3 Easy Beginner Postures for Kids and Teens

Photo: Sphinx Pose
©2012 Barbara Gini

In Monday's guest post, Shelley Mannell ( HeartSpace Physical Therapy ) shared with us the benefits of developing  a child's core. Core strength affects the way we stand, sit, our breathing and all movement. Shelly mentioned three yoga postures that are easy for kids to learn & beneficial in helping build good posture though strengthening and coordinating the inner & outer core muscles. Today I will discuss each one in little more detail, as well as adaptations for children who have low tone or other sensory-motor challenges.

A Few General Guidelines:

Give instructions slowly and allow the students to process what you are saying and how their body feels in each step. Be patient-they will not do it perfectly and that is OK. As long as they are keeping their own bodies and their friends bodies safe, (i.e not falling into each other or flopping onto the floor)  let them explore how their own bodies move.

Remind children to breathe with each movement. Breathing will relax muscle tension and bring body awareness as children move into each step of the pose.

Yoga postures are meant to be held with ease-so if a child is straining or holding his or her breath, encourage them to relax and ease into each step slowly, only taking the body as far as it feels comfortable.

These postures are excellent as an energizing break from sitting at a desk or computer, as a supplement to sensory motor or occupational therapy, and as a part of a conditioning program for dancers, cheerleaders and other youth athletes.

Cobra:
(Modified version "Sphinx Pose" pictured above at left) Cobra pose is a foundational posture that is actually a mild back bend. Cobra teaches the body how to coordinate legs, pelvis, and belly. When done correctly, the legs provide the power and support for the spine to gracefully stretch and extend, and the muscles of the pelvis and belly work to lengthen and support the lower back.  The key with cobra pose is to be patient and move slowly, breaking down the posture into its smaller components. Don't overdo the back bend & find the height at which the student can work comfortably to avoid straining. 

To do Cobra:  Lie on belly. Inhale and place elbows under shoulders and forearms on the floor. Extend legs, feet and toes fully and keep thighs together.  Lift upper body as shown, using hands and arms for support. Exhale, and relax into Sphinx. Next, move into a Baby Cobra posture by moving hands back next to chest. Keep shoulders down and to sides and belly strong. Press into the floor with hands, and using belly, chest and back muscles, roll head, shoulders and chest upwards while inhaling. Hold for 1-5 breaths and slowly roll down placing chest on floor. (I let the children "Hisssssss..." on the exhale as they come back down to the floor.) Rest for 3 breaths and repeat, each time lifting torso a little bit higher.  Move slowly and deliberately like a cobra looking over the grass for food or danger. Posture may be modified to be practiced while seated in a chair, using a desk or tabletop to place hands on for support as chest and chin roll upwards.

Photo: Tree Pose
©2012 Barbara Gini

Tree:
Begin by standing with both feet parallel, under hips. Shift weight slightly onto one foot, and balance, keeping it firmly on the floor. Bend opposite knee and place foot of bent leg onto inner part of balancing leg, starting down near the ankle. Stabilize stomach and stand tall, stretching entire spine upward. Relax shoulders and stretch arms straight up toward the sky, parallel to each other, palms facing, or form an inverted 'V' with arms. (These are the branches of the tree-stretching and growing towards the sun.) Hold posture for 3-5 breaths and come back to starting position with both feet on floor. Switch sides, using opposite leg for balance.

Children can stand with back braced against a wall if they feel unsteady in this pose or hold on to the back of a chair. As balance is obtained, gradually move position of foot higher up on the support leg. To adapt this posture for children with poor tone or balance, children may bend their knee and instead of placing foot on leg, they may place foot on a short stool or stack of books until they develop more balance. The key with this posture is to get the children to visually focus on a stationary object in front of them. If their eyes are focused, usually the rest of the body will be as well.

Hands wide to support body
©2012 Barbara Gini

Downward Dog: 
Strengthens the upper back and torso. The key to this posture is to relax the neck and head between the shoulders. Begin on the floor on hands and knees with knees directly below your hips and hands under & slightly in front of shoulders. Spread palms, (I tell the kids to "make your hands big" ) keeping index fingers parallel or slightly turned out, (as shown at right).



