Summer Suggestions

The high school my son attends sent out this email at the end of the school year.  

Summer Enrichment Information

Research says that summer activities have a direct impact on student's performance during the next school year. We recommend the 1,2,3 approach.

1 Trip
2 Books
3 Cultural Activities

Our teachers have come up with a few suggestions that might help you out:

Books To Read

Mind Gym by Gary Mack
Survival of the Sickest: Sharon Moalem
The Hobbit, Lord of the Rings
The Fault in Our Stars & Looking for Alaska by John Green
The Immortal Life of Henrietta Lacks
Theatre and Its Double by Antoine Artaud
Shakespeare, the Invention of the Human by Harold Bloom
The Empty Space by Peter Brook
The Other Way by Charles Marowitz
The Craftsmen of Dionysus by Jerome Rockwood

Cultural Activities

Monterey Aquarium
New Exploratorium
San Jose Tech Museum
Oakland & SF Zoo
Mexican Museum at Fort Mason, S.F.
de young Museum, S.F. - Art of the Americas Exhibit
Oakland Museum - Gallery of California History. See the American Indian Collections
City College of San Francisco - Diego Rivera Pan American Unity Mural
Read in Spanish or English - Cajas De Carton/ The Circuit : Stories From the Life of a Migrant Child by Francisco Jimenez
Ballet Flamenco, Danville Village Theatre
Macbeth - Shakespeare in the Park
Romeo & Juliet - Cal Shakes
Lindsey Wildlife Museum
Tidepooling
National/state parks

While I feel all of these are great suggestions, I'm going to repost a few paragraphs I recently wrote about summertime activities here:

If you have the luxury of spending time with your kids this summer, do so. Ditch the expensive summer camps and instead do healthy, inexpensive activities with your kids or encourage them to play with others in the unstructured, unscheduled hours of the summer days ahead. Some of my boys' (now ages 17 and 19) favorite summertime activities were riding bikes into town, going to the parks, street roller hockey, playing catch, kicking a soccer ball, going to the pool, building forts out of cushions, drawing, painting, setting up a tent in the back yard, playing legos, watching movies, having sleepovers, cooking, baking, walking the dog, catching crawdads in the local creek, taking the dog to a lake to swim, shooting hoops, building skateboard ramps, going to the beach, setting up a lemonade stand, etc...

Enjoy thinking about your summer and don't stress about it. Don't feel guilty if your kids aren't enrolled in a bunch of organized summertime camps or activities or if you aren't planning a super-cool family vacation. You have this summer only once in their lifetimes...enjoy the quiet, unhurried, fun, creative moments you witness or experience with them.  Stay-cations can be just as memorable and rewarding as vacations.

And, I'd like to add to that - try any new activity.  If your child or teen has never tried yoga, for instance, check out local yoga classes.  If you live in my area, go to my kid's yoga blog to see the hours I teach kid's and teen's yoga.  KT Yoga.  

And sleep!  These kids are growing and need their sleep.  They (like many of us) don't get enough sleep and are too over scheduled.  Let them sleep in and nap this summer if your time permits.  

Adding Mindfulness to Schools

This is an interesting article:

Mindfulness Programs In Schools Reduce Symptoms Of Depression Among Adolescents

Click here to read it.

And, scroll down below the article to check out a great slideshow:

8 Awesome Ways High Schools Are Helping Students De-Stress

1. Yoga
2. Pets in the classroom
3. Meditation
4. Power napping during school hours
5. Mindfulness training
6. Wellness rooms for the entire school community
7. More recess time and more homework free nights
8. Self-esteem conferences

Any comments?

At-risk and All Youth Benefit from Yoga in School

I'm in the process of becoming a Certified YogaKids Teacher (CYKT).  This program fits nicely into my philosophy of education.  It's a child-centered, holistic approach, incorporating Howard Gardner's eight multiple intelligences through 14 YogaKid Elements.  I'm working with a Mentor Teacher, Judy Brennan, and this description of the program comes from her website:

"The YogaKids methodology is based on Howard Gardner's multiple intelligences theory which describes eight intelligences all people exhibit; verbal/linguistic, logical/mathematical, visual/spatial, musical/rhythmic, body/kinesthetic, interpersonal, intrapersonal, and naturalist/ecology. The approach of utilizing the eight intelligences, helps us learn more easily and offers a better chance of retention. It enables children to understand information through many avenues. Gardner's theory, used with yoga as the medium of learning, led to the concept of the "14 Elements" of the Yogakids methodology. Classes are theme-based and the 14 Elements (asana/poses, breath work, reading, math, music, anatomy, games, language, nature, art, body benefits, brain balance, affirmations, deep relaxation, etc.) are integrated, to create a well-rounded lesson for all kids."

