In the pursuit of nurturing happiness and seeing child flourish, parents and educators often seek effective tools and techniques. One such approach, rooted in both heartfelt sentiment and scientific validation, is the practice of "loving-kindness meditation." Through this method, individuals can cultivate a profound sense of care and compassion, not only enriching their own lives, but also fostering a nurturing environment conducive to the well-being and growth of the next generation.

Loving-kindness meditation, also referred to as "Metta" meditation, holds its origins in ancient Buddhist traditions while transcending religious boundaries to become a cherished practice in diverse spiritual and secular communities. The term "Metta" originates from Pali, an ancient language used in Buddhist scriptures, and encapsulates the essence of love, kindness, benevolence, and goodwill.

So, fellow superheroes of parenthood, are you ready to unleash the awesome power of loving-kindness meditation? Grab your invisible capes, take a deep breath, and let's embark on this epic journey together!. 

What is the loving-kindness meditation method?

The loving-kindness meditation method, also known as Metta meditation, is a practice that involves cultivating feelings of love, compassion, and goodwill towards oneself and others.

The practice usually begins by directing positive affirmations inward, fostering a sense of self-compassion and acceptance. As practitioners progress, they extend these feelings towards their family members, their friends, and even towards people they don’t like. 

Why do positive affirmations matter with children? 

It this is no myth that positive affirmations contribute to one's well-being, and they areit’s even more important for children because they are forming their sense of self! 

Barbara Fredrickson, renowned director of the Positive Emotions and Psychophysiology Laboratory (PEP Lab) at UNC-Chapel Hill, has studied the impact of positive affirmation on mind states for over two decades. She asserts that these uplifting states of mind expand our mental horizons, enabling us to perceive a wider array of possibilities and solutions, thus facilitating learning and problem-solving endeavors. Moreover, her findings underscore the profound influence of positive emotions in nurturing intellectual, social, physical, and psychological resources.

Overall, positive affirmation is a powerful tool for promoting children's self-esteem, emotional well-being, and positive behavior. By incorporating affirmations into daily interactions and routines, parents, caregivers, and educators can help children develop into confident, resilient, and happy individuals.

The Top 5 Loving-Kindness Meditations for Kids

Interested in introducing loving-kindness meditation to the children in your life? Save yourself the hassle of endless web searches for the perfect resources - we've got you covered with all the essentials right here!

1. Loving-Kindness Mediation, by Yogi Beans - Insight Timer

As one of the leading schools for kids' yoga and mindfulness, Yogi Beans, founded in 2007, offers a unique and accessible approach to meditation for children. Their loving-kindness meditation is specifically designed to be easy and short, lasting just 10 minutes. With Yogi Beans, children can experience the benefits of mindfulness in a fun and repeatable way, making it the ideal choice for young practitioners.
Find Yogi Beans’ loving-kindness meditation on Insight Timer. A free app that gathers tons of meditations and yoga practices from teachers and schools all around the world.

2. Loving-Kindness Mediation, by Sharon Salzberg - Youtube

Have you heard about Sharon Salzberg? She is one of the most respected figures in the world of mindfulness, meditation, and Buddhism. She is an accomplished author, meditation teacher, and co-founder of the Insight Meditation Society (IMS) in Barre, Massachusetts. 

Sharon Salzberg's teachings often focus on cultivating qualities such as loving-kindness, compassion, and mindfulness, with the goal of promoting inner peace, resilience, and well-being. She is widely regarded as one of the foremost voices in contemporary mindfulness practice and has significantly contributed to bringing mindfulness and meditation practices to a wider audience.

If her YouTube meditations aren’t specifically for children, they are usually short and very easy to understand. You can practice them with your kids!

3- Loving Kindness  Relaxation Meditation by Kids Mindfulness Meditation - Spotify.

Check out the Kids Mindfulness Meditation playlist on Spotify! It features a variety of short and sweet mindfulness exercises designed specifically for children. Give it a try and see how it can benefit your little ones!

4- Loving Kindness, by Bari Koral - YouTube

Bari Coral's Loving-Kindness Meditation offers a gentle, yet powerful practice for cultivating compassion and connection. As an experienced mindfulness teacher and meditation guide, Bari brings warmth and authenticity to her teachings, making them accessible to practitioners of all levels. Bari's approach to loving-kindness meditation is both soothing and transformative, providing a sanctuary for self-exploration and heartfelt connection. Whether your children are new to meditation or seasoned practitioners, Bari Coral's loving-kindness meditation is sure to leave them feeling uplifted and inspired.

5- The Mindful Child Book, by Susan Kaiser Greenland

If you're eager to delve deeper into loving-kindness meditation, don't miss out on "The Mindful Child" by Susan Kaiser Greenland. It's a must-read for those seeking to explore this practice further!

"The Mindful Child" is a captivating exploration of mindfulness tailored specifically for children. With a blend of wisdom and practicality, Greenland offers parents, educators, and caregivers invaluable tools for nurturing mindfulness in young ones.

​​Loving-kindness meditation is undoubtedly a wonderful mindfulness exercise for kids, but it's just the beginning! There's a treasure trove of engaging practices waiting for you and your little ones to explore, right from the comfort of home!

At Yogi Beans, we're not only dedicated to teaching kids' yoga but also empowering parents, yoga teachers, and childcare professionals through specialized training. 

Check out our training page to discover the perfect fit for your needs. 

Can't find a training that fits your schedule? No problem! Dive into the world of yoga with your kids at your own pace with our On-Demand online videos. It's an affordable and accessible way for everyone to enjoy the benefits of kids' yoga training!

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Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

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In the magical world of childhood, where each heartbeat holds the promise of adventure, introducing meditation to kids is like planting seeds of serenity. It's an invitation for young minds to discover their own sanctuary within, amidst the joyful buzz of their days.

Additionally, weaving meditation into your family routine isn't just about finding inner peace—it's like sprinkling magic on your everyday life! It brings a sense of calmness, better family energy, and improved sleep quality. Think of it as an incredibly awesome family ritual that not only boosts each person's happiness, but also weaves tighter threads in your family tapestry, creating a cozy and connected home sweet home!

If you're keen on discovering the joy of practicing yoga and meditation with your children in a secure setting, explore our on-demand videos or online trainings tailored for both parents and professionals. These options are more cost-effective than traditional trainings and offer great flexibility!

Imagine sitting with your children quietly waiting for something special. We use simple words, stories, and fun games to show them how to be still and pay attention to their breath. It's like having a peaceful friend inside of us.

Want to know everything about mindfulness for children? Wondering when to introduce it and what types of meditations suit different age groups? Keep reading – all the answers are right here in this article!

Is it healthy for kids to meditate?

Absolutely! Meditation is beneficial and healthy for children. Numerous studies suggest that mindfulness meditation can have positive effects on a child's mental, emotional, and physical well-being. 

Here are some potential benefits of meditation for kids:

• Stress Reduction: Meditation helps children develop tools to manage stress and anxiety. Learning to focus on the present moment can alleviate worries about the past or future.

• Improved Focus: Regular meditation practice can enhance a child's ability to concentrate and pay attention. It may contribute to better academic performance and learning outcomes.

• Emotional Regulation: Meditation teaches children to observe their thoughts and emotions without judgement. This can lead to improved emotional regulation, helping them navigate challenging situations with greater ease.

• Better Sleep: Mindfulness meditation has been linked to improved sleep quality. Children who practice meditation may experience better sleep patterns, leading to overall better health.

• Enhanced Self-Awareness: Meditation encourages self-reflection and self-awareness. Children who practice mindfulness may develop a better understanding of their thoughts, feelings, and behaviors.

• Increased Empathy: Mindfulness practices often promote empathy and compassion. Children who meditate may develop a greater sense of empathy towards themselves and others.

• Social Skills: Improved emotional regulation and increased empathy can contribute to better social interactions. Meditation can enhance a child's ability to communicate and connect with their peers.

• Boosted Resilience: Learning mindfulness can contribute to increased resilience in the face of challenges. Children may develop a more positive mindset and the ability to bounce back from setbacks.

It's important to note that meditation should be introduced in a developmentally appropriate manner, considering the age and individual needs of the child. 

