Using Yoga and Mindfulness in Classroom / Counseling Zsuzsa Kiraly, PhD, RYT Hagin School Consultation Centers Fordham University, Graduate School of Education New York / NY / zkiraly@fordham.edu
Overview Popularity of yoga and other mindfulnessbased practices. What is yoga? Waking Up Our Bodies and Brains sequence. Benefits of yoga and supporting scientific research. Stress and the brain. Yoga4Classrooms. Suggested Sequences.
Popularity of Yoga and Mindfulnessbased Practices Yoga and mindfulness-based practices have become quite popular. Increased stress and fast paced life. Plugged-in culture. Yoga and mindfulness-based practices seem to provide an antidote for these pressures. Research and scientific support for their benefits.
Let s Start with Waking Up Our Bodies and Brains o o The 5 movements of the spine: Extension; Side bend; Backward; Forward; Twist
Yoga means join or unite Integrating all aspects of self (mind-body) are achieved through the disciplined practice of: l Physical postures à regulate the body l Breathing l Concentration à regulate the mind; mind-body à gives direction to awareness à activates attention à promotes self-reflection Learning through body-mind connection à integrated experience
Benefits of Yoga and Mindfulnessbased Practices for Children Physical l Neuromuscular and vestibular development l Balance, body awareness, coordination l Posture and alignment l Digestion, immune system, sleep Brain l Tension and stress l Focus, concentration, and attention span l Memory and learning l Imagination and creativity Adapted from Yoga 4 Classrooms, 2010
Benefits of Yoga and Mindfulnessbased Practices for Children Self / Social l Discipline and self-control l Confidence and self-esteem l Cooperation and social interaction l Social awareness and responsibility Overall l Mind/body connection l Healthy lifestyle l Sense of well-being Adapted from Yoga 4 Classrooms, 2010
Prolonged Stress Brain stem and Limbic reactivity (survival mode) l Amygdala: responds to stress as if it were a real danger l Hypothalamus: chronically high cortisol level l Hippocampus: impaired consolidation of information from short-term to long-term memory à impaired learning à Need to reduce reactivity when it s not actually necessary
Stress and the Brain Difficulties in learning and memory function stres s Constant survival mode: fight or flight Impaired behavioral regulation Overloaded stress response systems: amygdala and hypothalamus Impaired cognitive regulation Blockage of executive function center
Research Better ability to pay attention, improved self-control, classroom participation, and respect for others (Black & Fernando, 2013). Decrease in hyperactive behavior, inattentiveness, and other ADHD symptoms in 3 rd graders (Klatt, et al., 2013). Decrease in symptoms of depression in children 12-16 years of age (Kuyken, et al. 2013). Less stress and enhanced school climate in at-risk high school students (Wisner, 2013). Reduces bullying behaviors in school (Dee Marie, et al, 2006). Improves behavioral regulation, metacognition, and executive functions: initiate, monitor, and shift (Flook, et al, 2010; Rueda et al, 2005). Improves concentration, mood and ability to function under pressure in elementary school students (Ehud, An & Avshalom, 2010). Reduces rumination, intrusive thoughts, emotional arousal in elementary school students (Mendelson, Greenber et al, 2010) ** For additional studies and references visit www.yoga4classroom.com Supporting Peer-Reviewed References; Supporting Articles, Books, Websites
MRI Studies o o o Neural Activities State Changes Dorsolateral PFC: executive-decision making and judgment Cingulated Cortex: integration of attention, motivation, and motor control Brain Structure Trait Changes Increased cortical thickness in PFC areas that support executive functions (behavior regulation) Decrease in gray matter in stress response system (Amygdala) Biochemical Changes Release or reduction of hormones (cortisol) and neurotransmitters (serotonin, norepinephrine, dopamine, GABA) responsible for emotion regulation
Brain Behavior Relationship What We Know Behavioral / emotional dysregulation (executive function difficulties) are related to suboptimal brain function. Brain functions can be altered by regular, sustained practice. Brain plasticity: window of opportunity continues into late adolescence and adulthood, with heightened malleability at ages 5 and 11-12.