A current abstract that comes out of the local Niroga Institute shows how beneficial yoga is for at-risk youth.  The abstract is short so I'm including all of it below:

"Effects of Daily 15-minute Yoga Protocol on Academic and Psychosocial Measures in Inner City Classrooms

Rebecca Matthew MPH (1) and Bidyut K. Bose PhD (2)

1 School of Social Welfare, University of California, Berkeley

2 Niroga Institute

Keywords: Yoga, Education, Academic Potential, Stress, Self-Control

Objective: One in 10 US schools are considered by researchers to be dropout factories (Balfanz et al, Johns Hopkins University, 2006). Each high-school dropout over his/her lifetime costs the nation $260,000 (Rouse, Princeton University, 2005). We hypothesized that a 15-minute yoga protocol administered regularly in inner city classrooms would help students to: 1) reduce stress and 2) increase self-control or resiliency, preparing them to learn with focus, attention and engagement.

Methods:  We are bringing a 15-minute Transformative Life Skills (TLS) protocol, a multi-modality intervention including yoga, breathing techniques and meditation, into 15 classrooms at El Cerrito High School for this Fall semester of 18 weeks, with frequency varying from once to five times/week. Two psychometric tools: PSS10 (10-point Perceived Stress Scale) and TBSCS13 (13-point Tangney Brief Self-Control Scale), are being administered at the beginning and end of the semester, and a mid-semester snapshot consisting of PSS10 and a qualitative survey for students and teachers in all 15 classrooms (n=600), as well as 3 classrooms which are not getting yoga (control). Individual changes in each psychometric measure, as well as means per classroom (high-performing classrooms and low-performing classrooms) with varying frequency are being compared with those who never received the yoga using ANOVA. Additionally, four academic metrics are also being correlated: tardiness, absenteeism, suspensions and GPA.

Results: Our TLS programs with incarcerated youth have shown statistically significant decline in stress and increase in self-control and self-awareness (Kubo & Bose, SYTAR 2008; Bose & Philipp, SYTAR 2007). Analysis of data comparing the pre-semester and post-semester information indicates favorable changes in both stress and self-control, and compellingly positive qualitative feedback from students and teachers during the mid-semester span-shot.

• The intervention group significantly increased in their reported self-control as compared to the control group.
• The data demonstrate a statistically significant (p < .05) downward trend in the mean perceived stress scores within the intervention group from 29.9 at pretest, to 28.95 at mid-test, and to 28.57 at post-test.
• Females demonstrated a consistent decline in stress levels throughout the intervention.
• We determined greater reductions in stress scores for those receiving 5 classes as compared to 3, 2, or 1 class(es) per week.

Conclusions and follow-up: This program approach is unique, the sample size is significant, the methodology is robust and the social impact of this research is substantial. Results of the data analysis indicate that this 15-minute yoga protocol in the classroom reduced stress and increased self-control. We intend to correlate this data to academic metrics including attendance (tardiness and absences), discipline (referrals and suspensions) and grades (GPA)."

I propose that this 15-minute, three times a week program would work wonders for all children, at risk or not, if incorporated into the school day.  I'd love to help bring a program like this into our school district.  Yoga is healthy for the mind, body and spirit - what more could we want for ourselves and our children?

As part of my training, I'm currently offering free yoga classes to children in grades K-12.  Contact me if you are interested.

Yoga = Less Stressed Out Children & Adults

Guest Blog by Nicole DeAvilla

We hear a lot these days about the toll stress takes on our children and ourselves.  Many of the leading diseases that plague our culture today are related to stress: diabetes, obesity, heart disease, depression and more.  On the other hand there is a growing amount of scientific evidence that shows how yoga reverses the negative effects of stress and can   mitigate many of the effects of stress related illnesses.

You might be thinking… sounds good but how could I ever get my tween or teen to slow down and do some yoga – my child has ADHD, my child has no time for anything else in her schedule… is it “cool” enough?  I think Yoga would be too difficult for me even if I had the time to practice it…

Let’s look at the science.  While exercise can also help to reduce stress, yoga additionally incorporates breathing exercises, positive attitudes and concentration skills that apparently add up to additional benefits.

Yoga literally increases grey matter in the brain, especially in the prefrontal lobes (executive function, concentration, will power, happy moods etc.) and in the part of the brain that makes us feel connected (feeling connected to the world around you – the environment, friends, family etc.).  It decreases the activity in the back part of the brain, which is associated with impulsive behavior, worry, fear, addiction etc.

