Breathe-Relax!

My son called me yesterday. So how did this get to be a blog topic? Well, I always love to talk about my kids, but it was the content of the call that became today's topic. I will explain.

He called to tell me that he passed (with flying colors) a national certification test for his job. He was ecstatic, talking very quickly & was almost breathless as he  told me about it.

Then he told me he was so stressed & asked me for some breathing & relaxation exercises to calm him down before he took his field test. It took me by surprise, because he is very easy-going. I have never pushed or expected any of my children to practice yoga, only invited them to try if they wanted. Now my 26 year old son who has never set foot inside a yoga studio, in spite of always being supportive (just from a distance) of my yoga & dance teaching, my vedic chanting music, my rain sticks & other assortment of odd musical instruments, was asking me for interventions and he was serious. I could hear it in his voice. After a quick phone-coaching session, he was better and went on to his field test which he also did well on.

My point today is that we don't usually associate stress with good news or happy events, but these can also create a stress response in the body. We  need to take moments throughout our day to release this tension that builds up not just in our mind, but in our bodies too.

My son was experiencing a stress response and maybe did not realize it at the moment because he was excited about his test results. What he did recognize was a need for something to reverse the sensations in his body-(nervous stomach, heart pounding, short of breath, perspiration). Although he could not remember how to use it, he knew the one tool that we all have that will immediately help us in times of stress: our breath.

It has been known in China and India for thousands of years that the mind. body and breath are all inter- connected and that the breath can be used for balancing all the body's responses, including stress.

I will tell you a secret: Ironically, the divorce from my son's father many years ago was a pivotal time where I learned how to control nerves, fear & migraine headache pain with my breath and imagery. At times, I still momentarily forget this wonderful tool and how to use it. I react to people & emotion and get scared, angry, overwhelmed and frustrated as well. It happens to me during happy times also. The difference is that now, with this knowledge, and after years of practice and application, in times of calm I remember to breathe for relaxation-so that in times of stress my reaction/ recovery time is shorter and less destructive.

Breath techniques are a tool that every child can learn, so that as they grow into teens and adults, a relaxation response to stress becomes the habit, rather than a stress response. I wish I had thought of teaching this to my sons as they grew through many transitions-some painful-in their young lives. Now, as I had my son on the phone, I felt this was an important moment-maybe even a second chance-to be in a great place both  in maturity & knowledge to help him, which is what I did.

The opposite situation can occur too, where a person can be too calm, to the point of being complacent and not take action when they should which can be equally destructive. I have also experienced this effect. (Yes, you can be "too calm"!) Practicing Energy breathing can release muscle tension, clear the head, improve focus and motivate a person to take action when they feel wronged or a need for boundaries. Action is very different than reaction. On of my greatest lessons in Life is how the breath can help regulate & balance these two responses.

So for today, here are a few quick exercise to try (for adults & kids):

Belly Breath:
(Deep Breathing) This allows the lungs to fill up completely with oxygen and subsequently improves focus and calm. It will also help clear congestion.)

Place your hand on your belly, over your naval. When you breathe in, allow the breath to come in deeply, through your nose, so that your naval area expands & your hand moves out. When you breathe out, (through nose or mouth) your naval area will contract and your hand will move in. (To teach this to children, have them lie on their backs and place a small toy boat, dolphin, fish, frog, etc on their belly so that it can move up when they breathe in, and down as they breathe out.)

Energy Breath:
(Sometimes called "Big Breath" when working with the very young) Helps release tension, clear the lungs of congestion, increase energy and improve focus.)

Hold a small craft pom-pom ball or cotton ball in the palm of your hand. Take a big breath and blow the ball off your hand as far as you can. (For kids, you can give them each a different color to see how far they can make it go each time.) Even the very small and children with adaptive needs can practice this to some degree.) You can practice this about 3-5 times at first and gradually work up to 8-10 times. Last winter, I even had one Adaptive class of teens work up to have a "snowball fight" this way, where each side of the room had to blow the "snowballs" to the other side and keep away the "snowballs" that were coming at them with their energy breath. They still talk about it .

