Monday, December 9, 2019

CLASSROOM YOGA FOR KIDS MAY RELIEVE ANXIETY

Participating in yoga and mindfulness activities at school may help anxious third-graders improve their well-being and emotional health, according to a small study.



Researchers worked with a public school in New Orleans to add mindfulness and yoga to the school’s existing empathy-based programming for students needing extra support. Researchers randomly assigned third graders screened for symptoms of anxiety at the beginning of the school year to two groups. A control group of 32 students received care as usual, which included counseling and other activities led by a school social worker.
The intervention group of 20 students participated in small group yoga/mindfulness activities for eight weeks using a Yoga Ed curriculum. Students attended the small group activities at the beginning of the school day. The sessions included breathing exercises, guided relaxation, and several traditional yoga poses appropriate for children.
Researchers evaluated each group’s health-related quality of life before and after the intervention, using two widely recognized research tools. They used the Brief Multidimensional Students’ Life Satisfaction Scale-Peabody Treatment Progress Battery version to assess life satisfaction, and the Pediatric Quality of Life Inventory to assess psychosocial conditions and emotional well-being at the beginning, middle, and end of the study.
“The intervention improved psychosocial and emotional quality of life scores for students, as compared to their peers who received standard care,” says principal author Alessandra Bazzano, associate professor of Global Community Health and Behavioral Sciences at Tulane University School of Public Health.
“We also heard from teachers about the benefits of using yoga in the classroom, and they reported using yoga more often each week, and throughout each day in class, following the professional development component of intervention.”
Researchers targeted third grade because it is a crucial time of transition for elementary students when academic expectations increase.
“Our initial work found that many kids expressed anxious feelings in third grade as the classroom work becomes more developmentally complex,” Bazzano says. “Even younger children are experiencing a lot of stress and anxiety, especially around test time.”
The researchers report their findings in the journal Psychology Research and Behavior Management.
Additional coauthors of the study are from Tulane and Project Peaceful Warriors. The Phyllis M. Taylor Center for Social Innovation and Design Thinking and the Center for Public Service at Tulane University funded the work.

Monday, December 2, 2019

Your Body Stores Stress In These 2 Areas

We all know that stress starts in the mind and can affect the body. When we get stressed, we tend to tense up, causing our muscles to contract and develop tension. There are two areas of the body where stress has a more serious impact than others: your traps and shoulders, and your hips. Fortunately, there are several things you can do to combat and release the tension. Here's what I recommend.


How to release stress in your traps and shoulders.

Our traps and shoulders can carry some serious stress—stress that's most commonly caused by thoughts of the future (e.g., stressing about something that hasn't happened or worrying about something that will happen). Usually, it's something that's lingering or building over time. This stress can result in headaches, poor posture, and fatigue. Also, from a physical aspect, the way we look at our phones, carry bags, or even sleep can cause tension in our traps and shoulders, which puts stress on your body overall.

Ways to combat stress in your traps and shoulders:


1. Massage
Massage is great for relieving stress, decreasing lactic acid buildup (soreness), and decrease pain.
2. Stretch
Doing slow side-to-side neck stretches and slow head circles can help. Also remember to pull your shoulders back during these. You want to have good posture while doing these.
3. Ice and heat
Alternating ice pack and a heating pad can help relax the muscles around the neck and shoulders.
How to release stress in your hips.
Finally, the hips can carry stress. It's one of the areas where most people don't realize stress resides. The hips do so much work, both directly and indirectly. By standing and sitting for too long, the hips can become tight. Mental stress can also manifest in the hips. Even more than that, tight hips can lead to back pain and minimize performance. 

Ways to combat stress in the hips:
1. Stretching
Taking the time to stretch every day—even 10 or 15 minutes—can make a huge difference in the amount of tension your muscles carry. To release tension in your hips, pay special attention to your hip flexors, quads, and hamstrings.

2. Using a foam roller
Foam rollers are one of the most undervalued pieces of fitness/recovery equipment out there. Using a roller on your hip flexors and glutes can help release any built-up tension living in your hips.

3. Leg inversion
Lastly, lying on your back with your legs up against the wall is an effective tension-releasing strategy. This allows gravity to pull the blood back to the hip and causes some relief in the legs and hips.

The takeaways
Aside from these techniques, there are things we can do in general to lower our stress and, by proxy, our muscle tension. Meditation, for example, can help relax your mind and body to release mental worry. Also, eating a healthy diet can help decrease inflammation (which goes hand-in-hand with stress) and hydrate your muscles. Lastly, integrating foam rolling and stretching into your daily routine can help relieve muscle tension, which can allow you to move well.

Author: Jason Williams, NASM-CPT
Also follow www.soyoga.com.sg
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Sunday, November 10, 2019

What Everyone Should Know About Mindfulness at Work

The fact is that a “routine” is a near-universal, a daily fact of life. In a “traditional” home, one or both of the parents go to work, and children go to school, and–if they’re fortunate enough–see each other for a few hours in the evening. Unfortunately, we often run from task to task by rote and not with mindfulness.

