Have you ever been driving and realized you lost 5 (or more) minutes of time as if on autopilot? You can be washing the dishes and thinking about your never-ending to-do list or you can simply fly off the handle at the smallest incident. Yup, those are all examples of being ungrounded. Your body and mind are playing for two different teams. Your body is physically present on the earth, but the mind is lost in space.   All our energy can get trapped in our heads without being connected to the physicality of being in our bodies.  This disassociation leads to reactions that are less than “admirable”.  If this describes you, don’t worry!  You are certainly not alone.

Life has so much more to offer us when we reverse the flow of energy that perpetually hangs out in our head.  Being grounded in our bodies puts us in the here and now. The present moment is the place where we are at any given time. That’s reality so why try to escape it? When we are grounded we can fully appreciate all that we are and have in life and feel less stressed and anxious about the greener grass on the other side of the fence. Being grounded in the here and now, allows all the thoughts and daydreams we have to actually manifest and become reality. Our connection to the earth provides the container for abundance freely flow to and from us. Without this container there is nothing to hold life’s gifts. The earth is always here for us offering her unrelenting support and nourishment so enjoy and soften into that space of safety and love.

Yes! You have managed to stay grounded enough to make it to the 7 Steps of Getting Grounded!

1. Develop a loving relationship with your feet! Appreciate and show some gratitude for these body parts that connect us to the earth and take us where we need to go everyday. Show your feet a little love with a massage with your favorite lotion or oil. Get a pedicure! Why do pedicures feel so good? Not because we know our feet will look pretty, but because loving out feet is grounding.
2. Turn OFF the technology! Take a break and disconnect periodically from your emails, facebook, twitter and all that jazz. I’m not sure why it’s called “surfing the net”. That phrase implies some level of groundedness. Technology keeps is in our heads not in the here and now of our bodies. Disconnect to Reconnect.
3. Stop, Drop and Breathe! Ok, not the drop part unless you really want to, but breathe. Connecting to and slowing down the rhythm of your breath is the quickest way to ground you in the present moment. Feel your breath come into to your body, graciously expanding your lungs and leaving your body taking with it anything that is not needed.
4. Set a grounding affirmation. Using the power of affirmations can help you develop a more positive outlook on life and get you out of the negative self talk that traps us in our heads. If you are going to “talk” to yourself you might as well have life-affirming thoughts. Here are some suggestions for grounding affirmations. The earth nourishes and provides for my needs. I am safe and loved. I trust in my body. I am grounded.
5. Get some exercise- Walking, dancing, yoga, tai chi and swimming are examples of how you can energize your feet and legs to feel more grounded and present in your body.
6. Get Dirty. Literally touch the earth. Take off your shoes and walk barefoot in the grass, dirt, etc. Repot that plant your have been meaning to do or plant the herb garden that has been on your to-do list. Whatever it is, connect with the earth in its truest form.
7. Be a Mountain. Mountain pose, the foundation of all standing yoga poses, is very grounding when done with intention. Plus, you can do mountain pose anywhere and not look like a crazy person…Warrior II in line at the grocery store? Maybe not…

Stand with your feet slightly apart and parallel to each other. Put your mind in your feet and their connection to the earth. Press all parts your feet equally into the earth (or your shoes). Allow the muscles of your legs to firm giving yourself a gentle hug. Draw energy up from the bottoms of your feet into your belly and send the energy back down into the earth. Breathe and stand firm in all that you are in this very moment.

In these times of the world moving so fast our feet barely get chance to find their ground I hope you find these tips helpful!

Peace to All!

Unfortunately, we live in a society that is conducive to bad posture.  We spend a great portion of out day doing activities that are in the front of our bodies (writing, cooking, computer use, cleaning, etc.).  If we don’t have a strong spine to support all this reaching forward then over time we are putting stress on our bodies.  In addition, with the increase in technology and our busy lifestyles we are putting our spines at risk.  With all the long hours of computers for either work or personal reasons, watching TV, driving, etc. it’s no wonder we are a culture where 80% of Americans will experience back pain at some point in their life.

Research suggests that many spine problems are actually preventable because they result from poor posture and body mechanics.  Spinal problems can include the ever common low back pain and neck pain.  A misaligned spine can also cause issues such shoulder pain, nerve pain, headaches and TMJ just to name a few. A hunched posture can even lead to anxiety, digestive problems and constrict vessels and nerves.  There are even research studies that reveal good posture can boost self confidence and self esteem…who knew!