If you want to know the best ways to teach meditation to kids, keep on reading!

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At what age can kids start meditating?

The journey into meditation for children is a wonderfully versatile one, with the potential to commence at any age. Even babies can benefit from soothing sounds or guided imagery, fostering a sense of calmness and relaxation. This early exposure lays the groundwork for cultivating a sense of tranquillity and mindfulness from the very beginning of their lives.

As the child grows, around the age of 5, introducing more specific meditation techniques such as mantra, mudra, or simple breathing exercises becomes an opportune moment. At this stage, children typically exhibit a slightly longer attention span, and an increased ability to follow directions. Utilizing these age-appropriate techniques not only captures their interest, but also lays the groundwork for essential skills in self-awareness, emotional regulation, and focus, setting the stage for a lifelong journey of mindfulness. It's crucial to adapt the approach to the child's unique developmental stage and interests, ensuring that the introduction to meditation remains a positive and engaging experience.

How do you teach a little child to meditate?

Guiding children in meditation can pose some challenges: How can you ensure it remains engaging? How can you teach meditation to young children without the risk of it becoming a monotonous activity?

At this point, you probably understand that teaching meditation to kids requires a gentle and age-appropriate approach. Below are some strategies tailored to different age groups:

Infants and Toddlers (0-2 years)

• Create a calm environment: Provide a quiet space with soft lighting and soothing sounds.

• Gentle touch: Use gentle touch or rocking motions to create a sense of comfort.

• Incorporate lullabies: Sing or play soft lullabies to create a peaceful atmosphere.

Preschoolers (3-5 years)

• Short and simple activities: Keep sessions brief.  Use age-appropriate language and short and simple affirmations such as “I am happy” and “I am safe.

• Imaginative play: Introduce mindfulness through imaginative play such as pretending to be animals, or going on a "mindful adventure."

• Breathing buddies: Use a soft toy as a "breathing buddy" to teach children deep belly breathing.

Early Elementary (6-8 Years)

• Guided visualizations: Introduce short guided visualizations with simple, relatable scenarios.

• Breathing exercises: Teach basic breathing exercises such as counting breaths, or using a breathing ball.

• Mindful coloring: Combine meditation with creativity through mindful coloring activities.  Download these free mandalas!

Late Elementary (9-12 Years)

• Guided meditations: Use age-appropriate guided meditations that involve visualizations or storytelling.

• Breathing techniques: Introduce more advanced breathing techniques, such as diaphragmatic breathing or box breathing.

• Mindful movement: Incorporate gentle yoga or stretching exercises into a meditation practice.

Teenagers (13-18 Years)

• Guided visualizations and breathing techniques: Use guided meditations that contain visualizations, age-appropriate language and engaging stories.

• Journaling: Encourage reflective journaling to help children express and understand their thoughts and emotions.

• Group activities: Consider group meditation sessions or mindfulness classes for teenagers.

Regardless of the age group, key elements of mindfulness meditation include keeping sessions short, using engaging and age-appropriate language, incorporating playfulness, and being flexible with your approach. The goal is to make meditation a positive and enjoyable experience that fosters a lifelong appreciation for mindfulness.

Still unsure about how to meditate with the children in your life? Explore on-demand videos or online trainings, and become the best meditation guide for kids!

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The 3 Best Meditation Techniques for Children

Numerous meditation techniques cater to children.  By enrolling in one of our trainings, you'll gain insights into effectively instructing them! However, let's take it step by step.

Here are the three primary techniques for teaching meditation to children:

1. Mindful Breathing: Guide children to settle into a comfortable sitting or lying position, and encourage them to take slow, deep breaths, counting to three with each inhalation and exhalation. Direct their attention to the sensations of their breath, whether at the nose or in the belly. If their mind starts to wander, gently steer them back to focus on their breath, fostering a sense of mindfulness and presence.

2. Guided Imagery: Establish a tranquil setting and invite children to close their eyes. Employ a gentle and soothing voice to lead them on an imaginative journey, perhaps strolling through a serene forest or drifting on a soft cloud. Foster their creativity by encouraging them to vividly visualize the details of this imaginary experience, allowing them to fully immerse themselves. Through this technique, creativity and relaxation intertwine, offering a mindful escape into a world of calming imagery. 

Find free guided meditation on our Insight Time page: Yogi Beans Children Meditation. For additional resources on mindfulness and yoga for children, check out our children's yoga book.

Let’s go on a yoga adventure!

Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀

3. Body Scan Meditation: Guide children to assume a comfortable position, and direct their attention systematically to various parts of their body, beginning with the toes and progressing upward. Prompt children to observe any sensations or tension in each area. As their focus traverses each body part, encourage children to release tension and let go of stress.

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

Upcoming Trainings

On Demand Development Course

Do you dream of sharing your passion and the enchantment of yoga with little ones? Look no further!  At Yogi Beans, we've got you covered! Yoga isn't just a skill; it's a life tool that everyone, especially children, should experience!

Selecting the appropriate yoga teacher training is a significant decision, and given the multitude of options available today, it can be challenging to determine which training is the right fit for you!

Whether you’re a yoga teacher, a child therapist, or even a school teacher who just wants to sprinkle a bit of yoga magic in your classes, you might want to look at different criteria. 

Below are key considerations to guide you in choosing the best children's yoga training:

I - What to consider when choosing a kids' yoga teacher training?

Picking the perfect kids' yoga teacher training is super important to make sure your little ones get safe, fun, and awesome instruction. 

Here are some things to think about when choosing a training program:

1. School Energy: There are so many different children's yoga schools out there. Pick the one that makes you feel at home when you read through their website or social media posts.

   For example, Yogi Beans is more than just a school, we are a community of parents, yoga teachers, childcare professionals, children therapists, school teachers, and much more! Unlike some massive kids' yoga institutes, we don't see you as just a number!

2. Program Accreditation: While browsing the Web with the hope of finding the best training, you might get lost between the different accreditations. Whether you’re a yoga teacher or someone who works with children, you don’t necessarily need the Yoga Alliance accreditation, even though picking a school that works with Yoga Alliance, like Yogi Beans, is proof of qualifications.

3. Curriculum: Check if the curriculum covers age-appropriate poses, games, breathing exercises, meditation, child development, and teaching psychology.

4. Lead Instructors: Don’t forget to have a look at the leading instructor’s profile! He or she will be your mentor, so make sure you like his or her energy and that their philosophy aligns with yours.

5. Reviews and Recommendations: Seek reviews and recommendations from previous participants and professionals in the field.

6.  Cost: Compare costs, but also consider the value and quality of the training in relation to the price. Later in this article, we’ll discuss the normal cost of a children's yoga training.

7. Flexibility of Schedule: Consider whether the training schedule aligns with your personal commitments. Yogi Beans offers in-person trainings, online trainings and on-demand VOD trainings to ensure everyone can have the chance to learn kids’ yoga.

8. Continuing Education Opportunities: Check if the training program offers opportunities for continuing education, workshops, mentorship or advanced certifications in the field of kids' yoga.

At Yogi Beans, we offer many additional courses, including Baby Yoga, Yoga for Children with Special Needs, and others, to help our community grow. Take a look at our calendar of trainings.

II - How long does it take to be fully certified as a kids’ yoga teacher?

The time it takes to become fully certified as a kids' yoga teacher can vary depending on the specific training program and your personal schedule. 

Generally, kids' yoga teacher training programs may range from a few days to several weeks, with varying time commitments each day. Some intensive programs may offer certification in a shorter duration, while part-time or online programs may spread the training over a longer period.

III - What are Yoga Alliance credits for Kids’ yoga teacher training?

Yoga Alliance is a globally recognized organization that sets standards for yoga teacher training programs.

When considering a kids' yoga teacher training program, it's always better to pick a school, like Yogi Beans, that works with Yoga Alliance and provides Continuing Education credits. 

This information is often available on the program's page, or it can be obtained by contacting the program directly.

Do I need the 95-hour RCYT? 

Many individuals aspiring to teach yoga to kids do not require the 95-hour RCYT certification.

