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Children are a joy and an incredible gift. If you teach with respect and love they will act in kind. See the beauty and the gentleness of children and go out of your way to engage a child or to take a few minutes to play with them and encourage them. Children are hungry to please you; hungry to be nurtured and to have someone genuinely like them. Respond to children and try to see things from their perspectives.
Take the time with each one to let her/him know that somehow things will work out, and that you can relate to what they are going through. With each encounter, they know that you love them and care greatly for them. Let them see their own beauty. Encourage their self esteem, their own imagination, ideas, and thoughts about something. If the ideas that they have are erroneous, gently guide with simple images and visuals for them to understand, to the correct information.
If their thoughts are fearful lead them to a place that is not frightening for them. You can teach by example with patience, kindness and gentleness. A child responds to this type of interaction more so than violence, and aggression. Yet so many parents cannot understand their child. Children do understand a lot, but more than that they feel gentleness and love, just the same way that they feel a parent or adult’s rejection, and disappointment of them.
Suppressed and isolated young children become lonely and depressed teenagers. An unruly teenager is just a young child acting out. They have built up some massive walls around themselves for protection. Walls don’t come down with aggression but with love, and patience.
You have to find what their interests are, you have to teach them and interact with them with respect, kindness, and sometimes you have to modify your language to reach them. If they are very tough you have to be firm. You can’t lose their respect. It’s a game of great proportion.
Young children and teenagers need tools; to cope with situations that they find themselves in, with their emotions, to learn how to interact, and to grow spiritually and emotionally. If they don’t trust you or can’t relate to you, they won’t receive anything from you. You can’t impart any wisdom to them.
The key is getting their attention, their respect, their curiosity, and getting past their defenses and ego, in a way that catches them off guard, but they still feel safe. Honesty: As much as possible try to speak clearly and very honestly with each of them. If you take your time and choose the right words that they will understand what is being said, and they will be able to process it emotionally with your support and presence. If you don’t know something, don’t lie. Be straight with them. Don’t pretend to be perfect because none of us are. Compassion: Everyone needs compassion and kindness and young children and adolescents are no exception. They need to see examples of compassion and you are the one to give them that new perspective. Be compassionate with them and the people that you encounter, and they will emulate that behavior. Show them what it is to be compassionate and caring, and involve them as often and as much as possible.
Affirmations: I teach with and use affirmations a lot. They are wonderful resources for changing thoughts, and behaviors, getting through hard situations, and building coping skills.
Affirmations are simple to create, or to build on existing ones by adding a few words or phrases related to you, the child or the situation. “I’m going to get through this.” “This too shall pass.” “One day, I’ll be able to make all my own decisions. “I’m going to do exactly what I want.” “I don’t believe my parents negative words or thoughts about me. They are not true. I don’t receive them.” “I can do this.” Self-Discovery: Children need to discover things for themselves. Even if you think that they may get hurt or that something is a little dangerous, you need to allow them to explore on their own. It is possible to talk to little children about something that is dangerous without frightening them with graphic descriptions or yanking them away without an explanation. You can make them understand in ways that are not intimidating to them but that they can still process the information in their way.
You can help them be fearless by not becoming overly scared yourself. Of course if they are in immediate danger, pull them from harm, but talk to them about it, so they will understand for the next time. A friend and her daughter were visiting me at my apartment.
In the front entrance of the building there is a high stoop, about one foot high in an area. The little girl assessed the place, and decided to jump. The way she had jumped caused her to fall forward and down right on her face. Once I knew that she was okay, I started to quietly speak to the little girl about her landing, so that she could do it better the next time. Her mother, freaked out, and was screaming at me for letting her, picked up her daughter, and wiped away the blood, and was putting out all sorts of negative thoughts and creating more fear in her daughter.
