Yoga Obstacle Course

I know a few teachers who explore with obstacle courses. I found recently that every couple of weeks doing a Yoga Obstacle Course  is a good way to see a child's progression, give them their own space and time in addition to creating an opportunity for social interaction. Here I'll share an image for one of my more recent obstacle courses (created for Preschool aged children) and give ideas for progression or even for smaller children. Obstacle courses work for children as young as two.

• Mat 1 with the blocks: We walked over bridges. You can make it more difficult by separating them more and have them do different balancing postures on each one (such as tree, airplane, dancer etc.). 

• Mat 2: Froggy jumps. For older children they can do strengthening exercises such as Dolphin into plank and back. 

• Strap: Walking on tip-toes, backwards walking, walking warrior 3 in the center, walking leg lifts, you can even use a bean bag on the head to make it even more difficult.

• Mat with a bean bag: Crab walks with the bean bag on the belly. You can make it more difficult by having them hold it between their knees and walking up and down the mat. For younger children they can do Bear walks if Crab walks are too difficult.

• Mat with fuzzy balls (different sizes and colors): Using your toes place the balls in a straight line. There are so many creative ways to enhance this you can have them color coordinate them if you cut out different shapes from construction paper placing it down the mat, they can outline the shape, fill the shape etc.

I have found that children teach us more than what we teach them. In observing them during the obstacle courses I constantly get more creative ideas, they challenge themselves and in turn challenge us in thinking outside the box.

Hope this is all helpful and feel free to contact me with any questions!

KLA Coral Gables Yoga

KLA Coral Gables is a special place. Faculty, parents and most importantly children are exposed to a a philosophy which develops awareness a major aspect of yoga. I was fortunate to work with the Reggio Philosophy in the classroom. Later I able to apply it's richness in teaching Yoga for children. KLA provided me the opportunity and support to develop a wonderful program which grew beyond my own capacity within the year and I am forever grateful. It is difficult for me to make the decision to close the yoga program at KLA as I had made plans to grow it even further. My life is now elsewhere and the commute has become difficult not only for myself but my family. I wish that the parents and children continue to see yoga as something meaningful in their life. I will miss every single yogi which I saw grow so much many which have been with me for almost three years.

Thank you all for your support. I invite you to please stay in contact with Movement Yoga and our future workshops and classes. Feel free to contact me with any questions or suggestions.

Namaste!

Sweet Corn Soup

A fresh, delicious soup is easy to make and can be served as a meal of it own or in a three course meal.

Ingredients:

4 cups of freshly cut corn from the cob

4 Tbsp. of real butter

1/4 -1/2 cup of thinly sliced Vidalia or any other sweet corn

2-3 cups of milk

1 cup of half & half

1-2 Tbsp. of sugar

1/4 tsp. fresh nutmeg

Salt

-In addition you'll need two seperate sauce pans and a blender.

1. Place one saucepan on low-medium heat. Begin melting butter then add the onion, cook for 3-5 minutes ( do not let onion get brown).

2. Add 3 1/2 cups of the corn (sprinkle with a good amount of salt).

3. Stir and cook for about 7 minutes then stir in 1 tbsp. of sugar and cook for another 5 minutes.

4. In a separate saucepan combine 2 cups of milk and the half & half, warm over low/medium heat. 

5. Once the milk & half & half are well warmed keep in low heat.

6. Meanwhile, pour in small batches of corn at a time in the blender and blend until smooth. Then pour mixture into the milk and half & half.

7.Reheat in low/medium heat, drizzle nutmeg and stir.

8. If you'd like thinner soup you may pour in the remaining milk. Otherwise, add a bit more salt and remaining tbsp. of sugar.

9. You can serve in small bowls drizzle a bit of the left over fresh corn.

-Makes about 4-6 servings.

-Takes about 35 minutes.

-Original recipe can be found in the Better Home & Garden Magazine.

ENJOY!

Engaging the Heart on your Mat

I began to practice yoga consistently almost four years ago. Although I was first introduced to it around the age of fifteen and practiced on and off during my dancer years it's benefits didn't dawn on me until I was pregnant with my son. When I first started to practice I had great teachers such as Bertha (From Firefly) and so many others at Dharma Yoga Studio in Coconut Grove (Cat, Natalie, Loree and more). However, one of the teachers that truly inspired me to go deeper into yoga was Jason Lawner. About six months after I began to practice with Jason my family and I moved to Pembroke Pines Florida.  I had to re situate myself in the yoga community and then I decided to get certified. As I began to look for a good, well rounded certification I came across other studios and teachers. Then one day I walked into Yogi Hari's Ashram and immediately knew that was the place for me. There I began to study intensely and for almost the last year I've taken class no where else but at the ashram. Recently as my teaching schedule picked up my classes interfered with the classes offered at the ashram. Although I do self practice almost daily I wanted a class, plain and simple. I tried a couple and felt dissatisfied. Not by the asana practice but by the way yoga was presented. Physically I was challenged but that was about it. This past weekend I attend after many, many months one of Jason Lawner's workshops at 305 Yoga. For the first time in a long time I laid on my mat at the end and felt satisfied, it felt like home. Thank Jason for sharing yoga with such sincerity, with all its depth and knowledge. Namaste.

