Mind-Body Relaxation Practices: Yoga & Tai Chi
Today, I’m discussing mind-body relaxation practices. Specifically, I will be focusing on Yoga but there will also be a little information on Tai Chi because both practices emphasize the need to take space and time for our bodies.
I think it’s a well known fact that our bodies take on a lot. We’re on our feet all day, we’re using our brains constantly, and we’re often carrying heavy backpacks, groceries, children-you name it! And, typically, we try to help our bodies “recover” through high impact exercises that can be hard on the heart, lungs, etc.
Children also typically take part in higher impact activities. When they’re younger, they enjoy running around playing chase or tag with friends. Then, as they get older, they love to play organized sports like soccer, baseball, basketball. These social activities are great for helping your child stay physically healthy but they aren’t ideal options when your child is sick.
With practices such as yoga and tai chi, your child is still strengthening their body, but the movements are far less strenuous. The movements are intentional, with a focus on reaching a more calm, relaxed state. As noted in the Breathwork Blog post, reaching a relaxed state has so many benefits. Your child’s focus can be improved, their stress can be reduced, and they can sleep better. All of which, are helpful in their medical journey. So, now let’s take a deeper dive into yoga and how this mind-body relaxation practice can be beneficial and fun.
Yoga
I personally have been practicing yoga for some time so I know there’s quite a variety out there. For example, I know there are Yin classes that are more meditative in nature and then there’s Vinyasa classes that can feel so fast that you’re barely able to breathe. More often than not, you’re seeing fast paced yoga being taught in your studios which is really unfortunate. Regardless, you don’t need an organized class for your child for it to be beneficial.
When it comes to introducing a mind-body relaxation practice such as yoga, start small. There’s plenty of child friendly poses that you can introduce that are accessible to children as young as 3 years old. There are also many different types of modifications for poses so if your child needs to lay on their back or has limited flexibility, that is a-okay. :)
Encouraging Engagement
To help motivate your child, make it more of an interactive game. You can set the mood with some fun music while you and your child participate in yoga together. Then, you can encourage engagement with the poses by comparing them to different animals. For instance, if you’re trying to help your child get into down dog/down cat pose, demonstrate and emphasize how a cat stretches their back to visually help your child.
I also like the idea of creating yoga flashcards so there’s a little surprise factor involved. Flashcards are also a great tool to help with form because your child can see what the pose should look like before they start to get into it themselves. Because I recommended starting small with this mind-body relaxation practice, here are a few, fun ones to start with!
Child-Friendly Poses
(in no particular order)
-Down Dog
-Cat & Cow
-Happy Baby Pose
-Bridge: You can always put a pillow under the back for extra comfort/support.
-Standing Forward Bend Pose: You can start with reaching for the knees, then the ankles, then the feet.
-Child’s Pose: You can start with arms by the side then move to arms forward for more of a spinal stretch.
-Tree Pose: With increased balance, have them put their arms up and move those little “branches.”
Tai Chi
If you’re unfamiliar with the mind body relaxation practice of tai chi, you are not alone. Tai chi is a practice that shares many of the same benefits as yoga but is not as heavily practiced in the US. It is an ancient practice dating back to the 1600s that focuses on finding harmony between the mind and body through integrative movement. Unlike in yoga where you may hold a pose for a few seconds, the entire body works together in motion to help release tension. Depending on the type of tai chi you take part in, there may even be a martial art component. To note, studies have found tai chi to be an effective practice for adults with health conditions so it’s likely the same would be found with children.
Since tai Chai is not something you as a parent can easily pick up and teach your child, I recommend checking out some training websites or see if there are any local studios in your area. If your child would benefit from continuous movement rather than static holds like in yoga, this could be a great alternative.
In sum, mind-body relaxation practices such as yoga and tai chi are great additions to your child’s coping tool kit. When your child engages in either practice, they are decreasing stress, increasing focus, and building strength and flexibility. Certainly, these practices are great non-pharmacological ways to manage any physical or mental pain your child may be experiencing.