Photo: Downward Dog
© Barbara Gini

Turn toes under and push up with legs. Lift knees away from floor, keeping the knees slightly bent and the heels lifted away from the floor. Lengthen and Stretch spine and lift hips up toward the ceiling. While exhaling, push top thighs back and press heels onto (or down toward) the floor. Straighten knees but be sure to remind children not to lock them.

Encourage kids to keep the head between the upper arms; don't let it hang. Elbows should be even with the ears. Breathe and hold posture for 1-3 breaths. Slowly release & bend knees back to floor.

Increase the challenge by lifting and extending one leg behind the body to form a straight line with the spine while in the downward position. (Some of my teens refer to this as the "Dog Peeing on a Tree" pose. Some teachers are offended by this and find it to be inappropriate, however I think if their imagination keeps them laughing and engaged in the activity, and they are not undermining a peer, then I am not too hard on them. Sometimes you have to pick your battles! )

Adapted Downward Dog
©2012 Barbara Gini

Adapt this posture for children with weak upper body strength by using a **therapy ball for trunk support as shown on the right.

After postures and sequences, be sure to allow children to rest quietly for several minutes and re-hydrate with plain filtered water.

**Please do not leave children unattended while on equipment.


For more photos and descriptions of children's yoga postures, visit our Posture Page.


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Contact: barbara@bodylogique.com







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Are Our Kids Over-Praised and Under-Challenged?

Photo: girlguides.ca

I attended my teen age niece's recital this weekend. The one thing that struck me the most in each of the 50 or so numbers was that none of the kids looked like they had any energy or like they were having any fun. Their performances and the overall tone of the whole recital reflected that.

My niece knew it was not the best they could have done and was very distressed over it. The dance steps were there, and they were strung together but there was no energy nor passion behind them.

After listening to my niece and  and some of her friends, it was determined that the dance teachers while generous with positive reinforcement & praise, rarely corrected their technique, posture or stage presence. They were always told that they looked "awesome". The girls knew after their performance that something lacked and one them said " I wish someone had told us that we looked sloppy. None of it felt right. I'm so embarrassed". What should have been a happy and fun event turned into an upsetting yet eye opening experience for them all.

Alfie Kohn, author of the book “Punished by Rewards,” has said that most praise, especially for effort alone, encourages children to become “praise junkies” and more dependent on outside feedback rather than helping to cultivate their own awareness, sense of inner judgment and self-motivation. Too much praise deters them from learning more and from wanting to do their very best.

Have we become so obsessed with trying to make kids 'feel good' about themselves and over-praising them that we’ve lost sight of how to challenge & help them to build the actual skills they need to achieve, excel and ultimately enjoy activities more?

In the yoga community and especially with special needs children, there is a tendency towards what I call the obligatory "Good Job" syndrome, and a push towards "non-competitive" games and activities. I have often questioned whether this is really helping kids in the long run? I always like to bring an element of calculated challenge and fun competition into my classes so that the kids stay motivated and engaged. Otherwise, I am just making them sit on a piece of recycled rubber, crawl & stand around like animals or trees and imposing abstract ideas on them that mean nothing in their world outside of the studio.

I am seeing in my own experience, that although our intentions are good, and we want to include everyone, and not cause a child to become upset, disappointed & de-motivated, we might want to re-think our approach. We have gone to an extreme with the 'self-esteem movement' and we need to remember that telling our kids they are great does not make it true. In their hearts, our kids know when they have done their best and when they have not. We do them a huge dis-service by lying to them and training them to expect praise. Instead of building confidence & self-esteem, we are making them feel more insecure about themselves, their own abilities and how others see them.

The truth is, challenges, competitions, winning, losing, doing our best or being average does matter in the real world, and we all have to live in the real world at some point. When we achieve a goal or 'win' a competition, we know we have done our best. We feel it and have a sense of achievement and confidence. When we fail or lose, we know we need to examine where we could improve and do better next time. The challenge lies in our own self-improvement. We need to teach kids that. We need to stop confusing "challenge" and "competition" with 'feeling insecure over losing' & 'fearing that others are somehow better',  because they are not the same thing. We need to stop giving out vague and insincere praise.