My friend left us for a moment, and I talked to the little girl. “You know, I saw what you had tried to do, You were very brave, I know that you got a little scared, but it was a good try, next time you have to make sure that you clear the wall with your feet, and get your feet underneath you, so that you land on your feet.” She looked at me with peaceful understanding, and a new awareness. She knew that I was not upset at her for trying something new, and I was giving her a tool so that she would not get hurt again when she tried it after that. Right there I knew she got it. Managing thoughts: To cope, children also need to know how to manage their thoughts. Let them know that by changing their focus, from something that is causing stress or discomfort to something that is joyful, they will immediately feel better. If a task is overwhelming to them, help them to break it down into smaller units. Just because they have a thought doesn’t mean that the thought can’t be changed or adjusted.
Open communication: Children feel most comfortable when they can talk about what they are feeling or thinking about any subject. Nothing should be off limits, they should be able to ask questions, and get solid answers, they should be able to tell you anything without punishment, and let you know about something that is happening to them, without being afraid, or disturbed that you will be upset with them or that you will not love them. Sometimes the time and place for discussion is not appropriate, but as soon as you are able, take them to a safe and quiet place and let them talk. Let them know that you are going to listen to them fully at that time. Make a commitment and do so. Respect: You teach respect to children by example. If you don’t want to be laughed at for your thoughts or your actions, don’t laugh at them and don’t mock them, be careful of your words. Don’t call them stupid, an idiot, or unintelligent. Remember they are just a reflection of what they were taught, and what they learned. If you want a child to listen to you, you have to listen to her ideas as well.
Stand up for children when they are being mistreated or bullied. That action will really make an impact in their psyche. It tells them that they are worthy. Believe them when they tell you something. Don’t dismiss a child that tells you something that an adult did or is doing to them. Don’t call them liars. Just because an adult said something about them or told you that the child did something, don’t believe the adult over your child without getting the child’s side of the story. Also in that situation, don’t put the child on the spot where they appear to challenge the adult.
Take them to a safe place or a little away from the confrontation and ask them, without judgment, and so they will not have any fear of retribution. Have respect for their ideas. Just because you think a certain way, doesn’t mean that the child thinks exactly like you. Give them a chance to have their own ideas, and let them tell you what is important to them or how they feel. Access to wisdom: At an early age children can learn to trust themselves if they are taught to trust themselves. If you speak with children and reflect back to them what is going on, I know that they can access their own feelings, and their own wisdom. An easy question to reflect back to them might be “How do you feel?” “Does it feel nice inside your belly or your chest?” “Does it make you feel happy when you think about this? “ Help them to begin to trust their feeling and their instincts.
They will know that you can be trusted and that you can also trust them, and they can trust themselves. Children need time to process and understand what is going on around them. But they need your confidence in them to begin to evaluate things for themselves. Let them know that it is okay for them to have their own opinions and that they can find the answer inside of themselves too.
Accessing inner wisdom is also something that is taught by example. They follow your behaviors of trusting yourself too. They will also emulate your behaviors of dealing with stress, and your take on life. If you are bad-mouthing every person and every situation, children will pick up on this as well. If your built in belief system tells you that everyone is out to get you and people are predominately bad, children will get that with every fiber of their being. So be careful of what it is that you are transmitting to your children. Balance: is very important for children and teenagers. You need to show them how to balance priorities, and their playtime. Take the time to show them how to do things well and why? Lead with examples of your own life. Balance your own time with them. Balance your work and off time. Encourage them to rest and take needed breaks sometimes. You do the same.
If you teach children with love they will respond with tremendous love, affection, attention, and honor. Call them honorable too. These little adults in the making will grow according to how you nurture and care for them. So start having a relationship now with them and watch them develop into loving beings.
this is Yoga Kat
P.S. You can find other articles and resources by signing up for my newsletters options below ABOUT THE CHILD AND ME!
