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Yoga can be a great tool to help students regulate their nervous system. When children (and adults) are emotionally uncomfortable, their bodies send out warning signals (like a racing heartbeat, sweaty palms, tight muscles, etc) that can feel very uncomfortable. Yoga teaches us to aware and in control of these sensations. It can also be a great tool for relaxing or dealing with stress.
Yoga can be a great tool to help students regulate their nervous system. When children (and adults) are emotionally uncomfortable, their bodies send out warning signals (like a racing heartbeat, sweaty palms, tight muscles, etc) that can feel very uncomfortable. Yoga teaches us to aware and in control of these sensations. It can also be a great tool for relaxing or dealing with stress.
Use the poses* and descriptions** below to try yoga at home!
Use the poses* and descriptions** below to try yoga at home!
Click here to download a set of my yoga flashcards.
Click here to download a set of my yoga flashcards.
“Downward facing dog”
This pose is an upside down “V” shape.
Balance weight equally between arms and legs, hands and feet
Spread fingers wide and press hands down
Lift hips high into the sky!
Let your head relax downwards
Benefits: arm, back, and leg strength
"Chair Pose"
Stand with feet together and big toes touching.
“Glue legs together.”
Bend knees and sit back as if sitting in a chair.
Reach arms up.
This is a challenging, powerful pose.
Benefits: strengthens quads, core, and upper back
“Superman Pose”
(This pose can be done with arms reaching forward or out to the sides)
Chest pulls forward, feet pull backwards.
Belly muscles support you while your chest and legs lift off the ground.
To make this pose easier, keep legs on the ground.
Benefits: core and leg strength
“Butterfly Pose”
Sit with soles of feet together and knees out to the side.
Feet can be close to the body for more stretch or farther away from the body for less stretch.
Sit up tall.
Benefits: Thigh stretch, calming, encourages good posture.
<> “Triangle Pose”
Stand with feet 3 feet apart.
Turn right toes out, left toes in.
Reach arms out the sides and reach for the right side of the room.
Lower your right hand to the ground and reach left hand up.
Look up at your right hand or down to the ground.
Benefits: core, arm, back, and leg strength
“Tree pose”
The toes of your “non-standing leg” can be on the ground, or anywhere on your leg (except on your knee).
1. For balance, press foot into leg and leg into foot.
2. Stare and a spot in front of you that is not moving.
Benefits: coordination and balance
“Child’s Pose”
With knees and heels together, let head rest on the mat
Reach hips down and back.
Arms can reach forward or back towards your toes
This is a restful pose that allows your back and hips to stretch.
Benefits: Calming, restorative.
“Crescent moon”
1. Clasp hands together.
2. Reach hips to the right and lean to the left.
3. Reach arms to the left.
4. Gaze up at right elbow.
5. Repeat on left side.
Benefits: side body stretch
“Warrior Two”
· Keep pressing feet down.
· Reach arms out to the sides.
· Make sure front knee is directly over front ankle
Gaze over front middle finger.
Benfits: leg, core, arm strength. Hip flexibility. Grounding.
“Warrior One”
Make sure front knee is directly over front ankle
Reach arms up the sky,
draw shoulders down and away from the ears
Try to square hips to the front of the room.
Benefits: Leg, core and arm strength. Hip flexibility.
“Warrior three”
This is an advanced pose.
Use belly strength to stay balanced.
Remember, falling down is part of the fun!
Benefits: Core, back, arm, and leg strength. Balance.
“Cobra Pose”
Lay on belly.
2. Place hands under shoulders.
3. Bend elbows back towards your feet behind you.
4. Use back muscles to pull chest forward and up.
Benefits: Upper back strength.
Navasana Pose
1. balance on sit bones (not low back)
2. use belly strength to balance as you lift arms and legs
3. bend knees if you like
Benefits: Belly strength.
Seated twist
Do not attempt on a full stomach.
Use belly to twist and look over your shoulder.
Benefits: digestion
Half Moon pose
This is an advanced pose!
1. Find your triangle pose
2. Then lift back leg up!
Benefits: Core, leg, and arm strength. Balancing and grounding.
* "Yoga ted" images are the creation of artist, Beryl McCartney. Her drawings of delightfully cute teddy bears demonstrating anatomically accurate yoga poses have always made me smile!
** Always practice yoga safely. This webpage is meant to supplement the instruction of a qualified yoga teacher. Obtain and follow your healthcare providers advice, when applicable.
Research Publications about Yoga:
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Pediatr. 2009 Jul-Aug;9(4):212-220.e1-9.
Carmody J, Baer RA. Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a
mindfulness-based stress reduction program. J Behav Med. 2008 Feb;31(1):23-33.
Chen TL, Mao HC, Lai CH, Li CY, Kuo CH. [The effect of yoga exercise intervention on health related physical fitness in school-age asthmatic
children]. Hu Li Za Zhi. 2009 Apr;56(2):42-52.
