The Gratitude Game!!

Practicing gratitude is like strengthening a muscle…. Or perhaps like a yoga practice! The more you practice gratitude, the stronger your gratitude muscle gets, AND the more you become aware of it’s benefits. The more we practice identifying things we are grateful for the easier it gets to notice the good all around us.

A regular practice of gratitude activities with our kids can help them to strengthen their gratitude muscles and it makes it easier for them to see all of the beauty and kindness in the world (especially in these unforeseen times).

Life will inevitably bring challenges into the lives of our little ones, no matter how well we prepare them. When children cultivate a practice of finding things to be thankful for they are able to see the gifts and silver linings even on the hardest days.

There are so many benefits that accompany practicing gratitude with children. Practicing gratitude activities with kids can help them to really notice the good in situations, even in times of hardship, and help them to bring more joy in their lives into adulthood.

So today I am going to share a super fun game I like play in my kids yoga classes!! PS…. It involves chocolate!!

What you will need:

M&Ms

How to play:

1. Without telling your kids what the purpose of the game is, pass around the bag of M&Ms and tell your kids to take as many as they want as long as there is enough to go around for everyone…. Tell them not to eat the M&Ms right away.

2. Once everyone has their M&Ms you announce the rules.

3. To play the game name what you are grateful for (corresponding to the appropriate color) listed. If you get multiple M&Ms of the same color, then name more than one thing in that category you are grateful for!!!

   BROWN: Name a person you are grateful for.

   RED: Name Something you are grateful for.

   YELLOW: Name a memory you are grateful for.

   GREEN: Name a place you are grateful for.

   ORANGE: Name a skill you are grateful for.

   BLUE: Name anything you are grateful for.

I am sure you can guess this game is a big hit in our kids yoga classes! I hope it is a big hit for you at home too!

See you next time!

Love & Light — Cassy

Safety First! Buckle up for your summer adventure to the beach

Guest blog post by Janette Johnson

It officially Summer! Which means sunshine (hopefully!), popsicles and family vacations. Speaking of vacations, I’m happy to be filling in for Cassy this week as she and her family enjoy a road trip to Montana.

And speaking of road trips…that’s the kid’s yoga topic this week: Safety First! Buckle up this summer.

Ask my kids and they will tell you I’m a huge stickler for safety and rules. (I could write the longest blog post ever on the importance of helmets when riding bikes, scooters, skateboard, roller skates, etc.). But today it’s all about buckling up in the car as we get ready to hit the road and head to the beach.

This yoga warm-up is one I often use for preschool (3-5 year olds) yoga classes before we head off on an adventure to the beach, the zoo, the safari, space, etc. The idea is to instill early on that the first thing we do when we get into a car is fasten our seat belts. The adventure can’t start until EVERYONE buckles up.

You will need a paper or plastic plate for this. Or a frisbee works great too. Sunglasses and a small squirt bottle with water are fun props too - especially if you are headed to the beach, which is our destination for this exercise.

Pretend to open the car door and everyone take a seat. For two or more children, sit in a circle/half circle with legs extended or for one-on-one scenarios, sit facing each other with legs extended. Then, one at a time, have each child (and yourself) reach across their shoulder and “pull” the seat belt down until it goes click - you’ll know it’s fastened when each participant says, shouts, or whispers: click!

Then sunglasses can go on and we grab our steering wheels/plates/frisbees. Extend your arms out long and practice turning the wheel right and left. Then step on the gas and press on the brake by pointing and flexing your right foot (gas) and left foot (brake). This can become a fun game by going faster and faster and faster between the two ‘pedals’.

If you have the space, you can drive your car around the room by scooting along the floor on your bottom. You can even look out the window as you do so and ask if your little yogis see things you would see on your way to the beach: stop signs, cross walks, parking spots, the ocean, clouds, etc.

When you arrive at the beach, reverse the seatbelt exercise before anyone exits the car.

Now that you have safely arrived at the beach, have everyone put sunscreen on so no one gets sun burnt! Call out body parts and pretend to rub lotion into them starting with the forehead, cheeks, nose, ears and then move down the arms and legs.

This is a good time to put your favorite beach tunes on as you string some of these yoga postures together:

• Half Moon - Stretch to each side and reach for the sun.

• Warrior II - Surf’s up! Pretend you are on a surf board balancing on a wave.

