The stores are filled with school supplies, the kids have had a summer of fun and if you are anything like me it is time to get back into a routine! Don’t get me wrong, I have loved the longer summer evenings, days at the beach, heat of the bright sun and time to relax, but routine calls my name.
As the kids head back to school it can be a challenge for them to get back into a routine, to get to bed a little earlier and to move a bit quicker in the mornings. All of these changes can bring forth anxiety and stress for some children. For many it may be their first time going to school, for others it is a new classroom, new teacher, new routine and many unknowns. It may be harder for children to get to sleep at night, to adjust to their new school schedule, new friends and new environments. Yoga has many wonderful techniques and tools that we can empower our children with to help them throughout their day. It is something they can always come back to when they feel anxiety starting to arise or when their feelings begin to head in a variety of directions.
Here are some tools and techniques that you can try at home with your children as they prepare to head back off to school.
1. Childs Pose - this is a fantastic yoga posture that allows children to reconnect with their mind and body, relax and restore, and prepare for sleep. Childs pose is a very familiar movement for young children as babies quite often sleep in this position. Childs pose encourages relaxation of the mind and body and is a wonderful way to encourage relaxation before bedtime. Some children love when a caring family member rubs their back in this position and it allows for bonding and touch.
How To: Sitting on your heels bring your head down towards the ground and your arms to your sides. Breathe deeply and allow your body to start to relax.
2. Belly Breath - this technique comes in handy before they step out of the car at their new school for the first time, when they are thrown into a classroom with children who they don’t know or when a test or event has their heart starting to beat a little faster. The belly breath encourages deep breathing in a slow and controlled manner that starts to relax the nervous system.
How To: Sit in a comfortable position and place your hands on your belly. Slowly inhale through your nose and feel your belly grow and expand. Then fill your ribs and finally your chest. Slowly exhale through your nose allowing the air in your chest to leave your body first, then your ribs and finally your belly.
3. Standing Forward Fold - this yoga posture releases any tension through the spine and back of the legs while bringing lots of fresh oxygen and blood flow to the brain.
How To: Standing tall with your feet slightly apart, bend forward from your hips and lower your heart towards your thighs. Keep your legs lengthened and breathe deeply. This is also wonderful to incorporate after a long day sitting in the classroom!
4. Journaling & Colouring Meditation - journaling is a wonderful technique that invites children to bring their thoughts from their head to paper and give them an opportunity and permission to leave their mind. Older children may enjoy writing down their thoughts, worries, anxiety, successes and stresses. Younger children can colour pictures of scenarios that may have created anxiety for them or they had trouble processing. This gives them an opportunity to express their thoughts and feelings in a safe space. Colouring has been gaining momentum for adults as a way to release stress and allow the mind and body to relax. Don’t forget that these same benefits are there for children as well! Pull out the colouring books and funky markers and enjoy some family time when you can feel the anxiety starting to crawl into your little one’s mind. You may also enjoy making these calming jars as a family to add to your meditation tool collection!
As we jump back into routine this September give your children techniques and tools that they can carry with them to help manage their feelings and emotions, and assist them in having the best school year possible.