Yoga helps with managing emotions, feeling more connected and focused and with ADHD.  And what’s the side effect?  - Increased levels of dopamine, a hormone, which makes us feel happy.  That’s a side effect I can live with!

If you or your child had more executive function skills, focus and felt happier, less worried, distracted and impulsive – would there be more time left over in the day after work, school, home work, chores and family time to practice a few minutes of yoga daily – either together, with a YouTube video or on your own? 

And as for the cool factor – many professional athletes and movie stars now practice yoga, the girls love yoga clothing, a top bay area high school football team practices yoga and the list goes on – yoga is now cool.

In the meantime, guess what kids tell me is a cause of stress in their lives?  Stressed out adults!   Stressed adults=stressed kids.  If we, as parents, can reduce or eliminate the negative effects of stress in our own lives, we will automatically be getting rid of a negative stress in the lives of our children.  We can set a healthy example of how to deal with stress.

Fortunately some of the most effective yoga techniques that have been studied by scientists are simple and easy to do.  A simple way to think of it, is that if we move our body (a few yoga postures) then do some deep diaphragmatic belly breathing followed by a pleasant concentration technique, such as watching our breath (and not being judgmental when our mind wanders as it will inevitably do) or thinking about what we feel grateful for we can reverse the negative effects of stress in just minutes!

So instead of caving into the stresses of modern life, strike a pose, breathe deeply and sit and focus inwardly for a bit and feel the gratitude – It will do your body and mind good as well as your child’s.

Nicole DeAvilla E-RYT 500, Yoga Professor

Bestseller author of  “The 2 Minute Yoga Solution”

Creator of the 2 Minute Yoga Club

Upcoming events:

Friends of Ricki Parenting MeetUp: Nicole is the featured guest and will talk about parenting, drugs and alcohol and will lead participants in some fun 2 Minute Yoga.

 http://www.meetup.com/Friends-of-Ricki-Parenting-Marin/

Look, Feel and Be Your Best! Teleseminar July 20, 2012

http://the2minuteyogasolution.com/secrets1

Yoga in School and at Home

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. 


When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they're too old, unfit, or "tight" to do yoga. The truth is you're never too old or unfit to improve flexibility.

The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. The outcome is a sense of ease and fluidity throughout your body.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. 

With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That's because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely to sit and stand "tall." Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you're slouching or slumping so you can adjust your posture.

Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. 

Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response -- the opposite of the fight-or-flight adrenaline boost of the stress response.

Yoga and ADHD:

Will yoga be the next prescribed treatment for attention deficit hyperactivity disorder (ADHD)? An estimated 2.5 million children between 4 and 17 take Ritalin, Adderall XR, Strattera, and other prescribed drugs for the disorder. Unfortunately, the FDA has concluded that some of these drugs carry a troublesome risk of mania and hypomania, and may be associated with suicidal impulses.

As concerns about the safety of these drugs grow, researchers in Australia and Germany have found that children with ADHD may find relief and improved focus with yoga. "Yoga can be a lifetime friend," says Pauline Jensen, coauthor of a 2004 study published in the Journal of Attention Disorders. "It increases concentration, promotes mental and physical discipline, and induces confidence." Though parents in Jensen's research reported that the 8- to 13-year-old boys who practiced yoga once a week for five months were less hyperactive, the findings did not conclude that a yoga practice could replace drug treatment.

However, a 2006 German study found that children undergoing drug treatment for ADHD can greatly benefit from a yoga practice and that forward bends are particularly effective. "Forward bends increase exhalation by lengthening and deepening the breath," says the study's coauthor, Nicole Goldstein, M.D. "This is key in developing concentration."

Yoga in the schools:

How can teachers incorporate yoga into their classrooms?

YOGA TOOLS for SCHOOLS  

Playshop for Educators, Parents & 

Child-Focused Professionals

A 3 hour introduction to the YogaKids Tools for Schools solutions for the classroom and homework time. Based on the book, "YogaKids, Educating the Whole Child Through Yoga" by Marsha Wenig, founder of YogaKids International and anchored in scientific research that supports the benefits of mindfulness, and yoga and breathing awareness with children. This program will inspire, educate and encourage parents, educators and professionals to welcome new resources that increase academic achievement.

Appropriate for Parents, Educators, Occupational and Physical Therapists, Yoga Teachers, and Child-Focused Professionals. 
No prior yoga experience necessary.

Saturday, February 18, from 1 to 4pm, Cost $79
at the Danville Yoga Center

For details and to register visit www.JudyBrennanLive.com and click on the 'YogaKids Trainings' page and then the 'YogaKIds Trainings & Workshops Banner' at the top of the page or contact Judy Brennan at judybrennanlive@gmail.com