Tag Archives: aerial yoga hammock

Progressive Muscle Relaxation

Relaxation Training Quickly Calms the Body and the Mind

Applied relaxation training brings together a number of evidence-based relaxation techniques. The combined effect of these techniques helps reverse the effects of stress quickly and powerfully. Mindful Child Aerial Yoga classes incorporate a variety of research-backed relaxation exercises to help children calm themselves, when they encounter a stressful situation. For this blog, we will focus on one of our favorites, progressive muscle relaxation.

What is Progressive Relaxation Training?

The technique of progressive muscle relaxation (PMR) was developed by Jacobson in 1944. Yes, it has been around a LONG time. Progressive Muscle Relaxation (PMR) consists of tensing and relaxing individual muscle groups. It helps children to develop body awareness and teaches them how to release muscle tension. When your child practices PMR exercises, they may start from the top of the body and progress to the bottom, or vice versa depending on the exercise. Progressing through muscle groups sequentially makes it easier for children to follow along.

What are the Benefits?

Progressive Muscle Relaxation helps your child recognize the difference between tension and relaxation in each of the major muscle groups. This relaxation technique develops body awareness and has been clinically proven to reduce anxiety, stress, and pain.

What does the Research Say?

  • After a 12-week relaxation program, researchers observed significant decreases in young athletes confusion, depression, fatigue, tension, and anger scores. (Hashim, Hanafi, & Yusof, 2011).
  • Thayer, Newman, and McClain (1994) found exercise to be the most effective mood-regulating behavior. However, their research discovered the best strategy to change a bad mood is a combination of relaxation, stress management, cognitive, and exercise techniques. Hmmm…sounds like our aerial yoga classes.
  • Lupen and associates (1976) studied the effect of PMR on hyperactive children. Significant improvements were noted in behavior, attention, concentration, and cognition. Frequency of practice was positively linked with improvement. This means the more the children practiced the more they improved.

Kid’s Aerial Yoga and Progressive Muscle Relaxation

At Mindful Child, we incorporate PMR into our ending relaxation story. We do this in our mindfulness therapeutic sessions and in our aerial yoga classes. PMR is introduced in the aerial hammock, which adds an element of fun to the exercises. PMR does not have to be taught in an aerial yoga hammock to reduce stress, all that is needed is a quiet environment and a comfortable position.

References

Hashim, H. A., & Hanafi Ahmad Yusof, H. (2011). The effects of progressive muscle relaxation and autogenic relaxation on young soccer players’ mood states. Asian journal of sports medicine2(2), 99–105. doi:10.5812/asjsm.34786

Lehrer PM. Varieties of relaxation methods and their unique effects. Int J Stress Manage. 1996;3:1–14. [Google Scholar]

Thayer RE, Newman R, McClain TM. Self-regulation of mood: strategies for changing a bad mood, raising energy, and reducing tension. J Pers Soc Psychol. 1994;67:910–25. [PubMed] [Google Scholar]

Lupen, M., Braud, L., Braud, W, & Derer, W. (1976). Children, parents, and relaxation tapes. Academic Therapy, 12, 105-113

Aerial Yoga Hammock Tips For Home Use

Is your child hooked on our amazing aerial yoga classes?  Are they begging for their own aerial yoga hammock for home use?   If so, this is the blog for you!

Why Buy An Aerial Yoga Hammock?

Aerial yoga gives children the feeling of safe, weightless flight. Participation in an aerial yoga class has a wide range of benefits for children of all ages, such as cognitive, neurological, motor, and developmental.

There are multiple therapeutic and sensory benefits associated with aerial yoga.   Not only is your child having fun, they are strengthening all aspects of their health. Yoga in the aerial hammocks is a great tool to regulate the central nervous system, increase body awareness, and help children become aware of their own social and emotional needs so they can self-regulate their behavior.

What type of aerial yoga hammock is best for my child?

Aerial hammocks are available in single or double point.  Preference is typically individualized as each type of hammock has it’s advantages.

At Mindful Child, we have specially designed our Mindful Child hammocks to move easily from a single point to a double point depending on what poses we are doing. This way we can have the best of both worlds!

Single Point Hammock. The single point allows for lots of spinning and hours of fun and is better suited for children who like fluid movement and spinning.

Double Point Hammock. The double point allows for more stability.  There is a gentle rocking motion, but you do not spin.  The double point is easier to swing in and sway side-to-side.