By challenging and working the muscles of our bodies, they will grow and become stronger. A stronger muscle helps us do more. Our minds and our characters work in the same way: They both need a variety of challenges through experience in order to grow.

As was demonstrated by the recital I attended, it is vital for parents and teachers to be clear with children about what an exceptional, first rate performance looks like so they know what to aim for:

Unhelpful: 
It looked fantastic & I think you did a great job! You were robbed! Those judges must be blind!

Helpful:
Try bringing your arms up higher. That's better. Stand tall and pull your arms in towards your center when you spin to help your balance. How does that feel now. That looks better. OK,do it again.

Helping kids & teenagers, especially those with special needs, to learn from their mistakes and failures is far more constructive and a more practical life skill than coming up with excuses for falling short. Adaptations are fine and sometimes very necessary, but over-accommodation and over-praise tells a child that we don't trust them to improve and that they are not important enough to know the truth. It reveals to them our own doubts and fears about their abilities and in effect tells them to not bother trying. We think we are keeping them 'safe' but ultimately, we are placing them in a more vulnerable position.
 
I have found that kids respect the truth and if you give them a clear and reasonably challenging target, and do it in the spirit of fun, they will move towards it. This is true for physical skills, math, reading, writing, dance, sports or any other activity that they are engaging in and its true for most children regardless of their abilities.
 
A perfect example of this is the Special Olympics programs. If you have never witnessed an event, I urge you to find a local one and just watch. Its inspiring and humbling. Recently, athlete leaders have suggested that the organization may have actually set expectations for their athletes too low and needs to raise them. While Special Olympics continues to offer opportunities to athletes of all ability levels, they are additionally embracing a new model that emphasizes health & sports based activities, training & education that challenges &  encourages each athlete to achieve his or her own personal best.

Self esteem cannot be given through empty, false praise and cannot be imposed on kids externally in any way. It cannot be handed to them in a gift bag with a pretty bow or through flattering words. It can only be earned by the individual through overcoming challenges, learning from mistakes and expecting them to do their very best.


 
How do you keep yourself, your students, dancers or athletes motivated & challenged to do their best?  Do you ever tell them they did "great" when they really didn't?  Tell us in the comments below.
 
 
 
 
Related:
 
 
Spontaneous Engagement Through Play
 
 
A recent article in the Washington Post discusses how many schools are also getting away from the practice of over-praising.  Read article here: Self-Esteem Boosting is Losing Favor to Rigor, Finely Tuned Praise



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Practice Makes...More Practice!

My daughter's dance recital was this past weekend. The kids & staff did a fantastic job! All the care, creativity & hours of preparation & practice were obvious in each and every performance.

A few days before the recital, my daughter was getting frustrated because she could not execute this one particular movement to her own liking. She remarked to me that: "After the months and months of practicing, I should have this perfect!" 

I used a comparison that even though she has learned her multiplication tables & spelling words, that she still needs to practice them or she will forget them, like she has in times past over the summer break. She agreed with me. We talked about her dance classes and my yoga programs being the same in that respect. Its not a one time activity. Its an ongoing thing. Its about building skills slowly until we are confident enough & proficient enough to perform the activity. There is always practice. Practice does not make perfect. It makes more practice.

It may not be a very popular opinion, but I think that as much as we plan & move towards perfection and we strive for perfection-we never actually reach it. There is always something more to explore and learn no matter how much we know. That is why practice makes more practice.

As with any activity or discipline, yoga, karate, Tai Chi, cooking, writing, dance, music, art or competitive sports, the ones that excel on their fields continue to practice even after they have 'mastered' their skills. Even those who are considered 'gifted' commit every day to getting better at what they love or at what they need to do for their careers or well being. Each skill builds on a previous one, and leads to a new one to be acquired. This continues indefinitely or for as long as we'd like it to.