Another way I teach energy breath with little kids is tell them to hold out their hands, palm up and pretend they are blowing out a birthday candle for themselves on a cupcake. This is something most children can relate to. To help them practice a really big energy breath, I have them imagine blowing out 45 candles on a giant cupcake for my birthday!

Calming Breath:
(Sometimes called "Little Breath" or "Quiet Breath" with small children) This is a quieting relaxation breath. It can be used to help induce calm before sleep, and just before, during or after a stressful event or situation.)

Take a quiet breath in through your nose, deep into your belly, to the slow count of 3 (for small children ) or 4 (for bigger kids or adults) Breathe out slowly to the count of 3 or 4.  (You can also use the cotton or pom pom ball for this exercise only this time, the ball must stay in the child's hand and NOT be blown off. This exercise will quickly teach breath control.)


Laughing Breath:
(Reduces & releases tension and improves respiration.)

Breathe in slowly and deeply-and as you breathe out laugh!

These are just a few ways that breathing can be practiced & used by all ages to keep the body balanced and calm. There are many others! I hope you find these few to be helpful! To learn more about fun ways to teach yoga and other healthy techniques to your children or  students, please visit us at: http://www.bodylogique.com/

To schedule a customized evaluation for a Stress Reduction Plan for yourself or your child, please contact me at: Barbara@bodylogique.com

Love & Laughter!
~Barbara







(Pictured from Left: My oldest son Michael, his father, my younger son Steven and myself at a music & arts event the boys played at 3 years ago . This is the only photo I have of us all together and in spite of the rough road we have all travelled together (and apart,) I'm encouraged and comforted by the fact that we have all moved forward and are better for the experience.)

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Surf's Up! Adaptive Beach Yoga

So while talking with the kids last week at camp about what they like to do, there seemed to be a recurring theme: Swimming!

There are mostly boys with autism, ages 5-10 in the camp. For the ones with more developed communications kills, their favorite swimming is done at the beach-and their favorite "beach' topic is definitely sharks.
So taking this into consideration & since it was summer and since recent events have created alot of talk and debate about the current & future safety of our sea life, I thought that we would work with the topic of "Beach Yoga". It has proven to be a great choice!

Our warm up consists of breathing exercises followed by 'surfing'-the yoga mat is now a surf board, and variations of locust pose, warrior pose, mountain, triangle & down dog becomes a 'surfer' paddling his board out to the waves, surfing and (gently) "wiping out". The 'surfers' are taught the correct and safe way to 'wipeout' which is also a lesson in body awareness & self control. They ask for this every time, and it keeps them excited about yoga, so I keep doing it as a permanent part of the class. It also is a perfect opportunity for them to release pent-up energy. Kids need to do that before there is any hope of them "being still".

Surf music is played during the warm up. After 3 minutes of surfing, the kids (and the assistant teachers) are pretty warmed up! So we take a quick break with quiet breathing while I begin to explain the other activities & tell the day's story.

Our story is an original (by BodyLogique®) about a seagull that travelled over many miles of land to get to the ocean-over farms, mountains, volcanoes, trees, and even rainbows and when he got to the ocean he could see all the people on the beach & creatures below the water-fish, stingrays, sharks, coral, sea snakes, whales, sea horses, seaweed, jellyfish etc.  

As the story unfolds, the children each contribute a part of the story-this is facilitated by prompts: "Where is he flying now?" "What else does he see?"  "Name another sea animal/creature..." etc. The yoga is the movement of all the wonderful and creative animals they 'see' (some I have never heard of!).  In this way, and on many levels, the story comes alive. This is easily adaptable by using color photos, flashcards or some visual prompts for the children who need it.

We then played a non-competitive problem solving game of "Survivor Island." This is a variation on musical chairs and was designed to encourage cooperation and auditory processing. When the game was finished, the kids wanted to play again, but we were short on time. I had to bribe them with our next activity which was making their own "Message in a Bottle".
We wind down our class with a simple Guided Imagery-quiet music and reminding the children of their breath-to listen to it-like the ocean waves, rolling in to them- and away. Bringing  refreshment, happiness, love and all the things they need and taking away tension and all those thoughts & feelings they don't need.