is a weekly e-zine that celebrates the bond between parents/ guardians and their children. with articles of parenting, spiritual teachings,business oppt, discussions, news and tips from the perspective of a child's yoga instructor by sending an e-mail to thechildandme@aweber.com
Circle of Peace is a weekly e-zine that promotes wellness, Yoga, Reiki, Meditation, and the spiritual discipline, and spiritual questioning. By sending an e-mail to circleofpeace@aweber.com remember to click on on the e-mail link that is sent to you to confirm your subscription. my website is http://www.thecircleofpeace.com Yoga Kat--Also known as Katheryn Hoban is a yoga teacher and Reiki Master with fourteen years experience. She teaches children yoga ages 3-6 and adults privately in NJ. She is the author of the book Masters of Consciousness-A guidebook for the Cosmic Traveler. She has created a children's affirmation CD (ages 3-6) and an affirmation CD for adults. Yoga Kat is available for speaking and can be reached at 201-970-9340.
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These modified yoga stretches are designed in and around the chair for the less mobile but they can work for anyone who is confined to the desk for long periods of time. Of course I suggest that you get up and leave the desk stretch and breath at least ten minutes per day. If you can’t leave your desk for that period of time these modified yoga stretches for the chair are a very good alternative. They offer strength, balance, flexibility and an opportunity to stretch your tired muscles and clear your mind and refocus on the important tasks at hand.
So let’s begin. The best chair to use for these modified yoga stretches would be a straight back chair, without wheels, and without arms. The chair should be sturdy and stable. A folding chair that is fairly sturdy would also work well. Our starting point as usual is described in step one and two.
Step One: Push your chair back from your desk for the time of stretching.
Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose as best you can.
The first one offers you arm strength. It’s very simple to get there but not so easy to hold yourself up. But let’s try to do just that.
(Modified Incline Plane)
Step Three: Push your body slightly away from the chair back. Next extend your legs out in front of you, and keep your feet shoulder width or chair width apart.
Step Four: Hold onto the chair seat close to your hips. Brace yourself, because you are going to lift your hips off the chair seat. When you lift up your body you are taking your body weight onto your arms which strengthens the arms and shoulders.
Step Five: Lean your head back and fully extend your legs. Keep your hips off the seat. You are now getting the full benefit of the modified incline plane. Hold the position as long as you can but I suggest that you hold the pose for about ten to twenty five seconds. Hold the pose Longer if you have stamina.
Step Six: Release the pose and sit back down on the seat and rest.
Step Seven: You can repeat this exercise as many times as is convenient.
New Stretch: (Hip Stretch)
Step One: Go back to the original sitting position. During the stretching please do the best you can to breathe in and out through your nose only.
Step Two: We are now going to stretch the hips and legs. Take your RIGHT foot and ankle and place it across your LEFT knee. Now you are going to lean forward and down over your crossed leg. Hold for approximately 5-15 seconds. Breathe in and out only through your nose.
Step Three: Lift your body up. For an added stretch you can press your RIGHT elbow down on your RIGHT knee as you lean over.
Step Four: Release your foot and place it back on the floor.
Switch Sides-
Step Five: Take your LEFT foot and ankle and place it across your RIGHT knee. Now you are going to lean forward and down over your crossed leg. Hold for approximately 5-15 seconds. Breathe in and out only through your nose.
Step Six: Release your foot and place it back on the floor. Breathe!!
New Stretch:(Modified forward Bend and Leg Stretch)
For this exercise you need enough space in front of you so that you will be able to fully extend your leg forward. For this exercise you may also want to have available a strap, belt, or towel. The strap should be firm and not have any bounce or give to it. I’ll show you how to use it in just a moment.
Step One: Bring your Right knee into your chest and grab hold with your hands. This helps to stretch the hip and hamstring, (back of your leg.) Hold this for 5-15 seconds.
Step Two: Next try to brace your left elbow and arm on your left knee if you can reach. This helps to hold your leg out in front of you. Stretch your right leg out in front of you. Keep the level of your leg close to your knee height of the other leg. So your leg is straight out in front of you. Your left arm can be resting on your left leg for support. You lean over towards the knees. Hold for approximately 5-15 seconds. Come out.