There is good news in all this.  It’s never too late to change your posture and realign your spine.  This does take a bit of work and commitment on your part but the payoff can be huge.  Your spinal issues did not appear over night– you worked to get them–so don’t expect for them to disappear without putting in the work.

The first step in improving your posture is awareness. Are you even aware of your posture and how hold your body during your daily activities?  Start to pay more attention to how you stand in line at the grocery store, sit in your car, sit in front of the computer, position you neck when using your cell phone, and even position your spine when you sleep (so important!).  The following picture demonstrates some of the most common misalignments with the spine.  The last picture is the “ideal”, most healthy posture.

Where do you think you fall in this?  Here is a quick way to assess your own posture.

Stand facing a full length mirror (don’t be scared!). Close your eyes, shake out your limbs and body, relax, and stand as you normally would. Having a family member or friend observe or take a picture of you standing can be helpful as well.

Then open your eyes. What do you see?

1. Head alignment

Check the positioning of your head – is it stacked directly over your body (as it should be) and that your chin is parallel to the floor? Is your throat open or closed?

2. Shoulders

Are your shoulders level as they should be (make sure one isn’t higher than the other)? Have a friend standing at your side to ensure that your shoulders are in line with your ears.

3. Hips

When you put your hands on your hips, are both hands positioned at the same height?

4.  Back

Your back shouldn’t be as straight and stiff as a board. In fact, your back has a natural S curve to it. Look at yourself from the side in the mirror or have a friend view you from the side – is your lower back curved forward just a little bit, is there a slight curve towards the back in your upper back, and is your neck curved forward slightly?

5. Feet

Your toes should be marginally pointed outwards; they should not be turned in nor should they be turned out too far.  Is one foot turned more than the other?

Posture Challenge!

Take about ten seconds out of your day every so often to make sure your hips are level, your shoulders are gently drawn back, relaxed down and also level, your ears are in line with the shoulders and (if standing) your feet are relatively parallel to each other with balance equally distributed.

Awareness is the first step to improve your posture…stay tuned for the next steps!

I have been using two books in particularly in my yoga classes for over four years.  Without fail, when I read these books to children, they are attentive, engaged and really love the stories.  One of my favorite of these two books is The Affirmation Web-A Believe in Yourself Adventure. In this book a girl meets forest animals who teach her what affirmations are and how they make their lives special.  Before I read the story I always ask children what they think an affirmation is.  That’s a big word for kids and no one ever knows what it is.  However, after reading the book it’s clear and the children love making up their own affirmations.  The other book I use often before relaxation at the end of yoga class is A Boy and a Bear- The Children’s Relaxation Book. In this book, the boy and the bear relax body parts while also learning slow deep breathing.  The instructions in the book are age appropriate and give children a chance to practice breathing with the boy and the bear.  This book is a perfect segue to any relaxation, savasana or can be used before bedtime too.

Recently I have used two more books, Sea Otter Cove- A Relaxation Story and Angry Octopus- A Relaxation Story. In these two books, Mrs. Lite really brightened the illustrations (amazing!) and made the books hardback (great since my others were showing their age after years of use).  The Sea Otter Cove, again, gives step by step instructions on how to breath slowly to relax with the characters, the sea otter and mermaid.  The mermaid, who is trying to find peace, discovers that she is able to calm herself with these practices.  The book also creates a peaceful nature scene that supports these feelings of peace and calm.  In the Angry Octopus, children are taught simple progressive muscle relaxation and deep breathing they can use to help release anger.  Progressive muscle relaxation has been proven to help reduce stress and anxiety and it is easy to do anytime a child needs.  Plus, I really love the part in the book the lets children know that they “are the boss of their bodies”… good stuff!

In conclusion, if you are looking for a down-to-earth way to teach children how to relax, find peace and calm, and empower them to be in control of themselves, check out Lori Lite’s relaxation books.  You won’t be disappointed!

For other books and CD’s by Lori Lite check out her website stressfreekids.com.

The best way to do this is to give the students’ TOP TEN favorite things they like about yoga.  Here goes:

1)      Volcano Breath- This breath is a favorite among so many kids!  There is just something about taking a nice long deep breath in and letting it explode out of your body.  This is a great way for kids to visualize anger, frustration, worries, wiggles, etc. leaving their bodies.

2)      Frog Pose- Squat down and (yes) jump as high as you can, landing on your frog feet of course!  Kids also love this pose as it gives them a sense of freedom when their feet get to leave the ground as they fly high.

