Protect Your Child's Bone Health

Photo: Schoolhouse Rock-

           Them Not-so-Dry Bones

              playrific.com

We know that new bone cells are constantly growing-newer ones are replacing weaker ones every few months. In fact, we get an entirely brand new skeleton about every 10 years.  So everything we let our children eat and and every activity we encourage them to engage in will contribute in a big way to their overall skeletal health.

We also know that as we age, we lose some of that bone density and strength. Its a lesser known fact that low bone density and osteoporosis are occurring more frequently in children and teens. Less active lifestyles; poor nutrition; and decreased exposure to the sun - an important source of vitamin D, which helps calcium absorption in the digestive tract- have all  made children more vulnerable to fractures and bone loss.  

In addition, research indicates that darker skinned children tend to be at a higher risk for vitamin D deficiency, due to their higher level of melanin in the skin. Melanin actually blocks absorption of sunlight, preventing the proper absorption & synthesis of vitamin D which can in turn affect bone health as well.

Other factors affecting bone development are metabolic & congenital disorders, medications, smoking (second-hand), kidney or neuro-muscular disease, bowl disorders, general poor diet/eating habits, and prolonged immobilization.

So how can you help protect your child's bones?

[This article and other nutrition related posts have been moved 

to our FoodLogique Blog. Please use the link to continue reading.]

Contact: 

bodylogique@yahoo.com

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Building Good Posture from the Ground Up

Photo: Balancing Eggs
robbinssports.com 

When we think of good posture we tend to think immediately of the back of our bodies: spine & shoulders. We spend a lot of time encouraging our students to "Sit up straight and pay attention". While the spine is one area that makes up overall body posture it doesn't begin or end there. Good posture actually starts in our feet.

Our feet are our base. Like the trunk of a tree, the base of a mountain, or the foundation of a building, the job of our feet is to support, balance and stabilize our bodies from the ground up as we are walking, standing, running, jumping and even when sitting. This is not an easy feat. (Sorry for the bad pun-I just couldn't help myself!)

In the absence of abnormalities of the foot, we are able to keep our upper bodies erect for extended periods of time. However, when feet are weak, flat, injured, confined in improper footwear, deformed or otherwise  not placed & used properly, this can have a collapsing effect on the entire body. This is especially important to keep in mind for children who have low muscle tone or poor upper body posture.

The  feet must be strong and stable enough to support not only the legs, but the torso, spine and head as well so that the body balances & aligns over the feet.  This is the foundation for all good posture & what provides the stability for all forms of healthy movement. We can tell the kids to sit up straight all day long and it won't improve their posture one bit until they feel stable at their base and from their feet.

To help your child's posture begin to improve, start with their feet. Try these simple activities and poses yourself and then with your child or students, 2 or 3 at a time. 

If you have time, go through them all. While watching TV is a great time to do this or in between activities or tasks as a transition. (Also very useful during standardized test taking. ). 

The key is to take boring exercises and give them new life-making a fun game for children to"play" rather than a monotonous routine to "do". If you make this a fun part of a child's daily activities, he will naturally take to it and eventually do it on his own.  

Keep words and instructions simple and use photos when available. (These are listed in order from easiest to most challenging. Modify number of repetitions or use props as needed. A link to a download with images is available at the bottom of post.)


Walk barefoot: 
On carpet, in grass or in cool sand, free of debris. As much as possible.Yes, I'm one of those nuts that  believe that being barefoot is one of our unalienable rights and should be allowed in schools and offices as well. There are about 5,000 nerve endings in the bottom of each foot-bare feet making contact to the ground beneath us while working is when we feel most relaxed, safe & "connected"- not just symbolically, but from a sensory & neuro aspect as well. (I will get into all of that in another post.) From an aspect of anatomy-it strengthens and stretches muscles and keeps joints moving.


Foot Massage: 
Be sure to allow a few minutes each foot-do not rush the process! With hands, gently press, knead, rub and stretch the foot-starting a the toes and going to the heel and back to toes again. (Don't forget ankles! )-kids can do while watching TV -give them the imagery that they are kneading play dough or putty, pressing the buttons on their Game Boy or sending a text message to a friend. ) remember those 5,000 nerve ending s and make each one of them feel happy! This releases tension in feet that can refer tension all the way up the spine to the back of head. (The best way to relax a headache is to massage your feet.)


Rollers: 
A different sensation than an actual foot massage, but just as effective in a pinch. Place a tennis ball, rubber ball or pool noodle cut to 8" lengths under your foot. Roll back and forth for a few minutes applying a bit of pressure as you roll. Be sure to roll under each foot. Relaxes and stretches foot & ankle muscles.