The "Beach" or "Ocean"  theme can be expanded in a multitude of ways and adapted to various settings & skill levels. It can be done in the home, at a camp program, outside, in the classroom, by the pool, virtually anywhere that is comfortable, safe and secure for the group you are teaching. It fulfills the requirements for 1 hour daily of physical exercise set by the National Association for Sports & Phys Ed. I encourage parents and educators to teach &  play with their children in this way. You don't need any special skill or equipment, as it does not have to be perfect. It takes just a little imagination and a desire to lead your child through creative movement lessons.

Click here for more ideas on Sensory Games.


For more information on the Wanna Play Program (with locations in PA & NJ) , please click here


Click here to order the complete  "Ocean Surfari" summer S.M.Art Story™ curriculum!





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Refresh Everything!

Everybody has a cause-something they are sincerely passionate about. Something personal that moves them to action, whether it be recycling, animal cruelty, education, etc.

So what is your passion? Art? Dance? The environment? What do you really care about? Education or Health reform? If you had the chance, how would you want to change the world? Maybe you are a teacher or a coach-mother-or an everyday Joe or Jane.  Regardless of who you are, what your passion  is, or even if you are looking for work right now, I can tell you that you CAN make a big difference in your community and your world.

Pepsi is giving people a chance to make a difference by giving away millions of dollars in grants each month to fund great ideas that will refresh individuals and communities everywhere as part of its 'Refresh Everything Project' campaign.

There are 1,000 submissions accepted electronically on a first come first serve basis each month in 5 different categories. There are 4 levels of grant awards ranging from $5,000 up to $250,000. Once a project is accepted, then the grants are awarded by community votes. A total of 10 grants are awarded  by most votes in each category.

I am very excited to announce that after 4 months of submitting my idea, my Refresh Project, The Creative Movement Project  (Which will bring low cost/free Adaptive Yoga & Creative Movement Classes to Children with Special needs)  has been accepted for the August round of voting that starts in just 2 short weeks!

My project was first conceived a few years ago when I worked in NJ as a classroom assistant and 1:1 aide to children with autism. I had always worked with children in some capacity & had done this specific work for several years under a very compassionate & talented teacher and a great team of 1:1 aides and found that this was my passion. 

As much as I love my work I have always had an inner sense that we could do so much more for the kids and the families. I started playing yoga based movement games- (something I had been certified for and never used regularly) during therapy sessions to break it up a bit and saw that it seemed to help the kids handle tension and to focus better, but most of all, they were laughing!

I kept using these techniques and even consulted with OT's, yoga teachers and other educators to refine my games. I did this right up until I moved out of the district to Bucks County PA where I now live. When I left NJ, I decided that I wanted to provide adaptive Yoga classes as an enrichment activity to families and schools in the community. I have been able to do that for the last 2 years in PA, and my Pepsi project will expand this work to include all children of all abilities, in PA, NJ and surrounding areas, especially those who are limited by financial restrictions. It will also provide equipment & training programs for parents and teachers so that they can use this program to help their children & students stay physically healthy, develop friendships and learn while reaching their highest potential.

While I was in the process of submitting my idea, I was fortunate enough to meet 2 amazing & passionate people I'd like to tell you about. These are my "Pepsi Refresh Partners" and we are three separate projects supporting each other through August's round of voting. Their stories are below and I encourage you to read more about them by clicking on  the links!

Multiple Sclerosis Dreams:

David M. Serotko is the founder of Multiple Sclerosis Dreams, Inc. (www.msdreams.org)  In late August 2006 he was preparing to complete his Associates Degree. A few days before school was to begin, he started to feel very off balance & suspected an ear infection. His toes were tingling and almost numb. Although an initial visit to the doctor turned up 'normal", the symptoms worsened into severe dizziness & nausea. David contacted his doctor with grave concern & was given an MRI. It was confirmed in September that he had MS.