What is often overlooked is that the 95-hour RCYT is primarily advantageous for yoga instructors who have already obtained a 200-hour teacher training with the Yoga Alliance. In many instances, shorter programs are sufficient and provide the flexibility to teach in various settings. 

If you’re a school teacher, a children's therapist, or a professional who works with children, short programs, such as our on-demand VOD training, are sufficient to qualify you for teaching yoga to the children around you!

The key factor is to align yourself with a school, such as Yogi Beans, that holds recognition from the Yoga Alliance, has substantial experience, and fosters a vibrant community!

IV - How much should a kids' yoga teacher training cost? 

Kids’ yoga training prices can be quite diverse, running from a few hundred dollars to a couple of thousand dollars, depending on factors such as the course length and the trainer's experience. 

Just a heads up, be cautious with online courses priced at $15. While these substantially low priced training offerings may catch your eye, remember that you usually get what you pay for. If you're after a fantastic course with an experienced and knowledgeable trainer, it's worth investing a bit more for quality!

V - The one thing the best yoga teacher training should have!

Given our wealth of experience in kids' yoga teacher trainings, it is safe to say that the finest kids' yoga training programs prioritize quality over quantity!

You do not need to learn 300 kids' yoga poses and 500 hundred games. Instead, you want to be able to take the knowledge that you learn in your training and synthesize it into a comprehensive yoga class for children.

Seek out trainings that guide you in leading awesome classes where children can have fun and explore various facets of yoga. Focus on learning how to introduce kids in Pranayama, Asana, meditation, and games. Additionally, look for insights on managing challenging behavior in your class – a skill essential when working with kids. An added bonus is if a training offers information on the business of kids yoga (which Yogi Beans trainings cover thoroughly)!

Ultimately, we're all aiming for a return on our investment so we leave a training feeling confident enough to venture into the world, and get paid for doing what we absolutely love!

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

Upcoming Trainings

On Demand Development Course

Yoga for kids can be a fun and playful way to introduce them to the benefits of yoga, including improved flexibility, strength, and relaxation.

Many parents are often looking for ways to engage with their children, away from the screen and technology, in ways that allow for a wholesome parent-child connection. Yoga is a great way to build a deeper connection with your children!

However, in the eyes of a child, yoga can seem a bit boring if we don't add an element of creativity and playfulness to the practice.

Want to have the best time with your children doing yoga? - Read on! It will be fun!

Make Yoga Fun with a Kids Yoga Story

If you’re looking to practice yoga with your child, the most important thing to remember is to make yoga fun!

Children respond to energy that is playful and joyous, and you want to infuse that energy into your child’s yoga practice.   You can do this in a few different ways:

• Play with Contrast: If you want your child to practice being still and quiet, allow them to jump, wiggle and make noise!  Specifically, try contrasting the energetic movements with grounded and centering poses.  For example, you can try bouncing and wiggling, and then ask your child to hold a Mountain pose (where they stand still) for up to 3 breaths. This gentle give-and-take is a surefire way to help engage your child in the practice of yoga.

• Be Silly: Try not to take any yoga practice too seriously!  Remind your child that it is perfectly ok to fall down, and of our Yogi Beans mantra: “yoga is a practice, not a perfect.” Try incorporating some silly faces while holding the poses or incorporate a game of freeze yoga.

• Pretend to be animals: So many yoga poses are named after animals and things in nature. When practicing animal poses, have fun making animal sounds, offering up interesting animal facts and creating fun stories (e.g: the cat and cow are best friends, the downward dog is ready to chase the cat…”).

• Use favorite characters: Pretend to be some of their favorite super hero or princesses and turn the yoga mat into a magical adventure space, with imaginative storytelling. Transform the traditional practice of yoga into a dynamic and entertaining experience that captures their youthful enthusiasm and curiosity.

• Don’t forget the music: Choosing the right music for kids' yoga can greatly enhance the overall experience and make the practice more enjoyable. You can pick some of their favourite Disney tracks, or use the Yogi Beans playlist on Spotify and Apple Music

By now, you might have realized that engaging in kids' yoga involves a considerable amount of storytelling and creativity, which can be challenging at times.

In order to help you have the most fun with your kids, we've created a book with over 100 yoga postures and storytelling around them:

Let’s go on a yoga adventure!

Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀

The 12 Best Kids Yoga Poses

Poses to help with focus 

The use of balancing poses, along with a drishti or focused gaze, enhances concentration and focus. It helps us to find mental and emotional steadiness.

When in a balancing pose, we practice one side and then the other. It’s normal to have one side that is “stronger” than the other, and this opens up a conversation about balance in life, challenges we face, and how we can work through challenges.

1. Eagle (Garudasana)

• How to: Begin in Chair pose. Bring your left leg up and cross your left thigh over your right thigh. Hook your left foot around your right calf. Bring your arms out in front and cross your right arm over your left bringing your palms together. Untwist your arms and open up your eagle “wings.” Try the pose on your other side. 

• Benefits: Eagle pose improves balance, focus, and body awareness. It provides a stretch to the shoulders

• Contraindication: Ankle, knee or shoulder injuries

• Bean tip: To enhance this pose, try folding forward so that your bound elbows tap your knees. Kids will enjoy the challenge!

2. Tree (Vrksasana)

• How to: Begin in Mountain pose. Shift weight over to your right foot while lifting your left foot off the floor. Bend your left knee, bringing the sole of the left foot high onto your inner right thigh. Focus on something that doesn’t move to help you keep your balance. If you are swaying, imagine you are a tree swaying in the wind; if you fall, become a log!

• Benefits: Improves balance, opens the hips, aids in focus and concentration

• Contraindication: Ankle, knee or hip injury

• Bean tip: Play with different variations of your hands such as a lotus mudra overhead, or create “owl eyes” with your hands! If your child struggles with maintaining balance, have them keep their toe on the ground! This will help explore the pose while also keeping them safe and grounded. 

3. Airplane

• How to: Begin in Mountain pose and stretch one leg straight behind you as you reach your arms out to the sides, like airplane "wings." Lift your back leg slightly off the floor as you begin to lower your torso towards the floor for “takeoff.” Fly your airplane as your leg and torso reach the same level away from the floor. Then get ready for a nose-dive landing as you lift your leg higher away from the floor and bring your torso and head closer down towards the floor. Then reverse the movements for “landing.” Repeat this series of movements on the other side. 

• Benefits: Creates stability in the body, helps balance, strengthens the abdominal and back muscles

• Contraindication: Injury to the back, shoulders, knee, and ankle

• Bean tip: Practice flying through the air in different ways! Bird, airplane, or hang glide! Have fun exploring the pose by walking normally, and then calling out the pose to pause  fly through the air.

Poses to increase core strength

Core strength in children is one of the most important aspects of their physical body. Having a strong core is the foundation for posture, the ability for children to sit up correctly, both fine and gross motor skills. Even handwriting is affected by core strength!

4. Car (Dandasana)

• How to: Sit up tall with your legs straight out in front of you. Reach your arms up to the sky and pull-down your "steering wheel." Remember to put on your seat belt and start your engine. Scoot yourself forward using one leg at a time. 

• Benefits: Helps expand the upper body while lengthening and stretching the back muscles.

• Contraindication: Knee or ankle injuries and children with very weak core. 

• Bean tip: Be sure to follow the traffic lights and pay attention to other drivers on the road! Practice engaging the core even more by lifting one leg and then the other. Hold it for 10 seconds!

5. Ramp or Slide (Purvottanasana)

• How to: Begin in Car pose with your hands a few inches behind your hips, fingers facing forward. Point your toes and lift your hips toward the sky creating a straight line between your head and your toes. Try to find the floor with your toes and open your chest to the sky as you let your head fall back. 

• Benefits: Opens the airway to improve breathing, strengthens the back and core muscles

• Contraindication: Injury to the wrist, fingers, arms, or legs

• Bean tip: Practice being a bridge or ramp for cars! Lower your hips to the ground and then lift them back up! Count how many times you can do so.

6. Boat (Navasana)

• How to: Balance on your bottom and slowly lift your arms and legs into the air making a “V” position. Now make a sailboat by extending one arm straight up into the air and the other arm straight in front of you. Try switching your "sails" and hold the pose for three breaths.

