Here are some common examples of kids yoga poses performed on Milkshake balance boards:
Here is another set:
What you should find is that if you have your child follow along an adult while they do a yoga routine, with them on their milkshake board, they will be equally challenged and will remain engaged.
]]>Your first day of surfing, you will realize your arms will become limp noodles and your rib cage will hurt from lying on a hard board all day. Your neck will ache, your shoulders will sore, and your arms have given out. So prepare for surfing by training beforehand. You don't have to go to the ocean, you don't have to go to the gym, you can train at home on your Milkshake Board.
Exercise 1: Paddle-paddle-paddle
This exercise increases the endurance and strength of the muscles used in paddling. The rockers of the board encourages stability in the core musculature to maintain balance.
Lie prone on the board and start paddling your arms, just gently scraping the ground like you were swimming in 4" of water. Do this for 1 minute and gradually increase to 5 minutes.
Exercise 2: Back extensions
This exercise will help develop your muscles in your back and neck and build up the area of your rib cage as you press your chest into the board.
Lie prone on the board and raise up your chest and legs. Hold for counts of 15 seconds and relax. Repeat 20 times.
Exercise 3: Push-up and pop
You've found your wave, you are paddling fast to get ready to ride your wave. Now you have to push up and pop into a low balance position on your board and ride that wave in. This exercise will not only help build those muscles used for pushing up, but it will create the muscle memory of popping into a balanced position, low on the board.
Lie prone on the board, place your hands near your chest gripping the sides of the board, tuck your toes under and do a push-up. Practice doing push-ups on your board keeping your core engaged.
For popping, you will continue to grip the sides of the board but as you are doing a push-up, you will pop your feet in a low balanced position and you will release the board with your hands and use them for balance out by your side.
]]>
Buddha Jumps over the wall: This made up pose requires focus and determination. It will help build confidence and creativity.
Rooftops: Don't forget to look into each other's eyes when getting into this pose. See who can gaze the longest before blinking or looking away. Start with hands pressed together, standing only one foot apart. Then, step away from each other and slowly push hands up into the air. Smile, laugh, and have fun.
Warrior Friends: Face each other. Have each partner put one foot forward. Then, place the other foot back, bending the knee of the leg that's forward. Hold hands and stretch. Try with the opposite leg and experiment with different stretches. Stay strong and work together.
Double Dog Variation: The first partner should get into "downward dog" position, making a triangle with their body. The second partner will then rest their legs onto the first partner's bottom. In this double dog variation, both partners can look at each other. See if you can howl or bark like a dog five times. Just make sure not to kick your partner!
Forest of Trees: We love doing this pose on the balance board because it really requires a lot of balance, stability, and communication. Try balancing on each leg and take turns describing what kind of tree you would like to be. Or talk about how trees are important to us here on Earth.
Remember to always breathe and work together when doing partner poses. Listen to each other's ideas and come up with variations to each pose. Namaste.
]]>
This pose gives children confidence, decreases anxiety, decreases headaches and tension, and increases full-body circulation.
Downward Dog also strengthens the back, shoulders, hands, wrists, lower back, hamstrings, calves, and Achilles tendon.
Whoever is on top can either rest their feet on the bottom person's back or seat. Have fun...arf arf.
]]>
Ok all men out there....here's why you need to start doing yoga now. Whether you are 15 or 85, yoga is hot! Here are another 5 reasons to get your yogi on.
1) Yoga strengthens your body and gives you a whole body workout without injury. So many sports cause injury to the body, which can do everything from stunt growth to causing debilitation. Yoga is safe, effective, and produces results. It also complements other sports and activities, causing greater flexibility and strength. It can help with muscle soreness and recovery, as well as pain relief. Want to sculpt your muscles? Go Yoga.
2) Yoga helps you focus and gives you energy. No matter what you do in life, these two attributes are essential. Yoga will provide you with this and more. Trying to study for a test? Need to impress that new boss? Want to climb that mountain? Yoga will be your best buddy.
3) Yoga will improve your balance and coordination. Perhaps you like to snowboard or surf...or maybe you play golf or ride a bike. No matter what it is that you do, balance and coordination are important. The older we get, the more we need to focus on these vital concepts. Balance and coordination are the key to independence. Yoga will keep you in check.
4) Yoga relieves stress. Here's something that you can do anywhere at almost anytime. Yoga will teach you many techniques of stress-relief. Even a 10 minute yoga break can do wonders on the body and the mind. Who likes to hang out with stressful people? Do your body a favor as well as make those around you happy-yoga is the key.
5) Yoga is hot! I can't say this enough. Everyone knows that women and kids love yoga, but did you know that women and kids love it when men do yoga? That's right! Not only will you reap the benefits of the above and more, but your kids, wife, girlfriend....you get the point....will think you are Sizzling! Not to mention dads doing yoga sets a great model example for the kids. Don't believe me? Give it a try and see for yourself. Huzzzzu.
]]>
Wheel Pose:
Wheel Pose Partner Variation:
Remember, even if you aren't completely successful doing the wheel pose, attempting this pose has it's own benefits! It improves posture, balance, and flexibility. Namaste to that.
]]>
The other day I was teaching a yoga class when my 4 year old daughter decided to climb all over me. The next day, it felt like I had gone to a personal trainer for a hard-core workout and it got me thinking: I should incorporate some weights into our balance board routine. Why not, right? So, here are 4 core-strengthening and whole-body power poses for you to try on your balance board.
Try going through the whole series 2-3 times. I used 5 pound weights, and recommend starting off light and then working your way up if needed.
HEAVE-HO
Holding the end of the dumbbell in your fingers, place your feet just wider than shoulder-width apart, bend your knees and at your hips slightly, and swing the dumbbell back through your legs.
Pop your hips forwards and bring the dumbbell back up to eye level. If you’re using an adjustable dumbbell, be careful and make sure that the plates are secure. Do this 8 times.
