This great
science is a boon for the entire spectrum of population i.e. from the children to the
aged, especially children as they are the future caretakers of any nation and as such of
the whole world. Yoga holds a promise to benefit them with sound mental as well as
physical health. For children, yoga is also a way of playing.
Various benefits of yoga for children
Generally it is found that children cannot gain easy control over certain muscles. But
little yogic training helps them to achieve better control and improve their muscular
structure. The yogic practices include simple postures (asanas), the deep breathing
exercises (pranayama) and meditation. Muscular co-ordination and flexibility are improved
through the asanas, increased lung capacity and better tissue oxygenation are achieved
through pranayama and peace of mind is achieved through little a bit of meditation. Hence
in totality the yoga practices help to maintain good health. Spiritually speaking children
are devoid of vested interests. They are neither jealous nor scheming. By means of yoga it
becomes possible to mould their fresh minds in such a way that they could grow up as
physically and spiritually healthy and responsible individuals, thus transforming their
wild abundance into useful energy. The digestive system of children is very strong; the
intestines are also very flexible so that even if any hard object is swallowed by accident
it can pass out in the stools. Yoga helps to maintain this kind of flexibility throughout
the body.
The life force in the body (prana) is derived from the air we inhale. This life energy is
the food of the mind. When sufficient life energy is produced through breathing, the mind
grows stronger and sharper. The main object of yoga is to bring about harmony between the
body, the breath and the mind. Breathing properly creates more life force to maintain a
healthy body and a strong mind. Improper breathing creates less life force which results
in poor health and an unsteady mind. By practicing pranayama, children can learn to
breathe fully and correctly. This allows more life force to energize the body, bringing
physical and mental well-being. After this, meditation follows naturally. It is not
difficult to make children sit quietly for meditation which calms their minds.
The aim of yogic asanas is to produce and to maintain a biological balance between various
physiological systems working in the human-body.
a. To possess the best organic vigor and
b. To train the spinal cord and brain so that both of them can sustain the interaction of
kundalini (force)
Therapeutic role of yoga and meditation for children :
Studies on normal children have indicated that regular practice of yoga postures leads to
psychological improvement in intelligence and memory quotient, decreasing pulse rate,
blood pressure, respiratory rate and the excess body weight. The biochemical examination
of the blood has shown a decrease in blood sugar and serum cholesterol and a rise in serum
protein level. A significant improvement in the functioning of the endocrine glands has
also been found, as evidenced by the increased hormonal level of the growth hormone,
thyroid, adrenal medulla, adrenal cortex and gonads.
By practicing breathing exercises alone similar results were obtained, except that the
fall in serum lipids was much more marked.
The combination of postures, breathing exercises and the meditation (Holistic yoga)
resulted in a decrease in the levels of neuro-hormones and an increase in plasma cortisol
level proving that it promotes tranquility of the mind and increases resistance to stress.
Holistic yoga has been used for the treatment of stress disorders such as anxiety
neurosis, nocturnal enuresis, mucous colitis, bronchial asthma migraine and rheumatic
disorders of the spine with gratifying results in the majority of all cases with children.
Promotion of mental health :
In addition to the HOLISTIC practice of yoga there are many other methods of yogic
meditation, which can be used to promote mental health. Meditation is a mental exercise in
which we direct our mind to think inwardly by shutting our sense organs to external
stimuli.
There are various methods, classical meditation described by Patanjali, Vipasyana as
described in Buddhism, Transcendental Meditation described by Maharishi Mahesh Yogi, etc.
Some types of meditation improve the mental activity in children with a feeling of
confidence in every sphere of life.
Recently a number of studies have been conducted to assess the value of meditation during
health and disease.
Biochemical studies have indicated that after ten days of an intensive programme of a
simple type of meditation, there was an improvement in the mental activity with greater
tranquility of mind as evidenced by a significant increase in the neurohumoral content of
the blood and decrease in the plasma cortisol level. Wallase and Benson showed that
transcendental meditation showed an increase in the alpha activity on the
electroencephalograph, indicating greater tranquility of mind. In several subsequent
studies, this method has been used clinically in the cases of overactive children, tamper
tantrums, nocturnal enuresis, childhood phobias etc. with beneficial results.
The promotion of mental health can also be obtained by using other methods of meditation :
Zen meditation as practiced in Japan, Sufism as in the Middle East, and Autogenic Training
as in Western Countries. Therefore if this method is scientifically standardized, it could
become an important method for promoting mental health in children all over the world .
Age at which yoga can be commenced in children
Most parents are concerned about whether children should be practicing Yoga at all or if
they should, then at what age. Generally according to the experts, children can commence
practicing yoga when they are at least of 7 years. Though certain yogic postures can also
be performed by children of the age of five, but to perform classical Yoga they are too
young because of their limited strength to do many dynamic movements or static poses.
