YOGA FOR SPECIAL CHILDREN

By Dr. Rita Khanna

Yoga is a stimulating way to reach children, especially those with Down Syndrome, Cerebral Palsy, Attention Deficit Disorder, Learning Disabilities, and other developmental delays. Yoga stimulates all affected areas and develops strength, flexibility, concentration, and balance. Yoga calms the physical body, thus making the mind peaceful and quiet. Gradually, the child becomes more organized and focused and develops tolerance for longer schedules. Yoga has a positive effect on gross motor, fine motor, and visual motor conditions. It also promotes strength and self-esteem. Anyone can maximize his or her potential from consistent practice of Yoga, and these children are no exception.

CASE STUDY OF JAYASHREE

I first met Jaya three months back, in my Yoga Studio, with her mother Madhu. Madhu is one of my oldest Yoga students. Jaya is 20 years old; a sweet young girl, who has a case of mild spasticity, with borderline intelligence, since the age of four. From then on, she has been undergoing regular physiotherapy and special education – both of which have tremendously contributed to her improvement. She attends the school for slow learners (Shraddha Centre for Exceptional Children) at Rasoolpura, Secunderabad (India). She is a student of Level “H”. This school has, and is, continuing to play a vital role in developing her all-round personality.

Jaya enrolled, along with Madhu, in regular Yoga class, which had other students also. I was quite apprehensive as to whether I would be able to teach Jaya, along with others, in a regular adult Yoga class. My doubts proved unfounded. She took just 2-3 weeks to understand about the Asanas and Pranayama techniques.

It conveyed that her IQ level is very good and she has an excellent memory. Today, Jaya is familiar with all the nuances of the Yoga routine and she has begun to show great enthusiasm for all activities. She now seems to be one-step ahead of herself in everything and without my assistance. With each passing class, her body condition is improving, and I am so contented to see her improvement.

She is also able to sustain a prolonged period of deep relaxation at the end of each Yoga session; and in fact; is very fond of this quiet time of awareness. I find her to be extremely disciplined, and regular, in that she does not want to miss any class. At times when her mother wants to miss a class for some reason, she prevails upon her. She has developed the capability to climb up two flights of stairs during this time.

Jaya’s mother has said, in her feedback, that she appears much calmer after our sessions, and there are lots of improvements in her behaviour.

Further, she has noticed the following benefits that have inured to her:-

1. Increased focus and concentration

2. More friendly and co-operative

3. Absence of Irritability

4. Better clarity in speech-engaging – in longer conversations spontaneously

5. More zestful and enthusiastic

6. Enjoying her Yoga classes thoroughly and not taking very kindly when we ask her to miss a class!

7. Improved repartee

Now, I want to bring her attention to the muscle groups – encouraging her to breathe deep and regularly – and work on perfecting her standing poses. I am sure all this is achievable in the near future. Jaya loves this class; and the other students are greatly impressed by her newfound ability to perform asanas, as well as her overall attitude and maturity. She has become the darling of our Yoga class. I know how proud Jaya would be to see herself in this article. I can well imagine her innocent and pure smile; and I am equally proud of her.

YOGA PRACTICES USEFUL FOR THESE CHILDREN

Modified Head Stand

By reversing the pull of gravity, this asana redirects the flow of blood and lymph throughout the entire body, benefiting the brain, central nervous system, and upper endocrine glands. Hold the pose for only a few seconds, and then gradually increase the duration.

Viparitkarani, Sarvangasana, Matsyasana, Halasana, Suptavajrasana

These help in increasing blood flow to the head region.

Padahastasana, Trikonasana, Veerabhadrasana

They increase the energy level.

Vrikshasana, Ardhachakrasana

These postures increase balance and concentration.

Suryanamaskara

It improves flexibility of the body.

Bhujangaana, Ushtrasana, Chakrasana

These are useful for improving their self-confidence level and improve the body stance.

BREATHING EXERCISES

Omkar chanting, Kapalabhati, Bhastrika and Alternate Nostril Breathing

All these breathing exercises are very useful because these are noisy types of techniques that help to capture the attention and create a focus for the asanas that follow.

MEDITATION / DEEP RELAXATION

Om meditation, as well as loud chanting of longer mantras, gives very good effect in these children. These are useful in maintaining their concentration and improving their alertness with rest and relaxation. It helps in strengthening the nervous system and calms the mind.

DAILY FOOT MASSAGE

This helps to work out points of tension in the body.

NOTE TO PARENTS

Every child has different needs and capabilities. A pose that is beneficial for one child, may be harmful to another. Please do not attempt any of the exercises, or poses described in this article, without first consulting your paediatrician and scheduling an evaluation of your child with a certified Yoga Practitioner for the Special Child. All parents can be good role models and nourish their children’s development, and home program, by engaging in a Yoga class themselves.