CHOP CHOP
Hold the dumbbell with both hands up and to one side of your head with arms outstretched.
Pretend to slice the dumbbell down across your body and squat as you go, so the dumbbell ends up beside your opposite shin.
Return to the start and repeat. Repeat 8 times, then switch sides.
BLAZING BOAT:
Sit on the floor with your feet in the air and knees bent, holding a dumbbell in both hands in front of your sternum.
Keeping your core braced and arms straight, rotate to one side. Then twist the other way. Return to the start again to complete one rep. Do this 8 times like the others.
PLANK VARIATION:
Begin in a full plank position with a dumbbell on the floor a few inches away from the outside of left hand. Engage abs to keep torso steady and reach right arm under or over left to grab dumbbell. Pull the dumbbell across the floor to the right side of body, releasing it just outside of right arm, and then return to plank. That's one rep. Do 10 reps, alternating sides each time.
Ok, so now you should really feel your core! Always make sure that you keep your core strong and a neutral spine when doing these poses. And by the way, instead of letting my daughter climb all over me while doing these movements, I had her be the photographer….otherwise I would have been a MILKSHAKE board sandwich!
]]>
How To:
1) Have two friends get on the board facing each other.
2) Put soles of feet together-pressing against partner's feet.
3) Hold hands.
4) Lift feet off the ground into boat pose.
Have fun!
]]>Let's start with something easy. Sit in the middle of your board, facing the "MILKSHAKE boards" logo.
Airplane Easy Pose: (criss-cross apple sauce) or put your arms out to your sides as if you are in an airplane.
Now pretend to fly like an airplane. Hold each stretch for a few deep breaths.
Cow Pose: let your belly drop down with your back bent like the letter U.
Cat Pose: arch your back up like a mountain and look down under your belly at your legs behind you.
Do cat/cow together as they are counter stretches to each other. Inhale for cow, exhale for cat. Repeat 10 times.
Mouse Pose: curl up like a ball on top of the board. Feel your belly breath against your legs as you remain in this pose for 3-5 deep breaths.
Snake or Cobra Pose: From mouse pose, slide your feet out from under you and make sure that your feet are together, legs, and seat are firmly placed on the board behind you. Then, lift your chest up from the board and feel the stretch.
After Snake Pose, do Mouse Pose again for the counter stretch (snake and mouse can go hand-in-hand).
Downward Dog: In downward dog, you will want to make a triangle with your body.
Upward Dog: From downward dog, drop your belly and keep your legs and belly off the ground, arms shoulder width apart.
Elephant Pose: Standing up, keep your legs straight and let your torso, head, and arms hang down. Clasp your hands together like the trunk of an elephant and sway or pretend to drink water.
Now, slowly come up and pretend to splash water on your body and back. You can also spray water all around you.
Mountain Pose: Stand tall on your balance board. Take some deep slow breaths. Then, try standing on your tippy toes. For an extra challenge, stand on your tippy toes and look up at the sky.
Tree Pose: An all time favorite....while standing tall, take one heel and rest it against the opposite leg. Then, let your "branches" or arms grow. Remember to repeat with the opposite leg.
Have fun with these poses to get you started on your board. Remember to always be careful and share your MILKSHAKE board with your friends.
]]>
Abra cadabra alla cabon, yoga makes asthma be gone! It’s hard to believe that asthma effects over 22 million Americans. It’s also considered the most common chronic illness in children and can start when children are born or even later in life. It’s been around for over 2,500 years, yet there’s no cure.
However, the good news is that yoga can help. There are many benefits in yoga for people with asthma or other breathing disorders. For one, yoga incorporates a lot of breathing techniques to help people gain a bit more control of their asthma. Meditation helps in relaxation, and certain poses open up the airways and help strengthen the lungs.
Here are 8 poses which help open up the airways and are great for helping stave off asthma attacks.
Easy Pose: Start by sitting “criss-cross apple sauce” or in Easy Pose. Breath in through the nose, and out through the mouth, pressing lips close together as if you are going to whistle or give a kiss. Inhale for the count of 5 and exhale for the count of 6. Remember to sit up straight while breathing.
Cat/Cow Pose: Start by getting on your hands and knees. Inhale as you drop your belly towards the floor. Lift your chin and chest, and gaze up toward the ceiling (Cow Pose). As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back (Cat Pose). Your head should be down, almost between your arms. Inhale again, coming back into Cow Pose. Do this 5-10 times (inhale cow, exhale cat)
Downward Dog: While on hands and knees, lift your booty up as if you are going to stand up, keeping your hands and feet on the floor. Create a triangle with your body, where your arms and back are one side of the triangle, your booty be an angle at top, and your legs be another side of the triangle, feet an angle, and floor the third side of the triangle. Make sure the palms of your hands are shoulder width apart and flat on the floor. Your toes should be curled under facing your arms.
Upward Dog: While in Downward Dog, drop your belly to the ground and stick your head out from your neck. Your arms should be straight, legs straight, and belly arched and hanging. Take some deep doggie breaths as if you are sniffing the air for some clues on where a hidden bone may be.
Fish Pose: Lie down on your back, feet straight and legs straight out in front of you on the floor. Keep your heels together and “fan” out your toes and feet like a fish tail. Now slide your elbows back towards your shoulders, keeping your lower arm and hands touching the ground and your upper arms lifting off the floor. Then, lift your chest up off the ground like a puffer fish and drop your head back. Spread your chest out as much as you can to feel a good stretch. This stretch opens up the air passageways.
Forward Bend/Fold Pose: After Downward Dog, walk feet towards hands and lift hands/arms off the floor. Your legs should be straight and your torso should be hanging from your hips. Let your arms and head sway and just relax. If possible, with every inhale, lift the body a bit up and then with an exhale, extend your arms and hands closer to the floor. Stretch as much as you can without it hurting. This stretch should also be done very slowly. When finished, slowly come up, stacking the vertebrae one at a time until you are standing tall in mountain pose.
