It’s Back-to-School Time!
At the end of every summer, I see kids, parents, and grandparents alike struggling with anxiety as they are getting ready for the school year. When I was a kid, I remember the back-to-school time as always stressful, demanding, and hectic. Even though I attended elementary and high school in Hungary, I think this time of the year affects everyone the same way regardless of where you grew up. I recall that my sister and I, along with our mom, dreaded getting school supplies and uniforms. The anticipation of starting new classes, having new teachers, and the fear of an increased level of expectations was grueling.
If you notice that your kids (or YOU) are having a hard time dealing with the pressure this school season brings, take 10-15 minutes, roll out a yoga mat, and try some of these poses.
Child’s Pose
Child’s pose is a common beginner’s yoga pose. It provides a simple way to stretch and relax the body.
Start on your hands and knees, on the floor. Bring your hands shoulder-width apart and have your big toes to touch. Separate your knees as wide as your hips and sit back on to your heels. On your exhale, lay your torso down between your thighs. Allow your back to lengthen, and shoulder blades widen. Rest your hands on the floor either extending them forward or alongside your torso, with palms up. Stay here from 30 seconds to a few minutes. Breathe into your back, like you are trying to fill up a balloon.
Legs-up-the-wall pose
The Legs-up-the-wall pose is a restorative pose as it is nourishing, calming, and grounding.
Sit sideways with your right side against the wall. Exhale, then swing your legs up onto the wall. Your shoulders and head will stay on the floor. Bend your knees, press your feet into the wall, and lift your pelvis off the floor, so your sitting bones are not right against the wall. Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of the thigh bones and the weight of your belly deeply into your torso. Stay in this pose for 5 to 15 minutes as you rest.
Standing Forward Bend
Standing Forward Bend provides a deep stretch for the low back, hamstrings, and calves. It also has a cooling effect and calms the central nerves system, therefore, a great posture to practice during back-to-school time.
Start with the bases of your big toes touching, heels slightly apart. Exhale and fold forward from the hip joints. Bring your palms or fingertips to the mat slightly in front of or beside your feet. If the floor is not in reach, hold on to your forearms or elbows. Press the heels firmly into the ground and lift the sitting bones toward the ceiling. On your inhale, lift and lengthen the front of the torso slightly. On your exhalation, release a little more into the forward bend. Let your head hang and relax your neck. Stay in the pose for 30 seconds to 1 minute.
Tree Pose
Practicing Tree Pose brings a sense of balance and connection to the earth. This pose builds deep awareness in the body and establishes the focus and clarity of the mind.
Start with the bases of your big toes touching, heels slightly apart. Bring your hands on to the hips, then shift your body weight slightly onto the left foot, bending your right knee. Turn your right foot out 45 degrees and rest your right heel against your left ankle. Slide your heel up against your left inner calf. If you feel comfortable trying to balance on one leg, place the right sole against the inner left shin or thigh. Press the right foot against the inner thigh and resist with the outer left leg. Bring your palms together into prayer and gaze softly at a fixed point in front of you. Stay for 30 seconds to 1 minute and repeat on the other side.
Dead Body or Corpse Pose with Belly Breathing
Corpse pose serves as a final relaxation practice to fully restore the body and release stress, tension, fatigue. This one is a go-to posture any time you feel the pressure building in your life, including back-to-school time.
Lay down on your mat with hands alongside your body. Externally rotate your upper arms so that your palms are facing up. Relax your shoulders to widen and lift your chest. Soften your throat. Turn your legs so that the toes point out and the hips and knees are relaxed. To add belly breathing, place one or both hands on your belly. Take a long, slow inhale allowing the abdomen to rise. Then let the belly relax and soften as you release the breath. Feel your body getting heavy and continue breathing this way for 5 minutes or more.
If you are ready for a more rejuvenating rest, sign up for my Newsletter and get my Free Yoga Relaxation Practice! You may also find it beneficial to read one of my prior posts about the 5 Easy Ways to Thank your Body and Mind.
Remember that back-to-school time anxiety won’t last forever. If you want to alleviate some of the side effects, practicing yoga with your child or grandchild will help you all with a smooth transition into the new school year. I trust that finding a new, exciting way for the two of you to connect on the yoga mat will be a forever cherished bonus too.