Swivel. Rotational devices or Swivels are not necessary for Aerial Yoga Hammocks, but they do allow an additional spinning component to single point hammock use.  Swivels also decrease the force placed on the attachment point.

Mindful Child Aerial Yoga uses swivels, while performing single point poses, to allow versatility with hammock use, full movement in all planes, decreased twisting of hammock straps, smoothness with movement and extra fun!   Most kids love how the swivel adds a sense of flow to movement in the hammock and allows a spinning component, but some kids and adults can be overwhelmed by spinning, which can lead to nausea.

Where Should I Buy An Aerial Yoga Hammock?

Not all hammocks are created equal and do not move the same.  We recommend buying hammocks from Mindful Child Aerial Yoga.  Sorry, we are a little bit biased.  Our hammocks are made from the best aerial fabric on the market.  They are strong, soft, and easy to clean!  Mindful Child  fabric has been safety tested to 2,000 pounds.  These aerial hammocks are machine washable and can be placed in the dryer, which is important if you want to kill viruses lurking on the material.

When buying equipment or a hammock make sure you use only high quality, safety rated equipment.  We use Black Diamond safety rated climbing gear.  REI and MooseJaw also provide safety tested equipment.

How Do I Rig A Hammock at Home?

Ceilings vary, which makes it difficult to give advice on how to hang hammocks.  Safety should never be comprised to save a few dollars.  It’s important to have the hammock installed by a licensed contractor that understands aerial rigging.  All hammocks need a strong support beam, a six foot diameter, and padded flooring beneath the hammock.

Once your hammock is installed be prepared for reduced stress, improved happiness and hours spent moving, creating and playing!

 

Top Five Ways Aerial Yoga Decreases Children’s Anxiety

The combination of breathing, movement, and mindfulness is a powerful way to help your child de-stress.  Aerial yoga like all forms of movement moves emotions. The mind, movement, and breath are all connected to the relaxation response.  Children can reduce their anxiety through aerial yoga poses, breathing, and focus of the mind.

Here is some of the recognized benefits that aerial yoga at Mindful Child can provide for your child’s mental health.  Aerial Yoga:

  • Activates the quieting reflexes of the brain and nervous system. At the end of every mindful child aerial yoga class, children lay in fish pose. Fish pose provides sensory input in the form of tactile (touch), proprioception (deep pressure), and vestibular (movement), which, in turn, reduces stress and tension.
  • Encourages deep breathing. Using language that resonates with kids, incorporating the senses, and making breathing part of a story or obstacle course motivates kids to breathe deeply.
  • Enhances the relaxation response through movement and poses. Going upside down, when supported through the aerial yoga hammock, is calming to the central nervous system.
  • Introduces children to mindfulness. Simple mindfulness activities, in the aerial yoga hammock, provide children with tools to assist them in counteracting stress and anxiety in their daily lives.
  • Builds adaptive skills such as self-esteem and confidence. Aerial yoga requires strength and lots of practice to climb to poses.  When children see their effort pay off by being able to climb up the hammock – it teaches them that with persistence and effort they can achieve any goal!

If you want to learn more ways aerial yoga can decrease anxiety and enhance your child’s well-being sign up for a free trial class at Mindful Child Aerial Yoga.

5 Ways Mindful Aerial Yoga Improves Your Mental Health

Mindful aerial yoga decreases stress, increases happiness, and enhances focus.

If you think you are frazzled by over commitments, multi-tasking, and digital-age stress, imagine how your children must feel. According to the American Psychological Association (APA), teens are the most stressed out demographic in the United States.  Fortunately, teens and children are drawn to mindful aerial yoga and can reap a multitude of benefits from a consistent practice, especially when mindfulness is added in. Hmmm…I wonder what Kansas City aerial yoga studio is known for combining aerial yoga and mindfulness…

Here are some of the recognized benefits that mindful aerial yoga can provide for you and your child’s mental health:

  • Aerial yoga decreases stress. Research on the biological effects of meditation and yoga found that individuals that practiced mind-body activities, such as aerial yoga, had decreased inflammation in the body.  Even just 10 minutes of mindful aerial yoga can decrease stress and be beneficial to you and your child’s health.
  • Aerial yoga makes you happier. Aerial yoga releases “happy hormones.” Happy hormones are neurotransmitters.  Neurotransmitters are brain chemicals that play a major role in mood regulation. Science has found that the practice of activities such as mindfulness and aerial yoga triggers neurotransmitter production.  These neurotransmitters reduce the symptoms of mental health disorders such as anxiety and depression, while increasing overall happiness and well-being.
  • Mindful aerial yoga enhances focus. When you are in the present moment, you can not dwell on the past (depression) or worry about the future (anxiety).  When children unplug and experience the art of paying attention on purpose, they reap the benefits of the mindfulness and aerial yoga activities—they enjoy being present, aware, and in the moment, which are important life skills.
  • Mindful aerial yoga increases resiliency. Electrical changes have been noted in the left frontal portion of the brain following mindfulness training, which scientists believe is linked to enhanced resilience. Resilience is the ability to cope in challenging situations and bounce back from adversity. Mindful children can deal with difficult emotions without shutting down and are able to bounce back quicker from disappointment .
  • Aerial yoga and mindfulness change the brain for the better! The brain’s ability to adapt is called neuroplasticity, meaning the brain has pliability and can change with experience. A consistent practice of mindfulness and aerial yoga can create new pathways in the brain, resulting in improved mental health, physical health, and well-being. Way to go aerial yoga and mindfulness!

The evidence from science, indicates mindful aerial yoga is an effective way to reduce stress and anxiety, and best of all there are not ANY side effects. It may also be considered preventive medicine.  This means, that with practice, mindful aerial yoga is a good defense against stress and mental health issues that may arise as the result of stress. It is highly recommended that EVERYONE, both adults and children, reap the benefits of a mindful aerial yoga practice.

Want to learn specific ways to introduce mindfulness and aerial yoga to your child? If you live near Kansas City, register for a mindfulness-based aerial yoga class.   For those outside of the Kansas City area, buy my book, Mindfulness for Children,  and begin your journey to happiness!

References

Daniel, T., Mindfulness for Children. Avon, MA: Adams Media, 2018

Krishnakumar, D., Hamblin, M. R., & Lakshmanan, S. (2015). Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety-A Modern Scientific Perspective. Ancient Science2(1), 13–19. http://doi.org/10.14259/as.v2i1.171

Kjaer TW, Bertelsen C, Piccini P, Brooks D, Alving J, Lou HC. Increased dopamine tone during meditation-induced change of consciousness. Cognitive Brain Research. 2002;13:255–259. [PubMed]

 

 

What is AntiGravity Aerial Yoga?

Mindful Child Aerial Yoga is officially a licensed AntiGravity studio!  This means our instructors have completed AntiGravity training , we use Harrison AntiGravity Hammocks, and  we meet the safety standards associated with being an AntiGravity studio.

What is AntiGravity Aerial Yoga?

AntiGravity is an aerial yoga fitness technique designed to improve one’s health and fitness while having FUN!  AntiGravity uses the Harrison AntiGravity Hammock as a yoga prop to support you as you learn aerial yoga techniques and inversions.  This unique combination of exercises is intended to decompress your spine and align the body while stretching and strengthening your muscles.  Seriously?  What more could you ask for in a fitness class!

Who is Christopher Harrison?

AntiGravity was founded by Christopher Harrison.  He is a former Broadway dancer and world-class competitive gymnastics specialist.  At the age of 20 he suffered a major injury that required eight surgeries to reconstruct his knees.   Christopher Harrison spent the next two years rehabilitating himself through rigorous physical therapy and Pilates.  His resilience led him to discover, “In life, hidden in the forces that pull us down is the energy to lift us.” In the early 90’s he created AntiGravity, the first aerial yoga practice!

What are the benefits of AntiGravity?

AntiGravity has many beneficial effects on overall health in adults and children.  Christopher Harrison personally guarantees: If you can “suspend your disbelief: I guarantee I can make you healthier, happier, and taller, in just one session.

Here are a some of the recognized benefits of a regular AntiGravity practice:

  • Increased muscular flexibility
  • Muscular tension release through self-massage techniques
  • Core strengthening
  • Upper and lower body strengthening
  • Increased joint mobility
  • Self-esteem enhancement through the process of conquering basic fears
  • Enhanced mindfulness
  • Decompression and re-aligning of the spine
  • Refreshes the endocrine, lymphatic, digestive, and circulatory systems
  • Releases “happy hormones” such as dopamine and serotonin
  • Increases neuroplasticity of the brain (creating new brain pathways)
  • Glowing skin: inversions enhance one’s complexion

These are just a few of the many benefits of AntiGravity.  While it is great read about the benefits the true magic is in experiencing them first hand.  Join us a for a class!  After all, who doesn’t want to be healthier, happier, and taller?!?