Eagle Pose: From a standing position, cross one ankle over the other. Extend your arms out in front of you and cross them over your wrists. Turn your thumbs down to the floor, so your palms are facing each other and interlace your fingers. Bring your clasped hands toward your body, resting them on your sternum. Breath deeply. For an added challenge, try crossing your front leg over and wrapping it around the calf of your other leg. You should be balancing on one leg. Also, bend forward and try to touch your legs with your arms.
Other poses to try are bridge pose, snake pose, camel pose, plank pose, butterfly pose, and triangle pose. Add a few yoga minutes to your daily routine and enjoy your life to its fullest!
]]>HOW TO: While sitting in a calm and comfortable position, imagine that you are a bumblebee. Bumblebees are yellow and black, and ever so furry. They fly around making a beautiful, yet calm and quiet humming sound. Pretend that you are this tiny humming bumblebee flying around peacefully. Inhale deeply and then exhale making a humming sound. Inhale deeply again, and exhale a humming sound, feeling the vibrations of the hum throughout your body. You are the happiest bumblebee in the world.
Now, pretend that you come across some beautiful flowers and you land on one of the flowers to smell it and drink it's nectar. Take a deep breath in and smell the wonderful smell of this beautiful flower. Exhale, making a humming sound again. You are so happy and content. Inhale again, because this flower smells sooooo good. Exhale, making a humming sound again...almost singing. If you want, you can cup the flower in the palms of your hand and smell it one more time. Ahhhh.....it smells so good and makes you feel happy and alive.
Next, you are going to take some of the pollen and nectar back to your hive. You want to share the flower with everyone, and the flower wants you to share it with all your family and friends. Take a sip of the nectar as you inhale (pretend to suck up some nectar) and then rub your hands together to collect some pollen. As you exhale, remember to hum or buzz and say thank you to the flower.
Life is good and you feel relaxed and happy. If you want, you can spread your arms out like wings and fly back to your bee hive to share the goodness that you just discovered. Everyone will thank you.
Variations: Instead of a bumblebee, you could also pretend to make whale sounds and/or songs. If you have actual whale sounds/songs to play as background music, that could also be calming.
Namaste
]]>To start with, try Sun Salutations 3-4 times to get the body going. This will be your warm up. Remember to move slowly through the poses, so that you really get a good stretch and warm up your muscles.
Warrior I, II, and III
When working through the warrior poses, focus your energy on keeping your head up high and arms straight. Open up your chest like a strong warrior, protecting the Earth. Inhale and exhale a few times with each move, so that you get the most out of this series.
Crab/Table Pose and Lounge Chair Pose
Crab/Table pose is great for opening up your chest and strengthening your arms. We like to kick our feet up a few times while in this pose and then after we're pretty tired, we rest in lounge chair pose, which opens up our back and shoulders. This pose also helps your wrists relax after being in crab/table pose.
Criss-cross Pose
While lying down on your belly, criss-cross your arms in front of you. Your arms should be out to your sides at a 90 degree angle from your body, so that your back is open and prone. Take some deep belly breaths, counting to 5 for each exhale.
Bow Pose
Lie down on your belly. Reach your arms and hands behind you and grab your ankles. Gently pull your feet towards your head. Lift your chest and legs off the floor and breath deeply. Remember to do a counter stretch such as mouse/child pose afterwards.
Remember to always listen to your body and instincts. If your shoulder pain persists and you feel like you may have a serious injury, talk to your doctor.
Namaste
]]>
Butterfly Life Cyle: We started out in mouse pose (egg) and then hatched into a caterpillar, which we decided should be like a snake pose. The caterpillar ate leaves and wiggled around. Then, it turned into a pupa or chrysalis. This pose could be lightning bolt pose or a headstand. Finally, the pupa opened up and a butterfly appeared...butterfly pose.
Frog Life Cycle: Again, we started with mouse pose (egg). When the egg hatched, the little tadpoles swam in the water. Superman/Supergirl pose could be used for the tadpoles or a variation of snake pose. The legs of the froglet start to grow and before you know it, there are a bunch of froggies jumping around. The kids loved this so much!
Some other ideas could be to have a tree grow from a seed or an island grow from an active volcano at the bottom of the sea. Yoga is a great way to explain science and history in a fun fashion! Enjoy.
]]>Mindful Breathing
First, sit in a comfortable position, sitting up straight. You may also do this standing, with feet firmly on the earth. Inhale and allow your breath to go all the way down into your belly (versus your chest). Then, exhale completely, as if emptying out all the air of a balloon. Inhale again, slowly, listening to and feeling your breath flow through your body. Do this a few times, enjoying the moment. This is a form of meditation, and great when practiced at least once a day.
Counting Breathing
While sitting or standing in a comfortable position, inhale and count to 1, then exhale. Inhale again, counting this time to 2, then exhale. Inhale counting to 3, and exhale. Do this up to the count of 6. Remember that your exhale should be longer than your inhale and if needed, count with your fingers, instead of in your head. This breathing exercise is great for relieving stress.
Sunshine Breathing
While sitting or standing in a comfortable position, rest your hands and arms by your sides. Then, slowly lift your hands up while you inhale. When your hands reach the top of your head, you can clap them together or just touch them together. Then, exhale slowly, bringing your arms back down to your sides. Repeat 3 more times. This is a great stretch and wonderful way to start off the day. Smile. It will energize you.
Ocean Breathing
When you breath, think of the ocean waves rolling in and out. Listen to your breath and hear the waves bring peace into your heart. Let all of your worries be washed out to the sea. When you breath, it's good to make a sound like ocean waves. It relaxes your mind and body, and brings harmony into your life.