• Benefits: Improves core engagement and strengthens the back and hip flexors

• Contraindication: Recent abdominal discomfort (stomach bug), asthma

• Bean tip: Try turning your pose into a “Shipwreck” by starting in Boat pose and bringing your knees to one side as if you were in a reclining twist. Children can bend their legs for an easier alternative.

Poses to open the heart and spread kindness

Heart opening poses both help children physically and emotionally. Heart opening poses engage the muscles of the back and the shoulders to improve circulation, increase energy levels, reduce stress and can help improve posture. This theme can prompt discussions around opening your heart to others or allowing ourselves to feel vulnerable. 

7. Dancer (Natarajasana)

• How to: From Mountain pose, shift your weight onto your right leg. Bend your left knee and grab the inside of your left foot with your left hand. Together, kick your left foot back behind you as you extend your right arm up toward the ceiling. Repeat these movements on the other side.

• Benefits: Improves balance, focus, posture, and concentration. Increases energy and helps build confidence! 

• Contraindication: Lower back pain or neck injury

• Bean tip: Pretend to be an ice skater! Dance around the room listening to music, when the music stops find your dancer pose! See how long you can balance. 

8. Upward Facing Dog (Urdhva Mukha Svanasana)

• How to: Begin lying on your belly with your legs straight and the tops of your feet flat on the floor (more difficult) or your toes tucked (easier). Bend your elbows and place your palms on the floor besides your side ribs. As you inhale, begin to straighten your arms and lift your torso and legs a few inches off the floor, keeping toes tucked or feet flat. Take a few breaths and look up to the ceiling. Remind children to keep their heart lights open by rolling their upper arms back and drawing their shoulders away from their ears. 

• Benefits: Improves posture, strengthens spine, legs, wrist, and stretches the chest, biceps, and core. 

• Contraindication: Low back injury

• Bean tip: Younger children will have a more difficult time with this position and it is fine to stick with a Cobra pose. 

9. Camel (Ustrasana)

• How to: Come onto your knees. Tuck your toes underneath so you are on the balls of your feet. Reach your hands back one at a time to grasp your heels. Bring your hips forward so that they are over your knees and arch your back. If comfortable, let your head drop back slowly, opening your throat.

• Benefits: Stretches the shoulders, back, thighs and core, opens the chest increasing airflow, and aids in digestion and elimination.

• Contraindication: Hernia, abdominal injury, or low back pain

• Bean tip: For a more advanced variation, try practicing this pose with the tops of feet flat and toes untucked.

Poses to de-stress and unwind

Children, just like adults, crave the opportunity to relax and unwind. With the demands of school, access to toys, gadgets, and electronics, children are overworked and overstimulated. They welcome savasana, the ability to decompress and settle down. The best part? These poses can be done in the comfort of your own home. Grab some pillows, play calming music, and enjoy the benefits of these restorative poses!

10. Suspension Bridge (Setu Bandha Sarvangasana)

• How to: Begin in traditional Bridge pose. With the hips lifted away from the ground, grab a block or pillow and place it underneath the bottom of your sacrum/tailbone region. Let your hips settle down onto the block. Open your chest by turning your palms up. Keep knees bent and allow your hips to melt into the block.

• Benefits: Strengthens back, glutes, and hamstrings

• Contraindication: Neck or back injury

• Bean tip: Slide a pillow under your child’s back, let them relax into the pillow and feel the benefits of this releasing pose

11. Sleeping “L” (Viparita Karani)

• How to: Lie on your back near the wall and scoot in to get your bottom as close to the wall as possible. Once in, extend your legs straight up against the wall. Bend your elbows and cactus your arms out to the sides (or think of goal-posts). Take some deep breaths.

• Benefits: Releases the pelvic muscles, encourages blood flow to the heart and lungs

• Contraindication: Children with eye conditions (glaucoma or detached retina)

• Bean tip: Use this as a bedtime routine to prepare your child for a restful nights sleep

12. Sleeping Butterfly (Supta Baddha Konasana)

• How to: Sit seated in front of a bolster or pillow behind you. Bring the soles of your feet to touch and allow your knees to flop open as in Butterfly. Place your hands by your side, and slowly lower your trunk onto the prop to support the spine. For extra support, place a yoga block underneath each knee/thigh. Once you are reclined, stretch your arms out to the sides with your palms face up to keep your chest open

• Benefits: Stretches the groin, adductors, hamstrings

• Contraindication: Children with weak knees or ankles 

• Bean tip:  If you see a child’s chin jutting up towards the ceiling, take a folded blanket and place it underneath his/her head and neck to allow the muscles of the neck and shoulders to relax. This pose should feel delicious!

Conclusion

While obtaining the physical, mental, and emotional benefits of yoga, these themes can also introduce more complex discourse around childrens’ lives. Whichever way you are seeking to bring this practice to the child in your life, you have the ability to help open their mind and heart to the teachings of yoga.

These poses are more can be found in Yogi Beans book 108 Awesome Poses for Kids, which provides a fun and interactive way to introduce children to yoga poses and the mind-body-heart connection. For information on our classes and trainings, visit yogibeans.com.

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Anne Davidson is a senior teacher trainer and business developer at Yogi Beans. Connect with Anne at @anneedavidson on Instagram

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

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Would you like to plan the best kids' yoga lesson filled with exciting poses, engaging games, and heaps of fun?

You’re in luck because, at Yogi Beans, we have crafted the perfect guide to assist you in creating a fantastic yoga class for children.

Designing a kids' yoga lesson requires a thoughtful approach to engage and inspire young minds. At Yogi Beans, we've been providing yoga teacher training and guiding parents and childcare professionals on the safest and most enjoyable ways to engage children in yoga.

Here's a comprehensive guide to help you plan the best kids' yoga lesson:

How do you structure a yoga class for kids?

1. Welcome them with Warmth and Excitement (10 minutes):

• Greet the children with a lot of enthusiasm.

• Open the class with a circle.

• Use a simple icebreaker activity to help them get comfortable and engaged: Play some music and invite them to move their bodies and shake out their wiggles  for a couple of minutes.

• Once everyone had a bit of fun and feels more relaxed and connected, you can start the class with a tune-in activity such as ringing a bell, singing a song or saying the sound of OM

2. Introduction to Yoga (1-3 minutes):

• Briefly explain what yoga is in a child-friendly manner.

• Share the benefits of yoga, such as flexibility, balance, and relaxation.

3. Breathing Exercises (5 minutes):

• Teach simple and playful breathing exercises (lion’s breath).

• Relate breath awareness to calming the mind and body.

4. Warm-Up (5 minutes):

• Start with gentle warm-up exercises to prepare their bodies for movement (animal walks, neck rolls…).

• Incorporate activities like stretching, reaching, and light cardio movements.

• Teach Sun Salutations

Our Yogi Beans song, Mountain Moves, which is found wherever music is streamed, is great for a simple warm up!

Listen to Yogi Beans Music on Spotify or Apple Music

5. Theme Introduction (1-3 minutes):

• Introduce the theme or the “yoga adventure” for the session (animals, superheroes…).

• Connect the theme to the benefits of specific yoga poses.  (eg: Outerspace theme can teach us about the unknown)

6. Yoga Poses (10 minutes):

• Demonstrate and guide children through a series of age-appropriate yoga 

• Incorporate poses related to the chosen theme.

Feeling a bit low on inspiration? No worries! We've whipped up a fantastic book packed with over 108 lively kids' yoga poses, each paired with a story idea. Give it a chance, this book might just become your ultimate sidekick in the awesome adventure of teaching yoga to kiddos!

Let’s go on a yoga adventure!

Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀

7. Games (15 minutes):

• Integrate yoga-themed games that require focus and concentration.

• Include unifying activities that promote collaboration and teamwork.

• Try incorporating one high-energy game and one low-energy game

Need more yoga games?  Our online trainings will teach you many fun mindful games that can be incorporated into your children’s yoga classes.

8. Creative Expression (10 minutes):

• Allow children to express themselves through art or movement.

• Incorporate a creative element related to the yoga theme (dance, drumming, drawing, and journaling prompts for older children, etc.)

