Peace Pose

Rafiki sitting in 'Peace Pose'

I am sititng outside. Today is a perfect day for soaking in the peacefulness of the sunshine, the clear blue sky & the cool breeze & watching Lauren, my daughter play with the neighbors grandchildren. They have had a very fun & busy morning; running barefoot in the grass, playing wiffle ball, catching butterflies, picking (and eating) strawberries from our garden, blowing dandelion seeds, playing with dolls and pretending to be astronauts.

Lauren came home to 'check in' a few minutes ago-and to tell me she was going in her room to 'rest a minute'.  I became concerned and asked her if she felt well. She looked at me with a confused look & reassured me that she just needed a break.

So now I am wondering why we tend to think someone is not feeling well when they want to rest? As much as varied movement should be a regular part of our daily activity, so should rest. Resting is just as important as sleep yet differs from sleep in that we are still aware of our surroundings when we are at rest. Resting recharges our energy supply without shutting down the entire sensory system. In fact, it tunes in our senses even more. I teach this all the time, I also practice it myself, and yet when my own daughter recognized that she needed to rest, I assumed it was because she was not well.

She needed some peace & quiet. It was that simple. And she has been listening and observing me all along. I am reminded of a quote:

“If we are to teach real peace in this world...we shall have to begin with the children.”
                                                                                                                          ~Mahatma Gandhi

One of the first things I taught Lauren as a toddler was the 'Peace Pose'. (Known in the grownup world as  padmasana  or Lotus Pose.)  It is one of the most basic of poses, but not always easy to get a child to do!

Lauren, however, would be right next to me, in her pajamas, as I sat and 'tuned in' to the quietness of the morning and the peacefulness inside of me. Its something I have reminded her of over the years, when she is 'wound up' after school, or stressed during testing week, or after an upsetting argument with a 'BFF' (or with me...).  I've always told her that she can sit 'in peace' and just be with her breath anytime she needs to, and now, after releasing all her excess energy this morning, she did exactly that.

She just came back out-smiling & humming, her hair pinned up & dressed in her bathing suit. Her skin glowing and her eyes alert. She kissed me & told me she is going back to the neighbor's now, to run in the sprinklers. I told her I was going inside for a bit to take a break. She asked me if I was feeling ok and I had to laugh. I told her yes, I just needed a break.

She told me I should try 'Peace Pose', it was a perfect day for it.

 'Peace Pose': (For Kids)

1. Sit on a folded blanket or cushion with your back straight but not stiff.
2. Criss-cross legs and tuck each foot under the opposite leg.
3. Place hands on knees or make the 'ok' symbol with hands & place on
     knees.
4. Breathe quietly-with eyes closed -for a few minutes.
5. Think of the word 'Peace' as you sit & breathe.


* "Peace Pose" can be used when under stress or when feeling calm already. It helps to release tension almost instantly & strengthens the spine. It relaxes and opens hips and lower back muscles, which improves posture. Improved posture will enhance respiration which in turn will relax and focus the nervous system & creating a sense of Peace.

'I feel calm & relaxed. It makes me feel like

I am floating around in the universe

& when I'm feeling angy it helps me settle.'

                                      ~Lauren, age 10

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Water: The Neglected Nutrient

When we think about a child's nutritional needs we tend to think mostly about calories, protein, fat, sodium content, high fructose corn syrup, additives, vitamins and minerals.


But what about water?


It is estimated that about 75% of Americans are "chronically dehydrated" (compared to 50% of world) and that 70% of preschoolers drink no water during school day, making water the most negelected nutrient.


Water is vitally important to maintain the body's basic functions and its importance of hydration cannot be stressed enough! Water maintains proper weight & body temperature, lubricates joints, moistens & protects the body's tissues & organs, and helps dissolve nutrients so that the body can use them.  It helps the body remove toxins and bacteria. There is much evidence that it can also help the brain connect & function better. Several years ago there was a study done on elders who started showing symptoms of senility . They were forgetful, didn't feel well, had accidents, etc. When they started drinking the required amount of water each day, all those symptoms diminised or disappeared, including forgetfulness.

A drop of as little as 1 – 2% of body fluid levels can result in slower brain processing, impaired short-term memory, trouble with math & computation, decision making, difficulty with visual focusing and attention. In fact, lack of water is the #1 cause of fatigue in school children. While many schools don't allow it, simply letting children sip water at their desks will help a child feel more grounded and refreshed and diminish many attention, energy & behavior problems.