• Tree - Be a palm tree swaying form side to side in the ocean breeze.

• Wheel or Bridge - Pretend you are a sand castle and have your little one crawl underneath your wheel or bridge.

• Reverse Table Top - Walk around on your hands and feet like busy crabs at the beach.

• Cobra - Practice swimming in the ocean by laying down on your belly and doing the crawl stroke. Don’t forget to kick!

• Savasana - Lay in the sun and soak up the rays! Talk about the sounds you’d hear at the beach or play an ocean waves meditation song. While they are in savasana or in a final seated position, grab the squirt bottle of water and spray a light mist above them to cool them down and to emulate the ocean’s mist.

When you are done - don’t forget to pack everything up! Head back to the car for the drive home and….

…buckle up!

Wishing you a safe and fun-filled summer,
Janette

Family Friendly Yoga Routine

Hi Friends! It has been very exciting to be teaching in the studio again! I love seeing all of the familiar faces as well as some new faces at the studio!! Since we haven’t been able to integrate the family yoga classes back yet, today I have decided to round up some of my favorite family friendly yoga poses. This routine is a great way to exercise together as a family and a really fun bonding experience with your kids!

This family-friendly yoga routine is super fun and easy. It is not only a great way to stretch and exercise, but it helps everyone relax and spend quality time together. As we know yoga is so beneficial for the mind and the body, and it’s great when you can pass that on to your kids.

Plus, this is an awesome opportunity to help teach the kiddos some lifelong healthy habits!

You can do this routine at home or outdoors. All you need is a yoga mat or two and some free space.

Partner seated forward fold

Forward folds are a the perfect way to calm the mind!

Come to a comfortable seat facing your partner. Extend your legs long while your partner also sends legs long. You should be able to have your feet pushing into your partner’s feet. Reach forward to grab your partner’s hands. Your partner will gently pull you toward them and then you alternate pulling your partner toward you. This is a great stretch for your hamstrings, upper back, shoulders while it also strengthens your core!

Partner Twist

Twists are a great moment to slow down and breathe together!

Come to a comfortable seat facing your partner and smile! Both partners lift your left hand to the sky. Reach your lifted arm across your body and rest it on your knee.

Both Partners reach your right hand behind your back and around to the front for your partner’s left hand as you twist slightly to the right.

Take a deep breath in as you sit up tall, then breathe out as you twist deeper to the right while holding hands. Release and try it on the other side.

Partner Boat

Partner Boat pose is a core strengthener and builds trust as you balance together.

Face your partner, sitting with your knees bent in and your toes touching. Grab on to your partners wrists. Keep your feet glued to your partners, and Slowly use your core muscles to lift up one foot to eye-level. Lift the second foot to meet it, keeping your knees glued together. Sit up tall and thank your partner!

Partner chair pose

Partner chair pose is also a core strengthener/trust builder that is a built on the boat pose entry.

Face your partner, sitting with your knees bent and your feet on the floor. Both partners need to work together to come up into chair, both leaning back and driving through the heals, keeping the knees bent.

Shooting Star

Shooting star is an awesome stretch for the hamstrings, and when you reach over your head with the arms you will feel a side body stretch as well.

Sit next to your partner (side by side with feet aligned) and extend out your inside legs (so together they are like 1 big leg.) Bend the other knee and place the bottom of your foot into your inner thigh.

Reach our inside arm long and grab for your partner’s toes.Extend your other arm to the sky and hold your partners hand. Tip your arms and upper body towards your toes and enjoy the stretch.

Resting Dog

In this pose, each partner gets a different stretch. The seated partner gets an assisted hip opener and the partner in Downward Dog will feel a lengthening in the back of the body — it’s a 2-for-1! Sit across from each other in butterfly pose — soles of your feel glued together and knees open wide out to the side. Partner A will come onto their knees and place their hands on Partner B’s thighs, then lift their hips into Downward Dog. Partner B brings both hands to their forehead, and rests their head on Partner A’s back. Take a few deep breaths, release, and switch roles if possible.

Partner Candles

Our core is so important for strength and balance, this pose will give you and your yogis an ab workout!

Sit next to your partner, facing each other with your knees bent and feet on the floor.

Roll Down onto your back and grab hold of your partners hands.

Extend your legs up to the sky.

