If you think yoga is for the thirty-plus set alone, it may come as a surprise that children as young as preschoolers actually enjoy striking a pose. While they do not attempt headstands, there are a number of simple moves that the young enthusiasts can perform. The exercises themselves last between thirty seconds to one minute, but children stay in a pose as per their capacity, which builds gradually with practice.

Many of the yoga positions resemble animal movements and elements in nature, which is why kids easily take to stretching their bodies like a cat or balancing like a flamingo. The poses spark the little ones’ imagination and promote awareness of their bodies’ abilities.

Instructors too afford children freedom to explore, and incorporate creative techniques and age-appropriate props to playfully lead them through the active and relaxation poses. So unlike in a class for adults your tots can flap their imaginary wings, make barking sounds in the dog pose or be still as the mountain for as long as they wish. In the process they develop strong, flexible bodies, better motor skills, and learn to calm down and focus.

Yoga also presents ways to overcome fear, anger and frustration. It has been found to aid hyperactive kids in channeling their impulses, and therapeutic in children with special needs. Thus this exercise system that dates back more than 5000 years fosters the overall development of children and unlocks their potential through the formative years. Yoga programs for kids offered across the country are providing that early start. From being a trendy discipline, yoga is gaining acceptance among parents too. In fact, some of the classes are open to parents so you have a wonderful activity to share with your child.

This is just the beginning. As your kids grow so do the ways in which the physical skills and meditation techniques derived from yoga can make a difference. An after school yoga session serves as excellent exercise without the pressure of competitive student sports. The holding of postures and synchronizing of breadth and movement enhance fitness. Hatha yoga which is the more widely practiced form in the West has several styles so there is flexibility in choosing a workout suited to the individual’s physical capability and personality type. For instance ashtanga yoga with it’s challenging sequence of poses performed at a faster pace is akin to athletic training while viniyoga is less demanding physically and focuses on precise coordination of breath with the movement of the spine.

Regular practice builds strength, energy and muscle tone, boosts bodies vital systems, and improves concentration and coordination. These benefits help your child be a better sportsman as well as a better student. Beyond that, the essence of yoga is to bring the mind and body together to attain inner peace so it promotes self-appreciation, serenity and a sense of balance. Hence your preteen or teen acquires the inner resources to cope with the stresses of adolescence, keeping disorders and addictions at bay.

Even if you may not know much about yoga it is not difficult to bring home it’s many positive effects to your family. Towards this end you can attend a yoga class taught by a qualified instructor or self-study using books and videos. Resources such as The Yoga Site (http://www.yogasite.com) and Yoga Journal (http://www.yogajournal.com) educate on the philosophy and practice of yoga, guide you on how to perform various poses as well as assist in locating a teacher in your area.

When practicing the postures with your four year old or your twelve year old at home a little bit of improvisation and spontaneity keeps the workout interesting and it becomes an activity that they look forward to doing with you. As you interact at their level, you will find discovering yoga with your child to be a rewarding experience in more ways than one.

Originally posted by: CharlotteMommies

You are how you sleep. It's the one-third of your life that most affects the two others. Of course, when your kids are young and you need lots of energy to get through the day, getting a good night's rest can be challenging.

If you're not sleeping well, you're not alone:

• Two-thirds of women report symptoms of insomnia at least a few nights a week.

• The average woman over age 30 sleeps only six hours and 41 minutes a night. No doubt, moms of babies or toddlers are lucky to get that much!

As a mom, some of the very things you do in the name of good parenting can compromise your sleep. Here are some common mistakes moms make, and how to fix them so you can sleep like a baby, or, even better, like a well-rested adult. (Parenting.com: Guaranteed ways to get decent rest.)

Mistake: Trying to get everything done after the kids go to bed "As soon as my daughters are tucked in at eight, I clean, iron, pay the bills, and so on," says Mercedes Gray, a mom of three in Ontario, California. Instead of winding down before her own bedtime, she speeds up. By 11 p.m., Gray says, "I'm so keyed up that it takes me a while to fall asleep."

