Libby Public School Series: Yoga

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Disclosure:
The information provided in this blog is informational The content may be used to augment current therapy plans, however is in no way a substitute for active intervention and or consultation from a Physical Therapist.

Yoga originated in India almost 5000 yrs ago. It has made a transition from mind and body practice with cultural and spiritual ties into mainstream America. Today it is often used to improve our health through exercise and reduce stress in many settings. I started using yoga poses many years ago as an additional way to work on core strength. Since I have expanded on the use of yoga when working with kids in the school setting.

 Benefits of yoga in the school setting:
  • Flexibility: Move slow and hold the poses for an extended period of time (30 seconds to 1 minute) to stretch the muscles
  • Core Strength: Move into the pose slow while maintaining good posture and control and holding the pose to strengthen the muscles
  • Breathing Control: Use abdominal, deep and slow breathing in between, when moving into or while holding a pose, thus slowing down fast and shallow breathing patterns
  • Coordination: Move in and out of poses with control and fluency thus being more in control of the body
  • Self Regulation: Focusing on movement and breathing helps to calm down the nervous system
An easy way to incorporate and introduce yoga into your child's day is to use the video links below and follow along. However when trying to use yoga as a tool to target a specific skill it is important to do the exercises with intent and focus, using proper technique, maintain a comfortable stretch and work up the hold time for each exercise. Which poses to focus on would depend on what areas are targeted and should be determined in collaboration with your Physical Therapist. Below is a general sequence we have successfully used in school which can be a good starting point, focusing on self regulation and core strength. 


Ready to Learn Sequence:




1. Downward dog: Start on your hands and knees, slowly push up on your hands and feet bringing your buttocks in the air, keep your hands and feet flat on the floor, hold for a count of 10, slowly go back down onto your hands and knees, breath in through your nose and out through your mouth slowly 3 times and repeat, then move to 2. 




2. Cow - Cat: In quadruped, lift your head look up to the ceiling while dropping your belly towards the ground arching your back (cow), hold for 5 count and slowly bring your head down and round your back pushing your shoulder blades up hold for 5 count, return to quadruped and breath in and out slowly 3x and repeat then move to 3





3. Cobra: From quadruped slide down onto your belly, put your hands as close to your shoulders and slowly push up trying to extend your arms then hold for a count of 10 while trying to keep your hips down on the ground, slowly go back to prone, breath in and out 3 times and  repeat then move to 4



4. Happy Baby: From prone roll onto your back, slowly bring your legs up and grab your toes (try to keep your hips and knees aligned), hold for 10 count, bring legs down, breath in and out 3 times and repeat.




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