Yoga & Mindfulness with the Littles

Mindfulness for Parents

My favorite aspect of yoga recently has been mindfulness.  Mindfulness is this sweet side of yoga (also taught as a separate framework outside of yoga) that's all packaged up for us to take with us wherever we go.  No mat or special scheduling required.   We can employ mindfulness while in traffic, under stress, waiting for a child to look at a worm in a puddle, while listening to a co-worker...  Any time you want to learn a bit more about being human, try on mindfulness:  paying attention to sensations and everything that is happening, on purpose, with an open mind and heart.  We just notice and observe, like a curious scientist, without the need to like, dislike, label or fix any of it. 

I especially like this for parents.  We spend a lot of time WAITING while we are with our children. Waiting for your adorable toddler to do something on their own, like put on their boots or crawl in the car ("do by my elf !!" says my 2 year old). Or stop to watch ants crawl down the sidewalk and look for the airplane they heard. We travel to pick up older kids all over town. We wait during the sporting events. And we usually want them to hurry up, or we think about the other things we need to or want to do.

And, at the same time, we often feel like we have no time to relax, or much less to practice yoga and mindfulness.

So what if we put them together?  Embrace the slowness of it all.  The way the wind blows the leaves or the warm sun on your skin. Feeling your slow, meandering walk footsteps, maybe even barefoot, down the sidewalk with your toddler.  Drink in the passion in your child's voice as they tell you about... anything. 

When we can tune into the details and the sensations of our children while they navigate the world and allow ourselves to really see and hear WHO that child is, in this moment, we may notice a shift in how we perceive all of life, and maybe find it's all a little easier to enjoy at the same time. 

One of the quickest ways to experiment with mindfulness is to SHIFT your attention away from the mind as it thinks all of the thoughts.  In addition to thinking, we can also feel. Shift your attention to the body and the 5 senses.  Try to FEEL the world with your senses and your heart, rather than thinking about the world.  The brain only gets louder when argued with, so simply shift your attention to sensations in the body.  Again, and again, with a little smile at how jumpy that mind can be.  And try to find where it is ENJOYABLE so that you WANT to do it!  

The result?   Less stress fighting what is, wishing it would be different: trying to hurry your kid along or trying to organize your life in your head instead of living it. And your child gets to feel your full presence which leads to more connection. 

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7 Tips for Yoga with Littles: 

1. When your child wants you to see what they've made on the floor, or wants help, strike a pose!  Try a squat, seated forward fold or butterfly...
   
   
2. Just put your mat on the ground!  Kids love to be with you and part of your world.  No need to teach or ask them to do it with you.  They'll just watch and absorb and love that you're on the floor with them.  Let go of any preconceived notion of what a yoga practice looks like and just move and breathe.  Breathe and notice.  Watch your child do their thing, and breathe and notice.  Let it all be part of your practice. 
   
   
3. Moo in cow pose. Meow as a cat. "Ssss" in cobra.  Lift your leg up and hold it to the side pretending to pee in dog pose! Laughter is the best medicine... 
   
   
4. Ask your child to make up a yoga pose!
   
   
5. Play the Mirror Game!  Set up facing your child, as if you're looking into a mirror.  Take turns being the leader, moving however you'd like -  silly, making noises, made up or actual yoga poses, flowing from pose to pose with an inhale and exhale - while the other mirrors you exactly. 
   
   
6. When in any animal pose (cat, cow, dog, squat = frog) your baby or toddler could be your baby animal and curl up under you.
   
   
7. If your child climbs on you, take it as the challenge it is!  Keep your attention on your body, engage your core, and embrace the challenge of plank with a toddler on your back!  With a little freedom and welcoming here, children will more easily respect your boundary around the poses where the extra weight will break you!  My daughter now says, "can I climb on you for this pose?"  

A typical yoga asana practice in my house. Although my kids are now 5 and 2. I still have all the piles though  :)