A better approach: Don't use all of your free time to multitask. Just as your child needs a bedtime routine that settles her down for the night, so do you. "Thirty to sixty minutes before your bedtime, begin to do things that relax you," says Clete Kushida, M.D., director of the Stanford University Center for Human Sleep Research. "Take a bath, read quietly, watch a favorite show, whatever works. If possible, minimize your exposure to bright light during this time. Follow a similar pattern every night and your body gets conditioned to expect that it's time for bed, so you'll fall asleep more easily." If you have a snack, try small portions of low-fat carbs, such as toast with a little jam or cereal with milk. Want a drink? Chamomile tea and honey are both natural sedatives. Just don't eat a big meal within three hours of going to bed. Digesting a large amount of food has been shown to make you less sleepy.

Mistake: Staying in your child's room until he falls asleep Your child will become dependent on you to nod off. And when he awakens in the middle of the night (as everyone does), he won't be able to fall back to sleep on his own. Not only will you not get enough sleep, but it'll also be fragmented, and not very restorative. (Parenting.com: How to keep your preschooler out of your bed. )

A better approach: Pave the way for your child to sleep in his own room by himself. "Stick to a specific bedtime," says Dr. Kushida. "Tell him that if he needs to use the bathroom or get a drink of water, he should do it beforehand. Follow a soothing routine -- perhaps a bath and reading together -- then say good night and leave." Naturally, your child isn't going to like this at first. When my son, Liam, was a toddler, we got into the habit of playing a tape of kids' songs to lull him to sleep. The problem? If he woke up during the night, the music wouldn't be on, and he'd yell "Tape!" in a blood-curdling scream. My husband or I would run to play the tape, bleary-eyed from the interrupted sleep. So we decided to cut him off cold turkey, which involved two horrible nights of Liam crying himself to sleep. We felt like the worst parents in the world. By the third night, though, he grumbled a little and started to snooze in about five minutes. So stay firm. Your child will eventually adapt to your new routine and everyone will catch more zzz's.

Mistake: Sleeping late on the weekends when your husband can watch the kids Of course it's tempting, and you deserve the break. But sleep regularity is just as important as sleep quantity, says Amy Wolfson, Ph.D., author of "The Woman's Book of Sleep." "If you've been sleep-deprived all week, getting a little extra on the weekends may be beneficial. But don't overdo it, or you'll throw off your sleep/wake cycle and Monday morning will be brutal."

A better approach: By all means, take your husband up on the offer. Just don't sleep in longer than one hour, which is enough to make you feel refreshed. Consider doing something else with the extra time -- take a walk with a friend or read the Sunday paper uninterrupted.

Mistake: Not exercising at all or exercising too close to bedtime Physical activity can help you nod off more easily and improve the quality of your sleep. How? No one knows for sure, but there are theories: It may help regulate your body's circadian rhythms. Or, because exercise raises body temperature during the day, your body may try to lower its temperature at night, which makes you drowsy. Or perhaps exercise cuts down on anxiety and other problems that may interfere with sleep. Exercising close to your bedtime, though, can make you too wired and your body too warm to sleep. (Parenting.com: Making fitness fun. )

A better approach: Be active during the day if possible, but not within two to three hours of bedtime. In a recent study, women who worked out first thing in the morning reaped the most sleep benefits. If you take your child to preschool every day and you don't have to rush to work, wear workout clothes and exercise right after. Aim for 30 to 60 minutes per day of aerobic activity. Even a brisk 10-minute walk three times a day helps. To fit exercise into her busy day, Lynn Lombard of Akron, New York, turned her basement -- where she keeps exercise equipment -- into a playroom for her 4-year-old. "That's the only place in the house where Amanda's allowed to paint or use Play-Dough, so she loves being down there, and I get to work out in peace." She also started planning dinners in advance, so she has more time to work out.