Children are more vulnerable to the effect of dehydration than adults & will overheat during activity or warmer weather more quickly, especially children who may have digestive, or other health conditions. Water is often recommended for proper hydration over juice due to the high sugar content in juices, however, children will more likely drink a sweeter flavored beverage than plain water. Encourage water, but variety is good too. Fluid requirements in children are based on body weight, but it is also important to remember that fluid intake requirements will vary-for example are higher with fever, diarrhea, vomiting, sweating, etc. It is always important to check with your doctor or nutritionist to determine if you are giving an appropriate amount of fluid to your child.

Its just as unhealthy however to over-hydrate-when there is too much water in the body in proportion to nutrients, especially  electrolytes, (sodium, potassium, etc.) it can have a de-hydration effect on the body's and brain's functions.

Many foods have high water content, vitamins, minerals & electrolytes and contribute to total daily water intake: fresh fruits, vegetables and in a pinch, water ice & popsicles are also a good way to encourage your child to stay hydrated.

Now that summer is near, remember to keep your children (and yourself) properly hydrated with plenty of fresh fruit, vegetables & the most negelected nutrient: water!

*Click Here for a homemade Water Ice Recipe!

For more information on hydration, visit:   http://www.watercure.com/



~Barbara
http://www.bodylogique.com/


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Improving Body Awareness Helps Kids Stay Calm & Connected

Most children are very adaptable-adjusting to new situations, environments and growing bodies every day.

Children can even learn to adapt & function without the senses of sight, hearing or smell, however, they will struggle to function if their sense of balance or muscle control is inhibited. This is because our bodies are dependant on our brain to send signals to the muscles-and our brain is dependant on our bodies for stimulus-commonly called proprioception.

Proprioception-sometimes referred to as body awareness or the "sixth sense"- normally occurs at every moment of every day, and is the body's ability to use balance, joints & muscles to resist gravity. Gravity is such a vital stimulus that no living thing can survive very long without it. It is a unique in that  its effects are felt continually, and that makes it the greatest sensory stimulus for body & brain growth.

Since the 80's the average child has gotten less exercise & movement. We have also seen an alarming increase in social and behavioral problems, ADD, ADHD, depression, autism and other Sensory processing disorders. Some speculate that it is partly due to a lack of body awareness caused by a decrease in physical, proprioceptive activity.

A child with autism or other sensory challenges usually lacks balance & is physically awkward. This is because he cannot feel his body in relation to the space around him. This awkwardness is a sign of diminished sense of proprioception. Studies by NASA and the University of California at Berkley have shown that this can be reversed and plasticity restored  by incorporating daily and varied movement-especially heavy work tasks. (In contrast, when animals were sent into space, they showed a reverse plasticity and a rapid degeneration of brain cell development.)

Heavy work tasks are any activities that require whole body movement and resistance such as carrying heavy objects or carrying large size boxes, pushing through heavy doors, pushing a grocery or work cart, pushing a laundry basket, pulling a friend in a wagon, helping to move furniture, vacuuming – Any activity that requires resistance with movement. These activities not only increase muscle tone and create proprioceptive input, allowing the body to "feel" itself in space, but also help re-connect the hemispheres of the brain & then integrate them with the body.

Daily heavy work activities are thought to provide the longest sensory effect with combined benefits of proprioceptive and vestibular (balance) stimulation.

These activities potentially have a relaxing effect on the nervous system & can keep children Calm & Connected for as many as 4-6 hours.

Practicing yoga can also help with sensory input in a fun, imaginative way. Yoga postures are a non-competitive physical activity that will release excess energy and stress in the body & have a soothing effect on the nervous system. The postures & exercises are adaptable to any ability. Just 10-15 minutes of yoga or movement games a few times daily (or a minimum of 3 or 4 times weekly) can have amazing positive effects.

The idea is to get creative and have fun. It does not have to be perfect-use what your child loves and turn it into a movement game. Get them outside as much as possible & participate with them. If they resist or get frustrated, be gentle and encourage them to try it for a few minutes-then gradually increase the intervals to 15 minutes (or more.) The more they practice, and the more you play with them, the less frustrated they will feel and the more Calm & Connected you both will be!



