Here is why you should absolutely try Laughter Yoga!

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

Teach Kids Yoga with Confidence & Joy!

Watch! Book release & talk with 92NY and Yogi Beans

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

Teach Kids Yoga with Confidence & Joy!

Kids yoga: when should kids start?

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

Teach Kids Yoga with Confidence & Joy!

Using your senses to relax

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 is everything

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 and learning from nature

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.

Interview: transition and change

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

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!

Interview: diversity and inclusion

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

Interview: power of intention

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

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!

Set the practice of giving

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

Appreciation: lead by example

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]

Interview: vibration of appreciation

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

Book to inspire courage

The 5 layers of courage and the read alouds that inspire kids to tap into their own bravery.

Kids and teens are growing up in a world where they’re being compared to others’ abilities, test scores, and talents. They are typically not taught that behind every success is failure, rejection and resilience and courage. For many, courage needs to be cultivated as it is not always what it seems. What sometimes seems brilliant, impressive and powerful is often linked to fear, risk and self-doubt.

There are 5 layers of courage that we’ve chosen to highlight this month. They are Physical Courage, Emotional Courage, Intellectual Courage, Social Courage and Moral Courage. We’ve included some recommended read alouds that can be used to help teach children to foster these different types of courage.

Physical Courage

Physical Courage is feeling the fear, yet choosing to act. Think running into burning buildings, facing an enemy, climbing a mountain, or protecting others.

1. Fireboat: The True Heroic Adventures of the John Jay Harvey by Maira Kalman: The John J. Harvey fireboat was the largest, fastest, shiniest fireboat of its time, but by 1995, the city didn't need old fireboats anymore. So, the Harvey retired, until a group of friends decided to save it from the scrap heap. Then, one sunny September day in 2001, something so horrible happened that the whole world shook. And a call came from the fire department, asking if the Harvey could battle the roaring flames. In this inspiring true story, Maira Kalman brings a New York City icon to life and proves that old heroes never die.

2. The Thing That Lou Couldn’t Do by Ashley Spires With humor and endearing artwork, Spires sensitively portrays Lou procrastinating, making excuses, imagining alternatives and denying she cares. Ultimately, Lou faces her fear, and although she fails, the effort empowers her, encouraging a growth mindset. All the while, Lou’s friends model compassionate friendship by offering to teach her how to climb and then moving the game. This book makes a perfect choice for a character education discussion about courage or resilience, or a life-skills lesson on facing challenges.

3. Jabari Jumps by Gaia Cornwall: Jabari is definitely ready to jump off the diving board. He’s finished his swimming lessons and passed his swim test, and he’s a great jumper, so he’s not scared at all. “Looks easy,” says Jabari, watching the other kids take their turns. But when his dad squeezes his hand, Jabari squeezes back. He needs to figure out what kind of special jump to do anyway, and he should probably do some stretches before climbing up onto the diving board. In a sweetly appealing tale of overcoming your fears, newcomer Gaia Cornwall captures a moment between a patient and encouraging father and a determined little boy you can’t help but root for.

Emotional Courage

Emotional courage is following your heart, or when you take risks that make you feel things. Examples of emotional courage are facing your fears, expressing your passion, or showing your vulnerability.

1. After the Fall by Dan Santat: Everyone knows that when Humpty Dumpty sat on a wall, Humpty Dumpty had a great fall. But what happened after? Caldecott Medalist Dan Santat's poignant tale follows Humpty Dumpty, an avid bird watcher whose favorite place to be is high up on the city wall―that is, until after his famous fall. Now terrified of heights, Humpty can longer do many of the things he loves most. Will he summon the courage to face his fear?

2. Bravo Anjali by Sheetal Sheth: This book about courage shows that sometimes being brave is hard because others don’t want you to shine. Anjali loves drumming on her tabla. But when her friend Deepak accuses her of showing off, Anjali is hurt. She makes a mistake on purpose, but that doesn’t stop Deepak from telling people Anjali is only getting attention is tabla class because she’s a girl. Anjali is furious and hurt at the same time. She wants to win the upcoming music contest, but if she does will Deepak tease her even more? Anjali has to decide whether to “dim her light” or to shine like the star that she is.

3. Antonio’s Card/La tarjeta de Antonio by Rigoberto González. Antonio loves words, because words have the power to express feelings like love, pride, or hurt. Mother's Day is coming soon, and Antonio searches for the words to express his love for his mother and her partner, Leslie. But he's not sure what to do when his classmates make fun of Leslie, an artist, who towers over everyone and wears paint-splattered overalls. As Mother's Day approaches, Antonio must choose whether — or how — to express his connection to both of the special women in his life.