Mistake: Napping when your baby naps This classic advice applies only when you're getting up every few hours at night to feed your newborn. Once he's a few months old and sleeping longer -- and especially if he's sleeping through the night and you are, too-- you don't need to nap much. Babies should get about 15 hours of sleep in a 24-hour period. You need about eight. If you snooze for three hours during the day, you may have trouble sleeping at night.

A better approach: If you're tired, take a catnap at about the same time every day. Ten to 20 minutes will help you feel refreshed for another couple of hours. Doze much longer than that and you can wake up feeling groggy and worse than you did before.

Mistake: Ignoring your health issues You'd never miss a well-baby checkup, but when was your last physical? Many treatable conditions interfere with a good night's sleep, including PMS, asthma, restless leg syndrome and bladder problems. (Going to the bathroom once in the middle of the night is normal; going three or four times is not.) About 50 percent of people who have chronic insomnia have an underlying psychiatric issue, such as anxiety disorder or depression. (Parenting.com: Why you shouldn't lie to your doctor. )

A better approach: See your doctor if you think any health concerns are affecting your sleep. All of the problems mentioned above can be helped with medication and lifestyle changes. Says Nancy Collop, M.D., spokeswoman for the American Academy of Sleep Medicine. "You don't have to suffer."

Originally posted by: LakeNormanMommies

If you think yoga is for the thirty-plus set alone, it may come as a surprise that children as young as preschoolers actually enjoy striking a pose. While they do not attempt headstands, there are a number of simple moves that the young enthusiasts can perform. The exercises themselves last between thirty seconds to one minute, but children stay in a pose as per their capacity, which builds gradually with practice.

Many of the yoga positions resemble animal movements and elements in nature, which is why kids easily take to stretching their bodies like a cat or balancing like a flamingo. The poses spark the little ones’ imagination and promote awareness of their bodies’ abilities.

Instructors too afford children freedom to explore, and incorporate creative techniques and age-appropriate props to playfully lead them through the active and relaxation poses. So unlike in a class for adults your tots can flap their imaginary wings, make barking sounds in the dog pose or be still as the mountain for as long as they wish. In the process they develop strong, flexible bodies, better motor skills, and learn to calm down and focus.

Yoga also presents ways to overcome fear, anger and frustration. It has been found to aid hyperactive kids in channeling their impulses, and therapeutic in children with special needs. Thus this exercise system that dates back more than 5000 years fosters the overall development of children and unlocks their potential through the formative years. Yoga programs for kids offered across the country are providing that early start. From being a trendy discipline, yoga is gaining acceptance among parents too. In fact, some of the classes are open to parents so you have a wonderful activity to share with your child.

This is just the beginning. As your kids grow so do the ways in which the physical skills and meditation techniques derived from yoga can make a difference. An after school yoga session serves as excellent exercise without the pressure of competitive student sports. The holding of postures and synchronizing of breadth and movement enhance fitness. Hatha yoga which is the more widely practiced form in the West has several styles so there is flexibility in choosing a workout suited to the individual’s physical capability and personality type. For instance ashtanga yoga with it’s challenging sequence of poses performed at a faster pace is akin to athletic training while viniyoga is less demanding physically and focuses on precise coordination of breath with the movement of the spine.

Regular practice builds strength, energy and muscle tone, boosts bodies vital systems, and improves concentration and coordination. These benefits help your child be a better sportsman as well as a better student. Beyond that, the essence of yoga is to bring the mind and body together to attain inner peace so it promotes self-appreciation, serenity and a sense of balance. Hence your preteen or teen acquires the inner resources to cope with the stresses of adolescence, keeping disorders and addictions at bay.

Even if you may not know much about yoga it is not difficult to bring home it’s many positive effects to your family. Towards this end you can attend a yoga class taught by a qualified instructor or self-study using books and videos. Resources such as The Yoga Site (http://www.yogasite.com) and Yoga Journal (http://www.yogajournal.com) educate on the philosophy and practice of yoga, guide you on how to perform various poses as well as assist in locating a teacher in your area.

When practicing the postures with your four year old or your twelve year old at home a little bit of improvisation and spontaneity keeps the workout interesting and it becomes an activity that they look forward to doing with you. As you interact at their level, you will find discovering yoga with your child to be a rewarding experience in more ways than one.