Using your core and stomach muscles, lift your hips up into the air and over to the other side of your partner. (You are both switching sides at the same time)

Slowly lower your hips down onto the ground- And don’t let go of their hands!

Keep your legs straight and slowly lower them down to the floor.

When your feet touch the floor, bend your knees and plant your feet on the floor- ready to start again!

I hope you get an opportunity to practice some or all of these poses with your family!! Let me know what you think in the comments section. I am happy to add on more advanced poses in future blogs.

Love and Light —Cassy

Bedtime Yoga For Kids

Getting a child to go to bed and fall asleep sometimes feels like an impossible feat! “I need to get a drink of water” or “I forgot to get something downstairs” are just a couple of examples of the excuses kids come up with to avoid going to bed. As parents, we are all to familiar with that cranky or moody kiddo the day after they have had a sleepover at a friend’s house, or the little one who comes into your bedroom several times at night saying she can’t fall asleep.

We know that having a set bedtime routine is important for children to be able to wind down and prepare for bed. Children like organization, continuity and a routine they can trust. 

If you are looking for some great bedtime activities to add to your nighttime routine to help your youngster get to sleep, stay asleep and wake up feeling refreshed and energetic, well you have come to the right place my friend!

Let’s go over some yoga poses to promote relaxation and sleep accompanied by a soothing poem to read at bedtime, a loving kindness activity and a guided meditation script for your wee one.

The gentle movements Bedtime Yoga for Kids helps calm the body that help release energy. This poem starts by using yoga movements to set the sun and raise the moon, helping to set the bedtime mood. Then, your child will move into star pose with a gentle soothing motion that will leave their body feeling relaxed and calm. Finally landing in Savasana.

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Starting in Standing Mountain Pose

Step 1
Stand tall, with your toes touching and feet slightly apart. If it is more comfortable, you may keep your feet a few inches apart.

Step 2
Allow your body to gently sway back and forth.

Step 3
Slowly bring the swaying to a standstill. Stop with your weight balanced evenly on your feet.

Step 4
Press your shoulders back, and straighten your arms beside your torso.

Step 5
Breathe deeply, and hold this pose for a couple of breaths, or as long as you are comfortable.

The Half Moon
Keeping your left arm at your side, raise your right arm over your head and lengthen your spine as you inhale. Then, exhale, bending toward your left. Switch sides and do it again.
 

The Five-Pointed Star
Spread your feet so that they're wider than your hips. Press down through your feet. Stretch your arms out to your sides and inhale and exhale as you lower your arms.
 
The Tree
Become tall in your spine. Rest one foot on the other ankle or above your knee and balance. Keep your hands either palm-to-palm at your chest or stretch them out to your sides. Switch feet and try it again.

Return back to Mountain Pose

Hands at heart center.

Savasana

Then, invite your child to make themselves as comfortable as they can in a traditional savasana position, or belly down savasana.

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Loving Kindness Bedtime Activity

While laying in bed take five deep breaths to calm the body.

Explain to your child how kindness can send good vibes out into the world. And that’s it’s important to send well wishes to those we love. Have your little one pick any two people they want.

Instruct them to say out loud something they love about this person. Then, you will take turns sending a well wish out to the universe. You will need to guide your child at first.

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Dream Filled Meditation Script by Spiri Csilla

Imagine that you are in a beautiful field. This field is called Dream Field. There are hundreds of colorful flowers everywhere you look. Dream Field is a place that you can visit when it’s hard for you to fall asleep. This happens to all of us. There might be something that disturbs us, we might have had a busy day or we are just excited about something. So there are some days, when it’s harder for us to fall asleep. It might be also possible that it is hard for you to fall asleep every single day. Dream Field can help you in this case either. If you come and visit this place regularly, then it will become more and more easy for you to fall asleep.

The reason for this is that you can find flowers in this field that can make you drowsy and help you fall asleep. All flowers in this field have pollens that can help you get sleepy if you use them the right way. Now I’ll tell you the trick, how you should do it.

