Funding for this videoclip series has been provided by: Christopher and Dana Reeve Paralysis Resource Center

Yoga is an ancient Indian practice which involves moving the body and training the mind to achieve balance and well-being. The purpose of traditional yoga is for each individual to be healthy, both physically and mentally, and able to reach his or her highest potential as a person. Practicing yoga as a lifestyle can be beneficial for individuals with disabilities or chronic health conditions through both the physical postures and breathwork. Each pose can be modified or adapted to meet the needs of the student.

Benefits of Yoga for Children and Youth with CP

Children and youth with cerebral palsy can reap the rewards of regular yoga practice with a trained professional. According to Sonia Sumar, Director of Yoga for the Special Child, yoga improves both high and low muscle tone problems, characteristic in children with CP. Pranayama and yoga asanas significantly reduces high muscle tone. Holding an asana gives the muscles and tendons a relaxing stretch, releasing overall stress and tightness throughout the musculature and around the joints. In addition, yoga addresses the low muscle tone areas of the body as well, with asanas that provide just enough resistance to strengthen muscles that have low tonicity. Another important benefit of yoga for children and youth with CP is that it stretches and realigns the spine. The scientifically designed series of yoga stretches and counter-stretches helps to create more space between the vertebrae and reduce pressure on the disks and nerves that radiate out of the spine. Reducing the pressure on these nerves facilitates the release of muscular tension throughout the body and enhances overall nerve function. As a result, the child is able to develop a greater range of movement and coordination, as well as greater independence. (From: http://www.specialyoga.com, Accessed March 1, 2007).

A Yoga Class for Children and Youth with CP

For children with disabilities, it is best to learn and practice yoga from a certified yoga therapist or yoga instructor who has the experience and background knowledge in teaching children and youth with disabilities.

The International Association of Yoga Therapists and Yoga for the Special Child websites are among the institutions that provide listings of yoga therapists.

A typical yoga class for infants is usually 30 minutes long. Group or one-to-one classes for children and youth last for 45 minutes. The components in a typical yoga session for children and youth with disabilities are discussed in the following sections.

Note: The following sections show only a sample of yoga breathing exercises and postures that can be practiced by infants, children or youth with CP with a trained yoga instructor or other professionals who have undergone teacher training programs in yoga for individuals with disabilities. The purpose of the accompanying videoclips is to increase awareness of the benefits of yoga practice for children and youth with CP. Parents or guardians who are interested in having their children involved in yoga should first consult with a yoga instructor, or join a teacher training program themselves.

I. Chanting or Music Therapy

Start the class by having the student sit cross-legged (independently or with assistance) on the floor.

Begin the yoga session with Chanting or Music therapy. This activity brings the child’s focus into the yoga session. The instructor leads the student into chanting 3 “Oms” (or substitute “Om” with “Peace”, or “Love”). This is usually followed by singing the phrase “Hari Om” (or use any short song or nursery rhyme that the child is familiar with). This activity starts with slow singing, then progresses to faster singing of the phrase/song. Hand movements, such as clapping rhythmically to the song, can be incorporated into the activity. The chanting and the hand movements that go with it encourages concentration and attention; stimulates the diaphragm, lungs and vocal chords; and develops motor coordination.

II. Pranayama or Breathing Exercises

• The Cleansing Breath is an ideal practice for children who are congested.
  1. This exercise is also known as “Fly the Flag” Breathing. Place one hand on the belly to feel the movement during this particular breathing exercise. With the other hand, hold a piece of facial tissue in front of the face. Take a slow, deep breath in, followed by a very quick, forced exhalation. You should be able to see the tissue move with the exhalation.

• The Bellows Breath is a highly energizing, rapid-breathing exercise, providing many of the same benefits as the Cleansing Breath. These vigorous in-and-out movements of the abdomen strengthen the diaphragm; saturate the lungs and blood with freshly oxygenated air; and aid in digestion, thereby benefiting the entire body.

1. Place one hand on the belly to feel the movement during this particular breathing exercise. Start with a rapid inhalation, immediately followed with a rapid exhalation. Start with doing one set of 10. Clear the nose after each set. For children, a helpful cue is to have their breathing imitate that of a “choo-choo” train.

Alternate Nostril Breathing calms the mind; strengthens the entire nervous system and helps to balance the right and left hemispheres of the brain; strengthens the immune system; stimulates digestion; and develops concentration.

1. With the right hand, keep the thumb, ring and pinkie fingers up, while the index and middle fingers are down/ tucked. This hand gesture is known as Vishnu mudra. The thumb will cover the right nostril, while both the ring and pinkie fingers will cover the left nostril.
2. Close the right nostril with the thumb, and take a deep inhale through the left nostril.
3. Hold the breath, closing both nostrils.
4. Keeping the left nostril closed, exhale slowly through the right nostril.
5. Take a deep inhale through the right nostril, hold the breath and exhale slowly through the left nostril.
6. Repeat the exercise.