Doll Toes: 
Have children sit on floor with feet extended to the front. Just like a Barbie doll-point and flex toes (instruct children to push toes away-and bring toes back) do this to some upbeat music (We like "Salsa"  and the title track from the "Monkey Hip Gumbo & Mothball Stew" CD. So do the kids.) To add variety, vary the tempo and combinations (right foot only, left foot only, alternate feet, etc.) Do 20-30 times each foot. Strengthens & stretches.

Foot circles: 

I instruct the children that we are going to pretend we are painting circles on the carpet, wall (or in the sky) with our feet. Children can do this at their desks. As we are "painting", I ask them to imagine the colors they are using. (keeps them engaged)  Have them do 20 or 30 circles-instead of counting, try having them each name a color and paint 3 circles in that color. Good for ankle & calf strength.

Knee Circles: 

(Tai Chi) While standing with feet together, bend knees and place hands on them. Rotate, bend and extend knees in a (horizontal) circular motion while keeping feet solid on the floor. For kids I call these "Stirring soup" or "Stirring the Cookie Batter". Rotate 10-20 times in each direction. Strengthens feet ankles and knees. (My tai Chi instructor tells me that if we do this daily, we will never have a heart attack-I'm not sure what the connection is, but he's never steered me wrong before!)

Toe-Ga: 
Yoga for your toes! Use about 10-15 craft pom-poms, tiny porcupine balls or cotton balls. One by one, pick up and place in a cup or bowl using only the toes. Kids will really focus on this-they may use their hands at first to place cotton balls between toes-that's okay-they are problem solving! When they place all the balls in the bowl, have them do it with the other foot. This is a great sensory activity and will strengthen and stretch the toes.

Toe lifts: 
Ask your students to imagine they are stretching & reaching (or climbing) way way up on their tippy-toes to get some candy/toys that they really want! For entire foot, ankle and lower calf-and upper body posture.

Mountain Pose: 
Stand with both feet together (slightly apart & under hips is okay if having difficulty ). Toes and heels are "glued" to the ground like a steady strong mountain base. spine is straight and head is lifted. Arms relax at sides. (It may be helpful to show a picture of an actual mountain and ask, "What would my/your body look like if it were a mountain?" ) Grounding and stabilizing for lower body. Encourages good spinal posture and proper breathing.

Tree Pose:  
Using one foot for balance, lift other foot off of floor and place at ankle or just below knee. (Do not encourage children to place foot directly on opposite knee as they tend to wobble and want to flop on floor-instability and injury can result.) To encourage steadiness, tell children the "secret" that if they look at a spot or object on the wall, (or an actual tree) their whole body will stay more still. (For children who are able, and for extra challenge, have them stand on a balance disc. Use caution, supervision and do not leave children unattended when using equipment.) Stay steady for 10 slow breaths to start-gradually increasing in increments of 3-5 as skill is obtained. (One trick is to have students stand close enough to an (unbreakable) mirror that they can see their breath each time they exhale. Keeps them more engaged, focused & steady.) Strengthens foot, ankles and legs and encourages good spinal posture.

Bird Pose: 
(Also called Airplane) Use one foot for balance and lift opposite foot to back of body. Use arms out at sides like wings for balance. Remind the students to make good contact with floor using their base foot- toes and heel. Hold for 10 breaths. You can also do in front of mirror to increase engagement. (Kids love to see their breath make a cloud on the mirror!) Repeat other foot. Strengthens foot, ankle, legs and hips.

Skater's Pose: 
(AKA Warrior 3) From Bird Pose, extend leg fully to back of body and simultaneously bend forward, raising arms to front of body, so that back leg, back head and arms form a straight line parallel with the ground. Hold for 3-5 slow breaths to start, gradually working up to 15.  Strengthens entire body, especially core.


Get the downloadable version  of these activities here!   (Under the "Fall Specials" Banner.)




For more posture & sensory games to build strength, character and confidence, click here.

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







.

From The Archives

Well yesterday I realized that I didn't schedule a Friday "In Case You Missed It" Post! It was a such a  beautiful day, that I was out of my office most of it. I hope you were too.

Today I've selected a few of the most-viewed articles-and a few of my personal favorites- from my archives and linked them here. Enjoy & feel free to pass on to others the ones you find most useful.

"In Case You Missed It" will return on Friday in its regular spot.

Have a great week everyone!