Though we may feel that they are very supple and flexible, these obvious qualities of
theirs should not be exerted beyond limits. They lack patience to sustain a yoga class of
20-30 minutes. To keep their interest alive, they should be taught yoga postures with
playfulness and gay abandon. We all know that discipline is required for classical yoga,
but in the case of children it should not be imposed upon them too early. Forceful
imposition would defeat the cause and deflate all efforts.
Some basic requirements for doing Yoga
a. |
A mat or a blanket suffices. |
b. |
The room in which the yogasanas have to be
practiced has to be clean, airy with optimal light. The floor should be plain. |
c. |
Bathe before practicing, if possible. Ideally go
to the toilet before beginning the practices. Avoid wearing shoes and socks. |
d. |
The morning time before breakfast or in the
evenings before dinner is the best suited time for yoga
practice. |
Caution
a. |
Generally wait for 2-4 hours after meals and at
least ½ to one hour after liquid foods and tiny snacks. |
b. |
Breathing should be normal or natural through
the nose. It should not be forceful. There should be no holding of breath. |
c. |
Minor ailments like coughs and colds should not
be taken as contraindications. They might be improved by kriyas and asanas. However, in
acute cases, rest and medical care must be given. |
d. |
During physiological problems like menses in the
girl, except for the upside down postures most of the yoga postures can be carried out by
children. |
Yoga for children could be at the following levels :
a. To enhance the natural faculties.
b. To tackle the ailments which commonly afflict them.
Yoga therapy for children
Yogic practices that are mainly used for therapy, are Asanas, Pranayamas, Bandhas, Mudras
and Kriyas. These practices are elaborately described in Hatha Yoga Texts. These practices
are performed at the physical level; their effect is not limited only to that level. Yoga
believes that man is mind-body-soul complex, all the yogic practices dealing with the body
as well as mind and further help man to develop himself spiritually.
Yoga is not a treatment for acute disorders or infections etc., but it is used as a
therapy in chronic, psychosomatic disorders along with other therapies. Yoga, in itself,
is not a complete therapy, but through constant practice, it helps a person to reform his
psycho-physiological structure. As we know, the mind is much more powerful than the body.
It uses the body as its instrument to express the emotions and thoughts and that is how
physiological behavior is conditioned in a particular manner. Wrong conditioning creates
disorders and in order to have a healthy body, it needs to be reorganized. Seeing the
close connection between the breath and the mind, Pranayamas - the practices to control
the breath and through them the mind, are given lot of importance in Yoga. Reconditioning
is done at the Neuro-muscular level, through the Asanas - the Yogic postures, Kriyas - the
cleansing procedures, Bandhas and Mudras - certain internal muscular locks (Bandhas) and
special practices to direct the Prana, life force in a particular direction. At the energy
level, it is done through Pranayam and it further leads to calm down the mind and free it
from tension. Besides yogic asanas that have an over all effect (general effect) as
mentioned above when taken together, individual asanas have a specific effect on specific
system and organs when done separately. So each yogic asanas has specific indications and
contra-indications under certain clinical conditions as mention below.
Asanas improve circulation, improve hormonal secretion, correct posture, improve the
nervous system and increase muscular efficacy.
Pranayama cleanses nadis (energy channels), improves circulation, increases gastric fire,
clears the voice, brightens the eyes and silences the breath, which is also silencing the
mind.
Indications and Contraindications for the Kriyas and the Asanas
Dhauti kriya is prescribed for a child suffering from dyspepsia, gases, indigestion,
hyperacidity, asthma and other diseases.
Neti kriya purifies the nasal passage. It is very useful for sinusitis, migraine, headache
and throat problems.
Kapalbhati increases acid secretion and helps in digestion. It gives a massage to the
internal part of abdomen. It is also useful to reduce fat. It removes excess carbon
dioxide and other toxic gases from the lungs.
All these kriyas purify the nadis. While prescribing kriyas to patients, their age,
severity of the disease and the ability of the child should be kept in mind. In children
suffering from heart problem, Vaman dhouti, Kapalbhati and Uddiyana should not be
prescribed.
Children suffering from high myopia, cranial diseases and heart disease, topsy- turvy
postures are not indicated. For patients suffering from acute slipped disc, spondylosis,
spondylitis, forward bending practices like Paschimotanasana, Yogamudra and Pada hastasana
are not indicated.
Standard Yoga courses :
Children visit Yoga centres to get their diseases cured, to improve their health and to
preserve their health. Some of them come out of curiosity, some attend only for fun. Those
who come for fun, after attending get totally involved and continue their practice as a
regular practitioner.
Generally to learn a full program four to six months are essential. After that they may be
adviced to continue in the group or practice at their respective residences.
Children coming for yoga therapy should be given the prescription according to their age,
sex, limitations of the body and the disease. It is recommended that a standard course is
given to them as follows and the contraindicated postures, kriyas and breathing exercises
omitted as per need.
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