II. Eye Exercises

These exercises strengthen and relax the eye muscles, as well as stimulate the optic nerve. The following exercise is good for beginners:

1. Sit cross-legged on the floor (or sit comfortably on a chair) with the body properly aligned, eyes are closed.
2. Slowly open the eyes and bring the right hand in front of the face (an arm’s length distance). All the fingers are tucked in a fist except for the thumb, with the thumbnail facing toward the face.
3. Instruct the student to move the right hand up. With eyes wide open, track the thumb with the eyes only without blinking. Stop when the eyes cannot see the thumb anymore.
4. With the gaze relaxed and steady, follow as the right hand moves back to center.
5. Repeat this exercise, moving the hand down – back to center – right – back to center – left – back to center
6. After this set, rub the palms together until some warmth is generated
7. Gently cup the hands over the eyes (“palming”) and relax.
8. Do another set of eye exercises. At the last set of exercises, end with palming and gently massage the eyelids with the fingertips, then massaging other areas of the face, neck and shoulders.

IV. Yoga Asana Progression

The asanas practiced in each yoga session is determined by the instructor based on the student’s needs and goals. The asanas practiced should be a balanced set which include postures that work on balance, strength and flexibility; twists and inversions; forward and backward bends; postures done in the following positions: seated, standing, prone, and supine.

Asanas in the Supine Position – Foot and Ankle Exercises

Yoga asana practice usually starts with working on the feet. The following exercises, work on strengthening and increasing the flexibility of the foot and ankles. These gentle exercises also facilitate muscle relaxation, decreasing hypertonicity in the foot and ankles.

Asanas in the Supine Position – Leg Exercises

These exercises strengthen the muscles of the legs, while increasing flexibility in the knees and releases any tightness in the lower back.

Asanas in the Supine Position – Upper Extremity

Upper extremity exercises work stretching and strengthening the muscles of the elbows, arms and shoulders.

Asanas in the Supine Position – Modified Bridge Pose

The modified bridge pose is a strengthening exercise for the muscles of the neck, back, buttocks, thighs and legs. It also increases flexibility in the lower back. This asana also stimulates the pituitary, thyroid and adrenal glands.

Asanas in the Prone Position – Leg Exercises

The leg exercises performed while the student is in the prone position stretches the muscles on the front of the thigh (quadriceps), the knees and legs. It strengthens muscles of the lower back and the buttocks.

Asanas in the Prone Position – Cobra Pose

The cobra pose opens the chest; strengthens the muscles of the head and neck, arms and forearms. This posture also works on spinal alignment.

Asanas in the Prone Position – Child’s Pose

Child’s Pose stretches the spine, increasing the space between the vertebrae. This pose stimulates respiration because it compresses the diaphragm; and helps to relieve colic, constipation, and other intestinal problems

V. Deep Relaxation

This is an important part of the yoga session in that it helps the student learn how to relax his or her body. Deep relaxation provides an opportunity for the body to slow down and absorb all the energy from the yoga practice. It is also a practice in stillness.

With the lights dimmed, relaxing music playing, and distractions in the room removed, the student is asked to go into shavasana or the Corpse Pose. Shavasana consists of comfortably lying supine on the floor, with the arms to the side, palms facing up. The feet are about shoulders-width apart. A blanket may be placed over the body for warmth. An eye pillow may be placed over the eyes to let them relax in darkness.

To facilitate relaxation, the student is verbally cued to bring awareness to his or her breath. If the student is responsive to massage, the instructor can perform gentle massages starting from the feet and up, giving attention to areas of the body that are tense.

Another technique that can help the student relax is by facilitating progressive relaxation. Here, the instructor verbally cues the student to consciously contract or tense the muscle and then consciously relax the muscle. The exercise progress from contracting and relaxing the muscles of the feet and legs, and then up the body toward the head.

Then, slowly let the student ease out of deep relaxation. Cue the student to deepen the breath. With eyes still closed, let the student become aware of his or her surroundings. Have the student start to move their fingers and toes, and then gently stretch their body as if they were about to get up from a brief nap. Have the student slowly roll over to the right side, in a fetal position. When the student is ready, come up to a seated position.

VI. End of the Yoga Session

End the session by chanting “Om” three times. Then have the child place the palms together in front of the body and say “Namaste“, which means “I recognize and honor the divine light in you!”.

Acknowledgments

The author would like to express her gratitude to the wonderful yoga instructor, participant and her family who shared their time, expertise and love for yoga in helping develop this video clip series. Namaste!