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The Yamas are five forms of discipline that help keep the mind and body pure. They are the "don't" in yoga, and though people do not like to hear the word "no", these yamas will help keep you and your children on the right path to a positive and happy life. 

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 yamasa and niyamas are the do's and don'ts of life.  Just as sports, schools, and households have rules, yoga has some rules to live by as well. They aren't necessarily bound restrictions, but more like a guide to help you be the best person that you possibly can be in this world.  They offer structure and awareness, and can be practiced every day.  They compliment a healthy lifestyle very nicely.  There are some great books that parents can read to their children that teach good life lessons.  When I was growing up, we read Aesop's Fables.  Right now, I'm reading a book called Buddha at Bedtime.  Both books use animals to teach about right from wrong.  Kids love animals and the stories can illicit great discussions about life.

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.

Balance is more important than we think.  We always assume that the importance of balance is only on the elderly, or something to worry about when we get older.  Well, yes, it is.  But, it's even more important to work on balance when we're younger, and then continue to "improve" on our balance as we get older.  Balance is like diet.  It' a way of life, and the more we are in tune with it, and the healthier our balance system, the healthier we are overall. 

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. 

Are you ready for a trip to Hawai'i?  If so, here are seven poses to get you feeling the Aloha spirit.  Hawai'i is home to some indigenous animal and plant species that will knock your socks off.   Start your day with a bit of Hawaiian music found on Youtube or Pandora, and get your groove on with these Hawai'ian yoga poses.

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

Looking for a way to help kids get focused, get some giggles out, learn a bit, and have fun?  Here are seven fun poses to do either with a few or a bunch of silly kids. These seven animals live in the Republic of Congo and come with some interesting facts. Have your child or children do the yoga animal poses while telling them the fun facts.  Before you tell them about the animals, get into your boat (boat pose) and take a ride down the Congo River, the DEEPEST river in the world!

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.