To know more about Yogi Hari's Ashram visit: http://www.yogihari.com/

To know more about Jason Lawner visit: http://www.jasonlawner.com/

Breathing and Meditation Exercises for Children

There are so many creative ways to teach children breathing and meditation techniques. With the way society is unfolding these are tools they will be using for the rest of their lives, not to mention the physical and mental benefits. These are a few of my absolute favorite exercises:

*These exercises are designed to go from easy to difficult, notes will be made for modifications.

Feathers (most of these exercises can also be done with the following materials:Puff balls (which come in a variety of sizes and shapes in order to make it more difficult), cotton balls, leaves etc.)

-Laying on your belly at the back of your mat place the feather in front of your mouth take a deep breath in and see how far it goes.

-Sitting hold the feather over your mouth take a deep breath in and simultaneously let go and blow out, try to catch it. (Once the child can do this comfortably have them to Kapalabati breathing through the mouth. Breathing quickly trying to keep the feather up in the air.)

-Using straws do the same first exercise. (Once they are comfortable breathing and blowing the feather through the straw challenge them to breath it in. See if they can hold the feather at the tip of the straw. You can also buy straws with different thicknesses to make the exercises more difficult.)

-Lay on your back place the feather on your belly and watch it go up and down as you breath deeply.

Hoberman Sphere

-The Hoberman sphere is a wonderful tool to further teach children how their body functions when breathing. You have them imagine that it is their abdomen, close their eyes and breath deeply simultaneously doing the movement with the sphere. It is a tool that I recommend doing after the children have some knowledge on breathing exercises.

Balloons

-Balloons are great in small groups or pairs. They require more, stronger breath in order for it to be passed to one another. In large groups I have them lay on their bellies in a circle. In pairs one can sit on one of the mat the other on the other end meanwhile the ballon begins in the middle as they take turns blowing it to one another.

Pinwheels

-These work very nice in pairs. The children have to take turns and coordinate have to simultaneously blow it in one direction to make it go fast.

Inhale & Exhale

-With children I do not say at first inhale and exhale. Often I say for some time breath in and breath out. When they have reach a proper level of understanding using the hoberman sphere etc. Then I bring in coloring pages, coloring in the image of and inhale makes it a tangible action for them (particularly for those 5 and under). Afterwards, I begin saying inhale and exhale and they get it, they understand what I mean. (Best coloring pages can be found in The ABC's of Yoga for Kids book).

Meditation/Breathing Exercises

The Mind Jar

-Prior to doing the Mind Jar everyone should read the book: Moody Cow.  It is an excellent way to set the tone for the experience. The mind jar in essence is a jar filled with water (a symbol of your mind) put sparkles (or something similar) inside the jar little by little while saying negative or angry thoughts the child may currently be experiencing. Put the lid on the jar close your eyes and take deep breaths. The child is not to move from this position until the sparkles have all reached the bottom. I usually like to ring a bell to end the meditation. Signal the jar and the ending of all the negative thoughts and emotions with the sparkles being at the bottom of it.

Stone/Pebble 

-Have the child lay down in savasana and place the stone on their third eye (right between the eyebrows) have them focus on that area repeating the word “peace”. (You can play soft music or a guided meditation).

-Have the child sit in wise pose holding the stone in their hands. Saying the following or something similar: “Imagine all the things you don’t like, things/actions that make you feel bad, that may be getting in trouble arguing with the friend. Send all those feelings to the stone. Let the stone take all those bad thoughts and feelings. Stretch your arms out, inhale and on the exhale let go of the stone. Now you’ve let go of all those negative feelings. Fill your mind with all the things that make you happy, your mom/dad, playing etc. Slowly open your eyes and give me a huge smile”.

Color Visualization

-Have them lay down in savasana with eyes closed. Call out different colors, placing them in a particular body part for example, “feel the color blue coming out of your toes”. Go through standard colors (about 5-6) including black and finish with white filling their hearts and minds. Have them open their eyes and share their experience.

Savasana

-Prior to beginning a full savasana (which for most children 5 minutes is too long) tense all the parts in the body try to bring them up off the floor, feet, hands then release, open your mouth stick your tongue out and say ahhhhh, take a deep breath in hold it for a second open your mouth exhale and relax. Start relaxing the body parts starting from the toes to your head, say each one. Then have them concentrate on repeating the word “peace” have it fill their hearts and minds.