Om Breathing
Whether the lights are dim or whether it's the heat of the day and the sun is shining down on you, this breathing/meditation exercise gets all that "goo" out of your body and energizes the spirit. Om or Aum is a mantra or mystical sound often used in meditation. It's a humming sound that you make when you exhale. Practice inhaling, and then exhaling the word/sound "aum." Let it last and then fade away. For example, inhale the count of 5, and then exhale the count of 6 saying: "au.............mmmmm" You could say another word, such as "peace" instead of "om," however, om is a bit easier on the mouth and throat. It's also a very universal sound, whereas other words and sounds are much harder to pronounce while meditating.
Remember that breathing is the life force that keeps us alive. It is more powerful than we think, and it can be used to help relieve stress, give us energy, and much much more.
]]>This morning I woke up with a backache. I immediately got on the floor and started to do the following series of yoga moves and no doubt within 5 minutes I was fine and dandy sugar candy. I'm not a yoga guru, but I can tell you that yoga helps with all sorts of aches and pains. And personally, I'd rather bend over backwards than take medication any day for a backache. Naturally, doing yoga on a daily basis will help prevent most aches and pains, but for those of us who skip a day or two (or just don't have a yoga routine going), will strongly benefit from these poses.
Remember, when doing any yoga pose, for best results take deep breaths and hold each pose for a breath or two.
Cat/Cow Pose: To start with, get down on your hands and knees.Your hands and knees should be spread apart a bit. Then, arch your back like a cat on Halloween, making it round at the top. Make sure to put your head down and exhale. With your head down, you should be looking under your belly. Now, slowly arch your belly, so that your back drops down and forms a "U". Lift your head and shake your "tail" like a cow would when swatting flies. Inhale cow, exhale cat. Do these poses a few times for best results.
Snake/Mouse Pose: This is another counter stretch to help your back and belly. From cat/cow pose, move slowly into snake pose. Lie on your stomach, stretching your legs out behind you. Make sure that your legs and feet are together, like a strong snake tail. Your hands should be next to your shoulders. Get ready to push your chest up with your hands, keeping your legs and seat firm to the ground. You should feel like a cobra rising up, just until it's comfortable. Lift your head up out of your shoulders and breath. Do you feel the stretch in your shoulders, back, belly, and legs? Now lower your chest down to the ground and curl up into a ball or mouse pose, where your seat is resting on your feet and your legs/knees should be under your belly. Rest your head on your hands or the floor. Take some nice deep breaths and feel your belly rising and falling on your legs. Try to do the snake/mouse pose a few times for a good stretch.
Boat Pose: While seated, lift your legs up in front of you. They should be together and either bent or straight, and your body should be forming a "V" shape. When you are ready, lift your hands up off the floor and hold your knees or keep them straight out in front of you on each side of your leg. You can also pretend to row your boat backwards and forwards.
Superman/Superwoman Pose: Lie on your belly with your arms and hands straight out in front of you and your legs straight behind you, as if you are superman flying through the air. Lift your arms and legs off of the floor and "fly." Then, bring your arms and legs down and rest. Now try alternating and lifting your left arm and right leg simultaneously. Then rest and lift the other sides (right arm and left leg).
Remember that the back is connected to the abs. When we have back problems, it is sometimes due to a weak belly. This is why it's important to stretch and strengthen our whole core or all the muscles surrounding and including your back and abs. My mom has back problems from a car accident that she was in, as well as all the strain that she's done in the past on your back. She's now a swimmer, which helps keep her strong and healthy and she also includes the above poses in her morning workout routine.
.
]]>
Ahimsa (Do not harm): When we talk about harming people and animals, we usually are talking about our words or actions. But, how about our thoughts? They can be harmful, too. The next time you have a negative thought in your mind about someone or something, try ti switch it to a nice thought such as: "I wish my enemy to find love and happiness." Sometimes, just the thought of it makes you smile.
Satya (tell no lies): According to yoga philosophy, truth does not harm anyone. It results i strength in character and personal integrity. Truth is not just about what you say, but how you live your life. Do you practice what you preach? Do you follow through on your words? And how about those thoughts of yours? Are they realistic or are you setting yourself up for failure? Be true to yourself and others. The goal is to have our minds, speech, and actions in harmony.
Asteya (do not steal): This is not just about stealing items, but also about stealing thoughts and ideas from others. It's very natural for kids to copy each other and often times it's a sign of flattery. Therefore, it's important to let people know your intentions and to thank them for their contributions. Again, be thankful for what you have and be content with who you are. Instead of taking something, make it a practice to give something instead. Habits can be formed over time, whether good or bad.
Brahmacharya (Control desires): This can be any form of desire, whether sexual or non-sexual. The idea is to have inner strength and contentment so that we have better things to think about or do other than lust and desire. Having faith in ourselves and our families can help with finding Brahmacharya. Filling your life with positive people, past-times and meditation will also help curb any sort of lusts and desires.
Aparigraha (Don't be greedy): It almost feels like all of the Yamas are the same, and in a sense they go along with not being greedy, but finding contentment instead. When we live a simple life and are happy with what we have, greed seems to disappear. When we give more than we receive, greed goes away. Remember, you don't own your items and things in life. They own you. Instead of interrupting others and wanting things, try to give more and listen more.
So, now that you have that down, go take on the day!
]]>The Niyamas (yoga do's)
1. Purity (saucha): For the most part, this means staying away from any of the yamas (yoga don'ts). We want our bodies, lives, and minds to feel clear of negativity or anything harmful as much as possible. Purity can also reflect on how we live and take care of things, such as cleanliness, neatness, and healthy eating. For example, staying away from processed foods or meats which have come from animals who have been treated inhumanely.
2. Contentment (santosha): So when was the last time you were really happy with everything that you have and wanting nothing more? This is being content...happy with what you have and happy with yourself. It's tough in today's society, but it can be done. Just be thankful for what you have. Be happy with who you are. It could be worse. Remember, you are very very lucky.
3. Self-Discipline (tapas): Self discipline is another toughie in today's fast-paced world. It's so easy to get carried away or to lose focus. So, to start with, try changing your attitude towards things. Focus on the positive and get things done because you know they will make you a better person. This should be a fun challenge or way of life rather than a chore.