Within a few weeks he fortunately improved to a point that was better, although he still had the "MS hug" and trouble with balance. Through it all he was able to complete his degree, in David's words: " At the time I owned my own computer consulting business and lost several clients because I could not service them due to my illness. At that moment, I realized that life can change in an instant &  that things I wanted to do later in life may not be a possibility. It was the hardest thing I had ever been through."

After several moves and experiencing layoffs & job discrimination, he and his wife made two trips to Maui and lived life to its fullest. He flew in a helicopter for the first time, drove up a volcano & hiked around it, met some wonderful people, "and had the time of our lives..." .

"The reason I founded this organization is that I want everyone with Multiple Sclerosis to be able to fulfill their dreams. I was fortunate to be able to do many things and want the same for others in my boat. Whether we enable you to do something you have always wanted, or give you hope that things can happen for you, we will make a difference. No one should have to live their life feeling like a disease will keep them from fulfilling their dreams. I am not going to accept this, and neither should you. Together, we will make dreams come true for people with Multiple Sclerosis!
David's "Multiple Sclerosis Dreams" project will help those dreams come true for so many!


Kris Courtney: The REAL Color of America:

American Artist & Author Kris Allen Courtney, drawn to benevolence and disability awareness by his own personal experience, from his struggle as a child born into years of surgical intervention, (being in a body cast at only 3 days old)  to an ensuing lifelong continuous health struggle, has created ‘The REAL COLOR of America’ Project. Through this project, he is dedicated to service and participation for all beyond their disabilities. Kris’ art is bold and thoughtful in its message to the viewer and invites you to pause. This energy opens Kris to the strife and parallel beauty of the real color of life surrounding us all.

"The "REAL Color" project is designed to use art to bring a spot-light awareness to cities and towns across the country in need of inclusion. Through the travels across America, this project will create a unique abstract map of the cities and communities visited as well as the people of all abilities who participate."  Kris creatively uses open plein air creations coordinated with Local Fund Raising Organizations geared towards poverty reduction, food, special needs and disabilities, to create a beautiful medium for a truly inclusive American Art Exhibit. A gallery has generously offered to house the completed pieces.

Kris's book, "Norma Jean's Sun"  is painfully reflective yet ultimately hopeful. A story told through the eyes of a boy who believes he has been mistakenly born into the world and a man who conquers physical and emotional injustice--and thrives. The memoir  reveals not only the struggle and heartrending elements of generational lives “gone wrong,” but also the love and growth of a human being overcoming the odds and determined to find a way to live life to the fullest.

Kris's "REAL Color" project will allow many others to do the same.


From August 1- 31, I am asking you to please go to the Pepsi website and vote everyday for these 3 "Pepsi Refresh" projects that will impact so many individuals and communities in a positive way. It only takes a moment of your time. You can go to the Pepsi website for more details, and you can even sign up to get e-mail voting reminders here.

These 3 projects can also be followed on Facebook and Twitter. We will be posting updates on our respective project progress so please check back for any developing news!
Thank you for your passion & your support! We know that together, we can refresh communities everywhere by including everyone & helping all people make their Dreams come true!

Love & Laughter
~Barbara

www.bodylogique.com

BodyLogique on Facebook

BodyLogique on Twitter

The Creative Movement Project


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Going Barefoot

Go Barefoot!

There was a time when walking around barefoot was frowned upon as immodest and indecent. In fact, merely watching someone walking without his/her shoes, or at least slippers, was bound to create an uproar. This is no longer the case and in fact, there is an actual society, called 'Society of Barefoot', dedicated to the pursuit (you guessed it..) of walking barefoot.

No matter how well made a shoe or sneaker is, none can compare with the freedom & comfort derived from bare foot walking. The first thing I do when I come home from work is kick off my shoes. In fact, those who walk in the house with their shoes on encounter more aches and pains in the body, as compared to the people who indulge in barefoot walking.

A 2006 study found that shoes may actually increase stresses on the knee and ankle, and suggested that adults with osteoarthritis may benefit from walking barefoot. A 1991 review article found that barefoot walking supported optimum foot development, and the best use of shoes are to protect the foot from injury rather than for correction of problems.