9. Relaxation/Mindfulness (5 minutes):

• Guide children through a brief relaxation or mindfulness exercise.

• Use props like soft music or imagery to enhance the experience.

• Always end with the final resting pose Savasana

10. Closing and Gratitude (5 minutes):

• Gather the children for a closing circle.

• Express gratitude, recap the session briefly, and encourage sharing.

Keep this in mind—it's all about finding the groove between order and playfulness. Strike that sweet balance where structure meets flexibility, leaving plenty of space for creativity and the unexpected joys sparked by the kids' reactions and interests!

Don't Forget to Make it Fun and Interesting

Preparing a kid's yoga class that is as fun as a circus requires a dash of creativity, a sprinkle of playfulness, and a whole lot of variety. It's like planning a party where the guest of honor is laughter! 

Here are some top tips to turn your class into the coolest hangout for tiny yogis:

• Find Your Kid’s Yoga Theme:

  Plan your class around an exciting theme like animals, nature, or favorite storybook characters. Weave the theme into yoga poses and activities for a cohesive and captivating experience.

• Create an Interactive Kid Yoga Storytelling:

  Tell stories that involve yoga poses. Encourage children to act out the characters or elements of the story through corresponding poses. Allow them to contribute to the story or suggest their own imaginative twists.

• Use Props and Visuals:

  Integrate colorful mats, props, and visual aids to enhance engagement. Props like soft toys or imagery cards can make the session more interactive and enjoyable.

• Incorporate Games:

  Introduce games that involve yoga poses, like "Musical Mats” (musical chairs with yoga mats and yoga poses). Games add an element of excitement and keep the children actively participating.

• Creative Transitions:

  Make transitions between poses fun by incorporating playful movements or short dances. Use music and encourage the children to express themselves freely during transitions.

• Music and Movement:

  Use lively and age-appropriate music to accompany poses and activities. Incorporate rhythmic movements or dance breaks to keep the energy high.

• Partner Poses:

  Introduce partner or group poses to foster teamwork and social interaction. Children can work together to create shapes or support each other in balancing poses.

• Expressive Breathing Exercises:

  Teach simple breathing exercises with imaginative names. Connect breath awareness to fun activities, making it an integral part of the session.

• Encourage Choice and Independence:

  Provide options for poses and activities, allowing children to choose what resonates with them. Offer opportunities for them to express their preferences and ideas.

• Celebrate Achievements:

  Acknowledge and celebrate small achievements, whether it's holding a pose or expressing creativity. Create a positive and supportive environment.

We hope that you enjoyed our ultimate guide to plan the best kid’s yoga lesson! 

If you're eager to dive deeper into the world of kid's yoga or want to specialize in a particular aspect of bringing zen to tiny tots, Yogi Beans has a treasure trove of training waiting for you! Whether you're laying the foundation for teaching yoga to kids, exploring the intricacies of Kids' Yoga anatomy, or delving into the world of kid's yoga for special needs, we've got a kaleidoscope of skills to add some sparkle to your yogi journey. 

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

Upcoming Trainings

On Demand Development Course

Why is the apple so good at yoga? He has a great core!

When it comes to relieving stress, soothing tension, or even to just improve your mood — laughter is the best medicine! This is phrase is said so often because laughing has so many important benefits.

In Sanskrit, the word līlā (lila) translates to “divine play.” We love to incorporate this phrase into our children’s yoga classes and in our children’s yoga trainings so that adults who work with children can begin to incorporate this sentiment. The idea of “divine play” plays a role in laughter in yoga.

Laughter allows us to release our inhibitions and embrace more joy in our experiences. As adults, we have learned that such expressions can also have negative consequences such as feeling embarrassed. It is important to invite this element of joy, silliness, and laughter with our children because it allows them to embrace out-of-the-box thinking and to expand their individual boundaries. 

What is Laughter Yoga?

The practice of Laughter Yoga supports deep breathing (pranayama) combined with playful exercises that promote energy, uplift our mood, and also provide many health benefits. Laughter Yoga is a practice designed by Dr. Madan Kataria in 1995. Dr. Kataria began his study of laughter yoga based on its many important psychological and physiological benefits.

In his work, Dr. Kataria proposed that laughter can be taught and experienced in community and group exercises. Laughter Yoga is a practice where students learn to laugh on cue rather than relying on people, things, or experiences to bring them joy. The practice provides various movements, breathing exercises, and activities that teach people to create intentional laughter. 

Most Laughter Yoga classes for adults begin with simple breathing and chanting to help students turn inward and begin to relax. They also may include improv exercises to help you relax and laugh. While it may feel silly to chant “he-he-ha-ha,” the exercise allows you to leave your ego at the door and practice the element of ahimsa, which yogis know is the Sanskrit word for non-judgement.

For children, Laughter Yoga is a way to bond with friends and family members in a non-competitive way that also boosts everyone’s mood!

What are the benefits of Laughter Yoga?

A good laugh has both short-term and long-term effects.

Short-term, laughing can relieve stress and tension, stimulate oxygen in the body, as well as lower blood pressure. Laughing releases our happy hormones (dopamine and serotonin) while suppressing our stress hormone (cortisol). Long-term, laughing can improve your immune system by relieving pain as the good endorphins from a laugh stimulate a response similar to painkillers, thus promoting an overall good mood. Laughing is an antidote for tension relief, it increases blood flow to the brain and also serves as a cardiovascular exercise.

Laughter Yoga is especially beneficial for children as it is a great way to support cognitive function. With increased blood flow to the brain, laughter can improve focus, memory, and support brain development.

Along with the physical benefits of Laughter Yoga, the practice also provides a deeper connection between people, family members, children and people in their community. 

If you have not already, try to practice Laughter Yoga with your loved-ones; it is by far one of the most effective ways to strengthen your family bond!

5 easy Laughter Yoga exercises for you and your loved ones

Children are inherently free of inhibition. They are always looking for joy in the things around them, laughing at jokes, making other people laugh and they love funny faces.

Babies and children both laugh and smile in their sleep! Here are some ways that we like to introduce laughter and play in yoga :

1. Mirror Me: In our family yoga classes, we introduce a game called “Mirror Me.” In this game, caregiver and child sit facing one another. With one person as the leader, they can begin to model different movements and have the other person follow. To incorporate the concept of laughter yoga, the leader can begin to make funny faces, or make funny movements, and then gradually begin to make sounds that build up into either silly sounds (to make the other person laugh) or different sounds of laughter. The other person is then asked to model the faces of movements.

2. Telephone Laughter: Similar to the game of Telephone, children being by standing in a circle. Think of a secret to celebrate such as “no school tomorrow!” or “ice cream for dinner!” As children hear the celebration, ask them to high-five and cheer with one another until you get to the last person.

3. Laughing Breath/Breathing Staircase: This exercise begins with each child lying his or her head gently on another child's belly. Ask children to notice their partner’s breath, and how it affects their head movement. Ask them to let out a hearty laugh and explain what is happening. The more children participating, the more laughter will erupt!

4. Joker and the King: This is a fun and silly game that can be used when your group is feeling cranky or tired. One player is the king and they start out by saying “Betcha’ can’t make me laugh.” The other players come up to the king one at a time and, moving with yoga poses, to see if they can be so silly that they make the king laugh.

5. Joking Warriors: In our kids yoga classes, we teach warrior poses (ages 5+) succinct with affirmations (e.g., I AM: Proud Warrior). We often ask children to lead the group, recite an affirmation, and come into a yoga pose.

So, what’s the punchline? Laughter yoga is a great way to support your child mentally, physically and spiritually. The practice allows children to build resilience, express themselves, and connect with friends and loved ones.

For more information on Yogi Beans, to experience these exercises in our trainings, or how you can bring children’s yoga to the children in your life, visit our website!

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Anne Davidson is a senior teacher trainer and business developer at Yogi Beans. Connect with Anne at @anneedavidson on Instagram

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

Upcoming Trainings

On Demand Development Course

Watch the 92NY Spark Your Health event for a children’s movement, wellness-inspired talk and book release of 108 Awesome Yoga Poses for Kids with founder of Yogi Beans, Lauren Chaitoff, and moderated by Katera Noviello-Kapoor.

