Young yogis: add yoga to your child's exercise options

Oprah's doing it. Supreme Court Justice Sandra Day O'Connor swears by it. Our kids could be doing it, too. "It" is yoga, the centuries-old practice that has come of age in the new millennium as a popular alternative or complement to traditional sports for children and teenagers. Athletic, sedentary, overweight and special-needs children are rolling out their yoga mats and learning discipline, self-esteem and body awareness.

It may be none too soon. Pediatricians estimate 40 percent of children are overweight, leading to increases in related health problems, such as childhood diabetes. They cite poor diet and inactivity as the culprits in the rise of overweight children, but what are the solutions?

Yoga may offer one. Suitable for children of any age group and athletic ability, yoga helps them become aware of their bodies' needs and capabilities. "We teach kids to focus on where their [bodies are] today and be amazed at what their [bodies] can do," says Marsha Wenig, founder of Indiana-based YogaKids[R], an organization which certifies adults to teach yoga to children.

Young children start with simple postures, usually named after animals. For example, in the popular butterfly pose, children sit with the soles of their feet touching, knees bent and flattened toward the ground. Yoga taps young imaginations by having children hold their poses and "become" the butterfly, lion or flamingo. Older children and teens learn the adult forms and names of poses.

Classes also use games and props to make the environment fun. For example, in one class a teacher puts hula hoops on the floor and plays a yoga version of musical chairs. When the music stops, the children step into a hoop and hold a yoga pose.

Practicing and holding poses helps children develop muscle strength, stamina and concentration. Even at an early age, young yogis focus on breathing and awareness. One class teaches children to breathe like a bunny--two short inhalations, followed by a slow exhalation. "Through breathing, we're teaching them that the mind and body can be connected," says Digma Stockelman, who teaches in San Diego, California. "At the end of class, the kids are energetic, but relaxed--not bouncing all over the place."

As children gain strength and experience, they can do a series of poses requiring more concentration and attention to their bodies' needs. Yoga is not about "going for the burn," experts agree. Instead, it should challenge a child's body without straining it or risking pulled muscles.

Children frustrated with competitive sports stay with yoga because it is easier to learn and not oriented toward being better than another person or winning a game. "I want kids to be successful at whatever level they are [at], so we encourage them to remember it's not about setting a goal, it's about the little steps that help them say, `Hey, I feel better,'" Wenig explains. This does not mean athletically competitive children eschew yoga. Like many professional athletes who have found yoga helps with strength and conditioning, many young yogis are active in competitive sports. "The kids in my class who are athletes in other sports say they like the way yoga stretches their muscles, since many competitive sports tighten muscle groups," says Stockelman.

Children with special needs have gravitated to yoga for similar reasons. Some yoga instructors specialize in working with children who need special attention, including those with Down syndrome, Cystic Fibrosis or Attention Deficit Disorder (ADD). Pediatricians have started recommending yoga for children with special needs for both the physical benefits and the positive effects on self-esteem. Children with Down syndrome, for example, can benefit from muscle strengthening, while children with ADD respond to the relaxing effects of focused breathing.

Wenig has worked with school districts, throughout the country, interested in introducing yoga into their physical education curriculum or as a break during long periods of classroom sitting. "Kids are kinetic learners. By having them sit for eight hours a day, we are shutting them down," Wenig says. "They need movement and not just in P.E. class."

When selecting a yoga program for their children, parents have many options. They should look for a certified yoga instructor, preferably one with experience working with children. Although children have a lot of natural flexibility, their bodies are still developing. Instructors should be aware of age limits for some poses, such as more advanced inverted poses (e.g., headstands). Also, sedentary children might begin by focusing on single poses with breaks in between, while more athletic children can engage in a series of poses requiring greater stamina and strength. "The important thing to remember is that yoga is not about measuring improvement, it's about today," Wenig says. "That's why it is so popular."