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Role of yoga in tension outlets of children

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Role of Yoga in Tension Outlets of Children

Children now face stressful situations at a more early age. It has a
huge impact on the child’s personality and maturity. It affects their
coping up ability for the latter part of their lives. Hence, it has become
necessary to look into the physical, mental and emotional
development. More attention is given towards behavioral and social
aspect of a child.

           TENSION OUTLETS OF STRESSED CHILDREN

         Physical          Thumb Sucking, Bedwetting,
                           Stammering, Breath holding
                           Eating disorders, Diarrhea, Abdominal
                           Pain
         Mental            Poor Memory and Concentration

         Emotional         Destructive activity, Fear, Anger,
                           Anxiety, Temper tantrums,
                           Aggressiveness, Irritability
         Social            Solitary behavior, mistrust, Ethical
                           values are neglected

  If these signs and symptoms are not recognized and treated, it will
  lead to

     • Health problems
     • Psychosocial complications
     • Triggers existing diseases

  YOGA PRACTICES

  Heritage of yoga and spirituality is gaining sharper focus through
  modern scientific research. Even young infants can be taught certain
  simple child friendly asanas with the names of animals, birds, trees
  and mountains.

  What are the Yoga practices that a child can do?
     •   Respiratory training – Pranayama
     •   Postural training – Asana (physical postures),
     •   Concentration training – Trataka
     •   Relaxation
•   Meditation and Silence


    1.   How does Respiratory training benefit the child?

                  • Harmonizes breathing
                   Slows down the breath
                   Cleanses the airway
                   Prevents respiratory problems
                   Improves concentration
                   Calms the mind


    Names of Pranayama

   Nostril Breathing (Anuloma Viloma)
   Alternate Nostril Breathing (Nadi Shuddhi)
   Bellows Breath (Bhastrika and Kapalabathi)
   Complete Yoga Breath / Sectional breathing (Vibhagha Pranayama)




    2.   How does Asanas benefit the child?

                  •   Increases the stamina and Strength of muscles
                      and ligaments
                  •   Helps in quicker relaxation
                  •   Decreases muscular tension
                  •   Minimizes inattention and impulsiveness

    Loosening exercises
 Shake down, Hands stretch
 Forward/backward bending
 Side bending, Twisting, Neck rolling
 Shoulder rolling

Names of Asanas

Balancing Asana
 Tree Pose (Vrukshasana)
 Dancer Pose (Natarajasana)
 Bird pose (Garudasana)

Tree Pose         Dancer Pose            Bird pose




Standing Asana
 Monkey- Palms to feet (Padahasthasana)
 Crescent Moon (Ardha Chandrasana)
 Warrior Pose (Veerasana)
 Triangle Pose(Trikonasana)
 Downward Dog (Adhomukha Svanasana)
 Elephant Pose
Padahasthasana:       Ardha Chandrasana




Veerasana                    Trikonasana




Adhomukha Svanasana      Elephant Pose
Prone Asana
 Cobra (Bhujangasana)
 Crocodile (Makarasana)
 Bow Pose (Dhanurasana)


Cobra




Crocodile              Bow Pose
Supine Asana
   • Fish Pose

Fish Pose




Seated Asana
 Camel (Ushtrasana)
 Rabbit (Sasangasana)
 Thunderbolt (Vajrasana)
 Squatting Pose (Malasana)
 Butterfly (Badhakonasana)

Camel Pose:                   Rabbit

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Role of yoga in tension outlets of children