Topics covered in the talk include:

• How we can help children foster their mind-body connection

• How we can encourage children to move more in a highly sedentary society

• How can yoga support the growing mental health crisis facing our children?

• How to incorporate yoga poses into your child’s morning & evening routines (and the benefits of doing so)

• The philosophy behind bringing yoga into the classroom

Order your copy of 108 Awesome Yoga Poses for Kids.

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Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us at @yogi_beans on Instagram

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

Upcoming Trainings

On Demand Development Course

Kids yoga classes provide children with the opportunity to connect the body, mind and heart. These classes teach kids to internalize concepts of self–awareness, compassion,

In a kids’ yoga class, children are free to play, explore, question and grow their yoga practice in a non-judgmental and welcoming environment. Children are faced with numerous expectations in both school and their social lives, while also constantly stimulated by the internet, gaming, and social media. Now more than ever, the tools necessary to live a more mindful life are just as important for young people as they navigate the world.

Many have asked the question: can yoga really help children balance life and maintain a child’s mental health and wellbeing?  This article will tell you everything about kids yoga benefits and when your children can start practicing.

Is Yoga Really Appropriate for Children?

Many schools around the country are beginning to incorporate yoga, SEL practices, and meditation within the school day because of yoga’s benefits for children. Some of these include increased strength and flexibility, breath and body awareness, increased focus and learning to relax.

In a 2016 Harvard Medical Study, “A growing body of research has already shown that yoga can improve focus, memory, self-esteem, academic performance, and classroom behavior, and can even reduce anxiety and stress in children.” * These studies also posit that with the benefit of increased focus and learning to relax, yoga can help children with attention deficit hyperactivity disorder (ADHD), support executive functioning, and can aid children with special needs.*

Today, children are experiencing more stress than ever to meet the standards of education, their caregivers, and social expectations. The practice of yoga is a tool that can help children deal with these stressors and provide the tools to help self-regulation.

When Should Kids Start Yoga?

Children are natural yogis and many studios begin to incorporate yoga for children as young as 6 weeks of age. The exercises in a baby yoga class enable a connection between baby and caregiver, and aid in physical and mental development.

As children grow, yoga classes for toddlers, preschoolers, elementary aged children, and tweens and teens begin to enhance the teachings of yoga by incorporating a more physical practice and layering in the mindful and meditative connection to the body. 

At Yogi Beans, our kids yoga trainings are designed for real world applications in studios, classrooms, virtually and beyond for all age groups. For example, our Baby Bean Yoga Training teaches simple baby stretches, songs and poses designed for you to lead a class for infants to crawlers.  Our training, The Building Blocks of Teaching Yoga to Kids, focuses on how to teach children from ages 2-10.

If you’re looking to learn on your own time, Yogi Beans offers a Video On Demand Training that provides a comprehensive look into creating and teaching a children’s yoga class including Pranayama (breathing), Asana (poses), mindful games, and meditation and Savasana. 

What Type of Yoga is Good for Kids?

Creating an age-appropriate structure for a children’s yoga class is important.  What works for a two-year-old will certainly not work for a ten-year-old!

The younger the child, the shorter attention span they have and the more movement activities they need.

Whereas with older children, refinement of yoga asanas as well as deeper looks into meditation, journaling, and mindfulness can begin to be applied.

• Baby Yoga (6 Weeks-Crawlers): In a baby yoga class, anything can happen! These little beans are just beginning to recognize their body and explore their body’s limitations. These classes involve a caregiver to be present to assist the baby’s needs. Like all children, babies learn from example.

  These classes provide an opportunity for caregivers to move their body in traditional yoga poses, while also allowing the baby to experience songs, gentle movements, and begin to form that mind-body connection.

• Yoga for Toddlers (Ages 2-3): Children of this age have a lot of energy and once they are on their mats, expect to see a lot of movement! The general instruction and approach to class ought to be lively, lighthearted and flexible. The class should move at an energetic pace and the poses should be kept simple.

  These classes involve songs, chants, and lots of contrast, while also exploring big explosive movements, before finding opportunities for stillness and calm.

• Yoga for Preschoolers (Ages 3-4): Since younger children have short attention spans, your class format for this group still moves at a fast pace. Children of this age learn best through simple hands–on exercises, use of fun props and the repetition of songs, games and playful yoga poses.

  Most importantly, class structure should remain consistent each week; obedience to directions should be encouraged but, generally speaking, not disciplined.

• Yoga for Elementary Schools (Ages 5-7): Children of this age are advancing in physical and cognitive development and can readily engage in group discussions.

  Make class extremely imaginative and introduce all age–appropriate poses and activities in a thoughtful sequence. Incorporate easily understood explanations of breathing techniques, yoga poses and concepts related to focus and concentration, while keeping the overall class environment light and fun. Teach the importance of following directions, and the consequences of misbehavior and disruption on the group’s experience.

• Yoga for Late Elementary Schools (Ages 8-10): Instruction for this age group should begin to incorporate more challenging concepts and poses. Poses should be held for longer durations with a basic introduction to postural alignment. Focus on working both sides of the body to acknowledge the imbalances in all of us and increase strength and flexibility. Discussion of basic yogic concepts and terminology can be infused throughout class as well as pranayama (breathwork) such as Nadi Shodana breathing.

  Children in these classes can also begin to explore more meditation and different exercises, where they have to tune inward, such as journaling, coloring mandalas, or the game Rose and Thorn.

If you want to learn how to practice yoga with your kids safely, have a look at our online courses. They’re easy, affordable, and you can learn how to practice yoga with your children at your own pace.

Whether you’re a caregiver, teacher, yogi, or someone who has a passion for yoga and working with children, the benefits of incorporating this will help children to become their highest and most mindful selves.

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Anne Davidson is a senior teacher trainer and business developer at Yogi Beans. Connect with Anne at @anneedavidson on Instagram

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

Upcoming Trainings

On Demand Development Course

May is Mental Health Awareness month and it is an important time to reflect on simple ways we can support our mental health. Turning to the body is a one way to improve your mental well-being.

For this, we can use to the five senses to help us tap in and connect with ourselves on a deeper level to foster our mind-body connection.

Our senses play an important role in connecting ourselves to our body and can provide self-soothing techniques that we can do to bring calm to our body and mind. Here are some ways that help both adults and children support their mental health by using the 5 senses.

1. Touch. Our skin is the body’s biggest organ, with our hands holding hundreds of thousands of neurons making it very sensitive to external stimulus. When you’re presented with an anxious situation, a simple method is to run your hands under cold water. This will help cool down the body in an instant. Weighted blankets are also great options, especially for kids! Weighted blankets reduce anxiety, promote better sleep, reduce tantrums, and help children with ADHD. We like this one.

2. Taste. We can turn to our favorite comfort foods, or home cooked meals, in highly stressful or anxious times. While it’s best to avoid junk food or use food for comfort all the times, we can all seek a little pleasure in a warm meal, cup of tea, or even a ginger candy to sooth our nerves.

3. Smell. Aromatherapy treatment has many positive benefits on improving our mental well-being. Lavender essential oil is beneficial for calming, citrus scents help boost mood, and peppermint can aid in upset stomach. If you don’t have access to oils, simply taking a breath of fresh air, or smelling flowers in a garden, can shift the energy in your body from an anxious state to a calm state. Try these kid-approved aromatherapy products from Aura Cacia.

4. Sight. In yoga, the term pratyahara, translates to withdrawal of the senses from external stimuli. You can use an eye pillow during savasana in class or follow a guided meditation before bed (find one here)! For kids, coloring mandalas or practicing color therapy is a great way to begin withdrawing the senses and focusing on a calming task at hand.

5. Sound. Sound therapy, and the effects of sound frequencies, has proven to increase mental well-being and support our emotional state. We can listen to relaxing music, recite mantras, or play guided meditations to help calm the body. Try our Yogi Beans meditations for kids are here on Insight Timer!

Learning to be more in tune with your five senses will help deepen your mindfulness practice and give you tools to have when you need. All of the techniques above will help reconnect you to your body and provide self-care through the five senses.