Intellectual Courage

Intellectual courage involves expanding your horizons, letting go of the familiar, or recognizing that your idea may be justified when society thinks it is absurd.

1. What do you do with a problem? by Kobi Yamata: This is the story of a persistent problem and the child who isn't so sure what to make of it. The longer the problem is avoided, the bigger it seems to get. But when the child finally musters up the courage to face it, the problem turns out to be something quite different than expected. This is a story for anyone, at any age, who has ever had a problem that they wished would go away. It's a story to inspire you to look closely at the problem and to find out why it's here. Because you might discover something amazing about your problem... and yourself.

2. Wemberly Worried by Kevin Henkes: A mouse named Wemberly, who worries about everything, finds that she has a whole list of things to worry about when she faces the first day of nursery school.

3. Last to Finish: A Story About the Smartest Boy in Math Class by Barbara Esham: This positive math story for kids is perfect for anyone who has ever struggled with learning by memorization. Readers of all ages will discover that struggles don't always mean you're bad at something, but that maybe you just learn differently from others.

Social Courage

Social courage is being yourself in the face of adversity, to not conform to the expectations of others, and being able to take risks and be yourself in the face of social scrutiny.

1. Bling Blaine: Throw Glitter, Not Shade by Rob Sanders: Blaine’s a boy who loves to shine . . . well actually, he loves to sparkle. Whether it's his uniform, his book bag, or even his baseball cap, Blaine’s all about the bling. But when his bling rubs some people the wrong way, and the bullying begins, Blaine—along with the entire school—starts to lose his shine. Can Blaine's friends bring back his glimmer and gleam by glittering up their own wardrobes? This delightful story proves that anyone can love bling, and that happiness comes when allies band together to throw glitter—not shade.

2. Flight School by Lita Judge. A young penguin may not have exactly the right body for flight, but he has the "soul of an eagle." Eager to enroll in flight school and learn what it takes to soar, he is not discouraged. Fortunately, the other birds are so taken with his determination they do what it takes to make his dreams come true.

3. The Story of Ruby Bridges by Robert Coles: The year is 1960, and six-year-old Ruby Bridges and her family have recently moved from Mississippi to New Orleans in search of a better life. When a judge orders Ruby to attend first grade at William Frantz Elementary, an all-white school, Ruby must face angry mobs of parents who refuse to send their children to school with her. Told with Robert Coles' powerful narrative and dramatically illustrated by George Ford, Ruby's story of courage, faith, and hope continues to resonate more than 60 years later.

Moral Courage

Moral courage is standing up for what is right. Think: helping someone shovel out of a snowbank even if they’re running late for work. Moral courage is doing what is right even if it means going against pressure to do otherwise.

1. Runs with Courage by Joan M. Wolf: Ten-year-old Four Winds is a young Lakota girl caught up in the changes brought about by her people's forced move to the reservation. Set in the Dakota Territory, it is the year 1880. Four Winds has been taken away from her family and brought to a boarding school run by whites. It is here she is taught English and learns how to assimilate into white culture. But soon she discovers that the teachers at this school are not interested in assimilation but rather in erasing her culture. On the reservation, Four Winds had to fight against starvation. Now she must fight to hold on to who she is.

2. Daredevil Duck by Charlie Adler: Despite his name, Daredevil Duck happens to be afraid of everything. Everything. But one day Mole requests Duck's help retrieving a balloon. Daredevil Duck overcomes his fears to help, and in doing so makes a new friend. I love how duck needed to be brave in order to help someone else, instead of proving his bravery for a self-serving reason.

3. The Pink Hat by Andrew Joyner: Written in a gentle and age-appropriate tone for 4 to 8-year-olds, this book is a great springboard for discussion about topics like diverse communities, activism, and women’s equality. The Pink Hat symbolizes solidarity and change and is a reminder to readers that they’re never too young to start shaping the future they want.

Layers of courage

I had the privilege of speaking with Brianna Renner, military veteran and chief operating officer for the Veterans Yoga Project, on how we can help our children cultivate courage in their body, mind and heart.

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Brianna honorably served in the United States Marine Corps where she served as an avionics shop supervisor and served as a trainer for the MALS-11 Noncommissioned Officer Leadership Course.  Brianna joined the Veterans Yoga Project ranks in 2014 as a volunteer. In 2015, became the Assistant Director and in 2016 made the shift to Director of Programs where she oversaw initiatives that increased the accessibility of yoga to our veterans both before and during the pandemic. In 2021, Brianna was promoted to Chief Operating Officer where she oversaw the day-to-day operations of VYP’s service to veterans.

