Yoga for children final
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Transcript of Yoga for children final
Prepared and presented by Rahul Ajmera
Guided by – Pundit Radheshyam Mishra
International Yoga Teachers Training Course
Conducted by Ujjain Yoga Life Society
July 29, 2014
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This book is solely for a yoga educator
It gives a modest and successful approach to
teach yoga to children in a step to step
manner
Talks about the eight Bhavas or states of
buddhi
The scope of this book is about Jnana asanas,
one of the eight Bhavas
Also, there is an introduction to Dharma,
Vairagya, and Aisvarya asanas
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Dharma, or self-direction
Jnana, or knowledge of one’s body, mind,
and soul
Vairagya, or ‘to let go’
Aisvarya, or self-esteem; self-reliance
Adharma, opposite of Dharma
Ajnana, ignorance
Avairagya, attachment
Anaisvarya, incapacities
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Asanas can be classified into two
main categories…
They are Cultural and Meditative postures
They’re 28 Meditative postures. Padmasana, Sukhasana, and Virasana are some examples of Meditative Postures.
They’re 56 Cultural postures. Utkatasana, Ekpadasana, and Bhujangasana are some examples of Cultural Postures.
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Asanas can be further classified according to
some of the bhavas…
Dharma • All meditative asanas
Jnana • All balancing asanas
Vairagya • All forward bending and relaxing asanas
Aishvarya • All backward bending asanas
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Children should not be tired. If the child is tired, make sure he or she does a relaxing asana such as Savasana. In addition, make sure your students didn’t eat less than two hours before.
Make sure your students use yoga mats. Children can experience cramps if they do yoga on a tiled floor. Furthermore, children will get cramps if they are in an air-conditioned or windy environment.
A paraphrased example…
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Children tend to be very flexible in their early
years. Over time the flexibility is lost. Yoga helps
maintain the flexibility. For example, the left
picture portrays Rayansh, the cutest baby on
earth, sitting in Bhadrasana. In addition, the right
picture shows Rayansh sitting in Vajrasana.
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Massage for rejuvenation (kriya)
Procedure-
Massage using fingertips
Begin with the center of the forehead gently…
Continue to rub towards the temples...
Continue to rub from below the eyes towards the ears
Return to the temples
Next, return to the center of the forehead
Remember to Repeat Twenty Times!! www.yogalife.co.in
This is a meditative posture
This is a posture for attaining Dharma
Characteristics-
Eyes closed
Head straight
Relaxed shoulders
Back straight
Abdomen gently drawn in
Palms above knees
Elbows relaxed
Pay Attention on Breath
Normal Breathing
3 Minutes
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This is a meditative posture
Aasan for Dharma
Characteristics-
Head straight
Eyes closed
Erect back
Elbows relaxed
Hands above the knees
Sit on heel
One knee on the ground,
other upright
Sit Firmly
Attention on
Breath
Normal Breathing
3 Minutes
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This is a meditative posture
Dharma Aasan
Head in line with back
Eyes closed
Relaxed Shoulders
Erect Back
Relaxed Elbows
Toes together
Heels apart
Knees together
Normal Breathing
Attention on Breath
3 Minutes
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This is a meditative posture
Dharma Asana
Head straight
Eyes closed
Straight Back
Feet placed on opposite thighs
One hand placed on another
Knees touching ground
Attention on Breath
3 Minutes
Normal Breathing
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This is a meditative posture
Dharma aasan
Eyes closed
Head straight
Relaxed shoulders
Hands in “Namaskar” position
Relaxed elbows
Knees straight
Parallel Feet
Normal Breathing
Attention on Breath
3 Minutes
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This is a balancing posture
This is a cultural position
Jnana aasan
Characteristics-
Eyes fixed at the point
Head straight
Erect back
Hands in “Namaskar” position
Elbows relaxed
Heel pressed on thigh
Normal Breathing
Pay Attention on Breath
One Minute for Each Leg
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This is a cultural posture
Jnana aasan
Procedure-
Feet should be one foot apart
Stand erect
While inhaling, raise one arm
Also, raise heels
Stretch up fully
Retain breath
Return to normal position
Repeat 3 Times
3:6:3
Inhale: Retain Breath: Exhale
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This is the second variation of Talasan I
This is a cultural posture
Stand one feet apart
Inhaling, rise on toes and and raise arms
Reach up in a duration of 3 seconds
Stretch up fully and retain breath for six seconds
Exhaling, return to original position while taking hands back
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This is a cultural posture
Jnana Aasan
Stand erect, feet parallel, one foot apart
Arms should be parallel to shoulders
Inhaling, rise for 3 seconds
Exhaling, bend knees in the duration of 3 seconds
Suspend breath for 6 seconds
Inhaling, rise up for 3 seconds
Exhaling, return arms to side
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This is a cultural posture
Vairagya posture
Procedure-
Sit in Sukhasana
Hold the wrist of one hand with the other hand
Inhale
Exhaling, bend down to your right knee
Retain breath for six seconds
Inhaling come up
Bend down to your left knee while exhaling
Retain breath for six seconds
Inhaling come up
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Exhaling, bend down towards the floor
While inhaling, come up to original position
Remember to do this aasan three times!!! www.yogalife.co.in
This is a cultural posture
Aiswarya aasan
Procedure and Characteristics-
Lie on stomach
Elbows should be held close to the body
Forehead on the ground
Toes pointing outward
Inhaling, raise head in the duration of three
seconds
Retain breath for six seconds
Procedure Characteristics
Green Black
Key
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Head raised to look up
Navel should be on the ground
Exhaling, return to original position
Remember to do this aasan three times!!!
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This is a type of Pranayam, or breathing exercise
Procedure-
Sit in a meditative posture
Inhale with right nostril, while using your thumb
to cover the left nostril
Cover both nostrils, while suspending breath
Cover right nostril, and exhale with left nostril
Remember to Repeat Ten Times!!!
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This is a form of Pranayam, or breathing exercise
This helps with listening to the internal organs since we try to close out all the outside distractions
Characteristics-
Thumb on ear hole
Fingers on the eyes, nostrils, above and below the mouth
Procedure-
Sit in meditative posture
Gently place fingers on face
Normal breathing
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A paraphrased example of this story…
Once there was a monkey who really liked nuts.
One day, he saw a pot full of nuts and got very
excited. The pot had a wide base and a narrow
neck. He stuck his hand in the pot and tried to
pick up all the nuts in there. Alas, his paw
wouldn’t come out. Reluctantly, He let go most
of the nuts and his paw relaxed. His paw finally
came out!
The moral of this story is aparigraha (non-
collectiveness), the fifth yama
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Players- 12 and umpire
Materials-none
How to Play-
The players of the game have to maintain mauna, or silence
Twelve children sit in a circle representing a clock
Umpire calls out time, for example 8:22
The 2 children representing the number or the closest to the number will raise their hand.
The children representing 8 and 4 will raise their hands
Whoever raises their hand first wins
No children should gesture or whisper to their peers
This game teaches children that they think better when they are silent!!!
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I am attracted to Yoga because I want to maintain physical health and strength.
Many of today’s children tend to have very busy schedules. From reading this book and participating in the International Teachers Training Course, I have realized that forms of yoga can be done anywhere (as seen on the pictures of slide seven.
THANK YOU!!! www.yogalife.co.in