Attitude, gratitude, and a positive mindset are important qualities to instill in children in order to help them shift their perspective. How we perceive the world, and how we teach children to perceive the world, matters!

We all know the comparison of viewing the glass jar as empty or full. The way children view their glass will affect how they solve problems or deal with difficult situations. Teaching children that their attitude plays an important role in the challenges they face will equip them to deal with life. One of the best ways we can show children a positive attitude is to be exemplars in our own lives. When children see adults that remain positive in hard situations, or look on the bright side of an adverse situation, children will innately begin to adopt similar perspectives.

As parents and educators, we want to give children the tools they need to tackle new experiences. Negative thoughts can creep into their mind if they are not given the tools they need to succeed.

Below are some tools and resources that we like to use in our Yogi Beans experiences to help children cultivate the concept of attitude: 

• Rose + Thorn: The objective of this game is to turn a negative into a positive. You start by asking the child what the “thorn” of their day was. The thorn is something that happened during the day that was upsetting. Then, ask the child if they can turn their thorn into a Rose. This game is particularly helpful in helping children to analyze and reflect upon situations that arise and “troubleshoot” ways to solve them.

• Affirmations: One way we incorporate positive attitude and perspective is by repeating mantra. In yoga, SA-TA-NA-MA is a Sanskrit mantra to reaffirm our true identity. A variation on SA-TA-NA-MA is to create a basic four syllable mantra such as “I-AM-VERY-HAPPY” or “I-AM-VERY-STRONG.” While reciting this mantra, say each word while tap your fingers, one at a time to the thumb, as you speak. This helps children affirm and internalize a positive perspective, calm the mind, and reset the nervous system.

• Be Your Own Cheerleader: Each child writes his or her name vertically on a piece of paper. Next to each letter of their name, children write a positive attribute or something that makes them feel good about themselves. For example, “L: loves kids,” “A: altruistic,” “U: unique,” “R: real,” “E: enthusiastic,” “N: nature lover,” etc. This game promotes self-esteem and self-worth. For older kids, ask them to write a whole sentence that describes who they are at their core and what makes them special (a kid-friendly introduction of the concept of the Self). Alternatively, you can use this activity with words such as GRATITUDE and POSITIVE. For each letter, try discussing qualities in people who are grateful and positive.

While we cannot protect children from disappointment and failure, we can equip them to approach situations with different perspectives. These tools will give children the power to change their attitude, draw-in gratitude, and maintain a positive outlook. 

Below are books about fostering a healthy positive attitude for children.

• Grumpy Monkey

• The Sour Grape 

• Moody Cow Meditates 

Transitions make up the bulk of our lives. We are constantly in a state of transition, whether the changes are big or small, transitions and their processes can teach us all so much.

In yoga, spring is a time of renewal and letting go of the old to make room for the new. Seasonal changes can often feel unsettling as we shed the heaviness of winter and embrace the lightness of spring. Everything in life is a cycle: lifecycles, job cycles, motherhood cycles, relationship cycles, etc.. The spring equinox brings a return of balance to the places in our life that have felt uneasy and stuck. It is a time when we can examine our own life to seek balance, or understand where we feel out-of-balance.

Children deal with change and transformation differently than adults. Children thrive off of structure, stability and routine. Experiences including divorce, relocations, changing schools, or welcoming a new sibling, can all be scary transitions. Even the transition from back to school after vacation, or moving up to a new grade, can be difficult. Children experiencing transitions need support in honoring and understanding their feelings, to help them adjust to new situations and circumstances.

Here are some tips that that we have found helpful for children who are navigating change:

1. Keep routines consistent. Whether they are on break from school, shifting houses from one parent to the next, or welcoming a new sibling, it is important for kids to feel like their world hasn’t been completely turned upside down. Small routines make a big impact such as brushing your teeth before bed, setting your clothes out the night before, or making your bed in the morning. These are the types of routines that can remain constant day-to-day and don’t cause major disruptions.

2. Discuss change with your child. Talk about the change and let your child take ownership of their experience. What did they learn from the change? What do they need to make the transition easier? Ask them to draw a picture of how the change or experience makes them feel, and discuss what they drew and why.

3. Give children choices. We are big believers that children benefit when they have the power to choose. When children are in transition, giving them sense of agency over their life will help them to feel like they are in control. Choosing a new backpack, their lunch, or even the color of their bedroom will help a child to feel involved in the transition and not a stranger from it.

4. Use nature as a teacher and guide. Nature is a constant reminder that change in life is inevitable. Try different activities that help you and your family feel grounded while in the midst of change.  After dinner and before bed, go on a moon walk and discuss how the moon phases shift and change little by little each night. Take care of a plant and journal its growth and transformation, or take a drive to a local beach, pond, or water source and discuss how just like water, we are fluid and continuously change.

We hope these ideas provide you with ways to guide children in how to navigate transitions, and help them adjust to new situations and circumstances.

They say March comes in like a lion and goes out like a lamb.  As it straddles the winter/spring season, this month is filled with transition and change.

I spoke with Jacalyn Warshauer whom I met back in 2012 when she taught for Yogi Beans.  Since that time, Jacalyn and I both became mothers to our own Beans. Jacalyn opened up Wild Type Learning, a therapeutic learning experience for children and families to actively awaken their senses, strengthen the mind, body & heart connection and tune into the wisdom of nature.  Enjoy our conversation!

Jacalyn has found her inspiration to create Wild Type Learning from a passion to support young children and families; her love and connection to our natural world; the awareness to the importance of fostering a strong connection to mind, body, and heart; and a growing understanding of the true needs of the “whole-child” through the relationship with her two sons.

Learn more at wildtypeacres.com

Find Sonjoria on Instagram @wildtypelearning

Teaching Children About Diversity and Inclusion

As parents, caregivers, and teachers, many of us are looking for ways to engage children in discussions around diversity and inclusion. Speaking openly and positively about peoples’ differences can empower children, and help them cultivate empathy for others. 

In simple terms, we can think of diversity as the differences between us (i.e., in race, gender, religion, disability, etc.). Inclusion, on the other hand, comes from creating an environment where everyone, regardless of their differences, feels welcomed and accepted. When diversity and inclusion are modeled by trusted adults, it will often create a lasting impact on the children around them.

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Below are some ways we can help children understand and approach diversity and inclusion in compassionate ways:

• Begin With Reflection: Ask yourself, “what types of diversity do we have in our own family?” “Who do we spend our social time with?” “Is our neighborhood diverse and inclusive?” “Does my child’s school promote diverse authors and approach history in an accurate way?” Whatever the answers to these questions are, by simply reflecting and discussing as a family, you can begin to shape the world around you to be more diverse and inclusive of others.

• Redirect Intolerant Behavior: Notice how your child acts when among peers or adults of diverse backgrounds. Are they speaking out in judgement or leaving other children out of activities? Use it as an opportunity to talk about why it is important to treat everyone with kindness, compassion, and equality.  

• Engage in Multicultural Experiences: Participating in diverse experiences as a family will give children a first-hand account of exploring other communities and cultures. You can begin in your child’s school community and inquire if the school is participating in any events such as Black History Month, Lunar New Year, Eid, or Diwali. Alternatively, consider taking your family to a cultural community event such as a parade, holiday celebration, or even a new restaurant with ethnic cuisine. Immerse yourselves in new cultural experiences!

• Provide Diverse Resources: What kinds of diverse resources does your child have access to? Books, dolls, games, and other activities can be provided to children that reflect different cultural backgrounds, skin tone, and that celebrate differences. When children see examples of diversity, especially through characters who do not necessarily look like them, helps to normalize differences in all walks of life.

Kids are impressionable and it is important to expose them to worlds outside of their own. Our collective goal should be to raise kind and compassionate kids into kind and compassionate adults!

Our theme for February is Diversity & Inclusion. Listen to our conversation with friend and fellow children’s yoga teacher and entrepreneur, SonJoria Sydnor about the importance of representation and inclusion in children’s yoga spaces.

SonJoria explains the difference between diversity and inclusion and offers ways that all of us can work toward making wellness spaces more equitable and inclusive for all.

