Little Lotus Yoga

2012-01-26T10:28:00.001-08:00

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2012-01-26T10:27:00.000-08:00

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We Have Moved!

2010-02-10T09:35:00.001-08:00

Come and visit our new site at
http://littelotusyoga.wordpress.com

We look forward to seeing you there :)

Here are our kid friendly names for asana's (postures) you may be familiar with...

2009-11-05T11:23:00.000-08:00

Want to know what the yoga posture is when your little yogi talks about a flying airplane, or a mommy dog? Below is a list of some of the movements we play with throughout our preschool classes. I have listed the english name that adult yoga enthusiasts may be familiar with along with the name your child may be familiar with. You will find pictures of all these postures throughout the internet and the yoga posture pictures at yogajournal.com are fantastic! Have fun doing yoga with your little one!

Childs pose = sleeping bunny

Warrior 3 = airplane flying high

Locust = airplane flying low

Downward Dog = Mommy / Daddy Dog

Upward Dog = Puppy Dog

Bow = Rocking Boat (sing Row, Row, Row Your Boat)

Tree (what kind of tree are you, colour of leaves, etc)

Warrior 2 (I am brave, I am strong, My own spirit I can hold)

Cobra (and hiss like a snake)

Bound Angle = butterfly

Table (ask what type of food do you like to eat at your table, great way to reinforce food groups, healthy food choices, various colours of food, etc)

Seated Wide Spread = Pizza (pretend to make your own pizza, what would you like on it, etc)

Seated Forward Fold = Sandwich (smooth out your bread, what would you like on sandwich, then place other piece of bread which is your upper body on top of the bread that is your legs!)

Rock / Hero Pose = Lion (lets hear you ROAR!)

Legs Up the Wall = birthday candle (sing Happy Birthday, then with lots of wind blow out your candle!)

Mountain (stand tall and proud like a mountain, remember mountains are strong and sturdy and do not blow and move in the wind!)

Now its your turn! Share some of your favourite yoga postures and the friendly names you and your child(ren) have adopted for them!

Namaste,

~A

Little Lotus Mom & Baby Yoga

2009-08-25T04:12:00.000-07:00

We are excited to offer our Little Lotus Mom & Baby Yoga class starting in September at The Glebe Neighborhood Activity Group (www.gnag.ca) on Tuesday mornings from 10:30-11:30. Regain strength, flexibility and stamina as you bond with your baby in a supportive and welcoming environment. Tone and length your muscles, strengthen your posture, relax and rejuvenate, relieve tension in the upper body, and safely rebuild core strength. Enjoy special time with your baby, either holding your baby in your arms, leaning against your leg, on your front, sitting in your lap or resting on a blanket. You are asked to please bring a blanket for your baby /toddler to sit on and a few favourite toys. Special time will be made for the little ones to enjoy their own yoga and bond with mom through touch, movement and massage.

This class has been advertised as 6 months to walking (up to 23 months), but newborns are welcome as well! Our goal is to create a welcoming environment for new and veteran mothers and their little ones. This is an informal atmosphere where babes are welcome to lay on their own mat or crawl and walk around. Its about creating a community of support and fun for mothers and young children while sharing the wonderful practice of yoga.

Questions? don't hesitate to send an email or connect on Twitter @AmandaDeGrace

Namaste
A

Yummy Clothing

2009-08-18T04:02:00.001-07:00

As a busy mom you spend most of your day caring for your children, preparing meals, doing laundry, organizing playdates and activities, along with a hundred other small details which must be carried through to ensure your day is as smooth as possible.

But do you feel comfortable, chic and yummy in the clothes you are wearing throughout the day?

As a busy caregiver to two young, vibrant and busy children and a yoga and wellness instructor I know the importance of purchasing clothes that can be worn from the fitness room to the coffee shop, groceries, playdates, swim lessons and poopy diapers and spit up along the way. Needless to say not only do these clothes need to be appropriate for your day but easily washable and look good at all times!

I am sharing with you my top must have clothing items for travelling, day to day wear and to the fitness or yoga studio.

1. Lululemon's Jesus pant. These come in spectacular colours, with Fall colours coming out very soon! Dress these pants up for a night on the town, to playgroup and to class!

2. TranquiliT wrap dress. Wrap it over your workout clothes and you are ready for the day! Wonderful fun dress that can be worn with heels for at night, or flip flops at the playground!