For the typical person, work takes up 1/3 of their time on Earth (another 1/3 allocated to sleep). The average life expectancy of an adult within the United States is 78.74 years. This means, assuming an 8-hour workday, that the common man or woman will work about 176,378 hours during their lifetime.
Note: we understand that this is a rough number, as we’re not taking into account retirement, vacation, overtime, and a few other vital variables.
“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; live the actual moment. Only this moment is life.”- Thich Nhat Hanh
In the quote above, Thich Nhat Hanh–a Vietnamese Buddhist monk–is describing how to be mindful during a very routine practice — drinking tea, in this instance.
In this article, we discuss how we can use work time to become better versions of ourselves using mindfulness.
First, we’ll cover some basics about mindfulness (what it is, its purpose, etc.) Second, we’ll explain how these centuries-old practices can benefit the ones we love and us.
It is our sincere hope that this article is well-received and that it helps the millions of people out there who are struggling with job satisfaction. Most importantly, we hope that our readers understand and implement the principles of mindfulness in their daily lives—at work or anywhere else.

WHAT IS “MINDFULNESS?”

Although our intelligent readers are probably well-versed on the basics of mindfulness, it may be beneficial to explain the basic principles of the practice further.
First, mindfulness is a type of meditation called “mindfulness meditation,” “concentration meditation,” “single-pointed meditation,” or “single-pointed concentration.” It is essential to understand that mindfulness meditation can be practiced anywhere at any time, regardless of circumstance.
Second, mindfulness meditation is simple in concept, but often challenging to execute and sustain – at least during the initial phases. The reason is quite simple: mindfulness meditation requires “tunnel vision-like” focus, completely immersing oneself in all tasks, small and large.
Mindfulness meditation requires our cognitive resources to be 100 percent present and focused on the task at hand. A job may be as simple as washing dishes or preparing your child’s lunch to something intricately complex, such as writing a new programming code or drafting a business plan for potential investors.

WHY PRACTICE MINDFULNESS MEDITATION AT WORK?

In essence, mindfulness meditation requires the ability to disrupt and discard any thoughts or feelings that may throw you “off course” from what you’re doing here and now. The practice of which requires the ability to do so under less than desirable conditions, which often includes work-based tasks.
In studies devoted to job satisfaction (or lack thereof), 70 to 80 percent of people strongly dislike (or hate) their job. The chances are that you’re of the people who despise commuting to your workplace every morning.
Ancient Buddhism likens the mind of a human being to that of a monkey (AKA “monkey mind.”) Statititians estimate that the average person has between 50,000 to 70,000 thoughts per day. Given this statistic, what do you think the probabilities are (remember, 70 to 80 percent of people hate their job) that negative thoughts dominate during one’s time at work?
The odds are that the average person, consciously or subconsciously, has many negative feelings and thoughts throughout the workday.
Yet, this negative frame of mind is EXACTLY WHY one should consider mindfulness meditation during work.
As you become more proficient at mindfulness and mindfulness meditation, you will disengage the autopilot mode of the brain and bring it back under your control.

FIVE SIMPLE WAYS YOU CAN PRACTICE MINDFULNESS AT WORK

As mentioned, mindfulness meditation is—at least at the beginning—a straightforward yet exhausting endeavor. In one concise sentence, this is what you should be doing:

1 – DEVOTE YOUR FULL ATTENTION TO WHATEVER WORK-RELATED TASK YOU ARE DOING.

If you’re drafting an email to a colleague, your attention should be wholly directed to the email. If you’re having a conversation with a boss or subordinate, your concentration should be directed entirely towards the dialogue taking place.
Multi-tasking is a myth. You cannot simultaneously perform two important tasks at the same time. You are setting yourself up for frustration instead of powering up your positivity by trying!
Here are a few other ways you can become more mindful while on the job.

2 – BE GRATEFUL YOU HAVE WORK

Even if you aren’t working at a job you love, you have the potential to earn income every day. Instead of a mindset of negativity about why you hate your job, focus on the plus side.
Aside from earning money, you are developing job skills, building a network of professional relationships, and sharpening many life skills every day that you report to work. Open your heart to gratitude. It will change your life.
Some people share that a gratitude journal is their favorite way of keeping track of their bounties of blessings regularly.

3 –  TAKE YOUR LUNCH BREAKS (OUTSIDE WHEN WEATHER PERMITS)

So many of us eat lunch at our desks. We don’t even give nourishing our bodies the time it deserves. However, eating lunch is more than consuming a sandwich and an apple. It recharges your very soul and gives you the spark you need to power through the rest of your afternoon.
Take your lunch break. Away from your desk! As you eat your food, savor the flavor and texture. Clear your mind of thoughts about the workload that awaits you for that short lunch period.
And when the weather is beautiful, head outdoors for your break time. You’ll enjoy the kiss of sunshine on your face, the sweet chirps of birds, and the feel of a breeze caressing your skin. Be at one with nature as you enjoy your lunch hour.