I see practice as so much more than becoming good at one particular thing & the refining & retaining of those skills;  I see it as as process of self-awareness & growth. Its an important, character building, conscious step for children to take as they begin to feel rewarded, self confident & successful  in academics, sports, arts and relationships. It can mean the difference in meeting-and exceeding-their goals & dreams. Things they (and you) thought they could never do can be achieved through consistent practice.

As the school year draws to a close, its good to keep kids busy in activities they love or need to build skills in. Its tempting to slack off now as the excitement of 'summer freedom' comes, but keeping the mind, body and senses alert and sharp encourages fuller participation in activities & Life experiences & makes the transition to the new school year in the fall much easier. For kids, practice does not require long hours of tedious drills. Rather, make it unique and fun, whatever the activity. One topic or skill at a time for 10-15 minutes a few times a day. That's all that is needed.

Without consistent use of skills, we will lose what we are building on. This is especially true for children in ESY or receiving school based therapy, that lose those services for a time in the summer. Its frustrating for parents & a challenge for students to build those skills back to the level they were at prior to the end of school. As parents it is up to us to take control of the situation & for a few minutes a day find the fun in the practice & keep those skill levels consistent and where they need to be.

My daughter is learning in a very real way that practice does not guarantee that we suddenly become an expert and have learned all we need to learn. She is learning that it means that we are committed to our own personal growth & always striving towards our goals; becoming, doing & being our very best.
I hope that one day, she will be able to look back and appreciate how far she has come. I know I do.



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Gratitude & Attitude for This Body

I woke up this morning and noticed my ankles were sore. I asked myself :  "What the heck did I do yesterday?".  As I started moving around  I felt the sunburn on my arms and shoulders & I remembered yesterday's long day on my feet, out in the sun at my daughter's class trip to a Civil War Reenactment. I started to hear that self-pitying whiny complaining voice in my head that we all tune into into from time to time, so after a minute I stopped and realized that its not my body's fault. I should have used more sunscreen and I need to get a better quality sneaker to stand/walk in all day.

'Harriet Tubman' & Lauren

There were several children with walkers and in wheelchairs there yesterday, all having fun.  I however was physically able to stand on my feet all day-and in addition, I had a great time with the kids, especially my daughter. (We met "Harriet Tubman" and learned how to weave lace, march in formation and of course, shoot a cannon. ) I am grateful for the whole experience! Even the sore ankles & sunburn.

So today, as your day begins, and every day from now on, I want you to take a moment each morning -when you feel those aches & pains and recognize that complaining attitude in your head- and thank your body, no matter how it feels or what condition its in. If you have health challenges, then thank the parts of your body that are healthy.  If it sounds silly, or is a difficult thing for you to do, bear with me & do it anyway. Here is why:

We tend to focus so much on what our bodies cannot do-on our pains & limitations. We constantly remind ourselves that we are 'getting old', we ache, are out of breath & can't remember things. But think for a moment of what an amazing engineering masterpiece our body really is at any age: for starters, more than 200 bones that are stronger than concrete, that hold us upright, 600 muscles that can move in any direction and speed we want and a pump that circulates life supporting blood 1,000 times a day through more than 60,000 miles of blood vessels. We have a brain that controls it all and has the capacity to process 400 billion impulses through 45 miles of nerves in one single second!

Science tells us that our bodies also have the amazing power to regenerate all cells & tissues including cardiac & nerve fibers. With every single breath, and at every moment, renewal is going on somewhere in the body or brain.

Every single hour, one billion cells die and new ones are made to replace them. We get a new stomach and brand new skin every month. Our 206 skeleton bones renew every three months. Our liver will be brand new in about 6 weeks. In fact, in just one year's time, about 98% of all our body cells die and are replaced. Every single thing we eat, think and do, at every moment, (especially what we think) contributes in some way to our physical and emotional health so that we literally are not the same person we were a year or even a week ago.