Making Time to Give Thanks

Yogic Insights – Making Time to Give Thanks

By Paul Jerard, E-RYT 500

How often do we talk to an acquaintance or friend, who says: “I wish I had time for Yoga.”? We have all heard plenty of creative excuses to avoid Yoga practice, meditation, and taking care of one’s health. Maybe you wish there was a way to get through to people who never seem to run out of excuses.

Unless someone wants to take care of him or herself, it does not matter what we do or say. We can talk until we run out of air, and it will have no effect on the person who refuses to take action toward good health.

Yet, there is one matter for every Yoga teacher and practitioner to be thankful for. Each of us should be thankful that we have received the “God given” intelligence to recognize that we have the power within to make changes for the best. Through Yoga practice, we can see the value in giving thanks every day of our lives.

Many people claim to be so busy that they have no time for thanks, manners, or courtesy. Some of us save it all up for the holidays. What are holidays for? To some people, holidays were made to make up for an unthankful lifestyle.

When we study Karma Yoga, we must realize that thanks giving is part of daily life. Why avoid giving thanks to God and your loved ones until the holidays? To take this a bit further: Why avoid courtesy to those we meet 364 days a year?

Granted, charities realize that many people give monetary donations only once per year, so they gear themselves to go after the holiday donations. With all this being said, some of us reserve kindness to avoid appearing weak. It is a sad state of affairs, when one cannot thank another for an act of courtesy.

Yet, it must be asked: “What is the source of our lack of time to give thanks?” Are we really that busy? Yes, we are busy, but so were past generations, who worked physically at their jobs all year long. The difference is making the time for daily tradition and rituals.

Each morning and evening, we should give thanks to those around us. We should also give daily thanks to our creator for our chance to make a difference in this life. After all, life is a gift and we should be extremely thankful for it.

YOGIC MANAGEMENT OF OBESITY

Written By Dr. Rita Khanna

The word obesity is derived from a Latin word “Obesus,” which means to eat. It is a nutritional condition of the body characterized by over accumulation of fat under the skin and around certain internal organs. Obesity is like constipation. Just as waste accumulates in the gut, matter which should have been thrown out of the body, tends to gather in the form of fat on the various organs. With skin being stretchable, fat accumulates, in layers upon layers, under the epidermis.

PROBLEMS

Main problems are hypertension, coronary heart diseases, diabetes, and reduced pulmonary functions – all resulting in lower life expectancy. Because of the extra fat, the heart does not get a supply of blood, in enough quantity, which is a root cause of many diseases.

CAUSES

Over eating, irregular eating habits, intake of fatty, sugary and starchy foods, a luxurious, inactive or sedentary life, and disturbances of some of the endocrine glands, like the thyroid, pituitary and the sex glands, contribute to obesity. Genetic susceptibility, and in some cases, psychiatric illness, excess liquor consumption; particularly beer, digestive disorders and problems, in the nervous system, are some other factors. Ladies tend to put on excess weight after child delivery.

HOW OVER WEIGHT DEVELOPS

Over weight develops when we consume more calories than we burn. The modern lifestyle leads to the excessive rise in obesity rates. The individual is either working or feeding himself the fatty, nourishing, and high calorie food day and night. In such cases, the body gets more food than it needs for its balanced growth. As a result, over weight has to develop; and in most cases, it takes the form of obesity. In India, there are traditions of over feeding a guest because he is always treated like a God. Even if we consume fifty calories of extra food daily, we can easily end up weighing four pounds more in a year.

ROUTINE OF A MODERN MAN

He gets up in the morning, has bed tea, shaves, washes up, dresses up, has sumptuous breakfast, comes down in elevator, gets into his car, rides to his office building, takes the elevator upstairs, sits in his chair for office work, goes downstairs in an elevator to a restaurant in the same building, has delicacies for lunch, comes back to his office and sits there till the closing time, then takes his car and returns home. At home, during the evening, he watches television while drinking beer or some drinks. Then he has dinner of choicest food and plenty of drinks. Without waiting for even an hour, he retires to bed and goes to sleep. Again, he repeats the same routine the next day and this continues. This routine is for five days. During the weekends, he sleeps more, eats more, and, again, also all the wrong food.

LONG TERM MAINTENANCE OF WEIGHT

By a combination of sensible diet and regular exercise, one can reduce weight reasonably well. One should know what should be eaten and what not. Just watch your food before eating. Is this food going to give you nutrition or just the taste? For example, if it is coke or juices – both are available to you – then you have only one at that time. If you want to take care of yourself, then you will have juice, only. Count the calories in the food you take in. Similarly calculate the calories you burn through your activities. Note your progress – draw a graph with your initial weight as a base to show your progress. Check your weight once in 3 days and record. Do not expect a miracle; start losing it gradually and in the long run. Maintenance of weight has to be done throughout the life.