Some movements that help a child's sense of balance & proprioception are Silly Animal Walks:
                        

Bear Walk
Kangaroo
Elephant
Giraffe
Frog
Inchworm
Kimodo Dragon (Giant Lizard)
Firecracker/Popcorn/Rocket

Yoga Poses:

Easy Pose (modified Lotus)
Mountain Pose
Tree Pose
Warrior Pose
Downward Dog
Sphinx Pose (Modified Cobra)



Other Games/Activities:



*Hydration (sipping water at regular intervals has a grounding, calming effect on the body!)
Silly Putty
Mini Trampoline
Freeze Dance
Bowling
Red Light/Green Light
Hula-Hoop
Skating (ice or in line)
T-ball
Hopscotch
Swimming/Water Play

*Making "Pizza"
*(For younger children. Have the child lie down on floor on stomach. You are using the child first as the pizza 'dough', & you are the 'Pizza Chef'... slowly rolling  out & gently stretching the 'dough' with hands/arms; then adding sauce, cheese, olives, pepperoni, etc and making each 'ingredient' a different sensation on the body. Talk about each 'ingredient' & allow the child to name the ingredients if they are able as you are 'adding' them to the 'pizza' with your hands, arms, massager, body brush, spike ball, sand bag, feathers, etc..) When done, roll pizza into the 'oven' and 'slice' it up to eat! Yummy! Then switch-you are now the dough and the child is the "Pizza Chef"...



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Special Olympians: Brave in The Attempt

"Let me win. But if I cannot win, let me be brave in the attempt."

This is the "Athlete's Oath"  recited in the opening ceremonies of the Special Olympics. When the first-ever International Special Olympics Summer Games were held on 20 July 1968, Eunice Kennedy Shriver had discussed the idea of a Special Olympics oath with the then Public Relations Advisor to the Kennedy Foundation.Shriver asked him to draft something so that the athletes would feel good about trying, and if they were not successful, they wouldn't feel that they had failed. In front of the many spectators and visitors, Shriver memorably opened the first Special Olympics Games with these words:

"In ancient Rome, the gladiators went into the arena with these words on their lips: 'Let me win, but if I cannot win, let me be brave in the attempt.'

"Today, all of you young athletes are in the arena. Many of you will win, but even more important, I know you will be brave, and bring credit to your parents and to your country. Let us begin the Olympics. Thank you."

Today, along with my 10 year old daughter, I had the pleasure of observing these athletes in the arena, at North Penn High School in Lansdale PA. I have been working with a group of young men at the Perkiomen Valley Middle School, since October using movement & imagery techniques for focus, calming, strength building & flexibility. Today they put some of  those skills to work. They were excited, a bit nervous, and did their very best.  It was a joy to cheer them on along with their families!

As I was snapping photos, the things I saw through the camera lens illustrated so beautifully the Oath that Eunice Kennedy Shriver envisioned more than 40 years ago: The perceived disabilities were not as noticeable as the excitement, determination & the brave attempt these  young men and women were exhibiting. It made me reflect on all the times I wanted to quit something or don't even attempt to do something because I let my fear-or my own perceived inabilities - to get in the way. These athletes showed no fear-and are not even aware of how they have inspired me.

This day and this event could not have been more spectacular: from the the torch run, to the incredible (acapella) harmonic voices of athletes & buddies singing the National Anthem, the beautiful sun shining, friends supporting each other, all children of all ages & abilities being included in the events & most importantly, in the eyes of the families, coaches, buddies, teachers & other spectators, not only were they brave in the attempt, but everyone was indeed a winner!

Love & Laughter,

Barbara



For more information visit:   BodyLogique on Facebook...

Dragonflies...

Dragonflies are so beautiful & amazing to watch. Skilled  fliers, twisting, turning, darting, changing direction, even hovering or flying backwards as the need arises. Adaptable, they live in two worlds: first in water, and then as they grow, they take to the air as if it were water. Some view the dragonfly as a symbol of beauty, delicate strength, balance and control. Others, as a symbol for transformation and change. I think that all of these hold true.

"The Dragonfly Story" has become a favorite for the students in my Adaptive Yoga class for many reasons. In the story, a little "water beetle" who lives in the bottom of the pond gets curious to see what is up at the top. The story continues as he journeys into the unfamiliar, seeing new creatures around the pond and meeting new friends.

One reason this story is so loved (by children as well as adults)  is the many lessons contained within it: exploring curiosity, overcoming fear, overcoming transitions & embracing new experiences, making new friends...these are all milestones that all children, but especially those with autism and other sensory challenges face on a daily basis. The story is interactive, using yoga & movement  to name all the "friends" the dragonfly met; it is adaptable to any age or ability, (it can be lengthened or shortened depending on time/ability constraints) can be done indoors or outside, and the messages are clear & reassuring to the kids.