~Barbara



Helping your Child Sleep Well
(January, 2012)
It is estimated that as many as 30% of all children may have a sleep disorder at some point during childhood. Sleep disorders can impact health, school performance, day to day activities & social-emotional adjustment. For this reason it is important for both parents and educators to understand these disruptions and simple ways to assist children to rest and sleep better...



The Connection Between Sensory Integration & Yoga
(July, 2009)
Yoga itself is a natural form of sensory integration and It can be adapted to a variety of ages, learning styles and environments. Yoga will assist in facilitating many of the same skills as conventional S.I. as all 5 senses are stimulated & integrated during a 30-45 minute yoga session...



 Breathe-Relax
(July, 2010)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...



 Living in Color
(November, 2011)I love taking walks in the woods this time of year. The colors of the foliage is absolutely beautiful and so restorative & healing to me. My daughter often refers to this time of year as "Living in Color". Color is a form of non-verbal communication. Colors say something to us when we look at them. What colors make you feel happy? Agitated?


Peace Pose
(May, 2011)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...



Where Mind, Body & Technology Meet
(October, 2011)When I was a kid you couldn't pay me to stay inside. (Unless it was snowing out. I did not like the cold much and still don't.) 4 years ago, I moved myself and my daughter to an area with plenty of parks, rocks to climb, biking & hiking trails and lakes. I am surrounded by the beauty of the woods & 'out doors' is a large part of my life. But as much as I advocate movement, sensory integration and art & nature being vital for children to learn & thrive, I want to also acknowledge that there are many places where the mind, body & technology meet and can live in harmony...



Dragonflies
(May, 2010)

"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...





Contact Barbara: barbara@bodylogique.com

 

In Case You missed it-March 19-23

Here are the "In Case You Missed it" links of the top relevant articles for this past week.

"In Case You Missed It" is a new feature on the S.M.Art Kids Blog.

Each Friday, we will feature the top articles (archived and new) that are relevant to our personal interactions that week with parents, students & educators.

To read the original article, click on the title link. (A short description as a quote or excerpt taken right from the article appears under each link.) The source is listed under the article title. Please feel free to share with the original links & authors referenced.

If you have an article link you would like to add, contact Barbara at the e-mail at the bottom of this post.
Please report any broken links to Barbara at the e-mail link below.

Have a great Weekend!

~Barbara

barbara@bodylogique.com

Five Great Conferences for Teachers:

(Classroomtalk.com)
Attending conferences is a vital part of professional development for educators. At conferences, you have the opportunity to learn new ways to become a better teacher and to confer with colleagues whom you normally never see from the seclusion of your classroom. There are so many meetings for professional educators, that the choice of which to attend can be overwhelming. Here are five that will surely not disappoint. They run the gamut from technology to neuroscience and neuroscience to online learning.

Failing Our Autistic Children

(Recordnet.com)
The educational system,is failing to adequately prepare children with autism for independence as adults. "I'm very tired of meeting adults with autism who can do a math worksheet properly but can't cross the street by themselves," ...

The Need for Pretend Play

(Psychology Today)
Over the last seventy-five years a number of theorists and researchers have identified the values of such imaginative play as a vital component to the normal development of a child...

Backpack Misuse Leads to Chronic Back Pain

(American Chiropractice Association)
Back pain is pervasive among American adults, but a new and disturbing trend is emerging. Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor...

Hand Strengthening Activities for Kids

(Kidzoccupationaltherapy.com)
Many children naturally develop adequate strength in all of the hand muscles to learn the fine motor skills needed to manipulate toys, dress themselves, and use a pencil and scissors. There are some children however, that do not acquire this strength as easily and need extra attention to gain that necessary strength. Here are some activities designed to help children with weak hand muscles and poor fine motor skills...

3 Stages of a Lasting Friendship

(S.M.Art Kids Blog)
Our children need to be taught that friendships do not happen overnight, nor do they happen automatically. They take time to grow. This is a theme I re-enforce in my yoga programs as well as when interacting with my daughter and her friends. I have often reviewed and explained the 3 stages to a lasting friendship...

10 Unique Gardening Activities for Kids

(Code Name Mama)
Gardening for me is more than just a way to save money by growing vegetables. It is humbling. Miraculous. Exhausting. It is an exercise in delayed gratification. It physically connects me to the Earth. Gardening tests my patience while strengthening my spirit. With that in mind, I have compiled ten fun gardening activities appropriate for all ages of children, but particularly suitable for toddlers and preschoolers. Enjoy!