The Alternative Pose with help from the Strap Or Belt: When you use a strap or belt the idea is to get leverage on the stretch. It can assist you if you are not so flexible or your strength is not too developed.
The width of the strap or belt can be approximately half of an inch to about two inches wide, and the length should be about three feet long to longer. Roll your towel length wise to accommodate the 2 inch width and three feet length. If you are at home you can also use a pillow case that doesn’t have any give. Roll up the towel or the pillow case as described.
In the extended leg position that we are discussing you can hold firmly each end of the strap in each hand. Place your foot in the middle of the strap and press your foot out against the strap or belt and bend your body forward towards your knee. In this case you are pulling on the strap ends as you pull yourself towards your foot. The height position of the extended leg is still at the same the level of the resting knee.
Step Three: At this point your leg is extended out in front of you either by you holding onto your leg, or holding onto the ends of the straps. Next, start bringing your leg upward towards your face or head. This is a great stretch for your back, the back of the legs and calf muscles. Release.
Switch Sides:
Step Four: First position is to bring your left knee into your chest and grab hold with your hands. This helps to stretch the hip and hamstring, (back of your leg.) Hold this for 5-15 seconds.
Step Five: Stretch your left leg out in front of you. By either holding onto your leg or using your strap as previously described. Keep the level of your leg close to your knee height of the other leg. So your leg is straight out in front of you. Your right arm can be resting on your right leg for support. Lean over towards the knees. Hold for approximately 5-15 seconds.
Step Six: At this point your leg is extended out in front of you either by you holding onto your leg, or holding onto the ends of the straps. Next, start bringing your leg upward towards your face or head. This is a great stretch for your back, the back of the legs and calf muscles. Release! Come out and relax! Good job!
I think that is all for today. I hope that you are enjoying our modified chair yoga stretches. More importantly you are stretching muscles that may have been frozen for a very long time. It’s going to take some time to get your flexibility back if you haven’t moved for a long time. But don’t lose hope. This is a very good start. Until next time.
This is Yoga Kat
P.S.
You can find other articles and resources by signing up for my newsletters options below
ABOUT THE CHILD AND ME!
is a weekly e-zine that celebrates the bond between parents/ guardians and their children. with articles of parenting, spiritual teachings,business oppt, discussions, news and tips from the perspective of a child's yoga instructor
by sending an e-mail to thechildandme@aweber.com
Circle of Peace is a weekly e-zine that promotes wellness, Yoga, Reiki, Meditation, and the spiritual discipline, and spiritual questioning. By sending an e-mail to circleofpeace@aweber.com remember to click on on the e-mail link that is sent to you to confirm your subscription.
my website is http://www.thecircleofpeace.com
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Hello Parents,
Some more stretches. These for your arms, shoulders and triceps.
While you’re sitting or standing you can stretch your arms and shoulders. If you are lifting weights this is always a good idea to stretch the muscles that you just worked out. For this article we will continue to use the picture of someone who is seated. Now we are going to stretch the Triceps (backside of the arms) and the top of the shoulder. (Tricep Stretch)
Step One: Push your chair back from your desk for the time of stretching.
Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.
Step Three: Take your RIGHT hand and fold it back on the shoulder blade of the same arm. Your elbow is pointing up and your hand is resting on the shoulder but more towards the back. Use your LEFT hand and take a hold of the elbow. Pull the elbow straight back towards your back. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs. Switch Sides- Step Four: Take your LEFT hand and fold it back on the shoulder blade of the same arm. Your elbow is pointing up and your hand is resting on the shoulder but more towards the back. Use your RIGHT hand and take a hold of the elbow. Pull the elbow straight back towards your back. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.
New Stretch: (Shoulder and Tricep Stretch)
Step One: Take your RIGHT arm and stretch it across your chest and extend it past your Left shoulder. Take your LEFT HAND and grab hold of the extended arm close to the elbow and pull it in towards the chest. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.