This is an important conversation and I hope you will listen in and take SonJoria’s words to heart.  Yogi Beans is hosting SonJoria for her signature workshop When Black Kids Do Yoga on July 16, 2023.

BIPOC scholarships are available for all trainings and workshops. Click here to apply!

SonJoria Sydnor is a wife, mother and author passionate about health and well-being. She is the owner of Our Family's Doing Yoga LLC, a parenting educator and certified yoga instructor using her knowledge and voice to empower families and increase representation of black families in the wellness industry. 

Visit Our Family’s Doing Yoga for more information.

Find Sonjoria on Instagram @sydnorvillebooks

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Book: Our Family’s Doing Yoga

Yoga Activity Cards

Lauren, and one of her closet friends Michelle, talk about the Power of Intention.

Michelle Morgan is a writer, director and sometimes actress. She has been working steadily in Hollywood for over fifteen years. Her work has been presented at the Sundance Film Festival, AFI and the Toronto Film Festival. She lives in Los Angeles and the mountains of Idaho with her husband and their animal offspring. 

FInd Sonjoria on Instagram @sydnorvillebooks

The Power of Intention

When the new year rolls around, do you find yourself under the scrutiny of “New Year’s Resolutions,” making a list of areas in which you need to change only to find that by Valentine’s Day your list has fallen by the wayside? You’re not alone! Many of us lean into the idea of New Year’s Resolutions, as they are great in theory; however they can also cause stress when we “fail” to achieve them.

This year, I am setting the tone for intention as opposed to resolution. In yoga, setting intention is called sankalpa, which is the Sanskrit word for “resolve.” Intention allows you to redefine what it means to set goals by removing the attachment to the outcome.

Resolutions are concrete goals, or a firm decision to do something. Intention, on the other hand, is a guided principle that you want to live by, or a manifestation of something you want to bring into your life. We can take our resolutions and shift them to be more amenable and kinder towards ourselves.

To differentiate intention versus resolution, you can focus on a feeling or a less specific goal such as I want to feel more gratitude in my day. Then, think of one manageable way you can achieve that goal and seamlessly incorporate into your day. While brushing your teeth at night, for instance, think of two things you are grateful for from your day. By adding a minute of gratitude to an already existing habit, you can slowly begin to incorporate your intentions without even realizing it.

Another way to set intention is to think of a desired outcome and call upon small steps. or changes, that you can do to shift your current state of mind. Instead of a resolution of “I have to lose 30lbs this year,” you can instead say “I am making decisions that are better for my body.” Then, think of small changes you can incorporate in your day or your week that are realistic for you. These can be big changes such as going to the gym three days a week, or smaller shifts such as taking a long walk on Sunday afternoons.

When we incorporate intention, think of slow shifts that you can make that are easily attainable and actionable for only you and your needs and your lifestyle. Remember, it’s about your journey to your higher self and not a final destination!

Free mandalas to download, print and color!

Giving and Receiving is a Year-Long Practice!

The holidays are a time when giving and receiving is heightened; yet, how can we use this time to set them as year-long practices? We can teach children to give in ways that are non-material and also teach them to be better receivers.

Receiving with Gratitude

Have you ever prompted your child by saying, “what do you say?" after they receive a gift? Or find that you brace yourself when they are opening a gift, wondering what they might say? Hopefully it’s “thank you!” but for some kids it may be “I have this already!” or “I don’t like these!” Teaching children to be gracious receivers is something that we can begin quite young.

Here are 3 ways you can teach your child to be gracious receivers:

• Begin a gratitude practice at home. This can be as simple as asking them at the dinner table what they are grateful for from their day.

• Focus on the thoughtfulness of a gift, as opposed to the gift itself. Whatever the gift is, the person who gave it put some thought into it. With your child you can reflect on the time and effort it took the gift giver for their thoughtfulness.

• Ask them how receiving makes them feel. Opening gifts is very exciting and can bring up a lot of emotions. After the excitement dies down, we can take an opportunity to reflect on how it feels to be given something. You can ask your child how it feels in their heart to be the receiver of a gift.

Giving with Grace

Giving allows us to communicate how we feel about someone. Giving with thought is a practice that we can teach children so that it becomes second nature for them. Here are some ways that we can give that goes beyond the material world.

• Buy food and bringing it to a food bank. Many pantries will provide a list of things that they need that they are running low on. Discuss with your child the items that the food pantry is requesting, and then take them to the market to pick out what they want to give. Then, bring them to the food pantry so that they can give it themselves. Involving your child in the process from beginning to end allows them to take ownership and really feel proud of their action.

• Help someone in your community. Think of somebody that your child sees often but may not know well. This could be an elderly neighbor, a new family on your block, or their bus driver. Together, brainstorm ways that you can help this person with a small act of kindness. For example, baking cupcakes, offering to help with house or lawn work, babysitting, or even a cup of coffee! No good deed goes unpunished and you can reflect together how it make them feel to give to someone in their community.

• Invite your child to participate in the wrapping or cardmaking. Has your child ever gone to a birthday and didn't know the gift they were giving to their friend because you got it already? It's easy to do the shopping yourself, however, involving your child in choosing the gift, wrapping, or creating a card will allow them to feel connected to the gift.

As we enter into the holiday season, we can begin to weave in these practices with the children in our lives so that they become constant practices. Imparting these small acts is one gift that will be with your child for a lifetime.

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Give Back

Yogi Beans donates a portion of its proceeds from teacher trainings to various charities. A few of our favorites include:

• Savethechildren.org

• stjudes.org 

• nokidhungry.org

• thtrevorproject.org

• mealsonwheels.org

Feelings of appreciation and gratitude lead to happier and less stressed kids!

We can teach children to honor and appreciate things we often take for granted such as the closeness of family, friends, food, and a home. Children learn by example. They pick up on the things that we do and say, just as much as the things we don’t do and say.

As parents, educators, and leaders who work with children, we can find moments throughout our day to model gratitude and appreciation. Most importantly, we can specifically acknowledge what we appreciate and why. This gives a power to our words and actions that children can model and call into action.

I Appreciate You Because

We can tell our children what we appreciate about them and their actions. Acknowledging when they clean up their room, put their dishes away, or help a sibling unprompted is an opportunity for us to show appreciation.

Here are some great things you can say to show your child you appreciate them:

1. Thank you for sharing what happened at school.

2. Thank you for brushing your teeth without being asked.

3. It was so helpful when you cleaned up your room.

4. You were so kind to that person at the grocery store. I bet they really appreciated your help.

5. Your goodnight hugs are my favorite part of the day.

As you begin to implement these phrases, notice how your child responds and if they begin to share their appreciation too!

Gratitude Journal

A novel idea for the holidays is to gift your child a Gratitude Journal.  Below are a few links to child-friendly Gratitude Journals they may enjoy.

1. The 3 Minute Gratitude Journal for Kids: A Journal to Teach Children to Practice Gratitude and Mindfulness [Amazon]

2. Grateful Minds Bundle for Kids by Intelligent Change [Ellenshop]

3. Gratitude Journal For Kids Ages 5-10: A Journal to Teach Children to Practice Gratitude & Mindfulness [Amazon]

For November’s theme at the Bean Spot, I had the privilege to speak with one of my dear teachers and friend, Joe Noonan, (a.k.a.. Joebaby), about appreciation.

I met Joebaby back in 2006 when I swam with wild dolphins in Bimini, Bahamas.   He is a person who vibrates on a frequency of joy, appreciation and love and I cannot wait to share our conversation about appreciation with you all. 

Joebaby is a nature guide and dolphin whisperer who loves sharing the adventure of discovery, both inwardly and in our natural world. Thanks to his spontaneity and joy, he has an intuitive ability to help people move easily into a more loving and exuberant experience of life.

He loves sharing the joy and excitement of the dolphins, the ocean and nature with people of all ages and leads private yacht charters around the globe including Hawaii, the Bahamas & the Caribbean, as well as spiritually oriented nature retreats around the world. He will teach you how to swim, snorkel, free dive and feel more at home on land and in the sea than you ever dreamed possible.

Find out more about Joe’s work:
JoeNoonan.com
DolphinWhisperer.org