Yoga BLOG

How can yoga increase self-confidence in children? Even though most children's daily lives are peaceful and happy, there are still phases when they suffer. The ever-increasing pressure from school and society leads to children feeling insecure and overwhelmed. To successfully navigate everyday life and their school careers, it's advisable to start building self-confidence at an early age. Yoga can have a positive impact on this. Parents and caregivers will find all the important information in this article. Why is children's yoga important? Life includes phases of sunshine and rain. Resilient people can handle both. To practice this early enough, it is recommended to practice yoga regularly. You can imagine it like this: A tree with strong roots won't topple over easily. A small tree with fewer roots is more likely to lose its footing during a storm. Yoga exercises help strengthen the roots and help you become and stay physically and mentally fit. What should be taken into account? Before starting yoga, it's a good idea to first assess your child's health. If your child is healthy and energetic, you can begin without any concerns. However, if your child exhibits any physical symptoms, this should be checked by a doctor first. 1. Find the right studio/class Before children can begin yoga, they first need to choose a good class. These days, the range of options for children is constantly expanding. If you're familiar with yoga yourself, you can also let your child immerse themselves in your own practice in a playful way. This way, your child can get their first taste of it. 2. Comfortable clothing and equipment Just like for adults, yoga is only enjoyable if the clothes fit. It's advisable to invest in high-quality fabrics that are comfortable against the skin and don't constrict. Sweatpants and a T-shirt are a good start to encourage a desire for yoga. A non-slip mat , a cushion, and blankets are also useful for performing the exercises correctly. Music, as well as shawls, balls, etc., can also be helpful in maintaining the joy of yoga. 3. Playful manner The first contact with yoga should always be playful. This means that the sessions aren't simply completed, but rather, the children are continually being addressed. Perhaps listening to a story will help them hold the exercises for longer. It's often beneficial to practice just one or two poses rather than practicing for an hour straight. Small games in between help maintain the children's concentration. It's important to always address the children's needs, while at the same time providing the framework for practicing the exercises, breathing techniques, and meditation. Furthermore, fun should always be the top priority . Why does yoga make you self-confident? The asanas from Buddhist teachings help strengthen body awareness and thus increase one's own physical self-awareness. This is a key factor when it comes to acting confidently. Self-awareness is a great gift in today's society. By combining different elements, these goals can be achieved. 1. Meditation The yoga session consists not only of various physical exercises for health. Meditation and mindful awareness of one's own thoughts are also an essential aspect of a well-coordinated session. This provides children with their first introduction to meditation. Sitting still is difficult at first, but a playful start makes the experience more interesting. This allows the child to work out through physical exercises (see next point) or games before sitting down on the pillow and closing their eyes. Gentle music or guided journeys help increase the child's concentration. Important : If the child can only sit for two minutes and then stand up again, this is absolutely okay. With a little experience and age, children can increasingly enjoy quiet moments and let their thoughts flow freely. This leads to less clutter in their heads, increased concentration, and a longer attention span. 2. Physical exercises During the yoga session, exercises on the mat play a key role. The advantage is that they allow children to let off steam. Furthermore, the various asanas strengthen their connection to their bodies and help them feel more self-aware. In addition, the following advantages are included: Muscles are strengthened Balance is trained Tensions that are stuck in the body can be released Energies in the body are brought into balance Training of tension and relaxation Spine is mobilized Immune system can be strengthened the feeling of peace in one's own body can be increased Concentration can be promoted 3. Breathing techniques Each yoga session includes a few minutes of conscious breathing. The problem is that in everyday life, breathing is far too shallow. If children are exposed to this at a young age, they can integrate it from the beginning – with the goal of breathing deeply in everyday life. Regularly practicing breathing exercises increases lung capacity and supplies the entire body with sufficient oxygen. It can also strengthen endurance and circulation. If children frequently suffer from headaches or lack of concentration, this may be due to a lack of oxygen. In this case, breathing techniques are ideal for improving school performance, which is often due to a lack of focus or physical ailments. Children with asthma can benefit from breathing exercises (after consulting a doctor). Breathing exercises ensure that energy can circulate well in the body. This can help break down blockages, which in turn can lead to greater self-confidence. Targeted breathing techniques are unfamiliar at first, but over time every child can learn them. Alternate breathing, in which you alternately close one nostril and breathe through the other, is very useful for balancing the energy in the body and bringing more balance into the system. Which yoga exercises are ideal for children? There are many poses that are good for adults as well as children. These include, among others: the tree (Vrksasana) Child's Pose (Balasana) downward dog Warriors I and II Cobra or upward-facing dog (for older children) swivel seat Does your child also practice yoga? If so, what is their favorite pose, and what other exercises do you recommend?

Meditation for children As we all know, the most important things in life are learned as children. What we learn at a young age usually stays with us into old age, so we can always return to it when needed. It's similar with meditation. Perhaps you're one of those devoted mothers or fathers who want to give your children a stable framework of effective coping strategies for every conceivable challenge they can face. Perhaps your child is particularly bright, active, and at times overly boisterous, so you want to create a natural balance. What has proven successful for adults is undoubtedly good for children too. Especially in an age characterized by hectic pace, noise, and a constant pressure to consume, be it in the form of entertainment media or information technology, knowledge of meditation techniques has proven almost indispensable. The positive effects of meditation for children at a glance While the following list is not exhaustive, we would like to highlight some of the effects of meditation in childhood, which demonstrate that you are truly offering your child only the very best. One important aspect in this context is, for example, that your child learns the ability to self-regulate at an early age. Given that this is an area that even many adults struggle with, the development of this skill is undoubtedly to be welcomed. Closely linked to this is the control of one's own emotions. Anxiety, fear, anger, sadness, and other feelings, as well as tiredness and exhaustion, can be quickly overcome because children know where to find the calm they desperately need in any given situation. Accordingly, the pressure to perform, which often begins in kindergarten, has little effect on them. Even a widespread lack of concentration can be easily corrected through meditation. It is usually caused by sensory overload and a lack of ability to select and prioritize. A challenge that the majority of adults also continue to struggle with. It's no coincidence that meditation is often referred to as a 'journey within'. All external distractions fade, and through the exercises, children learn to focus on what is truly important. Especially during this crucial developmental phase, meditation has a doubly positive effect on the development of cognitive skills. On a physical level, children learn to control their emotions more quickly and thus lead a more self-determined and self-confident life. Meditation can also have a positive effect on physical development. According to studies, children who meditate, for example, suffer less frequently from back pain, eating disorders, and other, primarily psychosomatic, ailments, and are generally healthier. Meditative exercises for children of different age groups To ensure the desired success, it is crucial to find a form of meditation appropriate for the child's age. Kindergarten children cannot concentrate for very long periods of time. A minute of silence is the absolute maximum here. A playful and creative approach to meditation is also necessary to stimulate the little ones' interest. To maintain this interest, a particularly varied program that appeals to all the senses has proven effective. From dimming the room at the beginning to using various sound instruments and mantras, anything is conceivable. Meditation is also often practiced in elementary schools as part of children's yoga , for example, in a four-minute session at the beginning of each school lesson. In India, the birthplace of meditation, children reach a turning point at the age of ten, which means that from this point on they can practice adult meditation. Basically, meditation for children does not differ too much in its effect from its counterpart for adults, but rather in the 'preparation' and the time frame. Image © Wavebreakmedia