3)      Feeling Calm- Kids actually like feeling calm.  I know it may be hard to believe, but they do.

4)      Candlestick Pose- This is shoulder stand in “kidese”.  Kids love the challenge of balancing on their shoulders, supported by their hands and reaching all ten toes to the sky.  Although this is typically a quieting pose for adults, this one is bound to get some giggles with the young ones.  At the same time, kids do understand that this pose takes concentration to hold steady.

5)      Tree Pose- Kids love to challenge their balance.  There was a tree pose holding contest in one class.  It was great to see how calm, grounded and balanced some kids can get when they put their minds to it.

6)      Down Dog Tunnel- This a super-fun game where all the children line up side-by-side in downward dog pose.  Then one by one the children belly crawl through the tunnel.  They want to do it over and over!

7)      Relaxation- Kids look forward to the end of class where they get to take break and let go.  They may not understand the depth of the benefits but you can tell by the look on their faces when they get up they understand…”AAHHH!  I NEEDED THAT!”

8)      Rock Pose- This is child’s pose.  A pose where kids are able to close their eyes, slow their breath, slow their heart down, curl up like a rock and go inside themselves to get calm and quiet.

9)      Chair Popcorn- This is a yoga pose adapted to do in a chair.  Kids have to press into their hands on the chair to lift their bodies and feet up—balancing and holding their bodies up with their strength.  They love the challenge popping up and down in their chair like popcorn!

10)   Rock-n-Roll- Kids love this one because they say it gives them energy.  They curl up in a ball and roll back and up on the back.  This is a great core strengthener and gives their spines a great massage in the process.

Yes, I am already looking forward and planning for next school year…….

You don’t need any equipment for yoga—just your body and your breath.  Children with special needs have many daily challenges that can be helped with yoga.  Yoga therapy for children is a yoga program that is specialized and as unique as your child.   Once you find the right yoga therapy teacher, you and your child will be able to apply what is to learned in class into daily life….a little breathing here, a pose there, some relaxation…all of which can have an impact on the bigger picture of life for your child.  With yoga change is inevitable…

Here are some examples of how yoga can be used in daily life:

Scenario: You and your child are in the grocery store and your child is having a hard time waiting as you are in the check out line.  Solution: Stand tall, feet grounded in Mountain Pose and breathe deeply.

Scenario: Your child is getting a little fidgety and/or anxious in the car.  Solution: Take some balloon breaths while holding hands and fingers in a favorite mudra.

Scenario: Your child has difficulty waking up and getting going in the morning.  Solution: Upon waking do several rounds of a sun salutation.

Another reason yoga is a great choice for children with special needs is that yoga can be adapted for every body.  I’ve worked preschoolers through adolescents and have seen through experience that all bodies and minds can benefit from yoga!  It is such a joy to see the smile and look of pride on children’s faces who typically have difficulties with movement as they are able to put there bodies in a pose they were previously unable.  Here are some of the great benefits of yoga for children:

• Improve strength, flexibility, postural stability
• Improve body awareness, coordination
• Improve attention and focus
• Improve self esteem and self confidence
• Improve social skills

Lastly, yoga is great for children because you can never outgrow it!  It’s not a toy your child gets bored of or something that gets lost in the closet.  A good individualized yoga therapy program is as dynamic and changing as each child is.  There are no limits to what a mind and body can learn with yoga.

CAUTION!

One word on choosing a yoga program for your child….  With so much yoga out there these days, it is a “buyer beware” market.  It is important to ask about a yoga teacher’s formal education, yoga training and experience—especially when it comes to working with your child!  Anyone can spend a weekend getting a children’s yoga certification and then begin teaching yoga with little experience.  That’s why teachers, social workers, occupational, physical, and speech therapists are great fits for teaching children with special needs yoga.

It is especially important to have a yoga teacher who is trained and understands sensory processing and knows how to treat issues related to sensory processing disorders.  In essence yoga is teaching self-regulation—the ability to control and direct one’s own feelings, thoughts, and actions.  Improving a child’s self-regulation can have a positive impact on a child’s attention, behavior, school performance, social skills, etc.  Seeking a yoga teacher who is educated on sensory processing can make a big difference in your child’s yoga therapy program.

I have a series of special needs yoga therapy classes for children ages 5-8, 9-12 and 13+.  All classes will be held on Wednesdays at Spirit Moves in West Ashley.  Please click HERE to see detailed scheduled.