Reflecting on just these few feats makes it clear that our bodies deserve a little-no- rather much gratitude. We were designed to experience health, movement & vitality. Health is our natural state of being, regardless of our situation or abilities, everyone can obtain health to the degree they desire, starting with gratitude then working on attitude. We have the ability & unlimited opportunity to direct our growth & our health at every moment.

For children who are developing in every way by leaps and bounds, as well as those who have delayed development due to medical or other conditions, we as parents & educators can be encouraged to know that their bodies are renewing at even a faster rate. The more we nurture their growth with healthy ideas & thoughts, nourishing natural foods, pure hydrating water, varied movement and unconditional love, the better the environment for their bodies & brains to grow more healthy.

We need to start having gratitude and appreciation for our own bodies first so that our children can learn from us. We are the example they will follow and teaching them health habits that begin with the way we think & perceive our own bodies-as naturally renewable instead of limited by physical or cognitive conditions- is where we start.

Our thoughts and comments about our health-or lack of it-become their thoughts, and that becomes their belief and ultimately their wellness programming. This programming will become their habit. Their habits will determine how far they move forward or are left behind in becoming their optimal healthiest selves. Every adult & child deserves to reach their highest, healthiest potential, and it starts with our own attitude.

For the last 10 years, I have enjoyed teaching health in the form of adaptive yoga, to children with challenges & their siblings, families & peers. By using stories, movement & art we engage & calm & ensure that all kids - of all abilities - move all those muscles; strengthen all those bones & use all possible nerve connections to learn & reach their highest, healthiest potential.

When designing this program I wanted it to be fun, something that could fit seamlessly into any schedule or environment and something that everyone could enjoy. The purpose of  "adaptive" yoga, or dance or sports is exactly that: to adapt it enough to include every one who wants to participate, so they can enjoy the many physical and mental benefits of that activity.

 Special Olympians from Perkiomen Valley

If you have ever watched a Special Olympics or a Miracle League game or adaptive dance recital you will see that the children participating are not focused on the limits they have. They just are happy to be doing what they are doing! Having fun, playing, moving-pure gratitude in the form of happiness! That is how each one of us needs to be, especially those of us who are healthy and able-bodied.

I encourage you to explore your own attitudes about your body and your health and notice what messages you are sending your students & children, especially children with adaptive needs. Be aware of your attitudes, have gratitude for your own abilities as well as those of your students & children & guide them to enjoy exploring as many forms of healthy adaptive movement as they want and as they can as the summer begins!


More Information:

BodyLogique Adaptive Movement for Kids:

Hope Dances Adaptive Dance:

Special Olympics NJ:

The Miracle League

Philadelphia Center for Adaptive Sports

 Dorothy Hamill Adaptive Skating

Surfer's Healing-A foundation for Autism
 
 
 
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What You Don't Know Can Hurt You: Finding a Quality Camp Program for Your Child

As a mother of 26 years, I know how frustrating it can be to shop for and find quality recreation & enrichment programs for children. As a provider of such programs, one of my aims is to inform and educate parents to make it as easy as possible to locate  fun, enriching activities.

In the last few weeks there has been a few questions specific to children's yoga programs & camps, so I've compiled a brief  list of tips to get you started that applies not only to children's yoga but to dance, sports, art, music & social skill programs as well. Keeping these ideas in mind can help you and your child avoid uncomfortable, un-fun and possibly unsafe situations.

What to Look For:

1- An informative & well constructed advertisement/brochure/website:

Be sure it is current, complete, easy to navigate & answers all relevant questions such as: a clear class description, updated schedules & class locations, instructor's name & experience, registration & and contact information.  Many studios will advertise that they offer programs but don't actually have any active classes on the schedule. If this is a habitual practice, interpret this as a red flag that the establishment is either very new & inexperienced or not really serious about their children's programs. Shop around and ask questions.

Are inquiries and phone calls returned to you in a timely manner? There is nothing more telling than a company or service provider that does not follow up  on inquiries within 3 days.

Another method other than word of mouth I like to use to research an instructor or camp is the social networks. Join the studio's group or page and just observe their interactions, photos & behaviors. Check out who they are linked to, including individuals & groups. Read blogs and postings. True colors will come out here because of the casual nature of social networking-you would be surprised at what you may learn.