4. Self-Study (svadhyaya): Through self-study, we mean that you should be examining your spiritual self. Look at your actions and reactions. Notice your feelings, words, and experiences and see how they reflect who you really are. Study your beliefs and see if you are following what you preach. Perhaps you may want to study sacred texts such as the Bible or the Bhagavad Gita. Who are you to yourself and others?
5 Devotion (ishvar-pranidhana): In a nutshell, this niyama focuses on nourishing your spirituality. It's important to have a balance between emotional, physical, and spiritual well-being. All work together as a team.
Throughout our lives, we often talk about the Golden Rule. I find that the yamas and niyamas in yoga are pretty much straightforward and feel very similar to the Golden Rule that we are taught in school and in life. Enjoy.
]]>
Here are a few exercises that you can do to improve you balance. Please be careful, as these exercises can be risky!
1) When you are walking on the sidewalk, try walking with one foot up on the sidewalk and the other foot down on the grass or sand (so that you are straddling the sidewalk's edge and one foot is on one type of surface and the other foot is walking on a different surface). Then, switch feet.
2) Try going up and down the stairs without holding on to the handrails. Then, go up the stairs, skipping steps as you go up.
3) Stand on some pillows, a Bosu ball, or balance board. Swing your left leg back and forth. Then, do the same for the other leg. Then, try to lift your right leg with your left am and visa versa. For an extra challenge, try this with your eyes closed.
4) Try to hold the monkey pose while you are on an unstable surface, such as a balance board or on a mattress. For an extra challenge, try the monkey pose with your eyes closed. Also, grab your opposite leg and pull it up behind you like a monkey's tail.
5) Instead of always walking or running on the pavement, try switching to walking/running on other surfaces such as sand, soil, pebbles, and grass. Your muscles will have to work more and your balance and coordination will improve.
If you want to start incorporating balance exercises into your daily routine, here are a few other exercises that you can do.
1) Try getting up from your chair without using your arms or hands to assist you. Do this 10 times. You can also try to alternate your stance-having your feet close together and then far apart.
2) Stand on one leg and do leg lifts in all directions (front, back, left, and right). Then, repeat with your other leg. This exercise works four groups of hip muscles.
3) Place cones or other objects in a straight line and weave in and out of them as you move forwards. Try doing this going backwards. If you were a soccer player or still are, you will know this drill.
Remember, if you don't use it, you lose it.
]]>Small Asian Mongoose Pose (Mouse Pose):'Iole manakuke (e-oh-lay ma-na-coo-kay are not native to Hawaii, but are everywhere. They were brought in to help eat the rats. Well, rats are active during the night, while mongooses are active during the day. So, guess what? Now there's still a rat problem and a mongoose problem. This is why it's important to do some research before making a decision
Moray Eel Pose (Snake Pose): there are many types of Puhi (eel) that live in the Hawaiian tropical reefs. The Moray eel is the largest species and breathes by rhythmically opening and closing it's mouth to pass water over it's gills. eels hide in caves and crevices and are not aggressive, unless provoked. They eat fish, crustaceans, and sometimes octopi. The Viper eel is the largest Moray eel in Hawaii and can reach up to 5 feet long.
Monk Seal (Downward and Upward Dog): ʻIlio-holo-i-ka-uaua, or "dog that runs in rough water" is what the Hawaiians call the Monk Seal. This seal is only one of two remaining species of Monk seal. Most seals live in cold water, but the Monk seal lives in warm waters, such as the water found in Hawai'i. There are only about 1,100 Monk seals left, so they are critically endangered. It has a grey coat, white belly and slender physique.
Dragonfly Pose: The Pinao are beautiful creatures who have been around since the dinosaurs. They are usually found near water where they hunt mosquitoes, flies, and other small insects.
Mountain Pose: The Hawai'ian islands are made from lava, which means from volcanic rock. There are still a few volcanoes on the islands, one of which has been active since the early 80's. That one is called Kilauea and if you visit it right now, you can see hot lava glowing.
Tree Pose: The Koa tree usually grows to about 80 feet tall. It can grow up to 30 feet in 5 years, and it's beautiful wood is often used for making furniture, bowls, ukuleles, guitars, and small surfboards. The trees in Hawai'i are amazing and provide a lot of homes, shelter, food, and shade for the people and animals that live there.
Pigeon Pose: Though pigeons are not native to Hawai'i, there are numerous tropical birds and doves all over the islands. Finches, love birds, and
]]>
Boat Pose: While traveling down the River Congo, you are sure to meet a bunch of cool animals. Row your boat forwards or backwards, fast or slow.
Dwarf Crocodile Pose: The Dwarf Crocodile is the smallest crocodile in the world. The females lay about 10 eggs at a time and when the babies hatch, she takes care of the babies until they are ready to go off on their own. Dwarf crocodiles are mainly nocturnal and bury themselves in a burrow during the day. Sometimes these burrows have entrances under the water.
Goliath Tiger Fish or Elephant Fish (Fish Pose): The Goliath Tiger Fish has huge teeth that look like tiger's teeth. It can weigh up to 150 pounds. The Elephant fish has a long snout like an elephant and uses it's snout to sift and find food under the murky water.
Snake Pose: There are over 180 different species of snakes in the Congo.
Both small snakes and large snakes are found. Try both poses, lifting the chest a bit higher in the air for a larger snake.
Checkered Elephant Shrew Pose (mouse pose): The checkered elephant shrew looks like a little mouse with a long snout, just like an elephant. The checkered elephant shrew mates for life and is considered an insectivore. It eats mainly beetles, centipedes, termites and ants. Occasionally it will eat eggs, small amphibians, and birds.
