and particularly teens to share with their parents what they are learning. Build up in duration of time for mindfulness as the child gets older and according to needs. Turn mindfulness into a game for kids: Mindfulness of breath. Mindfulness of surroundings Mindful listening Seeing, tasting, touching and motion. Then add: Mindfulness of intention, Relationships, intuition and compassion. What else can we do? R= Recognize- notice what you are experiencing A=Accept-Allow and acknowledge those feelings I=Investigate-Try to find an attitude of interest, curiosity towards those feelings. Ask why? N=Not Identify- not self- don’t identify with those feelings/thoughts as ‘that’s just me’, you don’t have to be that thought or feeling. See them as parts of you arising and falling. Reduce what’s negative, increase what’s positive with mindfulness. Identify what is a thought, what is a feeling and what is a behaviour. An easier one for younger children: STOP- stop what your doing, take a deep breath, observe what your feeling, then proceed. Put them on a note in their pocket or as a reminder on phone. Tracey Maclay