Children’s Yoga in School for Bullying Prevention

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Dee Marie, M.A., S.Y.T.

“Jivatam Jyotiretu Vidyam,” “True education (self-knowledge) enlightens human life,” according to Shrii Prabhat Rainjan Sarkar the founder of the international Neohumanist Education System and the Ananda Marga Schools.

“If we wish to create lasting peace we must begin with the children” Mahatma Gandi

There is a growing concern throughout America regarding the increase in childhood stress, bullying, and violence. Living in Colorado, we are haunted by the incident at Columbine High School when two students felt the need to take revenge and take action in a violent manner leaving 15 dead and creating fear and sadness in the hearts of students and parents. This was the first wake up call that affluent, suburban schools were not always safe places. Violence and bullying continue to escalate according to statistics. Seventeen states across the United States report having instituted laws to reduce or eliminate bullying in schools.. In Colorado, each school district is required to have a bully prevention policy and program. This paper will discuss a classically based yoga program incorporated within an upper elementary school system in Boulder, CO. The main hypothesis of this project was to evaluate whether yoga training would effectively decrease bullying and increase anger management for 4th and 5th grade students. The rationale for this hypothesis was based on the first vow of raja yoga, ahimsa, that one vows to be non-violent to self and others.

The yoga curriculum was presented for six, 45 minute sessions during the academic school day for 101, 4^th and 5^th grade students in 2004, repeated for 108 students in 2005 and reviewed again for 105, students in 2006. The children learned yoga philosophy, practiced yoga postures, learned breathing and concentration techniques, as well as, traditional conflict resolution strategies and dialogues. Through the use of pre and post questionnaires the program was evaluated and statistics obtained. The program proved to be successful and effective. Boulder students’ self reported a decrease by 60% in their own bulling behavior and a 42% decrease in regard to being bullied by others at school A comprehensive yoga program can greatly reduce violence and bullying, but, the long term lasting effects are still unclear. The results of this intervention acknowledge yoga as an effective method for increasing anger management skills and decreasing physical outbursts of violence for upper elementary school age children during the time of implementation.  Click the Download link to read more….

More on children’s yoga and kids yoga in upcoming posts……………

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Part of an educational formula, yoga for kids helps the young ones cope with stress in the best of ways. If in India children receive yoga classes at very small ages, in the West, parents make the choice whether to train their kids or not. The very good part The great advantage of yoga for kids is that they develop self-awareness and get in touch with their inner part a lot sooner and better than an adult. Yoga for kids brings body and mind control as well as it helps develop lots of positive behavioral elements.

Presently, some schools include yoga for kids as an additional curricular activities, but most of the time classes are independent. Just like dance and karate lessons, yoga for kids can be easily squeezed in the child’s daily program. Therapists point out the fact that yoga has had very good results in the case of children who suffer from hyperactivity or attention deficit. Yoga for kids with such behavioral problems soothes the nerves and channels the moving impulses in a non-destructive manner. Self-confidence, balance and calm are the great benefits to result from yoga-for-kids programs.

Moreover, with yoga, kids learn how to conquer victories over mind and body and how to peacefully cooperate. A good advantage of young bodies is that the anatomical flexibility makes the postures a lot easier to achieve; adults on the other hand have to work a lot more to achieve enough mobility to practice yoga. Although the physical part is not that challenging, a major obstacle comes from meditation and relaxation, particularly because kids enter such states more difficultly. Therefore, visualization remains the main way of helping young and grown up yoga trainees learn how to relax.

The posture names in yoga for kids classes allow children to learn them more easily. Thus, instead of performing asanas they will make a bridge, a mountain, a cat, a dog or a cobra, to name only a few. Moreover, trainers never push the practice of yoga for kids to the limit of pain, as the activity wouldn’t be that attractive with an extra pressure.