Wild Dog: Unfortunately, Wild Dogs are extinct in the Republic of Congo. Since they attack sheep and other livestock, they are often killed by people. Though they are extinct, they are protected. This means that if one is found, it must not be killed. We are also working on protecting the habitats of other endangered species.
From Dog pose, walk feet towards hands and hang there for awhile, stretching the back and legs. Let arms and head dangle, or even shake them out a bit.
Reiterate to children that they should not rush through this pose. Remind them that they use their legs daily and need a good leg stretch. Then, slowly roll up, stacking one vertebrae at a time until they reach gorilla pose.
Mountain Gorilla: Found in the Virunga range of extinct volcanoes, these gorillas live in groups consisting of one adult male, 3 adult females, and 4-5 offspring. There is an overlap in troop territories, and so the adult males must defend themselves. They defend their families more than they do their territories. The gorilla mountain males usually have a patch of silver on their backs and have earned the name "Silverback." They live in the montane forests and also bamboo forests. They are mainly vegetarian, eating bamboo, other leaves and fruits.
Pound your chest like a gorilla does to communicate with your friends. Gorillas show emotions just like we do, including being angry or sad.
There are a wide variety of species that live in the Congo, including the Okapi, elephant, and hippo. These are just a few to get the sillies out. The children could end the series with mountain pose if they wished to do so.
]]>
Rabbit Pose: This pose helps alleviate stress in the shoulders and neck. It stretches the back and spine. This pose is great for headaches, sinus problems, and even insomnia.
How to: Sit on your shins, bend forward and rest the top of your head on the mat in front of your knees. Grasp your fingers together behind your back, roll the shoulders down the back, away from the ears, then lift your arms over your head. Breathe deeply, then reverse the clasp of your hands and stay here for 5 more breaths.
Snake Pose: This pose is a good counter stretch to Rabbit pose. It stretches and strengthens the back, arms, and shoulders. It opens up our chest and heart.
How to: Lie down on your belly with your feet together and legs straight, like a strong snake tail. Place hands next to your shoulders, palms down. Press down, lifting your chest off the ground. Breathe deeply for the count of five and then lower the chest back down to the floor.
Fox Pose (really Downward Dog Pose): This pose is great for strengthening the arms, wrists and shoulders. It stretches your back and legs. You can run in place, which is great cardio-vascular exercise. This inverted pose is also good for energizing the body and calming the brain.
How to: Start by posing on your hands and knees (like a baby ready to crawl). Your hands should be shoulder width apart. Lift your seat up into the air as if your body is making a triangle, where the floor is one side, your legs are another side, and your arms and back are a third side. Your booty is an angle, as well as your toes curled under and your hands pressed down to the ground. Take 5 deep breaths.
Prehistoric Desert Sloth: This pose is a great stretch for the back and legs. It alleviates stress which accumulates in the shoulders and neck.
How to: From Fox/Dog pose, walk your feet towards your hands. Then, lift your hands from the floor and let them hang, as well as your head and neck. Your legs should be straight and your whole upper body should be dangling from your hips. Stay in this pose for a few deep breaths to get the best stretch for your body. This is not a stretch you should do quickly. When done, slowly lift your upper body-stacking one vertebrate at a time until you are standing straight and tall.
Hawk or Eagle Pose: This pose is great for balance and stability. It helps one feel confident and happy, and can exert enough energy where you will feel heat rising from your body.
How to: From a standing position, cross one ankle over the other Extend your arms out in front of you and cross them over your wrists. Turn your thumbs down to the floor, so your palms are facing each other and interlace your fingers. Bring your clasped hands toward your body, resting them on your sternum. Breath deeply. For an added challenge, try crossing your front leg over and wrapping it around the calf of your other leg. You should be balancing on one leg. Also, bend forward and try to touch your legs with your arms. Feel the heat.
Children have the best imaginations and you can, too with this desert adventure. It's a great little break from sitting and reading or driving long distances, such as a road trip. Tell a story about being in the desert and about coming across these animals. Do the poses while you talk about the adventure, adding in details whenever needed. For example, "Did you know that rattlesnakes don't lay eggs like other snakes? Or that the biggest sloth on Earth was the prehistoric sloth which lived in the Southwest deserts of the United States millions of years ago. It was the size of a bear! Have fun while stretching and feeling fit.
]]>
In sports, balance boards can help with core strength, focus, and stability. Skiers, snowboarders, dancers, ice-skaters, martial arts performers, skateboarders, and baseball players are just a few of the people who use balance boards to help them. Balance boards are great with yoga, too.
Besides sports-related activities, balance boards can help children, too. Balance boards are used in sensory integration, gross and fine motor development, brain development, core strength, balance, balance, and expand neural network connections.
Balance boards have been around for decades and come in a variety of shapes and sizes. Now depending on the balance board type, a person (or other animal) would stand on the balance board. However, there are types that can be used for sitting and lying down as well. There are also aquatic balance boards. Some balance boards are extremely dangerous and should not be attempted by your great grandma, whereas others can be used by toddlers and the elderly.
When choosing a balance board, test them out and find one that fits your needs. If you can't test one out, I recommend a balance board on rockers, as it can be used almost anywhere and practically anyone can use it. In other words, you can share it with your family and friends.
If you choose a balance board with rockers, try it out on different surfaces for a variation of instability. For example, if you use it on the sand, the board will not rock as much, which will be easier for you and your friends. If you want a little more challenge, use the board on a hard surface such as hardwood floors or cement. This creates much more instability.
Here's a little guy testing out a rocker board. The board was on a hard cement surface, thus making the balance board very unstable. It was a teensy bit challenging for puppy.
]]>
1. You will always know where your kids are. No more worrying about what they are doing outside or what they are learning. Here, you'll know that your kids are going to be below average. That's ok, they don't need jobs when they grow up. They can live with you and keep you updated on the latest shows.
2. Your kids will thank you now. Who cares what they think later, or how they'll be deprived of the outdoors and being creative. What matters is how they feel now, now, now. Don't worry, they won't get any ideas from the television or shows that they are watching on YouTube.