She is a graduate student at the University of Denver, perusing her Masters of Nonprofit Management with concentration in Mission Driven Operations with a GPA of 4.0 and an expected graduation date of May 2024. As a yoga professional, Brianna holds her 200-hour certification in the Kripalu tradition, her 300-hour certification in alignment and therapeutic-based yoga. As a Yoga Alliance Continuing Education Provider, she has taught over 3,000 hours of classes and workshops for organizations like the Soma Yoga Institute, the Mayfest Yoga Festival, and the California Department of Veterans Affairs, Women’s Division.

I hope you enjoy the conversation as much as I did!

Learn to practice patience

“Patience is not the ability to wait, but the ability to keep a good attitude while waiting.”

— Anonymous

This quote speaks volumes as it can be hard to stay positive when you are feeling impatient. Imagine yourself on the phone, and your child absolutely needs to speak with you right this instant. How do you respond? It’s easy to lose our cool, and when we do so, we limit our child’s ability to exhibit self-control.

As adults, we also need to cultivate patience in order to guide our kids towards honing this skill. Cultivating patience is a skill that needs to be nurtured over time. Children that grow up with a patient disposition are shown to have stronger relationship skills and better overall mental health.

Here we outline 5 tips that you and your child can do together to help practice and cultivate patience.

1. Practice Meditation: Meditation enables us to let go of the sense of impatience and help to develop increased self-awareness. With your child, find a comfortable seat and close your eyes. Begin there and take a conscious breath in and out. Then repeat in your mind I am calm. I am safe. I am grounded. When repeating these mantras in a meditative seat, it can help to tap into them in a time where you’re feeling impatient (traffic, anyone?). In those times repeat to yourself again, I am calm. I am safe. I am grounded. Use this as a cue for your child too! When they are feeling impatient or exhibiting signs of impatience, ask them to repeat the mantra.

2. Using the Breath: The simple act of taking a breath in and then a breath out can help slow down the body, reset the nervous system, and guide you to a more patient disposition. With your child, take a breath in and out, and then lengthen your breath from one second on the inhale and one second on the exhale. Increase the length of the inhale and the length of the exhale to 4 seconds gradually. Notice how you feel. Ask your child how it feels in their body, and discuss how slowing down your breath can help us to slow down our body and our mind.

3. Balancing Postures: Have you ever been in a yoga class and been guided through a balancing posture such as Dancer pose and you can barely lift your leg to catch the balance? It’s easy to get frustrated especially when we’ve been able to balance before. I always like to remind myself to “embrace the wobble.” What’s wobbly or imbalanced in my body can translate to what feels imbalanced, or “wobbly,” in my life. Balancing postures help us to cultivate patience as we must be kind to our bodies. With your child, practice balancing on one foot, and then the other! Work your way to more challenging asanas such as Crow pose.

4. Repeated Practice: They say that “practice makes perfect;” but, let’s change that to “practice makes patience.” When you look at an athlete, have you ever asked yourself how they got so good? Even if they are an innately talented athlete, honing their skills over time takes patience and practice! I was recently at a soccer practice watching a group of children with their coach. The coach had them do repeated drills and kept reminding them that he was not going to move onto the next skill until 75% of the group mastered the previous skill. I watched as this group of 9-year-old children cultivated grit and perseverance in order to master these skills. What type of skills can you or your child hone in on? Maybe its piano, study skills, or the practice of yoga.

5. Play a Game: When in doubt, play a game to help pass the time! Games like Eye Spy are great because they serve as a distraction from when you’re feeling impatient. The next time you’re at a restaurant waiting for a table, or in line at the grocery store, play a game of Eye Spy. You can change it up by searching for objects by color, shape, or by using descriptive language.

Raising a resilient child

Raising a Resilient Child

In this month’s Bean Spot, we have been focusing on the value of resilience and what that means in relation to children. Resilience is the power to “bounce back” when you’ve experienced disappointment. We break down resilience in what resilience is, why raising a resilient child is important, and how adults and caregivers can foster resilience in children.

What is Resilience?

Resilience can help us break through and overcome obstacles. Resilience is built over time through our experiences and is the ability to cope with whatever life throws at you. A resilient child can acknowledge a situation, learn from their mistakes, and cultivate the grit to move forward. Resilience gives children the strength to process obstacles and overcome hardship.

Why is raising a resilient child important?