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Yoga consists of different aspects of physical exercise. There’s absolutely no doubt—you must warm-up before you begin running.  Make it a habit each time you run to warm up.  It is an important part of your own yoga workouts.  You can avoid pointless injuries.  Many sports athletes know that they have to accomplish this before every game or else they could risk getting injured.  You are exactly the same in that aspect.  Your muscles have to be loose before you start moving.

It is possible to warm up your muscles for about 10 to 15 minutes and make these flexible.  If your muscles are cold and you don’t warm them up, you won’t get the output which you would like.  You could also pull a muscle in the process.

You can perform light aerobic workouts as well as seek advise from yoga teacher training for the blood to move through your body.  Gentle jogging is another way that you can warm up before you start running.  Whatsoever you employ for warm-up yoga exercises, they should be low impact and gentle, such as lunges.

Do not rest after getting heated up.  Do some stretches so that you help keep your energy going.  You would like to be prepared to run immediately after you’re done.  Don’t overstretch the joints and muscles or you might cause injury to those places.

Then you may begin running and get to your own yoga exercise as well as attend a yoga conference.

It’s vital that you avoid dehydration while before and during your running exercise.  This can stop you from suffering temperature connected illnesses.  If you don’t take in enough, you may get tired, uncoordinated and your muscle tissues can begin to cramp.  You may also pass out, particularly in hot temperatures.

You may also experience a heatstroke, exhaustion from the heat.  When you’re running, you need to know how much you are drinking throughout the entire process.

Prior to you running, you must drink at the least 24 ounces of water.  Do this at the very least 1 hour before you start.  If not drinking water, drink something that does not contain caffeine.  Twenty-four ounces of water should be sufficient to get you started out.  Having more than twenty-four ounces can stop your exercise program and force you to go to the toilet.

While you are running, consume a minimum of 8 ounces of liquids that don’t contain caffeine.  This should be done at least every twenty minutes.  If you’re running in excess of 1 hour and a half, include a sports drink to replace sodium and minerals.

Possess a water bottle or something similar which you may carry your liquids in throughout your running yoga exercise.  This is for those who don’t have access to water on their route while they’re running.

Once you have finished running, you’ll have to replace the fluids which you sweated during your exercise.  Check the color of your pee afterwards.  If the color is dark yellow, consume more fluids.  Your pee must be a light yellow.

These tips will help you avoid dehydration and capable to run the course.  The last thing you’ll need is to pass out while you are out and about.

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If having a yoga aerobics class is out of your own budget, then it is possible to do these in your own home.  In fact, it is probably easier to do because you could be a lot more relaxed and you don’t have to use gasoline to travel anywhere.  The yoga exercises can be done within the comfort of your own home.  It does not matter just how you appear because no one will see you.

Yoga Aerobic is definitely an easy exercise routine to start at home.  If you’re one of those people who have not exercised in a while plus your body is not looking its best, doing yoga aerobics at home could help you from being embarrassed before other people.  Once you get into shape, you can go outside to take some classes with yoga teacher training.

Simply because you do yoga aerobic exercise at home does not mean that you will not get the same benefits that you would if you were inside a class.  You would nevertheless have the ability to enhance your well being and get your body strong, lose weight and also lower stress.

Even though you are at home, you must carry out aerobics workouts starting up at 3x per week, half hour per day and work your own way up.  You can increase the power of your sessions when you feel you’re all set.

You may use a treadmill to work out.  It is possible to perhaps get one that is on sale.  Treadmills don’t cost a lot either.

You may also use aerobic exercise yoga dvd to help you get started out.  You may have to watch it a couple of times to get the hang of what is going on.  There is step aerobic exercise, dancing, boxing along with other different types of yoga aerobic exercises.  Begin at the level that you feel most comfortable with.  For many people, that could be the beginning level.

Yoga Videos can be bought from retailers just like Wal-Mart or Target.  Or if you don’t wish to go out, you can find them on-line.  The videos typically come in a set, so you would get the benefit of performing several different yoga aerobic exercises.