So you are in this beautiful field. Look around. There are wonderful flowers wherever you look. Choose a flower that attracts you the most. Now go and tear it carefully. Good job. Imagine that you lie on your back, on the ground. Place the flower on your forehead between your eyebrows, so that the pollens can contact your skin. These pollens have sleepy effect. They can help you fall asleep when you massage your forehead with them. So let’s start it. Place the flower on your forehead, between your eyebrows. Turn the flower round and round on your forehead, especially in the area between your eyebrows. Slowly massage this little area. Rotate the flower round and round. Turn it again and again, slowly. Great. You can feel that the pollens are on your forehead. You can feel that this area is covered by the little pollens that will help you fall asleep. Indeed, you get more and more sleepy. You feel very tired and sleepy. The pollens help you, they want you to fall asleep quickly and easily. And yes, you feel that you could fall asleep in this very moment. Your eyes get more and more heavy. Now you are sure that the pollens help you. They can always help, whenever it’s hard for you to fall asleep. You‘re still massaging your forehead with the flower round and round. It’s getting harder to stay awake. (Pause)

OK, now you can stop the massage. It’s time to come back slowly if you want. But you can choose to stay like that if you want to fall asleep right now. If you decide to come back, you’ll still feel sleepy and you’ll fall asleep easily after returning.

I’ll count from 1 to 5 and whenever you are ready, open your eyes. 1, 2, 3, 4 and 5. You can open your eyes if you want.

Hopefully these help your little one get some vitamin ZZZs! Till next week!!

Namaste- Cassy

5 Must Try Calming Exercises For Kids

5 Must Try Calming Exercises For Kids

As adults, we typically know our anxieties are either irrational or valid, but children tend to lack this level of self awareness. Children notice the physical symptoms that come along with anxiety – sleeplessness, upset stomach and, and a rapid heart rate– and they don’t necessarily make the connection that a certain person, place, or thing is causing them to have those feelings. Often parents can unknowingly make a child’s anxiety worse when trying to protect them from their feelings.

Figuring out how to help kids with anxiety can be tricky. Our natural instinct is to say things like…

Stop worrying over nothing!

Don’t worry!

It’s all in your head!

There’s nothing to be scared of!

This shouldn’t upset you so much!

CALM DOWN!

The good news - There are lots of exercises your child can do can do to help lessen their feelings of anxiety.

Here are 5 must try exercises to help you get started!

Use Empathy when talking to your kids about their worries

It is important to have empathy when talking to your kids about their worries without minimizing their fears. Don’t be afraid to talk to your child about what worry is and how it affects their thoughts, feelings, and actions. Worries can be magnified when children cannot understand what they are, why they’re happening, and their effects. Help them understand the signs and symptoms of worry.

1. Grounding Exercises

For in-the-moment worry management, here are my 3 go-to grounding methods:

• Name 5 things you see, 4 things you hear, 3 things you can touch, 2 things you smell, and 1 thing you can taste.

• Name 5 colors you see, 4 sounds you hear, 3 shapes you see, 2 things you can hold in your hand, and say 1 thing you can do right now.

• Stand or sit firmly in place. Feel the weight of your feet on the ground. Wiggle your toes and notice how they feel as they tickle the ground. Raise and lower your heels. Notice how your heels press into the ground as you come back down. Say, “I am firmly planted in [this place].”

2. Focus on Control

Help your kiddo to understand what they can and cannot control and then focus on the things they can actively do to help themselves.

A great exercise for this is to use a rock and play dough. The rock represents things we cannot control. The play dough represents things we can control. What happens when we squeeze a rock? Nothing. We can’t change the rock. What happens when we squeeze play dough? We can shape it, mold it, and change it. The same is true for worries. When we worry about things outside of our control, we do not change them. When we instead focus on things we can control, we can make positive changes to help ourselves feel better.

3. Practice Mindfulness

Much like the grounding exercises, practicing mindfulness will help your child focus on the present moment and pull themselves out of the worry spiral.

Mindful coloring using a mandala coloring book or a body scan exercise are examples of mindfulness activities that will help your child gain clarity on the what’s going on in and around them right now.

4. Breathing Exercises

Another tool to use in the moment is controlled breathing. Children can utilize breathing exercises to calm their rapid breathing when worries seem overpowering. Here are 3 breathing exercises to try.

• Bee breathing: Breathe in deeply through your nose counting to 4. Hold the breath for a count of 4 and then blow it out while buzzing like a bee.