I saw one public post on a social networking page, by a local children's yoga teacher that was an alarming & unprofessional exchange - along with other professionals (engineers & visiting hospice nurses, and even a mother of a special needs child) joking about harming a colleague with big clubs & sticks and such. Joking around is one thing, but according to this exchange, the teacher's own children gave her this advice. Alarming enough is the fact that this was even discussed publicly, and that the culprit's own children were encouraged to be involved in this, but what is even more disturbing is that this provider is now offering  a summer  "Peace Camp" for children. So the lesson here is simple:  keep your eyes and ears open!


2-Credentialed & Experienced Instructors:

Its one thing to have a children's yoga certification and another to actually have experience working with the children. Not every instructor has the patience, knowledge  & creativity enough to engage and hold the attention of a group of children for an entire 45-60 minute class. If you do not know the instructor, ask to meet and observe him or her in action prior to signing up your child. Have your child meet the teacher prior to a class to see if they are comfortable & connect with each other. Most reputable teachers will welcome this opportunity.

If you have a special needs child this is especially important to find out if the instructor in fact has knowledge and has worked with children with adaptive needs. Are the staff informed and trained on interacting with special needs children & does their program properly and sufficiently adapt and address these challenges?

It takes specific training to be able to work with children who are physically, socially or cognitively delayed, and not everyone has that training. When it comes to your child, don't be shy. Ask about their methods & their curriculum. Ask lots of questions. A qualified instructor will take the time to listen and address your concerns or refer you to someone who can. Feedback, whether positive or not should always be welcome by any conscientious instructor.


3- Independent Instructors-

There are many teachers such as myself that travel to a variety of venues: schools, studios, camps and community centers and do not work for one specific studio. In this case, please check references & background thoroughly. Does the instructor set a good example of behavior for the children? ( See above note about the "Peace Camp"...) Is he or she patient? Is she engaging to children in positive ways? Does she conduct all business with fairness & integrity? Do they show up on time and ready to work? A legitimate child service provider will have a biography, community links or references listed on their website or brochure or should  provide them immediately upon request. Also, it is imperative to find out if the person or people instructing & working directly with your child have been background checked through the state. ( I insist that all my assistants, and even photographers are background checked.)  Ask to see a current list of studio & personal references & a current certificate.

Other behaviors to observe are the yoga teacher or staff member who berates & chronically complains about the students, other programs or other instructors; and teachers who allow their co-teacher or assistants to provide all of the instruction. This is unprofessional at best and is as inexcusable as chronic lateness & being unprepared.

I remember one instructor of an arts camp I worked with who unprepared, late or a no-show daily, unless there was a chance at getting a photo in the local paper. There was always a colorful & 'compelling' story as to why. This tells a lot about the individual's character and work ethic & can serve as another indicator that either they are too busy with other projects to be effective, are not qualified to teach or do not take their work seriously. In either case, this may not be the ideal person to instruct your child.

4-Facility/Environment-

This is one of the first things I look for: is it neat, clean, climate controlled and secure? Is the equipment in good condition? Do the staff and instructors take pride in their appearance? Are you greeted promptly & courteously? This can say a lot about the overall operations of a facility and its staff as well as the quality of programs they provide.


5- Fun Factor-

Are the programs fun? If you can, talk with other parents who have experience with the facility, program or instructor-watch the children's reactions if you can and remember that a good instructor will teach useful skills in varied and playful ways-setting boundaries while still allowing for exploration & expression. This is the type of environment in which children learn the best!

While program cost may be a final determining factor as to whether you sign your child up for a program, remember : look at the quality, the time and the effort that the instructor puts into each class and figure that into the equation as well. This is part of what you will determine when you research a program.

Ultimately you will always wind up getting what you pay for.

For a list of preferred dance, yoga and camp providers in PA & NJ please e-mail: barbara@bodylogique.com


For more information on Fun Creative movement classes for children, please visit is at:

www.bodylogique.com

and on Facebook at:

BodyLogique


:)

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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