The other reason the children enjoy this story is because of the Dragonfly Activity & Game  they get to do at the end. This simple art activity is designed not only to assist with fine motor, auditory & visual processing, but to integrate all the elements of the story into one symbol that the student can then use to further explore his or her own body's "flying" ability through non-competitive movement games. 
 
For information on our "The Dragonfly's Adventure"  S.M.Art Story ™ yoga-based curriculum, containing 85 pages of stories, movement , art and game activities, color photo cards and more, visit our marketplace

 
(Below: Barbara & Lauren doing "Lizard Face"...)

 
 
 
 
 
 
 
To Contact Barbara for a professional development workshop or S.M.Art Kids® teacher's training, e-mail: barbara@bodylogique.com



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Dance-Cheer-Yoga!

Over the past several years, cheer leading has become one of the fastest growing women's sports. It is estimated that in America, about 3 million girls ages 6-17 participate in cheer leading. About 15% of these girls are involved in competitions. There is strength, flexibility, conditioning, endurance, and stamina involved in cheer leading and cheer dancing, as well as focus and teamwork.

There's little doubt that activities such as dance, gymnastics & cheer leading carries an inherent risk. All sports do; even sports like ping pong or golf carry the potential risk of injury. What makes cheer leading particularly noted is the type of injuries cheerleaders suffer, most commonly muscle sprains and strains. Dancers & gymnasts experience these types of injuries as well.


This, coupled with the more serious & widely publicized injuries such as broken bones, vertebrae and paralysis (mostly on college squads) has caused many organizations to tighten regulations around the types of stunts cheer leading squads can perform and the safety precautions dance studios & cheer squads should take.

'Safety First'! is the latest of a number of safety initiatives that Cheer leading's governing bodies have implemented in past years. The results show, among other things, that cheer's total injuries were cut in half from 2005 to 2006, and continued to drop through the 2007-2008 academic year. Cheer leading's injuries per 100,000 participants is only 2.0, significantly less than the figures for other popular women's sports such as gymnastics.

CHEER LEADING SAFETY:
(Courtesy of the National Athletic Trainers’ Association)

Below are some tips compiled by the NATA that help reduce cheerleader injuries at all levels. While these tips are targeted directly at cheer leading, they also will apply to dancers and gymnasts:

1. Proper Conditioning: Physically prepare and maintain your body’s strength, flexibility, and stamina for stunting and tumbling. Strengthen your core muscles (abdominal and lower back muscles) along with the upper and lower body and include aerobic (running, jogging, cycling, swimming) and anaerobic (wind sprints, circuit training) activities.

2. Exercise Reminders: Warm up, stretch and cool down for every practice or competition and be sure to rest. (Yoga, TaiChi & guided Imagery Techniques are great for flexibility and calming nerves.)

3. Proper Equipment: Practice on mats or padded flooring until your routines are perfected. Make sure the mats are adequately sized and sufficient for the activities you’re performing. Always wear proper footwear.

4. Spotting: Have trained spotters present and engaged at all times.

5. Knowledgeable Coaches: Make sure your coaches are certified in safety, first aid, CPR and AED use.

6. No Horseplay: Focus at all times during stunting and tumbling activities.

7. Communication: Request that your coaches review safety precautions, rules and regulations with the squad on a regular basis, and that they establish and implement an emergency action plan.

8. Read Safety Guidelines: Ask your coaches to be familiar with the latest AACCA safety guidelines; the safety advice in the National Federation of State High School Associations’ “Spirit Rules Book”; and the rules and regulations pertaining to your particular school.

9. Know Your Limits: Be aware of your ability level and do not attempt advanced level gymnastic or stunting skills before mastering less advanced skills. Always have a supervisor present.

10. Treatment & Prevention of Injuries: Promptly attend to any injuries you sustain. Your school or organization’s athletic trainer can assist in the proper treatment and prevention of such injuries. He or she can also offer an injury prevention education seminar and assist in creating the conditioning routine.

Yoga provides a perfect low-impact exercise & relaxation science that works with the athlete's whole body rather than individual parts. It provides a foundation for strong technique, as well as balance for strenuous practices & performances.

BodyLogique® has designed a Sport Yoga based conditioning curriculum just for cheerleaders, gymnasts and dancers, that focuses on balance & flexibility for injury prevention, core strength, stamina, teamwork & stress management.