Switch Sides- Step Two: Take your RIGHT arm and stretch it across your chest and extend it past your Left shoulder. Take your LEFT HAND and grab hold of the extended arm close to the elbow and pull it in towards the chest. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.
New Stretch:(Tricep and Shoulder Stretch with Your Fingers Interlocked Behind Your Back)
Step One: For this stretch a straight backed chair without arms is necessary. You are going to change your seating position and swivel your body and legs to the right or left so that the back of the chair is now resting against the side of your body, and elbows.
Now your arms are free. With your arms clear of the back of the chair you are going to interlock your hands behind your back over the side of the chair. With your arms interlocked you are going to lift them up as high as you can to the ceiling. Do this without bending your body over. Don’t let your head drop, keep it up. The upward lift of the arms is a great stretch for the arms, triceps, shoulders, and chest.
Step Two: Now as best you can with your arms still pressing upward and the fingers still interlocked behind your back, you are going to swing your hands and arms to the right and left of your body. Move your arms back and forth which greatly adds to the stretch and releases any built up tension there in your arms and shoulders.
Step Three: Stop moving your arms back and forth. Now we are going to lean over the body still with the hands interlocked behind you. Try to press your arms straight up in the back of you as you lean your body down over your legs. Let your head down now to relax the neck muscles. Hold for approximately 5-15 seconds. Breath in and out only through your nose.
Release and put your hands back on your legs. These stretches are mostly warm up stretches but if your have tight arms and shoulders muscles doing just these are very effective. You’re done! That’s today’s lesson.
this is Yoga Kat. P.S.
You can find other articles and resources by signing up for my newsletters options below
ABOUT THE CHILD AND ME!
is a weekly e-zine that celebrates the bond between parents/ guardians and their children. with articles of parenting, spiritual teachings,business oppt, discussions, news and tips from the perspective of a child's yoga instructor
by sending an e-mail to thechildandme@aweber.com
Circle of Peace is a weekly e-zine that promotes wellness, Yoga, Reiki, Meditation, and the spiritual discipline, and spiritual questioning. By sending an e-mail to circleofpeace@aweber.com remember to click on on the e-mail link that is sent to you to confirm your subscription.
my website is http://www.thecircleofpeace.com
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Hello Parents,
Here are a few more great stretches for your back, shoulders, and arms all while sitting in the chair. The point to most of these is to make time for your self and to do them consistently. I suggest to all my clients and you that you will get greater benefit if you stretch at a minimum of ten minutes per day to about thirty minutes. We can usually find a few minutes here and there during our day. If you have less time do the minimum if you have more time, and you want to extend your stretch time, that’s all up to you. But I’m going to giving you a starting place. (video coming soon)
Some more Easy Chair Stretches: (Seated- Modified Fish)Step One: Push your chair back from your desk for the time of stretching.
Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.
Step Three: Move your body away from the chair back so that you have a few inches behind you and the chair. Next place both of your hands on the chair seat behind your hips. Put your hands close together behind you on the chair seat.
Step Four: Arch your back and chest upward. Look up towards the ceiling. At this moment since you are leaning back you can breathe out of your MOUTH because any time you lean backwards that becomes a moment of release and you can breathe out of your mouth. Hold the position for a few minutes and then release. You can repeat as often as you like. This stretches the arms, chest and shoulders and neck. It releases a lot of built up chest and shoulder tension and is a great refreshing moment of recharge.
New Stretch:(Diagonal Twist) Step One: You can sit fully back on your chair now.
Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.
Step Three: Take your LEFT ELBOW and bring it down to the outside of your RIGHT KNEE or as close as you can get it. Extend your arm and fingers downward by your leg. Keep your hand open. Now take your RIGHT ARM and hand and extend all the way up towards the ceiling. Turn your head towards the RIGHT SHOULDER and look at the ceiling. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can. Release and come back to your original seating position. Switch sides-
Step Four: Take your RIGHT ELBOW and bring it down to the outside of your LEFT KNEE or as close as you can get it. Extend your arm and fingers downward by your leg. Keep your hand open. Now take your LEFT ARM and hand and extend all the way up towards the ceiling. Turn your head towards the LEFT SHOULDER and look at the ceiling. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can.