3. Lululemon Parachute Bag. Okay, have to admit weekends and night time this bag is all about me. Inside are my car keys, make up bag, change of clothes after fitness class and ipod. Plus there is still room for all my books, planner and other items! Daytime this spacious bag turns fills up with pull ups, wipes, juice, water bottles, snacks upon snacks (at the end of everyday there are always goldfish crackers in the bottom somewhere) and other paraphernalia for swim lessons, gymnastics camp, and days at the wading pool. This bag can hold EVERYTHING and MORE!

4. TranquiliT cardi shawl is an all in one master piece! Wear it soooo many fun and chic ways for various looks. Dress it up for evening, throw it on when you are chilled at your kids soccer game or snuggle in it with your little one. Fab colours available!

5. Okay, I am sure most people have this next article of clothing covered as I have seen them everywhere. If you don't have a Lululemon hoodie sweater you are missing out on one of the warmest, most comfortable and snuggly sweater out there. With a variety of colours it can be hard to choose just one!

So there it is, my top 5 items that I cannot live without in my closet! Have any I have missed and you would like to share? Please leave a comment!

You can visit TranquiliT at www.tranquilit.com and Lululemon at www.Lululemon.com or at any of their store locations.

Join our facebook group Little Lotus Yoga or follow along on twitter at Amanda DeGrace

Namaste,
Amanda

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It "Otay", Just Relax, I start again next week

2009-07-31T07:34:00.000-07:00

This is what child #2 said to me this week as we have been working on toilet training and he has continued to have "accident" after "accident" of bowel movements. He is trying so hard and is only 2 and seems to be well on his way. He is eager to do it but gets too busy playing and then says its too late. After cleaning poopy pants for the 5th time I was trying to stay calm but children can read our body language. He always knows when I am happy, sad, angry, etc. and he is not afraid to ask me. As I took his pants and underwear off to clean him up he looked up at me with his big innocent eyes and said "it otay manda, just relax, I start again next week". All I could do was break out in a huge smile and give him a big and cuddly hug. Then the guilt hit of why don't I just relax. This is not a big deal at all. Kids know what to say to make the world continue to spin around and make the days go by easier.

This got me thinking. How often as parents, caregivers, teachers, family members do we really take time to take a deep breathe and say its okay. I can relax. I can try that again. Kids have the greatest wisdom, its so down to earth and natural for them.

So, the next time you find yourself frazzled and need to let go or relax. Remember the famous words of a 2 year old "it otay, just relax, you can start again!"

Namaste
A

Yoga Inc by John Philp

2009-07-18T13:54:00.001-07:00

Just finished reading the book Yoga Inc by John Philp. It caught my attention on a walk with the kids the other day and I actually managed to remember the name of the book to order from Amazon later that night. As a book fanatic and enthusiastic yogi I enjoy reading anything I can get my hands on that is movement, meditation and yoga related!

If you are looking for the low down on some of the behind the scenes happenings over the years with some of America's best known guru's and yogis pick it up for a read. Ever wonder what really went down with Bikram and how he managed to copyright and create such a strict franchise? Never heard the juicy details behind a well known Guru who slept with his students while preaching Bramacharya (celibacy)? If you think yoga may not be for you because it is for those who seek perfection and believe in putting all their faith and energy into a guru who is supposed to "change your life" "show you a new way of living that will improve your life drastically", etc then this book may be a good one for you. Philp details the "Americanization" of yoga and what has happened over the years since yoga studios have popped up on every street corner, yoga pants are worn in some workplaces, dinners out and can be found at anytime you are out people watching and living a yogic lifestyle has become the "cool thing" to do.

Take a read, let me know what you thought of it!

Namaste
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Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Create your summer intention

2009-06-30T04:37:00.001-07:00

Summer is in full swing and its official......school is out. I have been hearing mixed blessings regarding having no school for the next 2 months. Yes, that means no structured time to rush out the door in the morning with children in tow.

Where to start with the planning can be a little overwhelming for some. Lessen the anxiety by creating an intention with your kids for each day. See what they are interested in, what makes them tick and say 'WOW!' Get down to their level and let your inner child shine along with your kids!

I have created the intention of making this my best summer yet with the kids. Since I hope to start my own family soon this may be my last summer spending everyday with T&S and its important to me that it makes a lasting impression of allowing them to be free and nurture their inner spirits. I want nothing but the best for them and having a fun filled summer full of giggles, friends, parks, special outings and cuddles is on our horizon ahead.