Due to the volume of requests we have received, we are in the process of putting this curriculum into book form with an anticipated release date of August, 2012!

To receive a sneak preview by e-mail, please send your request to:
barbara@bodylogique.com .

In your request, please tell us if you are a coach/instructor or parent, and if you are interested in dance, cheer, yoga or other sport training for young female athletes. (This information is so that we can be sure to include specific information in the final draft of the book.)

Watch a preview video here: Dance Cheer Yoga!

Watch our "What's New"  page for release announcements and other news, or subscribe to us by using the slide-out menu viewable on the right side of our "welcome" page. Click on the bottom box, type in your e-mail address and submit.

* Customized cheer & gymnastics squad, girl's youth athletic league AND youth dance & ballet company Sport Yoga workshops are available year round at your Bucks/Mont County PA location! 

Please contact Barbara for scheduling and other information!

E-Mail: barbara@bodylogique.com

Call: 215-257-3193

Visit:   http://www.bodylogique.com/Teens.html

Information on Local NJ & Pennsylvania Dance/Cheer Squads can be found on: http://www.popwarner.com/admin/pennsylvania.asp



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Peace Mandala & Om Schooled, Part ll...

I have been away from the blog for a while.This is a good thing as I have been working with many children, teaching them Yoga techniques, art, etc.  There are some photos from a local Youth Peace Summit I participated in at 'Greenshire Arts Consortium'  in Quakertown, PA. We created a community 'Peace Mandala' made from rice. This technique was introduced to me by my dear friend Ritu who designs and creates the most beautiful Mandalas, and Indian Rangoli & Batik art I have ever seen! Pictured at left is the completed piece. (to see photos of the piece in progress you can click this link to:  BodyLogique on Facebook

I also had the pleasure of conducting Yoga classes for 80 enthusiastic Girl Scouts, ages 5-16 last Saturday, at Camp Green Lane, also near Quakertown, PA. The photo shows the girls resting, like peaceful starfish, safe and quiet at the bottom of the ocean....( a common but well loved theme in my classes for kids AND adults!!)

I also have been continuing the 'Creative Movement  Project' (Adaptive Yoga) in the autism support class at the Perkiomen Valley School. The students are now "in training" for a Special Olympics event a t a local High School this month. Yoga is taking on a special meaning for them, because now I have had an opportunity & have been able to show them how Yoga works to help them practice for their events. Each athlete has been choosing their own Yoga sets -about 5-6 a week from a list of 20 that they have learned since October. I have shown them breathing  techniques for releasing stress, for increasing Power, and for calming. They have also learned Imagery techniques that help them imagine themselves  completing their event, solving a problem or resting quietly and calmly, (like Starfish at the bottom of the ocean...) Partner poses and interactive games are a favorite, emphasising social skills, working together and of course, that learning is so much fun! They have all made great progress in understanding and applying these methods and I am so proud of them!

I have to say my proudest moment was today, when one of the young men, (who is non-verbal and uses a special electronic box to communicate ) without prompting or warning walked up to me before class today, looked me directly in the eye, smiled and gave me a "high 5" !! Then, he walked over to his mat and sat down.  Moments like this is exactly why I teach. The boys rested this afternoon after yoga for a total of 10 minutes, breathing quietly, without a sound or a word! Way to go guys! Keep up the fantastic work! Namaste!

I will be doing a special and expanded 4 week ESY class for this class in July. Looking forward to using some art techniques and to some outdoor yoga! Stay tuned for updates!

I want to thank Lisa Mitchell for referring us to this school, the staff, the OT, and Mr. Hoffner for their support in working with the boys and the 'Perkiomen Vally School Foundation', for awarding us the grant that made this all possible & for having so much enthusiasm about this program! With the help of Mr. Hoffner and Kathy, the dedicated OT, I hope to be able to expand this Adaptive Yoga Program in the fall and offer it to more young men and women in the district, as well as add a class for teachers & staff.

And finally, I have been asked several times in the past few months if I still do children's parties. So, after realizing how much I miss it, and after a bit of planning, I have decided to offer them again on a limited basis for now. The website is in progress but is up, so you can view it here: "Parti-Gini Creative Parties for Kids!"

For a full schedule of workshops, events & classes please visit  BodyLogique Creative Fitness.

Until next time,
Love & Laughter

Barbara

Read More about the Creative Movement Project Here




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