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Field T, Diego M, Hernandez-Reif M. Tai chi/yoga effects on anxiety, heartrate, EEG and math computations. Complement Ther Clin Pract. 2010
Nov;16(4):235-8. Epub 2010 Jun 29.
Jensen PS, Kenny DT. The effects of yoga on the attention and behavior of boys with Attention-Deficit/ hyperactivity Disorder (ADHD). J Atten Disord. 2004
May;7(4):205-16.
Kaley-Isley LC, Peterson J, Fischer C, Peterson E. Yoga as a complementary therapy for children and adolescents: a guide for clinicians. Psychiatry
(Edgmont). 2010 Aug;7(8):20-32.
Khalsa SB, Hickey-Schultz L, Cohen D, Steiner N, Cope S. Evaluation of the mental health benefits of yoga in a secondary school: a preliminary randomized
controlled trial. J Behav Health Serv Res. 2012 Jan;39(1):80-90.
Khalsa SB. Yoga as a therapeutic intervention: a bibliometric analysis of published research studies. Indian J Physiol Pharmacol. 2004 Jul;48(3):269-85.
Kinser PA, Goehler LE, Taylor AG. How might yoga help depression? A neurobiological perspective. Explore (NY). 2012 Mar;8(2):118-26.
Manjunath NK, Telles S. Spatial and verbal memory test scores following yoga and fine arts camps for school children. Indian J Physiol Pharmacol. 2004
Jul;48(3):353-6..
Netz Y, Lidor R. Mood alterations in mindful versus aerobic exercise modes. J Psychol. 2003 Sep;137(5):405-19.
Noggle JJ, Steiner NJ, Minami T, Khalsa SB. Benefits of Yoga for Psychosocial Well-Being in a US High School Curriculum: A Preliminary Randomized Controlled
Trial. J Dev Behav Pediatr. 2012 Feb 16.
Pradhan B, Nagendra H. Immediate effect of two yoga-based relaxation techniques on attention in children. Int J Yoga. 2010 Jul;3(2):67-9.
Pradhan B, Nagendra HR. Effect of yoga relaxation techniques on performance of digit-letter substitution task by teenagers. Int J Yoga. 2009 Jan;2(1):30-4.
Rangan R, Nagendra H, Bhat GR. Effect of yogic education system and modern education system on memory. Int J Yoga. 2009 Jul;2(2):55-61.
Rangan R, Nagendra HR, Bhatt R. Effect of yogic education system and modern education system on sustained attention. Int J Yoga. 2009 Jan;2(1):35-8.
Rangan R, Nagendra HR, Bhat GR. Planning ability improves in a yogic education system compared to a modern. Int J Yoga. 2008 Jul;1(2):60-5.
Robert McComb JJ, Tacon A, Randolph P, Caldera Y. A pilot study to examine the effects of a mindfulness-based stress-reduction and relaxation program on
levels of stress hormones, physical functioning, and submaximal exercise responses. J Altern Complement Med. 2004 Oct;10(5):819-27.
Rosenblatt LE, Gorantla S, Torres JA, Yarmush RS, Rao S, Park ER, Denninger JW, Benson H, Fricchione GL, Bernstein B, Levine JB. Relaxation response-based
yoga improves functioning in young children with autism: a pilot study. J Altern Complement Med. 2011 Nov;17(11):1029-35.
Saeed SA, Antonacci DJ, Bloch RM. Exercise, yoga, and meditation for depressive and anxiety disorders. Am Fam Physician. 2010 Apr 15;81(8):981-6.
Scime M, Cook-Cottone C. Primary prevention of eating disorders: a constructivist integration of mind and body strategies. Int J Eat Disord. 2008
Mar;41(2):134-42.
Shapiro D, Cook IA, Davydov DM, Ottaviani C, Leuchter AF, Abrams M. Yoga as a Complementary Treatment of Depression: Effects of Traits and Moods on Treatment
Outcome. Evid Based Complement Alternat Med. 2007 Dec;4(4):493-502.
Streeter CC, Gerbarg PL, Saper RB, Ciraulo DA, Brown RP. Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in
epilepsy, depression, and post-traumatic stress disorder. Med Hypotheses. 2012 Feb 24.
Streeter CC, Whitfield TH, Owen L, Rein T, Karri SK, Yakhkind A, Perlmutter R, Prescot A, Renshaw PF, Ciraulo DA, Jensen JE. Effects of yoga versus walking
on mood, anxiety, and brain GABA levels: a randomized controlled MRS study. J Altern Complement Med. 2010 Nov;16(11):1145-52. Epub 2010 Aug 19.
White LS. Reducing stress in school-age girls through mindful yoga. J Pediatr Health Care. 2012 Jan-Feb;26(1):45-56.
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