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Back to School? Back to Yoga.

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Back-to-school time doesn’t need to be stressful, but even a little bit of stress caused by the excitement of a new school year can throw kids (and you!) a off your game.

Here are some ways to consciously slow yourself down when you recognize you’re stressed–and you can teach these coping mechanisms to your littles, too!

Take Five

(Breaths, that is.)

When you notice signs of stress, give yourself permission to close your eyes and take 5 deep breaths. The extra oxygen increases blood flow to your brain, and restores a sense of calm and well-being. Doing this simple exercise can greatly assist in relaxation of your body.

Taking 5 deep breaths is an easy way for kids to calm themselves and allow for clearer thinking.

Stretch Your Neck

Sit up straight, let your arms hang at your sides, and slowly lower one ear down to one shoulder. Hold for a few seconds, return to a neutral position, and repeat the exercise on the other side.

After that’s done, slowly bend your neck towards your tummy and simply let go. Carefully return to a neutral position, and repeat all three stretches if necessary.

Create a Personal Mantra

Softly chanting something soothing to yourself can be incredibly stress-relieving. This works great with kids, too. Choosing something like “I am calm” or “Be soft, be slow” can really work wonders.

Close your eyes, then breathe slowly and evenly while either verbalizing or thinking your mantra to yourself. Do this five times.

Meditate

Finding a quiet spot to sit with your eyes closed is key. Focus on your breath, and how your body responds to breathing deeply. Try to take a time out for five minutes, but even doing this for two minutes is helpful.

With meditation, it’s a great idea to create a routine each morning in which to start your day with a sense of calm. Meditating during acute times of stress is great too, but making it an everyday habit can help ward off that stress to begin with.

CLICK HERE to find some guided meditations for kids.

Come to Class

It really is the BEST. Practicing yoga regularly helps to combine everything we just recommended above. For a class schedule, visit our website.

By practicing the above tips, you and your kids can take charge of your back-to-school stress so that everyone experiences a better transition.

Namaste.

 

Ways to Stay Healthy During Autumn

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Autumn can be stressful, and as grown-ups (sigh), it can be way too easy to forget about self-care. Between back-to-school, diminishing daylight hours, and kids’ sports activities, we can get run down pretty easily.

Here are some ways to gain energy, help focus, and relieve stress in autumn:

Learn to Say No

Saying no to requests that don’t serve our state of either mental or physical health is one of the toughest lessons to learn. We all so desperately want to be helpful and accommodating (which is great!), but always saying yes often results in frustration and burnout–which leads to irritability and resentment.

Instead of feeling like you have to say yes to everyone, think about the commitment you’re considering making, and whether or not it will serve your mental or physical health in the long-term. It’s okay to say no…saying no means that you know your own limits, and that can be empowering.

Get Outside

This is so important. It doesn’t matter what you’re doing outside, just it matters that you get there. Walk, run, hike, or stand in one spot and don’t move. It doesn’t matter. What matters is the fresh air, the ground under your feet, and the nature around you.

Hanging out in the wind and trees and bugs and dirt is cathartic. We’re animals–we were meant to spend copious amounts of time outdoors, surrounded by nature.

Supplement with Vitamin D

Vitamin D is actually a hormone, not a vitamin, and our bodies need to absorb sunlight for it to be synthesized properly so that we can use it. Foods can be fortified with vitamin D, but it’s not the same as getting it from the sun.

During the fall months, try to get as much as possible by being outside. If the sun is scarce, then turn to supplements. This hormone is often dubbed the “feel good hormone”, and we need it to balance a variety of brain chemicals that help us regulate mood.

Without adequate levels of vitamin D, we can get cranky and depressed–make sure you get enough!

Keep Up Your Yoga Practice

This may seem like a plug (which it totally is), but it’s also valid advice. Yoga helps us stretch muscles, slow down, remember to maintain mindful attitudes, and so much more. It’s an hour of time that we deserve–one that is desperately needed by most to feel replenished and maintain our cool.

See our upcoming yoga schedule HERE.

Meditate Regularly

Similar to our yoga advice, meditation can greatly assist in keeping you focused and stress-free during the autumn months. Taking just 5 minutes out of your day (everyday), can help manage anxiety and depression.

New to meditation? Try this 5-minute meditation below:

Keep a Solid Bedtime Routine and Schedule

The fall is kind of tough on our internal clocks–days become shorter and the darkness lasts longer. The time change helps a little bit, but not much. For this reason, keeping a solid bedtime schedule can help your body stay on a routine that will in turn help with wakefulness and rest.

Eat Well

This last one is super important. Eating foods that are high in vitamins, minerals, and essential omega fatty acids can help keep us healthy and alert during short autumn days. Don’t get caught in the trap of drinking too much coffee and snacking on processed sugar for a quick pick-me-up: these foods will actually make your body more tired in the long run.

Instead, treat your body as you would a child’s: lots of fruit, veggies, lean proteins, fibre, and water.

By practicing good self-care throughout autumn, we’ll feel better going into the winter, and more prepared for seasonal change in general. Remember to keep coming to yoga! It’s not just a physical practice, but one that helps strengthen your mind, body, and soul.

Namaste.