Some doctors believe shoes are very damaging to children's feet. A 1992 study found that children who wore shoes all the time were three times more likely to have flat feet than those who did not, and suggested that wearing shoes in early childhood can be detrimental to the longitudinal arch of the foot.  


In general, people who have went barefoot in their childhood have fewer problems with their feet such as deformities, agility & flexibility, as well as their posture, then those who wore slippers, sandals or shoes.


Barefoot walking helps align the toes & strengthen the weaker muscles of the feet and ankles.We are learning with the advancement of scientific and medical knowledge that walking barefoot has several benefits:

• It helps the leg muscles pump blood back to the heart & may be beneficial for varicose veins.
• It helps relax tense, constricted & tired feet.
• Strengthens and improves flat feet
• Improves circulation & can have a cooling effect on the body, (especially if walking on wet grass.)
• Sensory (tactile) there are 5,000 nerve endings in the bottom of each foot to help us "feel" grounded
• Bare feet sensing the surface walked on  helps us think clearly and increases ourcapacity to focus.

In movement arts such as dance, yoga, tai-chi and other martial arts, it is believed that being barefoot helps a person absorb 'Chi', or the life-force energy from the earth and form a deeper connection with their inner & outer environments.

While there are several benefits, there must be awareness about how to safely go barefoot. Foot problems that can result from walking barefoot include cuts, abrasions, bruises, puncture wounds (from broken glass and other foreign objects,) Poisonous plants, animals, or parasites (can infect the body through the cuts on an injured foot.) Proper footwear is needed to protect the feet from these things when walking in unfamiliar areas or where injury can occur.


In addition, individuals with diabetes or other conditions which affect the sensory ability of the feet are at greater risk of injury while barefoot. In this case, extreme caution should be shown when going barefoot.

An alternative is to wear thin shoes with minimal padding such as moccasins, which results in a similar effect to going barefoot, but will still protect the tender skin and underlying tissues of the foot.

Below are a few simple exercises you and your child can do, (along with wearing proper shoes when out and going barefoot when you can,) to help relieve foot tension, strengthen muscles and improve tactile senses:


TOE STRENGTHENERS:

Toe strengtheners can increase flexibility, muscle tone and control of the toes. From standing, bring the big toe up and press the four little toes down. Draw the four little toes up while pressing the big toe down. Draw the big toe and baby toe up as you press the three middle toes down,etc. Singling out each toe to move individually will be challenging as well as frustrating. (You can start this one by sitting in a chair and using your fingers to "coach" & coax the toes where you want them before you try and move them individually).

FINGERS BETWEEN TOES:

From a seated position, interlace your fingers between your toes. (if you can't do all of them start with 2-3 at a time and work your way up to interlace all.) This stretches the muscles of the toes and allows them to spread. This action can be very challenging for some people due to foot problems & confining shoes. Be patient and work a little at a time. Eventually your flexibility will improve.


TENNIS BALL ROLLS: (My favorite)

Roll the entire sole of the foot on a tennis ball (or a spikey ball shown at right). This helps to warm up the feet as well as breaking up any tension being held in the feet. This exercise also accesses many important pressure points on the sole of the foot. The gentle pressure on the muscles and connective tissue can relieve tension and regain fluidity. Do for several minutes each side, several times a day. (While sitting at your desk at work or on the computer is a perfect time to try this!)



PICK UP MARBLES/COTTON BALLS WITH TOES:
(I do this with the kids-we call it "Toe-Ga"!)

By using your toes to pick up marbles, cotton or other small objects it not only strengthens the foot muscles but also promotes the use of using toes as individual entities as opposed to a group. This improves overall circulation & functioning of the foot.

Many yoga poses will also help strengthen the feet, toes and ankles- and improve overall posture: all of the standing & leg balance postures, as well as Downward Dog, Hero's Pose and Chataranga to name a few.
 


For more information on how yoga and movement arts can help you and your child improve health and build Strength, Character & Confidence, please *visit us at:
www.BodyLogique.com 

 
*Also on Facebook and Twitter


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