4 – EXERCISE DURING THE DAY

Throughout your workday, take a few minutes to treat your body to the gift of motion. This practice is particularly imperative if you work at a desk-bound job.
Stretch your arms high above your head and inhale. Slowly lower your arms and exhale. Feel an awareness of the motions and also your breathing. Notice how they sync up as you repeat this.
Do gentle side lunges to stretch out your leg muscles. Hold each lunge in place for 20 seconds and focus on slow and gentle breathing patterns as you feel the stress of the workday leave your body.
These stretching and breathing sessions should last only 5 minutes or less. However, they will make an enormous difference in your mindset if you perform them twice daily (once in the morning and once during the mid-afternoon lull).

5 – EMBRACE TECHNOLOGY

Many of us have a smartphone or a fitness watch. And, many of those have apps that can help you become a more mindful employee. For example, the Fitbit lineup offers an app called “Relax.” This app guides you through a two-minute deep breathing session. It helps you to slow down, refocus, and take in the moment.
Think you’ll forget to do this exercise? Then use the alarm function on your watch or phone to remind you!

FINAL THOUGHTS ON PRACTICING MINDFULNESS AT WORK

Naturally, if you’re just now undertaking the practice of mindfulness, you may find that the mind is exceptionally hesitant to obey your commands. To “reign in” a wild mind is similar to taming a wild animal—a significant amount of effort required upfront, and some gentle guidance afterward.
No matter if your mind wanders off after a second, a minute, or an hour, whenever you notice your mind being undisciplined, gently bring it back to the task at hand. Initially, you may need to do “bring it back” many (many) times throughout the day. However, as you become familiarized with the concept of mindfulness, sustaining attention—no matter how difficult the task—will eventually become as natural as breathing.
and

Sunday, November 3, 2019

The Benefits of Yoga for Kids

Love seeing more and more articles about kids yoga benefits!
"The next time your toddler has a major meltdown, try dropping into downward dog with them, or firing up a meditation app for a dose of positivity. You may be surprised at how quickly they wind down. An increasing amount of evidence highlights the benefits of yoga and meditation for toddlers, with studies showing that practicing both can lead to everything from reduced anxiety to better emotional regulation and increased attention spans for kids as young as 3. “Reports from parents, caretakers, and teachers suggest that children who learn yoga early on are physically healthier and mentally better adjusted,” preeminent yoga scholar Shirley Telles wrote in a 2012 article titled, “Effect of Yoga on Mental Health in Children.”

Everyone from entrepreneurs to educators have caught on, with kids’ yoga studios springing up nationwide and more preschools weaving yoga and meditation into the curriculum. App developers are jumping onboard, too, rolling out interactive meditation apps geared toward kids, such as Breathe, Think, Do with Sesame developed by Sesame Street. “Yoga gives young kids the tools to recognize an emotion as it’s rising,” says Jill Carey of Chicago’s Mission Propelle, which runs yoga programs in partnership with nearly 90 elementary schools across Illinois. “They can evaluate it, process it, and have a positive response to it.”
How exactly do yoga and meditation work to calm the brain? Studies have shown how doing certain poses or deep breathing can help to “downregulate” or slow our sympathetic nervous system, which triggers a fight-or-flight response to stressful stimuli. “A big part of yoga is helping kids articulate their emotions,” says Erin Bracco, co-founder of Buddha Belly Kids Yoga in Chicago, which holds classes for kids as young as 18 months. She uses games — like having children balance a Beanie Baby on their head or stomach—to help them zero in on exactly how individual body parts feel. “Kids will say things like, ‘I feel sad, and I feel it in my stomach.’”
Exercises don’t have to be tricky to be effective: Even basic moves like child’s pose can help keep children grounded. Likewise, simply instructing kids to take deep breaths when they’re riled up can have a calming effect. “Instead of expecting kids to sit down after recess, we would start with mindfulness and meditation,” recalls Bracco, a former special-education kindergarten teacher. “It really shifted the classroom culture.”
“With yoga, you don’t need a particular skill set or equipment, and you can engage in it anywhere at any time,” Carey adds. “That means anyone can reap the benefits.”

Special Practice

Studies show yoga is especially helpful for children with ADHD and autism
Research published in the American Journal of Occupational Therapy in 2012 found that elementary-aged kids with autism showed declines in noncompliant behavior after practicing yoga five days a week for 16 weeks.
Along with schools, hospitals are incorporating yoga into therapy for special needs patients. Children’s Hospital Colorado, for one, uses it with kids as young as 4.
Yoga may be especially effective for special-needs children because they tend to respond well to modeled behaviors. When an adult displays calmness—say, by taking deep breaths—children typically mirror those emotions. Erin Bracco, who works with special-needs kids at her Chicago-based studio Buddha Belly Kids, says, “The more grounded adults can be, the energy shifts that way.”

By Samantha Lande
Also follow www.soyoga.com.sg

Sunday, October 20, 2019

"Mommy & Me" NEW mat!



Launching today a new pair of MiniYOGI mats! Have a look at the « Mummy & Me » Breathe & Smile travel mats 💕
Mats are available as a pack of 2, or individually. « Breathe » mat is adult-sized (1.8m), « Smile » is kid-sized (1.5m).
Both mats are super soft and thin, washable, easy to transport to do yoga with the mini-you anywhere!
Order your mats now at www.miniyogi.com
Deliveries - Singapore only.

www.soyoga.com.sg