Yoga is Developmentally Sound Children have natural propensity towards movement and nature à yoga is a moving meditation and many of the poses are derived from nature and the animal kingdom Limited attention capacity Tree à yoga, being a moving concentration practice, avoids taxing attention resources Children are kinetic learners à yoga provides the opportunity to learn through movement Concrete vs. conceptual learning à bodily sensations in yoga are very real and concrete and give immediate physical feedback (e.g., focused attention)
Yoga 4 Classrooms Overview A whole child health and wellness program 67 yoga and mindfulness based activities organized into six categories, each includes sub-activities and discussion points, that focus on improving the health and wellness of the whole child.
Yoga 4 Classrooms Research Cite literature Y4c research Source: Yoga4Classrooms.com
Yoga 4 Classrooms Author: Lisa Flynn Yoga 4 Classrooms Card Deck
Yoga and Mindfulness in Counseling Cognitive approaches may not be appropriate for all students and stress-related problems. Stress, or strong emotions, are experienced both by the mind and the body. Promote emotional/behavioral regulation and present moment awareness which are the foundation of learning and social-emotional intelligence. Provide students with inner resources (sense of calm, feeling centered, self-acceptance). Students realize that making themselves calmer influences their learning and social interactions
Yoga and Mindfulness in Counseling Recognizing what s happening à awareness Attending with attention to what s happening à mindfulness Containing and balancing the emotional energy l Emotional climate of the counseling room l Emotional state of the child à Coming to a calm and balanced place
The Breath What a breath can do? Present moment awareness Effect on the nervous system l Sympathetic l Parasympathetic Nasal breathing
Let s Breathe Coming to the Present Moment Calming; Focusing; Energizing, and Balancing Breaths
Releasing Tension o Level out the emotional landscape Washing Machine Release anxiety, worry or anger. Integrate. Cleanse. Clear the slate. L o o s e n U p!
Suggested Sequences Managing anxiety and stress Preparing for test Boosting confidence and self-esteem Enhancing focus and attention Dealing with conflict Increasing self-regulation, awareness, and self-knowledge
t Managing Anxiety and Stress Calming breaths, physical release of tension, self care Corkscrew Energize. Release. Cleanse. New perspective. Y o u r D e s k A
Preparing for Test Loosening and energizing the body; focusing the mind Do My Best Coordination. Integration. Brain builder. Power Breath Empower. Boost confidence. Energize. L o o s e n U p! Breathe Let s
n Boosting Confidence, Self-esteem, and Mood Centering, empowering, and opening up activities; positive thinking Picture It Tree Positive thinking. Confidence. Affirmation. Empowerment. Warrior I Confidence. Personal power. Strength. Affirmation. Warrior II Endurance. Strength. Personal power. Warrior III Balance. Endurance. Strength. Focus. Control. oimagination Vacati S t a n d S t r o n g S t a n d S t r o n g S t a n d S t r o n g
Dealing with Stress / Conflict Release; calm down; gain new perspective Washing Machine Release anxiety, worry or anger. Integrate. Cleanse. Clear the slate. Balloon Breath Calm. Focus. Clarity. L o o s e n U p! Let s Breathe
Enhancing Focus and Attention Focusing, disciplining, and centering activities / Hyperactivity, inattention Count Down to Calm Chair Mindful Meditations Calm. Focus. Center. Release frustration. Alleviate anxiety. Strength. Patience. Discipline. Balance. Focus. Calm. Center. Restore. Let s Breathe S t a n d S t r o n g S t a n d S t r o n g Imag ination Vacation
Increasing Self-regulation and Awareness / Executive Functions Relaxation through extension à self-regulation of affect à endurance, or the ability to deal with challenges in a relaxed manner Finding the edge, or being steady and comfortable in the midst of challenge à self-monitoring and self-directing Understanding and working with strengths, weaknesses, and limitations à fostering self-awareness Centering the body centering the mind à focus and concentration à self-awareness à self-regulation skills à stay centered in stressful situations
Be Well
Let s Relax Consolidate/Integrate the Experience Visualization Mindful meditation
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