*Other tools that are helpful for relaxation: Essential oils, eye pillows, blankets, guided mediation music,  and bells (for signaling the beginning and end of the exercise).

Making your own Headboard

My best friend is an incredible "do it yourself" home maker. With her expertise we made a headboard for my king size bed. It came out beautiful and would love to share with you all how easy it truly is. The two of us even carried it up a flight of stairs.

Step 1 – Measure out the height and width of the headboard.

Step 2 - purchase the materials.

1. 1 sheet of plywood (cut according to the measurements of your bed can be purchased at any home improvement store)
2. One 2X4 support board (52″ you can have the store cut these if you don't have a saw)
3. Two 2X6′s for the legs
4. staple gun
5. wood glue
6. drill/screws
7. foam (about 4 yards)
8. fabric (about 5 yards, I wanted a little extra to make a matching pillow)

Items 1- 5 cost about $35.00.  Foam can be expensive but I purchased a full size bed foam at Walmart cost $13.00.  However, the main expense is the fabric. I really wanted intricate good quality fabric which cost me $40.00  The total cost of the headboard was $$88.00.

Step 3 – Glue and drill the 2X6′s to the edges of the plywood to create legs for the headboard. We had to measure and cut them first.  Then place the 2X4 at the top in between the legs.  You can also add a 2X4 at the bottom but I was trying to be as thrifty as possible.  Flip the whole thing over and get ready to attach the foam.

After the cutting, gluing and drilling it looked like this.

Step 4 – Use spray adhesive to attach the foam to the plywood.  Because I was using a mattress pad, I made sure to have the pointed edges facing down. However, if you have very thick fabric it won't make much of a difference which side you use.  Spray both the plywood and foam as you attach it.  Also, it may be best to do this a little bit at a time.  Don’t try to spray the entire thing all at one time. Also, make sure to stretch it as you glue do don't want any bubbly areas.

Step 5 – Now its time to start the fabric! Start from the center.  I did this for both the horizontal and vertical edges.  Then work your way out from the center making sure that the fabric is smooth and free of any buldges or ridges.  Note: you’ll want to staple the fabric from the back. Also, take note of the legs, they are upholstered separately.

Step 6 – Wash and iron the fabric before you upholster it to the headboard (if you purchased new fabric you can probably skip the washing part).The back doesn’t look really fancy but that’s because I opted not to cover it.  No one is going to see it anyway.

Headboard is complete!

   

Thank you so much Emily for all your help it came out awesome!

*To see more details and the original Headboard Do it Yourself tutorial visit: http://sawgrasshome.com

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Yoga as a Dancer

    

I’ve always believed that I was born to be a dancer, a mover. Since I was very little my curiosity led me to listen and move my body to all sorts    of music, from opera to polyrhythmic Afro-Cuban music. I did become a dancer later in life not like most dancers who start training before five years old. I danced until I was five months pregnant. Then I thought for some reason, “maybe I should try something else, something more reliable and responsible”… I did, I became a teacher. In the meantime my study for yoga began and deepened with that constant need to move. I had begun to truly study yoga and it’s benefits during my pregnancy and I was doing yoga till the very end of my labor.

Three and a half years later I’m a certified 200 hr yoga instructor and children’s yoga instructor and I’ve started dancing once more. I left teaching a year ago and started my own yoga organization. I’m in the best shape and health condition I’ve ever been in my life and not to mention the happiest. Still, I thought maybe I could take up dance again…. I took on a project with a mixed abilities dance company (Karen Peterson and Dancers). Although at first I was hesitant.  My technique maybe a bit off or my spatial awareness may not function anymore etc. Those things did happen.  It was like riding a bike; soon after the ‘dancer’ muscle in my brain began to function and all those issues ceased to exist. However, what did happen was that I was a completely different dancer.

I wanted to feel others, dance with others, look at them and feel their body even if I wasn’t touching them. Over three years on a mat by myself creating a different kind of awareness led me to this urge to understand, to sense those around me. Surprisingly I even came to the conclusion that what I liked most was to dance with others as opposed to doing choreography side by side, even if the movement feels amazing and is beautifully crafted it is the physical connection with another human being in this different realm that I am most interested in.

Yoga I believe has not only made me more aware of myself (I don’t’ get ‘tired’ by dancing, I can control my breath making it even and steady) but it has led me to become more aware of others. Through movement I could feel the other persons intention, emotion and connection (or no connection) to me. In a world where technology seems to dominate more and more people touch and feel each other less and less it was pure bliss to have this experience.  I thank yoga and all my teachers for assisting in my journey to further understand myself. Now as a dancer I feel so much more fulfilled and joyful as I connect with others.

*A special thank you to Karen Peterson and all the dancers I was able to share this experience with.

For more information on Karen Peterson and Dancers visit: http://www.karenpetersondancers.org/