Tag Archives: kids aerial yoga

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

A Mindfulness Activity to Improve Your Child’s Well-Being

What is Take Flight?

This mindfulness activity requires visualization and a good imagination.  Have your child imagine they are bird in flight.  As he is flying over the earth, ask your child to look down on all the things he is grateful for.  Next, have your child draw a picture of the bird flying over all the wonderful things he has to grateful for in his life. 

What are the benefits?

Visualization coupled with gratitude is a powerful combination to shift a negative mood to a positive mood.  Take flight is relaxing, enhances well-being, and encourages mindful reflection. 

What to Say.

Lay down in a comfortable position such as Corpse or Mummy Pose.  Close your eyes.  Let’s take a couple Elevator Breaths.  Imagine you’re a bird.  Think of what your bird looks like.  In your mind, form a picture of your bird.  Is he a small bird or a majestic eagle?  What color is your bird?  Now imagine that your bird has taken flight and is flying over the earth.  Your bird looks down and sees all the things you are thankful for.  Breathe in and out through your nose.  What does your bird see?  Picture the things that you are grateful for as your bird fly’s high overhead.  Remember to keep breathing in and out through your nose, as you picture your bird flying.  Slowly open your eyes and come to an Easy Seated position.  We are going to draw a picture that shows what your bird saw when he was flying. You can even add your bird flying over ahead.  Ready?  Let’s draw!

Want to learn more ways to help your child be mindful? Sign up for a workshop, yoga teachertraining, or buy my book, Mindfulness for Children.

Daniel, T., (2018). Mindfulness for Children: 150+ Mindfulness Activities for Happier, Healthier, Stress-Free Kids Avon, MA: Adams Media

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]