Creative Yoga. for Children. Using Imagery to Reinforce the Essential Principles of Movement. by LARKIN BARNETT, B.A., M.A.

Transcription

1 Creative Yoga for Children Using Imagery to Reinforce the Essential Principles of Movement by LARKIN BARNETT, B.A., M.A.

2 Creative Yoga for Children Using Imagery to Reinforce the Essential Principles of Movement By Larkin Barnett, B.A., M.A. Dance Editor: David Oriard Book Design and Illustrations: Kristen Morales Cover Design: Kristen Morales and Kati Baker The author and publisher specifically disclaim all responsibility for any liabilty, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. The ideas, procedures, and suggestions in this book are not intended as a substitute for consulting with a physician. The exercise programs in this book are not intended as a substitute for any exercise routine that may have been prescribed by a doctor. If a reader requires personal medical, health, or other assistance or advice, a comptetant professional should be consulted. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book. This book, or any part of it, may not be reproduced in any form for any other purposes without prior written permission from Lorenz Educational Press. It is strictly prohibited to reproduce any part of this book for an entire school or school district, or for commercial resale Lorenz Educational Press, a Lorenz company, and its licensors. All rights reserved. Printed in the United States of America ISBN P.O. Box 802 Dayton, OH

3 Table of Contents Chapter One: Introduction... 5 Chapter Two: Yoga And Its Benefits... 7 Chapter Three: Breathing Techniques Are Your Own Magic Genie In A Bottle... 9 Chapter Four: Tame the Tigers in Your Temple...17 Chapter Five: Important Principles Of Yoga...21 Chapter Six: Mini-Sitting Poses You Can Do In a Chair...23 for your desk, computer, exams, while watching TV and on long trips Chapter Seven: Sitting Poses...31 for the classroom, gym and home Chapter Eight: Standing Poses...35 for the bus stop, long lines, chores, errands, recess, school, home, gym and the park Chapter Nine: Lying Down Poses...41 for the classroom, gym and home Chapter Ten: Salute to the Sun...47 Chapter Eleven: Deep Relaxation...51 Chapter Twelve: Creative Meditation...55 Biographies

4 Chapter Three Breathing Techniques are Your Own Magic Genie in a Bottle The Sanskrit name for breath in yoga is prana. Think of your breath as a magic genie. The genie is just waiting inside you for your instructions. Let that magic genie out of its bottle. Allow your breath to flow freely throughout your whole body. It has the ability to increase your energy to heal, strengthen, cleanse and nourish. Your breath can carry you through any circumstance in life with calmness, strength and grace. It is a precious gift that provides you with limitless endurance and profound concentration. It protects you from infection and is the guardian of your emotions by calming your fears. It is the doorway to peace and rest. Learn to get very still and listen to your breathing. Feeling Confined: Become an inner detective. Imagine exploring the interior of a flower, kaleidoscope, or rainbow while you breathe. Breathing Mechanics Always focus on your breathing while you hold your poses or at the beginning of your meditation. The breath is the foundation of each pose. Keep your attention on taking slow, calm breaths. Your breathing remains gentle and smooth. Select the length of breath that is the most comfortable for you. Breathe quietly and naturally through the nose. You may want to breathe out through the mouth and nose. Do not hold your breath or force the expansion of the chest, ribs or belly. 9

5 Breathing is our most direct link to the Mind/Body Connection. It is the only involuntary function of the body that we can consciously control and alter. Each day we take between 16,000 and 23,000 breaths. Talk about neglecting one of our body s most powerful Pain: Meditate on your Breathing Exercises. resources, especially when it comes to mind-set, stress management, healing, athletic performance, mood, health and yes, especially physique! Vertical, Horizontal, Sagittal and Three-Dimensional Breathing Exercises Exams, Desk, Computer, TV, Airplane, Doctors Office: Use your Breathing Exercises before and during your school exam. Practice the breathing and mini- Sitting Poses for the other situations. You can choose from any of the four following forms of breathing Vertical Breathing, Horizontal Breathing, Sagittal Breathing or Three- Dimensional Breathing for your yoga practice. You may also choose to practice the breathing exercises on their own. This can be done in ANY position sitting, standing, or lying down. They are practical, internal exercises that can help you out anytime, anywhere during your daily life. We are three-dimensional beings living in a three-dimensional world. There are movements that emphasize one direction more than the others. For example, you can move primarily in the vertical direction Sleep Problems: Instead of counting sheep focus on your Breathing Techniques. (up and down) like during a tennis serve, the horizontal direction (side to side) like a basketball guard s lateral movements, and the sagittal direction (forward and back) like the thrust of a sword in fencing. 10

6 You can direct your inhalations into one of these directions. Make it your intention to fill the interior spaces of your body with air. It is easy and fun when you use the visual imagery. 1. Vertical Breathing Vertical Breathing can help you in becoming a graceful athlete. Imagine yourself diving, high jumping, or shooting a basketball. Use these exercises to gain air time for these rising and falling movements. Tip: Let your inhalations make your body feel taller. ➊ Picture a long sausage-shaped balloon inside your body. Visualize filling this balloon with air up and down, vertically. See the balloon lengthen and expand on your long, slow inhales. Envision the balloon shrinking on your exhales. Position: Lying down on your back ➋ When you inhale: Imagine the balloon expanding from the bottom of your pelvis to the top of your shoulders. ➌ When you exhale: Imagine the balloon deflating into the center of your body. Remember, you can perform the breathing in ANY position, or with daily activities. ➍ Inhale, picturing your balloon expanding along the entire length of your spine. Imagine your tailbone lengthening toward your feet, and your head rising. Exhale. 11