3. TV influences your children about the world around them, so that you don't have to. No need to explain what life is like in the real world, the responsibilities of a doctor or policeman. The TV will do it for you. Yes, that's right, TV will explain how love and romance truly exist.
4. Shopping will be easier. Guess what? Companies spend trillions of dollars on advertising because they know that you and your children will be influenced. So, now you don't need to write a shopping list anymore. Your kids will know just the right things to buy from watching these advertisements on TV. Don't need an extra thigh master? Oh well, you can give it to your neighbor.
5. Say goodbye to mental energy. No more answering all of your children's questions and curiousness. Say goodbye to critical thinking and problem solving. Need help later in life trying to figure out what to do or need help making decisions? You can ask your neighbor. No problem (unless they're watching a lot of TV, too)
Of course there are a ton of other reasons why TV is bad for you...oops, I mean good for you. But these are the top few to start with. We'll let you find the rest on your own.
]]>Daydreaming is magical. When we daydream or let our children daydream, anything can happen and all things are possible. When we feel this relaxed, our brain filters out distractions of the moment and goes into a creative surge of imagination and reality. It's like a delicious blend of ideas, thoughts, dreams, and passions!
Daydreaming gives children and people of all ages to dream big, ask questions, ponder and bring their ideas into the real world. When we daydream, we can dream of the impossible and then hold onto our dreams, continue to question and work to make them come true.
We can take daydreaming to the next level by writing down our thoughts and ideas. For children, have them talk about their ideas and then help them gather the tools and materials they need to create their inventions or carry out their dreams. Ask questions and believe in their ideas. Remember, a lot of great inventions came about because of daydreaming.
]]>Downward Dog: Strengthens and stretches shoulders, back, and legs. This pose also strengthens the wrists and arms. If you lift each leg up for a count of 4 to 5 breaths, you will get an extra core workout.
Upward Dog: This pose strengthens the abs, back, legs, arms, and wrists. This pose also gives you energy. Try doing a few Downward Dog and Upward Dog poses (going back and forth) and then move into Runner's pose after downward dog.
Runner's Pose: From Downward Dog, lift a leg and bring it under your belly and place it between your hands so that your hands and foot are aligned with the foot sandwiched between the hands. In the photo below, the right leg is not completely in position, as you will notice. Remember to do both sides.
Half Moon: This pose is great for indigestion, anxiety, and releasing stress. Make sure that you do it on both sides and spend some time in the pose breathing...deep breaths. Though the photo isn't exact, it's a good photo to show the expectations when doing these poses with young children. The idea is to get children to love yoga, not to spend so much time on the correct posture and position. Try lifting the hand closest to the big toe up to the sky (twist).
Mountain Pose: Whether you stand with your hands by your side or your hands in the air, the idea is to spend a few moments in mountain pose breathing. Try standing on your tippy toes for a challenge. Or even more challenging-look up into the sky while standing still on your tippy toes. Mountain pose is great for posture, core strength, and confidence. You are ready to take on the day!
]]>
Tip Numero Uno: I finally figured out that one of the best tips in traveling with children is to let them get out and get some exercise! This means that your trip will take twice as long, but it's well worth is. I suggest starting out your road trip at the park to get all of that crazy energy out. A bit of fresh air before the trip will do everyone some good. Spend at least 20 minutes at the park and then hit the road. Do this again for the next few segments of your trip, until your little banshee is exhausted and it's time for a nap.
Tip Numero Dos: Pack healthy snacks into little containers or bento boxes. Kids love finding surprises in their snacks, so add a few extra goodies that they normally don't get, but love! We always pack snacks that are easy to clean up: snick-snax (recipe is on the side of the box of chex mix), pretzels, sandwiches, apples, grapes, cheese, yogurts (if your child is good with a spoon), empanadas, and deviled eggs all make great travel treats. Try to keep the sugar and salt consumption down as this will wind your kids up or make them want to drink a lot of water-which means more bathroom stops.
Tip Numero Tres: If you aren't a great singer or story-teller, you better get crackle-acking on this one. Kids love to sing tunes and tell stories. Simple songs like "Five little monkeys jumping on the bed" are great to start with. Or take a song that you know and tweak the words. For example, instead of row row row your boat...sing: "row row row your car...gently down the _________" Kids love to make things up and their imagination will run wild! So will yours.
Tip Numoero Quatro: Don't forget safety tips such as bringing extra handy-wipes, flashlights, clothes (in case of accidents), and a first-aid kit. You never know what is going to happen and always need to pack for the unexpected. Pack PLENTY of water and drinks to stay hydrated, and a pillow and blanket to stay cozy. A simple spray bottle filled with water will beat the heat and kill time, because it's fun.
And last, but not least..HAVE FUN! Your children will feed off of your energy, so send them some good vibes and give them the good ol' travel bug! Happy Trails.
]]>Yoga is helping children out when it comes to health and preventing obesity. It seems like the two things that people are talking about in the United States today are yoga and obesity. Actually, it shouldn’t surprise us that even people in other countries are talking about our obesity epidemic. That’s right, when I was living in a rural part of Taiwan, people were talking about how fat Americans are. Well, I’m here to say that yoga is here to stay and pretty soon, that’s what people will be talking about all over the world pretty soon. So, why is yoga the perfect opponent to childhood obesity? Here are 8 healthy reasons why yoga is a winner for obesity prevention:
"Integration of sensory input
Balance information provided by the peripheral sensory organs—eyes, muscles and joints, and the two sides of the vestibular system—is sent to the brain stem. There, it is sorted out and integrated with learned information contributed by the cerebellum (the coordination center of the brain) and the cerebral cortex (the thinking and memory center). The cerebellum provides information about automatic movements that have been learned through repeated exposure to certain motions. For example, by repeatedly practicing serving a ball, a tennis player learns to optimize balance control during that movement. Contributions from the cerebral cortex include previously learned information; for example, because icy sidewalks are slippery, one is required to use a different pattern of movement in order to safely navigate them. " (https://vestibular.org/understanding-vestibular-disorder/human-balance-system)
Ok, now that you have that down, here are the recipes to help exercise those senses of yours. Enjoy!