YOGIC MANAGEMENT PROGRAM

ASANAS

Trikon, Suryanamaskar, Shirsh, Sarvang, Matsya, Hala, Paschimottan, Bhujang, Dhanur, Chakra, Ardha-matsyendra, Yoga-mudra, Mayur & Shavasnas. Vajrasana – before meals 5 minutes, after meals 10 minutes.

WHY

Many a times, the glands are sluggish in our body. These sluggish glands are stimulated by Yogasanas, to increase their hormonal secretions; especially the thyroid gland plays an important role in our weight because it affects body metabolism. It is not necessary to put in a lot of labor in the practice of Asanas. We should know that on all muscles and glands – we should work on more. In Asanas, like the Sarvanga and Matsya, the thyroid gland is stimulated. The practice of Bhujangasana reduces hunger and the practice of Suryanamaskara tones up the whole body. Regular practice of Vajarasana increases the stability of mind and improves digestion.

PRANAYAMA

Kapalbhati, Bhasrika, Shitali, Sitkari and Anulom vilom.

WHY

Kapalbhati and Bhasrika increases the respiration rate, thus causing the burning of fats and toxins that have accumulated into the body. The practice of Shitali and Sitkari control hunger, thirst, and sleep. Anulom vilom Pranayama brings balance in the systems, in terms of physical and mental functions.

YOGA NIDRA

Yoga Nidra 30 minutes – any time of the day.

WHY

It improves concentration and willpower and reduces anxiety and tends to reduce anxious eating. For a better result, picture yourself as slim, everyday, during Yoganidra.

NOTE

People with medical conditions should do all these under the guidance of a qualified and experienced Yoga expert.

DIET

Having the right food, in right quantity, at the right time, will nourish the body and mind, as well as the soul.

AVOID

Banana, spota, mangoes, sweets and sugar, cold drinks, fried, fatty, spicy, starchy and sugar, containing food, tea, coffee cocoa, tinned fruit, white flour, refined cereals. Stop addictions – such as smoking, drinking alcohol, or any other drugs.

ADOPT

Low fat meal, with fiber rich vegetables and fruits, should be taken. The fruits recommended are oranges, pineapples, raspberry, apple, pears, papaya, musk melon, and melon. The vegetables should be green of all types, cucumber, gourds, etc. Tuberous should be avoided. Tomatoes and carrots can be taken.

DIETARY GUIDELINES

• Take a glass of lemon water (lukewarm) with one / two teaspoons honey after waking up.

• Before breakfast, have munacca (10 no.) and figs (2 no.), soaked in water overnight in a glass container, after being cleaned thoroughly. The water in which they are soaked should also be drunk. Chew well.

• For breakfast, seasonal fruits / Fruit Juice / butter milk /1 glass of soya milk + 1 sandwich

• Before lunch, salad in any quantity (onion, cucumber, tomatoes, sprouts, carrots, beetroots, cabbage).

• For lunch, one should take 2 chapattis of wheat flour with extra bran, seasonal vegetables, and buttermilk of skimmed milk / dalia (broken wheat) / khichadi.

• Evening, fresh fruit / Vegetable juice

• Dinner, (7.00pm) 1-cup soup + steamed vegetables / salad / fruit

• Before going to bed, take ½ glass of warm water.

FURTHER RECOMMENDATIONS

• Step-by-step – eliminate all those things which tend to make you put on weight.

• Drink water as much as possible, during whole day, other than at mealtime. We can have soup and buttermilk along with the meals. After half an hour of completion of meals, certainly plain water can be taken.

• Do not take meals, unless the previously taken food is digested. One should give a gap of a minimum of 3 hours between breakfast and lunch – and 6 hours between lunch and dinner. In between, one can have lots of warm water, thin buttermilk, salads, and fruit. One should have an early and light dinner. Usually, the common vegetarian diet gets digested within 4 to 6 hours.

• Eat food consciously, peacefully, and without speaking. Chew the food properly. Each morsel of food should be masticated so much that it should be properly mixed with digestive enzymes in the mouth in the form of a paste. Avoid eating while reading or watching TV.

• The evening meals should be taken before 7 PM / at least two hours before going to bed. It is good for health to observe fast once a week

• The method about consumption of food is that one should fill the stomach half full with food. One fourth should be left empty for water, and the last one fourth should be kept vacant for allowing gas formation.

CONCLUSION

Lifestyle changes are hard to make, but if you want to succeed, you need to make and break some habits. Through Yoga abhyasa, one goes on increasing consciousness in life, which lies within you as knowledge of self or awareness of the self and is capable of explaining to you as to what is conducive to your well being. Make a firm resolve today, right now, to reduce obesity. If your effort is honest, you will invariably attain desired results.

Dr. Rita Khanna