Release and come back to your original seating position. This is a great diagonal twist across your back, your arms, and chest. You may feel a nice release in your lower back. You can repeat these simple exercises for as many times as you like.
New Stretch: (Forward Extension and Stretch) Step One: Sit with your hands palms down close to your body on the tops of your legs. The fingers are pointing in the direction of your knees.
Step Two: You are now going to slide your hands all the way down your legs. Down past your knees and continue down towards your feet. Bend your body over your legs as you do this.
Step Three: When you reach your feet, stretch and extend your arms straight out towards the floor in front of your feet and beyond. Keep extending outward and upward with your arms.
Step Four: Grasp your two thumbs together as you extend your fingers out and upward. Your arms are now going to come upward off the floor. Keep extending upward.
Step Five: As you are lifting your body and arms upward from the bent over position, your arms, and hands extend upward, and continue to arch backward. Keep your thumbs together. Now push your chest slightly forward. Hold for a few seconds. Release.
Step Six: Repeat this forward extension and stretch a few times. This stretch is really beneficial to extend the spine and back. As an added benefit it stretches the arms, chest, and shoulders, and you get some needed oxygen to the brain. Take a few moments each day to do some of these simple stretches. You will feel a difference in the flexibility of your spine and back, and you will feel that your mind will be clearer and sharper in just a few minutes. Anything that you can do is better than not doing it. This is Yoga Kat
P.S.
You can find other articles and resources by signing up for my newsletters options below
ABOUT THE CHILD AND ME!
is a weekly e-zine that celebrates the bond between parents/ guardians and their children. with articles of parenting, spiritual teachings,business oppt, discussions, news and tips from the perspective of a child's yoga instructor
by sending an e-mail to thechildandme@aweber.com
Circle of Peace is a weekly e-zine that promotes wellness, Yoga, Reiki, Meditation, and the spiritual discipline, and spiritual questioning. By sending an e-mail to circleofpeace@aweber.com remember to click on on the e-mail link that is sent to you to confirm your subscription.
my website is http://www.thecircleofpeace.com
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Hello there parents, 
We are under the gun and deal with more stress each and every day. More deadlines keep us confined to our desk chair and much of the day to day activities of business are being conducted via e-mail, the computer-fax, the palm pilot, texting via phone, or blackberry, video conferencing, telecommuting, there are various updates, and a constant exchange of data and very little time for breaks and then many of us are eating our lunch without ever leaving our desk.
It’s no wonder that we have more complaints than ever about poor circulation, aching back, stiff neck, tired legs, and the lack of mobility, flexibility, and an unfocused mind. We never leave our desk or that office chair!
Well good news for you. I have a few great stretches that can be done in the chair or in and around the chair. It takes anywhere from 3-7 minutes of your time. Do you think you can spare a few minutes? Great! Let’s get started. Over the next few weeks I’m going to show you many easy stretches that you can do right at your desk. Let’s start with some:
easy and good ones for the back:
Easy back stretches:
(Spinal Twist)
Step One: Push your chair back from your desk for the time of stretching.
Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.
Step Three: Take your LEFT hand and cross it to your right knee. Now take your right hand and hold firmly to the back of the chair. Push your left hand against your right knee, and twist your body. You will look over your right shoulder. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs.
Switch Sides--
Step Four: Take your RIGHT hand and cross it to your Left knee. Now take your Left hand and hold firmly to the back of the chair. Push your right hand against your left knee, and twist your body. You will look over your left shoulder. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can. Release and put your hands back on your legs. You can repeat for as long as you need to. It helps to release the spine and back.
New Stretch:
(Bending to the Side)
Step One: Sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground
Step Two: Take your RIGHT hand and place it on the chair seat beside your leg. Hold on to what you find there. You may have to shift in your seat to get some chair space on the side of you.
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