Contact: barbara@bodylogique.com

A Tool for Self Control: Mountain Pose

"Tall Mountain" Pose

Earth and sky, woods and fields, lakes and rivers, the mountain and the sea, are excellent schoolmasters, and teach some of us more than we can ever learn from books.   ~John Lubbock

What do earth, sky, lakes, rivers, mountains and the sea teach us? Or more accurately, what do they teach us about our own nature?

My OT partner Lisa and I recently selected  mountains as a teaching imagery for our Thursday night yoga therapy group.

One 9 year old student was having difficulty standing still in line during dance recitals and practices and was given constant reminders to stop fidgeting. This made her anxious and she would forget her routine. It was a cycle that was becoming very stressful for her and she could not enjoy her dance events. We wanted to give her a useful tool so she could self-regulate while waiting for her turn to dance or in line at school or anywhere she felt fidgety.

We selected "Mountain Pose" because of the versatility, adaptability & ease of execution. Most children can learn it quickly & practice the posture with success. The posture is a transitional pose, easily executed. Its benefits & effects are immediate and yet so underestimated.

Lisa has a huge photographic mural of a lake surrounded by mountains so we showed the group one evening and asked them each to give a brief description of how the mountains looked to them. Some words they used were: tall, strong, large, quiet, pretty, snowy (at the top) graceful, peaceful and green. We gave our own descriptions, and pointed out that the mountains were all of these things, and also very sturdy and stable at the bottom (the 'base') and very light and graceful at the top. The middle was just right-nice and strong holding the top and bottom together.

We demonstrated to them how to "be like a mountain in [their] bodies" by showing them "Mountain Pose". As each of them practiced Lisa used their descriptive words for reinforcement & pointed out key areas for them to think of:

• *feet slightly apart and even with each other toes pointed straight ahead
• spine straight
• tummy strong
• head lifted high
• eyes facing forward
• arms at sides
• heels and toes pressing down into the ground

*(Normally the pose is done feet together. However, the adapted version,  feet slightly apart, makes it easier for children with poor balance. Feet are gradually moved closer together as the student demonstrates he or she is ready.We use 15" diameter circles cut from regular yoga mats and have the kids place their feet on either outer edge of their"Peace Circle"). 

We had the children practice while on their mats. The mats gave them a boundary to work within. Then came the test to see which mountains were 'sturdy'. I walked around to Lisa then to the students and stood behind each to gently push the upper arms sideways to see if I could "Move the Mountains" left or right. As I began to apply pressure, each student responded by "pushing" back equally to stabilize against the amount of pressure I was applying. We used this opportunity to get feedback from the children themselves asking:

• Could I move them or Were they sturdy/stable/strong?
• If they moved when pushed, what could they do to be more sturdy?
• How could they put their feet (their 'base")  to be more sturdy?
• How could their arms help to be more stable? etc.

If they didn't know the answer then we made suggestions. The kids were aware and insightful with self-evaluation & did well with adjusting their own postures to be stronger immovable mountains. We even showed them how to practice "Mountain Pose" while seated in a chair.

Breathing was emphasized. "Breathing into your feet" and "back out your nose again" reminded the children to keep their breath flowing and be aware of their feet (sturday base) connecting them with the ground.

'Tiny Mountain' Pose

We talked about examples of when to use this posture, such as in line for the bus, in the cafeteria, at the grocery store and of course we specifically addressed dance recitals. (I said that my daughter used it when she got really nervous and it helped her stay calm and feel confident.) We reminded them that each one of them had a strong, beautiful, peaceful mountain inside and could remember to be like it whenever they needed to.

Our relaxation that evening reflected a "Peaceful Mountain" themed imagery for reinforcement.

Last night, our student's mother told us that this simple imagery and posture tool was a very useful one for her daughter and that she remembered to use it unprompted during a dance event last weekend. It kept her calm, focused, less nervous and able to stay in line waiting to perform. She made the connection between the strong peaceful nature of a mountain, and that of her own strong peaceful self  & she really enjoyed herself at the event.

The students continue to use the tools we give them and to teach us different ways to apply them in everyday life. Each class as I learn more about the group, I learn more about myself too.

I learn to be as trusting & willing to try new things as they are.

I learn that the analogies & words I use to teach them are also ones that I need to hear and remember for myself.

And I learn how to move mountains.

Or not.




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Cat Pose: Holding on and Letting Go

A few weeks ago as I was coming in from an early morning walk I heard a rapid, barely audible 'meow, meow' coming from my basement window well.  When I went over to peek down I saw a tiny black kitten had fallen down into the well and could not seem to get out.