• Animal friend breathing: This can be done with any kind of stuffed animal. Have your child lie on their backs on the floor and place a stuffed animal on their bellies. Inhale for a count of 4, watching the animal rise up as their lungs are filled with air. Hold the breath for a count of 4 and then slowly release for a count of 7, watching the animal slowly fall back down. This method helps kiddos to really visualize the rise and fall of their breaths.

• Lazy 8 breathing: For a silent, seated breathing exercise kids can do anywhere, practice lazy 8 breathing. draw a picture of a large number 8 lying on its side. Have your child begin on one side of the 8, tracing it with their fingers. They will inhale as they trace half of the 8 and exhale as they trace the other half of the 8.

5. Name It

Help your child to see their worries as separate from themselves.

They can personify their worries as scary monsters, annoying buzzing bees, or some other creature. They can name their worry creature so that they can talk to it, refute its statements, and give it explicit directions like, “Stop buzzing in my ear, Worry Bee! I’m not listening to you anymore.”

All of these exercises are great tools to add to your child’s tool box to help them to cope with anxious feelings and worry.

• Remember to have empathy when talking to your child about their fears

• Telling your child to “Calm Down” is not effective

• Feel the weight of your feet on the ground

• Let go of the things you cannot control

• Gain clarity of the present moment

• Breathe

• Acknowledge your worries are separate from yourself

  Till next week! Namaste - Cassy

Positivity Journal for a Growth Mindset

Hello friends! I hope week # 876 of quarantine is treating you well!! Honestly, most of the time I don’t even know what day of the week it is and often I feel like one day just sort of bleeds into the next. Almost like this time has been one long day and I live in the twilight zone!! It’s definitely a crazy time for everyone and we are all trying to mange and navigate through it.

In all seriousness I hope you are all healthy and happy and practicing as much self care and self compassion as you can muster up! Remember WE WILL GET THROUGH THIS! Soon we will be together again on our mats practicing yoga, breath and movement. I miss seeing all of the familiar faces at the studio and having that human connection especially the special connection through our Spark family. I find that on the days I make it to my mat, I am ALWAYS in a better mental and physical space.

“This too shall pass”. I love this quote because it reminds us to develop endurance. When life is rough and things are not going our way, we can be tempted to give up but when we endure trials, we develop character. It helps during tough seasons to remember that, regardless of how dark life seems or how painful our suffering, even “this too shall pass.”

When life is rough and things are not going our way, we can be tempted to give up but when we endure trials, we develop character. It helps during tough seasons to remember that, regardless of how dark life seems or how painful our suffering, even “this too shall pass.”

This quote also embodies what it means to have a growth mindset. In last week’s blog post I went over Growth vs Fixed Mindset. This week I want to tell you about a really great way to regularly practice a growth mindset through a positivity journal.

REAL QUICK REVIEW OF GROWTH VS FIXED MINDSET

Growth Mindset

• The willingness to confront challenges

• Believing that traits,knowledge, and skills are not predetermined, but can be developed and altered through effort and/or training

• Failure is viewed as a springboard for growth

• Passionate about learning

Fixed Mindset

• Risk avoidance and fear of new experiences

• Believing that traits,knowledge, and skills are already predetermined, and no amount of effort can change them

• Mistakes are viewed as failures, not as opportunities for learning and/or growth

• Have the urge to repeatedly prove themselves and seek approval

There have been tons of studies which prove focusing on positive thinking and gratitude has a long lasting effect on our overall happiness and self esteem. One of the best ways to change your mindset is to create a new habit. Daily journaling can make this easy and fun for both kids and adults.

A positivity journal does not need to be complicated, and you don’t need to spend more that a few minutes a day journaling. Below is a copy of a journal page including prompts to get you to exercise that growth mindset muscle!!

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• Today I Feel. It is important to acknowledge and express our feelings each day, even when they are not positive. Helping our kids to verbalize their feelings is key to long term adjustment.

• Something I Learned Today. Everyone learns something each day. It doesn't need to be something from school, it could be a fun fact about anything.

• Character I Showed Today. Striving to show strong character each day is a must to develop a positive outlook. Again, it doesn't need to be something big, but can be as simple as telling the truth or helping a friend.

• My Favorite Part of the Day. This is something that is part of my family's bedtime routine. No matter how terrible the day may seem, I always remind my kids that there was something good in it. So we always make sure to tell each other our favorite part of the day. This can be really fun to look back on too!