T & I had a brainstorm session with what she may like to do to ensure she was able to provide input and guide her summer in the direction that allows her heart to shine. The verdict? Playdates, Storyland, papanack zoo, Saunders farm, wading pools, little rays reptiles and splash pads watch out......here we come with fun intentions, sunscreen and giggles!

Now its your turn, what is your families summer intention?
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Family Yoga at Rockcliffe Park

2009-06-10T07:28:00.000-07:00

Join in on the fun this summer as a family! Family yoga is open to anybody over the age of 2! This class is special for the months of July and August and will be held Saturday mornings from 9 to 10 am at the Rockcliffe Park Communty Center. Registration is now open and you can register online at www.ottawa.ca or by calling your local community center.

Little Lotus family classes will engage and captivate the interest of the whole family while incorporating asana (yoga posture), pranayama (breath work), and meditation, through songs, games and activity.

No experience is required and is open to all ages and abilities. There will be something for everyone as we move our bodies, free the mind and allow the spirit to soar.

Hope to see you and your family on the first Saturday of July!

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2009-05-31T14:58:00.001-07:00

I was moved to watery eyes today in class when one of the young girls shared that she had been growing her hair out to cut it for kids with cancer. This then started a conversation on everything from what is cancer, to how we can give and share with others, to how it feels for a child to lose their hair when already faced with a scary illness. Sharing circle hit very close to home today for me as my younger sister battled cancer from the age of 14 to 18. She is now healthy at the age of 23 and is registered nurse and giving back to others fantastic treatment that she received as a patient.
It was amazing to be surrounded by such caring 6 to 12 year olds in a safe and nurturing environment where everyone felt comfortable to share their thoughts on cancer and for some how it had affected the life of someone they know.

We are all learning to listen to the wise wisdom of Gandhi and be the change in the world that we want to see.

Namaste and keep on being the change!
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

2009-05-23T16:10:00.001-07:00

Music has the ability to empower individuals in various manners. Today in class we shared some very powerful music by MC Yogi, with his song "Be the Change" and with a class full of 6-12 year olds we had a wonderful discussion about Gandhi. The input and thoughts that the students put forward were enough to bring tears to my eyes and want to lead by example even more. A few of the students were extremely familiar with Gandhi and were open to sharing their thoughts with the others, and its always nice to see everyone share their thoughts while the others actively listen attentively. As we did our sun salutations to this powerful music the energy in the room instantly felt lifeted, more positive and radiating. A huge thank you and loving kindness to all those who shared in todays magical class!

If you are interested in hearing this powerful song, or others by MC Yogi, they are available on iTunes to download. I look forward to sharing another powerful and enjoyable tune next week!

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Physical Activity Improves Grades

2009-03-02T16:58:00.000-08:00

Was catching up on some research articles, clips and magazine that have been piling up for me to read up on and came across something I wanted to share. Its not something new for most of us, but my question is why are the education boards and the government not catching onto the fact that our children ARE NOT getting enough physical activity. I find it disheartening that the government would declare that children require at least 30 minutes of physical activity a day, but most students and parents I have talked to said that their children are not getting this. As a full time nanny I also see this time and time again. Gym class is cut short becuase another class needed it, a school event, somebody misbehaved so their time was cut short for the whole class, etc. To top it off most schools do not even have specialized teachers for physical activity classes. Would you let your general medical doctor also be your dentist? I don't think so. Okay, maybe thats a bit of an extreme but a yoga teacher is a yoga teacher and not necessarily a therapist so why wouldn't we expect our children to have a specialized PE teacher and somebody else to teach the children throughout the day. Not only do our children require somebody to lead them through a PE class who is experienced and knowledgeable about the body we should not put more stress on our school teachers to also teach PE when some are not overly familiar and comfortable with this subject in the first place.

So here is a small clip from my Fitness Business Canada magazine:

"In one of the latest studies in this field, James Pivarnik, president-elect of the American College of Sports Medicine (ACSM) and a professor of kinesiology at Michigan State University in East Lansing, and colleages found that middle-school students who performed best on fitness tests-which gauged aerobic capacity, strength, endurance, flexibility and body composition-performed better academically as well. Results from the study, which included 317 students in grades six through eight, showed that the fitness group of students scored almost 30 percent higher on standardized tests than the least fit group. And the least fit students had grades in four core classes that were 13 percent to 20 percent lower than all kids, according to findings presented at a recent ACSM meeting."

So, I know the research is American, but as Canadians we are not much healthier as a society. Its time to take charge, develop healthier children who enjoy moving their bodies, freeing their minds and letting their spirit soar. If we all work together we can acheive more.....let's do it!