Originally posted by: CharlotteMommies

The class I’d like to see childbirth educators add to their list.

When I was pregnant with my first child, I took every class the hospital offered, from Breastfeeding to Taking Care of Baby. But what really would have helped me is a class that doesn’t exist. A class I’d like to call “Taking Care of Mama.” You know the old saying, “If mama ain’t happy, ain’t nobody happy.”

About a week after I got home from the hospital with my perfect little baby, nobody in my house was happy because I was miserable. I remember standing at the window in the early morning darkness of a cold rainy Monday watching my husband’s car leave our driveway his first day back to work. All I could think was “The world is going on without me.” I’d given up my career to stay at home with my baby, but suddenly found myself wondering what the hell I was thinking. My days now consisted of changing diapers, trying to (unsuccessfully) breastfeed a fussy baby every 15 minutes, washing endless loads of laundry and watching way too much mindless daytime television. I signed up for this?

Two weeks later I was consumed with dark feelings. When I had to force myself to eat, I knew this was a problem bigger than the “baby blues.” I knew this was postpartum depression, even though I couldn’t make my mouth form the words.

You have to understand, I was the woman who couldn’t wait to be a stay-at-home mom. So when the dark feelings came out of nowhere, I was completely unprepared. I went to all those classes to learn how to diaper and swaddle a baby. I knew how to give the baby a bath and I was even prepared for that ugly umbilical cord stump thing, but I wasn’t prepared for this.

At least one out of every ten women who give birth experience some form of postpartum depression. It’s all over the news. You’d think someone might have at least mentioned it in one of those classes. Nope. Did anyone ever say, “For the next six weeks your hormones will be on a roller coaster ride that will make you feel, at the very least, not yourself. Your body will be recovering from the trauma of birth, while at the same time being more deprived of sleep than a Marine at boot camp. Oh, and you are also now responsible for the health and well being of another human. Life as you knew it is over. Therefore, do not be surprised if you experience an adjustment period.” C’mon. Would a little warning have been so hard?

Yet, alas, none of those healthcare professionals ever seem to mention taking care of yourself as a new mama except for instructing you to wait six weeks before having sex (as if anyone who’s just passed a seven-pound baby through her nether regions needed to be told that). No, all the classes are about the baby. Taking care of the baby, feeding the baby, massaging the baby, diapering the baby and (God-forbid) administering CPR to the baby. The mother is completely left out of the equation. What about the major emotional, financial and psychological turn your life has just taken? Sorry. You’re on your own there sister.

After a few weeks of feeling awful, I went to see my doctor. He knew exactly what I was going through. He told me if I hated breastfeeding, I should stop trying (and not to feel guilty about it), to get out of the house every day and to exercise. Then he gave me a prescription for an antidepressant. I left his office feeling like I might actually survive. And that was a feeling I hadn’t had in what seemed like a really long time.

I had no idea so many other women had gone through the same thing. It sure would have helped to know I wasn’t alone and to hear stories of success from other new moms who suffered from postpartum depression. To be reassured that I wasn’t destined to be a horrible mother and feel like crap the rest of my life. But sadly, few mothers admit publicly or even to their close friends what they are going through.

So here’s what I would tell moms-to-be in my “Taking Care of Mama” class: First, you have to make time for yourself. Get out with your friends, your husband. Get a babysitter. Not only is it okay to take time for yourself, but you’ll be a better mother if you take some time to recharge. Second, everything is a stage. As new moms we have a tendency to think of now as being forever. But the baby will eventually sleep through
the night and smile back at you and laugh and life will get better. And if you are feeling depressed, it’s nothing to be ashamed of. Go talk to your doctor. He or she can help. Be empowered to do what works for you. Just because something worked for someone else doesn’t mean it’s right for you.

I’m glad I learned all those lessons. It just would have been nice if someone had given me the Cliff-Notes version ahead of time.

Originally posted by: CharlotteMommies