Are you looking for a good relaxation for your child or your kids yoga class?
This is it!
Yoga Nidra for Kids.
Also known as ‘Yoga Deep Sleep,’ – that moment when your body relaxes, the mind is still, and you drop into that in between place – between awake and sleep.
(A great way to describe it to the kids.)
If you would like the benefit of a three hour nap in 15 minutes, so do the kids, and that’s the impact of a ‘Yoga Nidra.’
We all know the more well-rested children are, the more well-behaved and happy they will be.
What is Yoga Nidra? How does it work?
Read on…
What is Yoga Nidra?
The literal translation of Nidra is ‘sleep’ and we think of Yoga Nidra as a restful and rejuvenating deep sleep for the body and mind.
But rather than it being the sleep of night-time, Nidra is a guided form of relaxation which calms the body and mind, while maintaining crystal clear awareness.
“Yoga Nidra allows us to reach the most profound level of relaxation possible,” says Rod Stryker.
This is so important because rest and relaxation is not part of children’ busy lives anymore.
No one teaches Kids how to relax, or schedules quiet time, time in nature or calming walks.
Relaxation nowadays, equates to sitting in front of the TV, which is the opposite of ‘restful’ for little minds.
No matter what age, ability or socioeconomic background, all children and teens can benefit from the calming, stress-reducing and awareness building practice of relaxation.
In fact, it is the part of the yoga class that all teens look forward to the most.
So how can we help?
-By scheduling a daily relaxation in the afternoon or at bedtime to help children get the sleep and rest that their growing bodies and developing minds need.
How do you do it?
A Yoga Nidra usually has a set structure, and is done lying down, which is perfect for kids who find it hard to sit still.
The length is usually from 3 minutes to 20 minutes depending on the age of the kids and attention level.
I’ve found what works best is to have 5 key components:
- The Set Up
- Intention setting
- Full body Relaxation
- Rotation of consciousness
- Visualisation
- Ending
- The Set Up
Children love rituals and a lovely way to create the space for a rest time is to light a candle, put on some gentle music and create a comfortable place to lie down.
Start by lying on the back, their arms slightly away from the body and palms turned up. Then ask the kids to close their eyes.
You are now ready for Stage 2.
- Intention Setting
This can be as simple as asking the kids how they would like to feel.
It could be to set a goal or even to send healing to a friend.
Ask them to say it quietly to themselves and repeat it three times, for example, “Happy, Happy, Happy.”
- Full body Relaxation
The third step, is relaxing every body part from the top of the head down to the toes.
For younger children it is helpful to squeeze and relax all the muscles as they travel through their bodies.
- Breathing
Bringing attention to the breath will further calm minds.
You can use a visual image to help, saying, “As you breathe in, feel the belly filling with air like a balloon being blown up, getting bigger, and as you breathe out, feel all the air leave as if the balloon deflates.”
- Rotation of consciousness
This is what sets a Yoga Nidra apart from all other forms of relaxation and visualisations.
By resting attention on each part of the body, slowly and methodically, not only does it soothe the mind and slow down thought, but it is known to reduce anxiety, lead to deeper sleeps, improve concentration and focus and build self-awareness.
This in turn, leads to greater emotional intelligence and happiness.
For teens, they follow along as an adult would, bringing their attention to each part of the body you name.
For younger children you may like to have them imagine a butterfly landing on each part of their body.
- Ending
Finally, the last part of the relaxation is repeating the intention quietly to themselves again.
If you are using the Yoga Nidra at bedtime, then let them drift into a deep sleep by telling them to stay in this place of quiet, stillness.
What’s the benefit?
Research into the benefit of Yoga Nidra is showing a profound impact on victims of trauma, PTSD, depression, stress and anxiety as well as improving focus, concentration and creativity.
This same impact is permeating into school classrooms throughout Australia.
I love watching stress melt away from teen boys’ faces during a Yoga Nidra. The difference can be seen by how calmly they walk out of class, compared to their behaviour when they walk in!
One year 9 boy with Asperger’s (15 years old), told me he felt his ‘being’ relax for the first time.
Year 12 students (17-18 years old), tell me they experience ‘happiness’ after one class, as a sense of peace and calm permeates a stressful year.
Jude, a 10-year-old boy with ADHD stayed completely still for 10 minutes on his first introduction to yoga nidra, after seeing many specialists who couldn’t help.
Primary school students with behavioural problems learn self-control.
Classes of special needs children gain a greater body and emotional awareness and I see those temper tantrums subside as little bodies get the much-needed rest they deserve whether they are 3 or 17.
And it’s not just me. Graduates of the Zenergy Kids Yoga Training Courses, experience the same results in their classes.
Yoga Nidra brilliantly works both sides of the brain, potentially having the ability to re-wire the neurological pathways.
Imagine the impact of that if it was introduced into every school and kindergarten in Australia!
Loraine x
PS To learn how to share the magic of yoga with kids in a way that is meaningful & impactful, click here: Zenergy Kids Yoga Online Training Programme
