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Why Yoga Should Be a Part of Every Child's Life

Chandni Lal

Parents frequently enroll their children in sports at a young age to promote physical health, yet they overlook the significance of cultivating mental wellness through practices like yoga and mindfulness in childhood. A recent meta-literature review from JAMA Pediatrics revealed a doubling in anxiety and depression rates among children since 2019. Adolescents typically begin therapy or medication after they have developed mental health conditions, but by implementing holistic approaches at a young age, it is possible to prevent such disorders.

Science Says Yoga is the Answer

An individual who started playing soccer at the age of 7 may perform better than one who started playing a week ago. Engaging in prolonged practice of a sport or musical instrument enhances cognitive abilities, attention, and memory by conquering the resistance and complexities that accompany learning a new physical activity. Similarly starting Yoga at an early age may amplify the benefits of a yoga and mindfulness practice.

The practice of yoga reinforces various factors, including but not limited to:

• Acceptance and compassion of the body and mind.
• Opportunities to observe the nature of the mind and emotions.
• Support staying in the present using breathing exercises.
• Encouragement to listen to one’s own intellect rather blindly following the actions of others.

Teaching acceptance and compassion to children can develop self-confidence and self-love, leading to a reduction in comparisons and judgments towards others and oneself.

Encouraging children to reflect and observe from a young age can aid in their comprehension of their authentic selves and cultivate mindfulness of any anxiety or stress they may experience. Having such awareness can aid individuals in overcoming stressors. Paying attention in a purposeful and sustained way to internal experiences is likely to reduce the tendency to respond automatically, impulsively, and reactively (e.g., with emotional responses or impulsive thoughts or off-task actions). Listening to one’s own needs and responding mindfully to others can foster healthier relationships, improve emotional regulation, facilitate better decision-making, and promote effective communication. Not only does this allow a person to live their life to the fullest, they are also able to create better circumstances for themselves, which positively impacts their social, emotional, and mental health.

The Present Moment

Bringing attention to the present moment is the initial step towards achieving success in any endeavor. Where attention goes, energy flows. This means, the more you think about how much you hate work, the more you’ll begin to notice the negative aspects of your work. If you pause to observe your mind, you’ll notice you are most likely thinking about the past or the future. Don’t feel guilty, this is a frequent occurrence among the majority. The findings of Kane et al: “For Whom the Mind Wanders, and When, Varies Across Laboratory and Daily-Life Settings” claim that our internal dialogue can distract us anywhere from 30% to as much as 90% of the time in daily life. This percentage excludes other external distractions such as mobile devices that seemingly have a negative impact on our ability to focus. We sometimes use our internal dialogue to entertain us when we are stuck in traffic or to zone out of a boring event. 

Contractually, drifting away from the present moment may result in experiencing concerns or hypothetical scenarios. These negative thoughts and beliefs can contribute to the onset and persistence of depression. Developing focus and concentration can help counteract the negative thought patterns and mental fog. Research suggests that yoga not only promotes physical health, but also helps to build focus and attention through breath and mindfulness. Beginning to cultivate the ability to stay centered and present from a young age can enhance one's capability to live a more mindful life and leverage the opportunities that the present moment has to offer.

How Can I Get My Child Pay Attention During Yoga?

Yoga might not be the most entertaining activity for a 5 year old who can't sit still for 10 minutes.

Children have a natural inclination towards stories, so incorporating yoga into an adventure story format can be a fun and engaging way to guide their practice. This can include starting with a breathing technique to get “energized” for a trip to the zoo, the beach or using the “bee breath” to start the imaginary car. Use yoga poses throughout the adventure story. For example, doing “Warrior 2” as a way to surf at the beach.

Children have a tendency to mimic the behavior of those around them. For variety and to provide children opportunities to make their own decisions about how to” hop like a bunny or move like a frog,”  for example, cue the poses rather than showing them. You can also plan to provide at least two options of each pose for accessibility. This allows the child to explore their bodies and choose the option that best fits with their current mood, body type, and level. This also builds a mind-body connection.

Incorporate a life lesson that is reinforced throughout the practice. For example, encourage trying different variations of yoga poses so children can learn to “be open to try new things,” or incorporating unexpected obstacles into an adventure story, which can help to cultivate problem-solving skills and teach the valuable lesson that "time heals".

Taking the time to reflect is crucial for developing a deeper sense of awareness and connection with the body. This can be achieved by intentionally incorporating brief pauses into the practice, or by engaging in open-ended dialogue with children about their mental state to help them better understand their own mind.

Everyone has questions about how life works. Bring insight about human nature or ask thought-provoking questions throughout the practice to inspire self-inquiry and facilitate a deeper understanding of one's authentic self.

These are just some of the ways you can get your child or students to enjoy their yoga practice. The abundance of distractions in our digital lives is making it increasingly difficult to develop a deep understanding of oneself. There is much to gain from practicing yoga, and it is up to us to prioritize our own and our children's well-being so we can collectively progress in life.

Incorporating Yoga in Schools

Schools serve as a central hub for education and can play a crucial role in promoting the physical and mental well-being of students. Including yoga in the school curriculum can provide children with the chance to develop important life skills such as mindfulness, self-awareness, and stress management. It can help them cultivate a positive relationship with their bodies, enhance their concentration, and improve their emotional resilience. It can help them have healthier relationships with others. By implementing yoga in schools, it also becomes accessible to a wide range of students, including those who may not have the means to attend private classes or lack transportation options. 

Yoga encompasses more than just physical postures. Teachers can incorporate non-physical parts of yoga in classrooms without having to obtain a yoga license. For example, starting a class with a 5 minute mindfulness exercise or a breathing exercise. If teachers are uncomfortable guiding it themselves, they can find a yoga instructor on Youtube that can guide the practice. Not only will this reset students’ focus, it can support their awareness of the powerful benefits of yoga. Another way for teachers to incorporate yoga in classrooms is to engage in conversations on yoga philosophy. Specifically, values like non-violence and honesty can have a profusive impact on students. This can foster a sense of unity and shared experience among students.

References



Creswell, J.D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516.

Kane, M. J., Gross, G. M., Chun, C. A., Smeekens, B. A., Meier, M. E., Silvia, P. J., & Kwapil, T. R. (2017). For Whom the mind wanders, and when, varies across laboratory and daily-life settings. Psychological Science.

Racine, N., McArthur, B. A., Cooke, J. E., Eirich, R., Zhu, J., Madigan, S. (2021). Global prevalence of depressive and anxiety symptoms in children and adolescents during COVID-19: A Meta-analysis. JAMA Pediatrics. 

Shapiro, S. L., Lyons, K. E., Miller, R. C. et al. (2015). Contemplation in the classroom: a New direction for improving childhood education. Educational Psychology Review, 27, 1–30.

Thomas, R., Sanders, S., Doust, J., Beller, E., & Glasziou, P. (2015). Prevalence of attention-deficit/hyperactivity disorder: a systematic review and meta-analysis. Pediatrics, 135(4).

Wilmer, H. H., Sherman, L. E., & Chein, J. M. (2017). Smartphones and cognition: A review of research exploring the links between mobile technology habits and cognitive functioning. Frontiers in Psychology, 8, 605.