Having a partner can help you with that assistance that you need to carry on when you wish to quit.  Even if you are not thinking about quitting, a partner can assist you to the next level. Another option is to attend a yoga conference.

Try to carry out your cardio when there aren’t other people around.  That way you won’t be disrupted.

Step Work Outs

This kind of yoga exercise uses a platform which is elevated.  This aerobics is quite popular with many people.  You will workout with music which has a fast beat together with steps which coordinate with the beats.  You will find this kind of aerobics exercise performed at health clubs and fitness centers as a class.  Nevertheless, you can buy a step aerobics bundle and do it by yourself at home.

The platform raises no more than a foot off the floor.  The sessions are usually no lengthier than an hour.  Nevertheless, there are a number of half-hour sessions as well.  The way it works is you’ll step off and on of the platform based on the beat of the music.  There are various ways of stepping where you have to use the platform.

You could burn off calories using step aerobics.  Your muscles will additionally get strong plus your metabolism will increase.  The air in your body will increase.  Your heart will beat faster and develop stamina.  Once your heart gets up to speed, more blood will be able to flow to your own body.

This is really a low impact workout.  You have to make sure that you are doing it right, otherwise you could hurt your knees and joints.  Whether you’re following a yoga dvd or an instructor, be sure to pay attention to each and every step.  You must be wearing trainers which are comfortable and made to do workouts of this type.  They should have rubber on the bottom that isn’t slippery.

If you’ve never done step aerobics before, make sure you consult with your personal doctor prior to starting.

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Stress- all of us experience it.

Even if we’re engaged in a thorough exercise program, it is difficult to not get affected by the particular trials and tribulations of everyday life.

Work interactions and sometimes even a trip for the fitness center can create stress.

Combating stress is really a daily endeavor and we may use yoga poses sprinkled liberally throughout our day to do this.

Keep in mind it’s the little things all of us do that cumulatively add together to excellent Mind/Body health.

Yoga is the six thousand year old science towards health and vitality.   While yoga can be

considered technology to getting back in touch with our true essence and

Extend our own bodies it can also be used for everyday stress management

Yoga exercise takes us back to recalling the health and wholeness that is our

natural state of being.  Yoga, once broken down to its most simple form is

breathing and feeling.  By means of this breathing in and experiencing we learn to

manage our reactions to situations and people.  It is not the occurrences as well as people

in our lives that give us tension but the particular manner we respond to them.   Just what makes

yoga special in terms of stress elimination is within its multifaceted approach.

By working in the physical and psychological levels at the same time, yoga exercise

lowers tension at each level and this decrease in stress is sustained by

the work done at other levels.  Yoga poses combined with yoga breathing

assist in deep relaxation that combats anxiety.

Physically – Yoga massages the particular skeletal system which supports bone mass and

growth while getting the stress from the supporting muscle tissues and tendons.

Yoga mechanically eliminates stress from your muscles through stretching.  The

steady even yoga breathing reduces tension levels in the body.  Stress

response, is accompanied by fast, shallow breathing., Yoga motivated deep

diaphragmatic breathing triggering a relaxation response. Yoga additionally massages

the organs reducing blood pressure, stress within the

cardiovascular system at the level of the heart, arteries and blood.   The

nerves are massaged and stretched through yoga exercise, conducting messages;

throughout the human body.

Psychologically the body believes what the brain believes.  Affirmations about

peace, calm, and tranquility, together with positive imagery are communicated to

the actual central nervous system.  Yoga exercise brings greater relationship with others, life, and

all of us. As we begin to examine these kinds of relationships more, we see which

relationships genuinely help us in going towards peace.  As we grow to be

more peaceful by way of yoga teacher training , we release

addictive behaviors, which are often used to relieve stress.  Yoga brings

awareness for the emotional blocks which restrict our connection with life.  Our

notion of life has been conditioned by our own experiences and sometimes we

shut ourselves off from feelings and emotions.  By way of joining a yoga conference we learn how to

bring awareness to all parts of ourselves having the comprehension that

by means of integration, we come to a healthy place of balance.  A number of our

stressful habit patterns are conditioned. Yoga shows an entire set of

patterns which are helpful in lowering anxiety.