Children who develop resilience can not only pull through when they have a setback but can look at their setbacks as opportunities for growth. This opportunity for growth helps children move forward through the obstacle they are facing. Resilience grows as children are faced with each new challenge.

How can you foster and build resilience in children?

Resilience can grow over time, as children (or adults!) face obstacles. One place to start in helping your child build resilience is by providing reassurance when faced with a challenge.

My daughter practices piano, and if she is practicing a challenging or a hard piece, she can get really frustrated and stop what she’s doing. I know that she wants to stop but what she needs is to build the resilience to move forward. As her parent, I know that she can overcome this obstacle, but it’s giving her the tools to grow and challenge herself. I acknowledge her feeling and validate her emotions.

Then, to help our children cultivate resilience, we can start by asking our children how we can reframe our emotion. When we have an emotion that doesn’t feel good (frustration) it’s important for us as parents to hold space for that frustration. We can help our children practice thought awareness and acknowledge if the setback is surrounded by negative or positive thoughts. We can then begin to teach them to listen to how they talk to themselves when they feel frustrated. They can restructure their thought process when faced with a negative situation or bad event.  We can help them cultivate a growth mindset by acknowledging that right nowit feels challenging or hard. You’re not there yet and that’s okay.

“Sensing” our intuitive nature

In yoga there is a sanskrit word Pratyahara which means to withdraw the senses. Our senses are what connect us to the outside world. When we practice withdrawing from our senses we connect to our inner world. Through quieting our mind and focusing on our inner self we tap into a higher frequency where we are more able to connect to our intuition and higher consciousness.

When working with children I talk regularly about the importance of using contrast in your teaching. For example, if I want children to be still I am going to allow them moments to jump, wiggly and move freely. Same concept applies when I am working with children and helping them tap into their intuitive nature. I find it most helpful to start by exercising and acknowledging all of our senses and then slowly pulling them back and noticing what feels different.

A few simple activities that tap into the 5 senses are below. For our Yogi Beans classes we will focus on one sense a week and create a nice 5 week series on the 5 senses while also teaching our students about sensory withdrawal and the introduction to meditation.

Sight: Take a number of objects (pom poms, feathers, dice, pen, bell, etc.) and place them on a yoga mat. Cover them with a blanket. Tell children, "there are [however many] objects on this yoga mat. We are going to look at them for ten seconds. Ready, set, go!” Now, pick up the blanket for 10 seconds to reveal the objects. Next, quickly cover them up again and ask each child to name one object they saw. Ask, “how did it make you feel to only have 10 seconds to look at all the objects on the blanket?”

Sound :Ask children to be very quiet. Sit for about 20 seconds in complete silence and then ask children to tell you all the sounds they start to hear. For example: birds, clock ticking, wind, people talking, cabs honking, other people’s breathing. Ask them if the noticed how once they shifted their attention they became aware of sounds that were there all along. A great reminder of energy flows where attention goes.

Touch: This game introduces the concept of mindful touch. Take an empty bag or box and fill it with different objects. For example, cotton balls, feathers, tin foil balls, etc. Pass the bag around the circle and give each child a turn to put his/her hand in the bag and describe what s/he feels. Encourage children to use descriptive words or adjectives such as soft, hard, rough, prickly, squishy, etc.

Taste: Tell children you will be practicing mindful eating with a raisin. Explain that you will be using each of your five senses to explore the raisin fully, and that this takes patience and self-control. Have the class sit down at a table or desks, and hand out one raisin to each child. Ask them not to touch the raisin, but rather use their sense of sight to look at it. What does the raisin look like? What shape is it? What color is it? Next, ask children to use their sense of touch to pick up the raisin. What does the raisin feel like? How would you describe its texture? Now, ask children to close the raisin in their palm and shake it. Is the raisin making a noise? Did you ever think you would listen to a raisin? Next, ask children to smell the raisin. What does the raisin smell like? Does it smell sweet? Does it smell fruity? Now ask children what kind of fruit makes a raisin? Who do you think put the grapes in the sun to have them dry out?

Smell: Fill 5 small bottles with the following scents. (Alternatively, you can use any spices or scents you have on hand)

Cinnamon

Tea Tree Oil

Peppermint Oil

Lemon

Vanilla Extract

Cumin

Pass one scent around the room and ask the children how the scent makes them feel, if it brings up a memory or thought, and if the scent is pleasing or displeasing, Remember there are no right or wrong answers. Just like our sense taste everyone’s sense of small may have different preferences.

After performing any of these activities.

Signs for a needed "mental health day"

Sometimes kids need a break to care for their mental health.

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