Favourite Books

2009-02-15T07:28:00.000-08:00

I wanted to take an opportunity to share with some of my favourite childrens books that I enjoy using in my children's yoga classes. They all share wonderful stories and encourage and motivate children to be themselves and develops healthy self esteem and self image. Enjoy!

Unstoppable Me! by Wayne Dyer
Incredible Me! by Wayne Dyer
Fun is a Feeling by: Chara Curtis
My Daddy is a Pretzel by: Baron Baptiste
The Happiest Tree by: Uma Krishnaswami
My Five Senses by: Aliki
Can You Say Peace? by Karen Katz
Today I feel Silly by: Jamie Lee Curtis
Babar's Yoga for Elephants

Children's Yoga....Doctor Recommended!

2008-11-17T10:58:00.000-08:00

Wow! I just got off the phone with a dear friend of mine who has two school aged children. Her little boy has been having pains in his body....growing pains. Do you know what their family doctor recommended??? YOGA! That's right, the ball is rolling, and even more people than ever are starting to see the benefits of yoga for children (and adults). I am over joyed that a medical doctor would take the time to recommend yoga to a family for an issue that can be overcome with yoga posture movenent and relaxation techniques!

Gotta run...time for my yoga!

Namaste
~A

Family Appreciation Day for St. Laurent Little Lotus participant

2008-11-07T10:31:00.001-08:00

I sit here looking out onto the sunny deck with lovely fall foliage, a delightful cup of green tea and am enjoying watching the squirrels as they collect food. The weather has been fantastic in Ottawa the last three days, but being November and all its bound to get colder soon.

I wanted to share with all of our Little Lotus participants at the St. Laurent complex that we will be having a Little Lotus appreciation day on Friday December 5th from 6-6:55p.m. Each participant is invited to bring a friend to share in the fun of our class together. Family members, including mom, dad, brothers, sisters, grandparents, etc. are invited to come and join as well! This class is a time for participants to share with their friends and families what they have accomplished and what they are learning as they move forward along their yogic path.

Winter registration is open for our Little Lotus programs offered at the St. Laurent Complex and Rockcliffe Park Recreation centre.

Looking for something fun to do with the fam this weekend? Check out the Rockcliffe Park School book sale this weekend (November 7, 8, 9th) for a fantastic (but overwhelming for book lovers like me!) selection of gently used books. All funds raised go to the Help Lesotho fundraiser.

Namaste
~a

Cleansing our Internal and External Environments

2008-10-26T16:10:00.000-07:00

The leaves are changing colour and are filling the atmosphere with brilliant shades of reds and yellows and all of our Little Lotus Fall programs are in full swing. It has once again been a while since my last post, as I begin to get settled in my own home (my first home purchase) with my lovely beau! We are finally organized and it is nice to have all my things out of the boxes. However, with the move also came a much needed cleanse. An inner cleanse and an outer. Not only did I set aside time to begin seeing a naturopath (something I have wanted to do for a long time in being more proactive and holistic with my health) but also an external cleanse which included alot of purging of household items that I had just grown attached to for no apparent rhyme or reason.

As I take time to reflect on my cleanses and the positive effect they have had on my life, both internal and external, it brings forth memories of each time we do our No/Yes meditation in our children's yoga classes. Watching the children relieve and invite anger, discouragement and other negative feelings to leave their mind, body and soul as they get out all their NO's, followed by inviting YES''s to enter their mind, body and soul and the relaxation and joy it brings to their faces and movement. So if you have a little yogi who you sometimes hear screaming NO, NO, NO repetitively, followed by YES, YES, YES its because they are taking the time to acknowledge and relieve theirselves of any negative thoughts and invite positive one's to enter their body.

Interested in learning more about Children's Yoga or becoming a children''s yoga teacher? Check out the Radiant Child program being offered at Rama Lotus at www.ottawayoga.com There will be a course offered the last weekend in November.

Namaste

Amanda

Children's Yoga Classes throughout the Summer!

2008-07-12T05:49:00.001-07:00

It has now been almost a month since some of our programs have ended and it is my hope that you and your child are still able to find sometime to enjoy a yoga practice together. There are lots of options for summer kids yoga classes and I wanted to share some of them with you as I have been receiving quite a few emails and calls lately regarding this subject.