  • 1. Role of Yoga in Tension Outlets of Children Children now face stressful situations at a more early age. It has a huge impact on the child’s personality and maturity. It affects their coping up ability for the latter part of their lives. Hence, it has become necessary to look into the physical, mental and emotional development. More attention is given towards behavioral and social aspect of a child. TENSION OUTLETS OF STRESSED CHILDREN Physical Thumb Sucking, Bedwetting, Stammering, Breath holding Eating disorders, Diarrhea, Abdominal Pain Mental Poor Memory and Concentration Emotional Destructive activity, Fear, Anger, Anxiety, Temper tantrums, Aggressiveness, Irritability Social Solitary behavior, mistrust, Ethical values are neglected If these signs and symptoms are not recognized and treated, it will lead to • Health problems • Psychosocial complications • Triggers existing diseases YOGA PRACTICES Heritage of yoga and spirituality is gaining sharper focus through modern scientific research. Even young infants can be taught certain simple child friendly asanas with the names of animals, birds, trees and mountains. What are the Yoga practices that a child can do? • Respiratory training – Pranayama • Postural training – Asana (physical postures), • Concentration training – Trataka • Relaxation
  • 2. Meditation and Silence 1. How does Respiratory training benefit the child? • Harmonizes breathing  Slows down the breath  Cleanses the airway  Prevents respiratory problems  Improves concentration  Calms the mind Names of Pranayama  Nostril Breathing (Anuloma Viloma)  Alternate Nostril Breathing (Nadi Shuddhi)  Bellows Breath (Bhastrika and Kapalabathi)  Complete Yoga Breath / Sectional breathing (Vibhagha Pranayama) 2. How does Asanas benefit the child? • Increases the stamina and Strength of muscles and ligaments • Helps in quicker relaxation • Decreases muscular tension • Minimizes inattention and impulsiveness Loosening exercises
  • 3.  Shake down, Hands stretch  Forward/backward bending  Side bending, Twisting, Neck rolling  Shoulder rolling Names of Asanas Balancing Asana  Tree Pose (Vrukshasana)  Dancer Pose (Natarajasana)  Bird pose (Garudasana) Tree Pose Dancer Pose Bird pose Standing Asana  Monkey- Palms to feet (Padahasthasana)  Crescent Moon (Ardha Chandrasana)  Warrior Pose (Veerasana)  Triangle Pose(Trikonasana)  Downward Dog (Adhomukha Svanasana)  Elephant Pose
  • 4. Padahasthasana: Ardha Chandrasana Veerasana Trikonasana Adhomukha Svanasana Elephant Pose
  • 5. Prone Asana  Cobra (Bhujangasana)  Crocodile (Makarasana)  Bow Pose (Dhanurasana) Cobra Crocodile Bow Pose
  • 6. Supine Asana • Fish Pose Fish Pose Seated Asana  Camel (Ushtrasana)  Rabbit (Sasangasana)  Thunderbolt (Vajrasana)  Squatting Pose (Malasana)  Butterfly (Badhakonasana) Camel Pose: Rabbit
  • 7. Squatting Pose Vajrasana Butterfly Pose
  • 8. 3. Concentration training – Trataka  Enhances memory  Helps to discipline the child  Increases attention span Tratak (fixed gazing) is a method which involves concentrating on a single point such as a finger or a candle flame. As we are able to cease the restlessness of eyes seeking something or the other, by fixing its gaze, the restlessness of mind too comes to a halt. Tratak enhances the ability to concentrate. It increases the power of memory and brings the mind in a state of awareness, attention and focus. It stimulates the nervous system. 4. Relaxation Shavasana: Children learn the art of relaxing the body and breathing, and develop a sense of deep awareness.
  • 9. 5. Meditation  Silences the mind  Removes negative feelings  Increases self-awareness Meditation is to simply being present. Thinking about what happened or what will happen is exhausting, but being in the present is not just energizing, it is also the essence of having fun! Real fun can happen in the present only. Meditation is training the mind to be focused on the here and now. In order to have strong muscles, we have to use them again and again. In the same way, to train the mind to be one-pointed, one needs to focus it again and again. Meditation techniques  Chanting OM - AAA, UUU, MMM  Silence
  • 10. Do not expect children to be young adults Do not rob them of their innocence and Joy
  • 11. Dr. (Mrs) Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yogic Science) # 716, 7th Main, J.P.Nagar III Phase Bangalore - 560 078, India Phone: 091-080-2658-3824 Mob: +91-98459-66610 e-mail: drshama65@hotmail.com; drshama65@gmail.com