SOFT AS A CLOUD playdough
1 part conditioner: 2 parts cornstarch. Mix together and add a teensy bit of water if necessary. That's it!
Not only is this recipe so easy, but it smells good.
Homemade Playdough
1 cup flour
1/2 cup salt
2 Tablespoons cream of tartar
1 T oil
1 cup water
Mix all ingredients together and cook over low heat until desired consistency. Add food coloring or herbs, such as lavendar to the dough for an added sensory experience.
P.S. When I lived in Taiwan, I couldn't find cream of tartar. I made the recipe above and added a bit of vinegar instead. The dough turned out fine.
BATH PAINTS
cornstarch mixed with a bit of water and watercolor paints until desired consistency makes a great bath paint to paint on the walls while taking a bath. We made this last night and it was a hit! The paint was easy to clean. Just make sure to remind your child that they are creating a masterpiece, not a mess-terpiece.
If you have any other recipes you would like to share, please do so!
]]>Who, what, when, where, how, why? Do you remember those words in school that kept coming up over and over again in our books? The questions that some kids felt so pressured to answer, when in fact...finding the answer is sometimes less important than just thinking about the questions and possible outcomes?
I work at a preschool where we focus a lot on the children’s interests. Teachers work together to help children live their dreams through projects which are interest based. To do this, we ask a lot of questions to the children. Whether they have the answers or not, it doesn’t matter. It’s just planting the seeds of thought and provocation. For example, when a group of children are building a tower with blocks, we may ask: “Who lives in the tower?” “What other materials could you use to make the tower taller?” These same sort of questions can be used daily in our lives in order for us to reach our goals and be better at whatever we are doing.
Today, while I was flying back home from Texas to California on a Southwest flight, I grabbed the latest Southwest magazine and started reading an article about Van Phillips, an American inventor of prosthetics. The article conveyed the same message that we believe in at our school-the beauty of questions. Van Phillips was an amputee and though he was alright about losing his lower leg, he was not ok with the satisfaction of the prosthetic that was put into place. By asking questions and more questions, he was able to invent a prosthetic that would change the world!
So, why ask questions? For one, when we ask questions, we learn more about people and the world around us. What kind of questions should we be asking? By golly, ask open-ended questions! For example, we could ask someone:
Questions encourage teamwork and cooperation. Questions join forces and promote more curiosity and questions. By asking questions we learn about how our children feel and what they think.
What is your mission today? Ask 2 people 2 good questions. Try asking both children and adults questions and see what they say. Remember, some of the world's craziest and greatest inventions began with a beautiful question.
"Judge a man by his questions rather than by his answers." -Voltaire
]]>
1. Fashion Show-If you have costumes, great! If not, just grab a bunch of scarves, hats, and shoes and let the show begin. Use the balance board as the runway. See if the kids can do a spin while they're on the balance board runway. You could even pull out the camera and have a photo shoot. You can either be the narrator of the fashion show or have one of the children be the narrator.
2. Build a fort-The balance board can be used as a door to a fort. Or perhaps a wall separating the main fort from a secret hide-away room. If you have yoga mats, they can be used as roofing or the floor of the fort. Be creative.
3. Shadow puppets-Set up the balance board with a sheet over it. Then, get a flashlight or lamp and face it toward the sheet covered balance board. See if the kids can create different animals or objects using their hands and feet.
4. Earthquake Building- Use blocks, Legos, or boxes and cans to build a structure on the balance board. Then, rock the balance board like an earthquake would rock the earth. See which structure lasts the longest on the balance board and survives the earthquake. Then, build again!
5. Drawing or Painting board-The balance board can be used as a great easel for paper to draw or paint a picture. It can also be a desk. Prop it up against the wall and use tape to hang the paper. Or create a desk by laying the board down between two chairs. Plop a pillow down for a cozy chair and create a masterpiece.
6. Ramp for Balls-The balance board makes a great ramp for balls to roll down. If you don't have any balls, cans can work instead. Angle the ramp at different heights and use a measuring tape to see how far the balls roll depending on the angle. Or, which ball rolls the farthest? Use painters blue tape to mark off where the balls end up. Toy cars or trucks can also be used.
7. Dance Party-Play some upbeat music and have a dance party. Each person can take turns on the balance board to show off their best dance moves. If you have any disco balls, lava lamps, flashlights, or Christmas lights-bring them out for added excitement.
8. Yoga-For a calm way to get some of that energy out, try yoga on the balance board. Not only will it make you feel great and work out those muscles, but it's fun. Try different poses to tell a little story. For example: "One day there was a lion who got tied up in a net (lion pose). An elephant came by and tried to help him, but couldn't help (elephant pose). Then, an eagle came by and tried to help (eagle pose)"....keep adding animals to the story who try to help the lion. Finally, a mouse comes by and is able to chew through the netting and release the lion.
9. Obstacle Course-Create a mini obstacle course in the house. Kids can crawl over chairs, under tables, frog jump over pillows, and hop on one foot. The balance board is great for sliding on (either on your belly or back). Use a timer to add to the thrill.
10. Miniature bowling-Set up the balance board as the bowling lane. Get a small ball such as a marble or ping pong ball to be the bowling ball. At the end of the lane, have some "bowling pins." Little figurines or even stacked up pennies will work as bowling pins. Let the games begin!
There are so many things to do with a balance board on rainy days or any day. It seems so easy to just sit and watch a movie or play video games, but we want our children to think creatively. Perhaps after setting up an activity or two, they'll come up with something even more creative. Kids tend to do that. They constantly blow our minds with their imagination. Let's not let them lose that gift.
]]>