As I reached down to lift him out, he quieted immediately and started to shiver and shrink away from me. He did not appear to be hurt, so I guessed he was either scared or cold as it had been a chilly night and I had no idea how long he had been down in there.

I took him inside, wrapped him in a towel and warmed him up. He never purred nor made a sound, he just lay there, a bit calmer now, letting me hold him and scratch his ears, surrendering to the moment. I sat outside with him as it warmed up hoping the mother, with a collar and tags (with an address) would come looking for him, but she did not. I went and asked the neighbors if they lost a kitten and none of them had. After several hours, now attached to this beautiful creature, I  reluctantly decided to take him to a local animal hospital to see if they could find him a permanent home. (I cannot have pets due to my lease agreement.)

When I brought him into the waiting room, he suddenly came back to life, climbing out of the towel, up onto my shoulder looking around. I took him to the receptionists counter & he climbed right out of my arms & onto the desk. He purred and meowed and sniffed and everyone fell in love with him. I left feeling confident that this was the right decision and he would find the perfect family. I named him "Midnight".

All the way home and ever since then, I cannot not help but think of how life is a series of experiences-of moments- requiring and sometimes challenging us to either 'hold on' or 'let go'. Sometimes we hold on to people, memories and things for far too long, and other times we let go of them far too quickly. It requires inner calm, emotional maturity and our full attention to know when we should do which. Each time we let go of something we no longer need, we make room for something else in our life. Every time we hold on to those things we no longer need, whether things or anger, painful memories or relationships that no longer serves us, we block ourselves from experiencing life the way we truly envision it for ourselves: Peaceful, loving, happy and fun. Its a lesson we all will learn either by choice or by force.

In my own practice, I think 'Cat Pose' illustrates this:  Alternating between stretching the spine up and releasing it down towards the ground deliberately along with the movement of breath encourages us to release physical and emotional stress and pay attention to what we are doing, thinking and holding on to. It shows us through our body, that is absolutely OK for us to 'release'. For this reason it has always been one of my favorite postures to do at the end of the day.

For kids, its a fairly easy posture to *practice, and to adapt, either on all 4s on the floor, seated on the floor, exercise ball, in a chair or even a wheel chair. Cat Pose helps release tension in the spine and shoulders (where many of us 'hold on' to physical/emotional/mental tension) and helps to stimulate digestion, elimination and other functions of the internal organs. It also improves posture and improves concentration. Most children find it fun to 'meow' or 'purr' and will tell stories of their own cats or other pets which encourages interaction, verbal expression, communication & other social skills. 'Purring' or 'meowing' releases tension in the vocal chords. (Encourage them to meow or purr loudly and then softly, etc.) Most children find it very calming and will ask to do more of Cat Pose. (It also falls in with the upcoming holiday theme of Halloween.)

It also is something common that they can all relate to & provides a non-threatening way to teach about adjusting to transitions: holding on and letting go.

A mantra or 'chant' can be added with the movement & breath for children who are old enough and when its appropriate: "Don't hold on-Let it Go" or simply "Hold on-Let go".

Sensory aspects addressed are proprioception, interoception, balance, auditory and tactile ( practicing on different surfaces: mats, carpet, furry area rug, etc.)

Some simple illustrations for Cat Pose are below. Remember to encourage children to move slowly, and to breathe (exhale as you round the spine up or backward and inhale as you move the belly button down toward the ground or forward.) The can do this with a 'meow' or a 'purr' to encourage them to take a full breath and release it. Its best to practice on an empty stomach and allow the children to hydrate with plenty of water after exercising, (and throughout the day) even if only moving around a little bit.

Please check with a doctor or therapist to be sure that the posture is safe for the child to practice. (For example, Cat Pose would not be practiced if a child had a rod or pins in the spine for some reason. If you are ever in doubt always ask a professional.)

Keep in mind that for children the postures do not have to be purr-fect (I couldn't resist that one!) just as long as they are not injuring themselves or others, let them move and explore in a fun environment!

*Please supervise children at all times when practicing yoga, exercising or on exercise equipment!

For further adaptations, please contact me: barbara@bodylogique.com

To see full, illustrated instructions on how to practice "Cat Pose", visit Yoga Journal .

Cat Pose on all 4s

Seated Cat Pose (cross legged on a mat or the floor)

Seated Cat Pose (feet flat on floor seated in a chair)

*Seated Cat Pose (on exercise ball-feet flat on floor)

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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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

For more information on children's yoga, please visit us at:

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