Rama Lotus Yoga Centre (www.ottawayoga.com) offers family yoga classes 2 Sunday's a month. Sessions are led by childrens yoga teacher extraodinaire Tania Frechette. Tania also will be teaching kids yoga classes twice a week at the Upward Dog Yoga Centre (www.upwarddogyoga.com) If you have not been to one of Tania's classes I highly encourage you to attend one with your child. Lots of fun, laughs, movements and play. Tania will also be training the Radiant Child Program level 1 and 2 at Rama Lotus this upcoming November. Registration is now open and is a great opportunity for yoga and child enthusiasts!

Enjoy the warm weather, stay safe and be kind to one another. Loving and warm thoughts enable our children to grow up feeling secure and safe with themselves.

Namaste,
~Amanda

Warm Hello to All & Program Update

2008-05-15T18:32:00.000-07:00

It's been a while since I have posted. I have finally conquered any cold bug in me and back in full health. Apologies for any classes that were cancelled due that week. Please note that I am working on creating a network of others who are teaching children's yoga, in hopes that finding another instructor to sub may be more accessible.

Please note that there are no classes this upcoming Saturday (Rockcliffe Park location) as notes on the City of Ottawa registration system/receipts. I will see all class participants the week after! Stay safe this weekend and have fun as a family.

Our website will be updated at the end of June and dates for the Fall & Winter will be included. Registration will not begin with the City of Ottawa or GNAG later. I am also very excited to announce that I will be teaching a children's yoga class at the St. Laurent Complex Friday's 6-6:55p.m. in the Fall.

Enjoy the long weekend and warm weather. Head outside for a nice walk, bike ride, or family yoga!

Namaste
Amanda

Guided Meditations

2008-04-27T06:42:00.000-07:00

Well, I have to admit that my eyes started to water a little Saturday morning while I was leading the 6-12 year olds through a guided relaxation. To see 9 children between the ages of 6-12 (both males and females) lie in savasana (corpose pose) listenting attentively to a guided mediation on Happiness with there eyes close and be content with their mind, body and spirit was extremely joyful. I congratulated your little yogi's after that on taking the time to be within their body and enjoy the relaxation. Everybody seemed to really enjoy it and the room became extremely peaceful. The guided meditation can be found on iTunes under Children's Meditations if you would like a copy for your child to have at home!

Enjoy!

Namaste,

Amanda

Patanjali's 8 Limbs of Yoga

2008-04-20T12:45:00.000-07:00

I wanted to share with you and your families this article of information that I compiled for an assignment throughout my 200 hr Teacher Training program at Rama Lotus. Wow, huge time commitment, but I am grateful for being able to take the course and dedicating time each and everyday to this course and my personal yoga practice and growth. It is sad that the course is ending next weekend as its been nice meeting new like minded individuals and sharing time together every other weekend since November. However, it is nice to be able to complete something and see it through fully. Now it's time for reflection and to continue my personal growth. I look forward to seeing many of the participants at other upcoming workshops and events!

Patanjali's 8 Limbs of Yoga

Overview & History
Patanjali is the great man credited for the development of the Yoga Sutra’s. He wrote them sometime between 150 BCE to 250 CE. The sutras that were developed may be seen as a blueprint to a morally and ethically sound life. The yoga sutras bring forth depth to one’s yogic lifestyle, with attention to on and off mat practice and includes self-discipline, meditation, moral and ethical conduct and mind, body, spirit health. The Yoga Sutra’s detail the eight fold path of yoga called Ashtanga Yoga.
Ashta= Eight Anga= Limb
Patanjali’s Ashtanga Yoga is not to be confused with Ashtanga Yoga as practiced by Sri K. Pattabhi Jois. It is this form of Ashtanga Yoga that you will see offered at yoga studios and community centres. Patanjali’s Ashtanga, 8 Fold Path, leads one to liberation and enlightenment.

The 8 Limbs

YAMA = Personal Restraints
Patanjali’s first limb of yoga, Yama, details one’s ethical and moral standards and with how an individual conducts themselves within society. There are 5 Yama’s as follows:

1. Ahimsa (Non-Violence) Little Lotus yogis are encouraged to practice sharing and caring with their peers. Compassion is also encouraged through communication- verbal and non-verbal. Encourage your child to use positive communication instead of hitting, yelling, name calling, etc. Take time to be compassionate and encourage your heart to shine through to others! Ahimsa encompasses non-violence to the self, others, animals and our environment. This may be incorporated into one’s diet by encouraging a vegetarian diet. Ahimsa may also apply to the physical practice of yoga as one respects their body and mind while on the mat. Yoga is not a competition or pushing yourself to do something that you may think you should be able to do or want to do!

