Mother and child

Tips For Getting Your Girls Into Yoga

If you remember correctly, one of the easiest ways to ensure that you wouldn’t do something was having your parents tell you to do it. Even if you were going to study for that test, clean up your room, not go out with that boy, your parents’ advice was probably the best way to ensure that you would do the opposite.

Well, now the roles are reversed – you’re the mom. And you want your girl to get involved in yoga. You dream daily of the coming home to find your little one in a tree position chanting “asanas.” It would be a great way to lower her stress, raise her physical activity level, and improve her awful posture. But how can you get her to start?

How Children Benefit From Yoga
We usually don’t think of children as being highly pressured. They don’t have nine to five jobs and they certainly don’t raise themselves. But they do have difficult tests, acne, and bullies, and that can be enough to make anyone stressed out. Yoga can help with these pressures. It’s a physical activity which promotes compassion, self-esteem, and body awareness. Plus, unlike so many other things in your teen’s life, it’s not competitive.

The experience of yoga can introduce children to new concepts and ways of assessing what is important in life. For example, when children assume the lion pose (Simhasana) they harness the power of the lion. This makes them aware of their own sense of power, when to be aggressive, and when to maintain control. Children also receive an introduction to the values of yoga: expression, union, honor for oneself, and the role one plays in life.

Yoga pose

Teaching Yoga to Your Kids
If you’re going to teach yoga to your kids, it’s important to realize that one of the greatest challenges you will have to deal with is figuring out a way to hold their attention. When you think of the benefits of yoga: balance, stillness, focus, and grace, children don’t exactly pop into your mind.

The best way to teach children is by encouraging them to actively participate. Most children will love the idea of imitating dogs, flowers and trees. Get them to bark in the dog pose, or hiss when they are doing the cobra. Sound is great for children and adds an auditory element to the physical discipline of yoga.

Don’t Be Demanding
Children like to discover things on their own. They may not respond well to criticism. Aim for providing a creative environment for them to explore. Spur them on, encouraging them to really imagine themselves as a cat stretching its spine, or a tree growing roots. It will make the experience fun for them while making connections between themselves and the environment.

Yoga Poses For Kids
Here are some easy poses for getting your kids started:

  • Boat Pose: Have children balance on their buttocks with their legs up. Then have them rock like a boat.
  • Bow Pose: Have children lie on their tummies, bend their knees, lift their chests, reach their arms toward their toes, and hold onto their feet.
  • Bridge Pose: Have children lie on their backs with their knees bent and their feet flat on the ground. Have hem rest their arms along their bodies, tuck their chins into their chests and lift up their buttocks and back to make a bridge.
  • Cat Pose: Have children come up on all fours, round their backs and tuck their chins into their chests.
  • Chair Pose: Have children stand tall with their feet hip-width apart, bend their knees, and hop like a kangaroo.

Are you getting your children into yoga? Let us know how it’s going. We love to know!

Pump Up the Fiber In Your Diet

Fiber is necessary for a person’s well being. It increases the immune system in the gut, keeps the digestive lining healthy, supports the good probiotic bacteria, and absorbs excess cholesterol, fat, and toxins from our bodies. Here are some ways of increasing the fiber in your diet.

Cereal
Eating whole grain, unsweetened cereal with 4 grams of fiber is the ideal, but some studies show that just any old cereal might do the trick. According to research done by the University of California, cereal eaters eat less fat and more fiber than those who make other breakfast choices.

Two Apples A Day
Keep two doctors away? Apples are a source of pectin. Pectin is a soluble fiber that digests slowly and helps to keep you full. One study showed that just 5 grams of the stuff left people feeling satisfied for four hours.

yogurt parfait

Yogurt Parfait
Here’s a great breakfast idea that’s packed with fiber. Mix one small container of yogurt with 1/3 cup all-bran cereal, 1 tablespoon of ground flaxseed, and 5 diced strawberries. Not only will you get a delicious breakfast, you’ll also get 12.2 grams of fiber, which is almost half your daily allowance.

Carrots and Broccoli in Low -Fat Ranch
Each cup of veggies will give you five grams of fiber. Snack on this three times a week.

Oatmeal
If a bowl of the stuff is not your style, you can use oatmeal instead of bread crumbs on your meatballs and meatloaf, sprinkle it on your ice cream, or bake it into cookies and muffins.

Trail mix
Mix raisins, peanuts, chocolate-covered soy nuts, and high fiber cereal for a great munchie mix. One handful makes for great high fiber between- meals snack.

whole grain crackers

Whole Grain Crackers
A little cracker can go a long way. One whole wheat cracker has 1/2 gram of fiber; do the math and that translates to 5 grams in ten crackers. Next time your looking for something to spread your peanut butter on, look for some whole grain crackers instead of bread.

Kidney Beans and Chickpeas
Lisa Andrews, RD, and nutritionist at the VA Medical Center in Cincinnati, says that you can get an additional 5 grams of fiber by adding a quarter cup of chickpeas and kidney beans to your next salad.

Switch From White to a Brown Foods
Rice is a great example. You can also switch regular pasta to whole wheat along with your corn burritos, white bread and cous cous. Working these into your diet gradually can increase your daily fiber intake by an easy ten grams without making a radical change to your diet.

What are you doing to pump up the fiber in your diet? Let us know!