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A lot of yoga teacher training interns have various reasons why these people seek out a preliminary two hundred hour Level 1 training course. Soon after teaching classes for a while, a number of skilled teachers want to train students who have much in common with them. In some instances, a doula, mid-wife, nurse, or a new mother could be drawn to pre-natal Yoga. Instructors with young families, and kids of their own, might be seeking to teach Yoga for Children. A Yoga instructor, who is past the point of middle age, may be looking to teach pupils who have something in common with her or him.

Irrespective of our personal reasons, everyone of us chooses an alternative way, and occasionally, that path may be one of expertise. At the same time, any direction we choose should not be an infatuation of self-love or even self-hate. Many of us whole-heartedly value the viewpoints of others. This may be a good thing if the particular guidance we receive is based on truth. With that in mind – a number of viewpoints you pick up may be in the welfare of the person providing you with the knowledge. For one reason or another, some people offer opinions which often hold others back from building advancement. Although this is not always the case, we should constantly realistically measure any advice on yoga.

This is why training the thoughts are such an important portion of a Yoga conference. It appears the centerpiece of many instructor intensives is asana training. Once the mind is educated, we should have the ability to look inside of ourselves to find out logical courses and to discover our personal path in life. While this is partially true, Yoga is the application of Yogic concepts for a better way of life and to practice the ability of living.

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Lung area – Doing yoga work outs can affect your lungs to exactly where the muscles which are employed to breathe gain more power.  If you have any persistent ailments, such as bronchitis or even asthma, yoga aerobic exercise can help with that as well.  These illnesses, together with emphysema, will help you to breathe better.  Exercise also allows you to gain an advantage with oxygen for your lungs.

Cardiovascular system – If you do yoga aerobics a minimum of 3x every week, your heart rate will increase.  The heart will also be capable to pump additional blood into your body.  Your muscles will get oxygen at a faster rate.

Muscles – Your muscles will gain in strength whenever you do yoga aerobics.  They also get bigger and your physique will end up slimmer because you will have much more muscle mass.  Your muscles will also increase in body fat so that you will have much more energy.  Your metabolic rate increases due to the lean muscle mass, which results in you shedding more weight.

Burn off calories – Given that aerobics is a fat burning workout, you’ll use-up more calories swiftly.  The more body fat that you burn means the more weight that you’ll lose. This means the loss of calories from fat.

Getting Ready For Yoga Teacher Training Aerobics

Using these kinds of precautions before you begin your yoga aerobics exercise will help you make the best out of it.  It will also assist in preventing injuries which can be inflicted if you don’t do it correctly.

Before you begin, make sure that you are in suitable condition to start this yoga aerobic exercise by joining a yoga conference.  Otherwise, you’ll find yourself exhausted before you get into it good enough.

Your foot must be over the step.  It must be the entire foot, not some of it.  You have to be in a position to balance well when you are stepping on and off.  If you do not you could lose your balance and possibly fall or hurt yourself.  This is crucial if you’re stepping to fast songs.

The knees should measure above your ankles.  Don’t do lunges when you are stepping up on to the platform.  You would like to make sure that the knee stays over the ankle each time you step up.

Only use a specific amount of risers together with the step.  2 or 3 risers should be the recommended number, depending on your height.  The stepper has to be comfortable enough where you won’t put up with stress using your back as well as your knees.

Maintain a straight posture as you step up and down.  Do not bend your back or sides forward.  When doing step yoga aerobic exercise, omit the hand or ankle weight loads.  Using weight loads while you’re stepping can cause injuries for your knees, shoulders as well as ankles.  You’re already moving quickly and having weights is an extra burden that can stress out the joints.

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