• How I Will Make Tomorrow Better. We all make mistakes. And learning from them instead of dwelling on them is key to our happiness. This section helps us to reflect on that and look forward to tomorrow.

• Three Things I Am Thankful For. This is the heart of the journal. Reflecting on our gratitude every day is something that we all need to do. Here is where you write the big and small things that you are thankful for each day.

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I hope you find a way to incorporate this exercise into your family’s daily schedule. It might even be fun for the whole family to journal their daily experiences and share! See you again next week!!

Namaste ~ Cassy

P.S. Looking for a great book to read during quarantine?? Check out Mindset: New Psychology of Success by Carol Dweck.

How to Build a Growth Mindset Through Yoga Poses For Kids

HOW TO BUILD A GROWTH MINDSET THROUGH YOGA POSES FOR KIDS

Is your child willing to take on challenges and keep working on them despite setbacks? That’s a sign of a growth mindset—believing that abilities can improve over time. But some struggling learners have a fixed mindset. They think that their abilities are set and won’t ever improve, even with effort.

Given the unprecedented situation we are facing, it is so important to help prepare kids for challenges. A growth mindset can help kids manage anxiety and feel more confident when facing difficult problems. With the right tools, it is possible to help kids grow during a crisis and be even more prepared to face the next challenge.

A growth mindset in kids has a number of additional benefits. It can help kids:

• Feel more resilient and able to turn challenges into opportunities to grow

• Develop self-awareness and emotional intelligence

• Be more productive

• Feel more enthusiastic about learning

• Develop independence and stronger sense of self

• Cope better with transitions

• Recognize and acknowledge their strengths

• Set goals and develop plans to achieve them

• Have a more positive mindset and outlook

• Value the learning process

Developing a growth mindset is an ongoing process. One way to reinforce these ideas of growth mindset is to practice daily affirmations through yoga poses. We know that learning through movement helps children retain the information, so below you’ll find five yoga poses inspiring us to think using a growth mindset.

5 GROWTH MINDSET YOGA POSES FOR KIDS

I AM HARD-WORKING.

How to practice Warrior 1 Pose: Stand tall with legs hip-width apart, feet facing forward, and straighten your arms alongside your body. Step one foot back, angling it slightly outward. Bend your front knee, bring your arms straight up toward the sky, and look up. Imagine working hard through a problem and embracing challenges. Say, “I am hard-working.” Repeat on the other side.

I AM CREATIVE.

How to practice Dancer’s Pose: Stand tall in Mountain Pose. Then stand on your right leg, reach your left leg out behind you, and place the outside of your left foot into your left hand. Bend your torso forward, with your right arm out in front for balance, and arch your leg up behind you. Imagine using your creativity to face setbacks in a different way. Say, “I am creative.” Switch sides and repeat the steps.

I AM FOCUSED.

How to practice Chair Pose: Stand tall in Mountain Pose with your feet hip-width apart, bend your knees, and keep a straight spine. Take your straight arms out in front of you at a 45-degree angle. Focus on giving your best effort to hold this difficult pose as long as you can. Think of when you could use focus and effort to master a task in real life. Say, “I am focused.”

I AM OPEN-MINDED.

How to practice Crescent Lunge Pose: From Downward-Facing Dog Pose, step your right foot forward to rest just inside your right hand. Keep a flat back and open your chest. Imagine being open-minded enough to listen and learn from someone giving you constructive criticism. Say, “I am open-minded.” Switch sides and repeat the steps.

I AM CURIOUS.

How to practice Downward-Facing Dog Pose: Step back to your hands and feet in an upside-down V shape, with your buttocks up in the air. Think of ways that people around you have experienced success. Be curious and inspired by their successes. Say, “I am curious.”

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This is also a fun activity to do with your kiddo or the whole family!! I hope you enjoy this activity. There are so many more that I can’t wait to share with you over the next few weeks. You can also check out some of these books!

10 Children’s Books for Teaching Growth Mindset

1.    The Most Magnificent Thing

2.    Rosie Rever, Engineer

3.    Your Fantastic Elastic Brain: Stretch It, Shape It

4.    The Girl Who Never Made Mistakes

5.    What Do You Do With a Problem?

6.    Thanks for the Feedback, I Think…

7.    Beautiful Oops!

8.    The Dot

9.    The OK Book

10. Making a Splash: A Growth Mindset Children’s Book