2. Satya (Truthfulness) Little Lotus yogi’s are encouraged to remain truthful to themselves and others. This may include speaking the truth, and ensuring actions are truthful to meet their goals as an individual and within their family unit. Encourage your child to be truthful, to do what feels best for them and to always speak the truth. Sat= truth ya= continuation Therefore satya is the continuation of truth. It is important that we teach our leaders of tomorrow that to lie causes yourself pain as well as others. Not telling and /or living the truth uses a lot of energy and can become draining for our mind, body and spirit.

3. Asteya (Non-Stealing) Little Lotus yogi’s are encouraged to be creative and develop their own ideas, while not stealing ideas from others and crediting peers for their own ideas. Non-stealing of material things is also emphasized, as well as stealing time from their selves and doing something that is positive towards their development as an individual. Encourage your child to spend their time participating in activities and events that allow their mind, body and spirit to soar. By spending time on activities they may not enjoy (i.e.: music lessons) we are stealing from their creativity time and personal development

4. Bramacharya (Moderation) Little Lotus yogis are encouraged to adopt a sense of moderation within their lifestyle. This may be in the form of moderation of unhealthy food choices, riding in a motor vehicle when walking or cycling is available or any other activities or behaviors that they may display. With moderation a sense of internal balance and contentment may begin to develop within the self and the struggle of peer pressure and keeping up with others will begin to decrease over time. The next time your child would like a third cookie or another ice cream treat encourage them to make a healthy choice such as an apple or banana. Is your child having difficulty grasping that they do not require another new bathing suit, or lululemon sweater? Create an environment that welcomes and nurtures your child as they develop a sense of moderation and begin to understand the differences between moderation and over-indulgence within their life. When bramacharya is practiced it can lead the individual in practice closer to God / Universal Awareness.

5. Aparigraha (Non- Attachment) Little Lotus yogi’s are encouraged to embrace and be thankful for what they have in their lives, but to also understand that these objects and materials do not make who we are as an individual. It is also important that one practices non-attachment to their on and off mat practice. What you may be able to do one day on the mat we may not the next. Practice being aware of each moment and the beauty of your surroundings. Focus on what is happening within the body instead of creating attachments to material objects, finances and things.

NIYAMA- Personal Ethics
Patanjali’s second limb of yoga Niyama, details one’s self discipline and personal actions and observances within society. There are 5 Niyama’s as follows:

1. Saucha (Cleanliness) Little Lotus yogis are encouraged to participate in maintaining clean body health. This may include teeth brushing and proper bathroom hygiene. They are also encouraged to maintain a clean environment within their personal space (picking up toys, cleanliness at meal times) and that of their external environment. Our external environment can include our water system, parks and outdoor spaces, noise pollution, etc.

Encourage your child to develop healthy hygiene skills and make it a fun family affair to do something that will assist in cleaning the environment. Have an outdoor picnic at the park, followed by picking up any garbage that may have been left in the park over the season. Saucha applies to our inner and outer environment, including the body and mind. Mantras are also able to clear the mind of clutter and overwhelming thoughts, and an example your little yogi may be familiar with is Ong Namo Guru Dev Namo.

2. Santosha (Contentment) Little Lotus yogi’s are encouraged to be content and thankful for the people and things within their life. Children tend to be more welcoming in being present within the moment and content with their surroundings than adults. There should be no internal struggle to maintain a certain standard or partake in an activity just because another friend or family member is. Encourage your child to become content with the toys and activities within their life. By accumulating more material objects one will not become more content in the big picture of life. Practice with your family being content in the moment and enjoy the present. Join your little yogi for some posture practice and take time to just be! Don’t worry about the to-do list, that dinner needs to be started, bills to be paid. Children can sometimes teach the adults how to be content and present.

3. Tapas (burning fire, enthusiasm) Tapas, the burning enthusiasm and discipline, brings forth the ability to reach our goals and maintain internal motivation. Little Lotus Yogi’s are encouraged to be enthusiastic about the tasks and activities that they enjoy throughout their days. They are also encouraged to maintain focus throughout their activities, creating self-discipline towards listening, learning, sharing & caring. Practice your own tapas to ensure you are a positive role model for your little Yogi. Create enthusiasm and a burning desire towards activities in your life.

4. Svadhyaya (Self Study) Svadhyaya incorporates the study of the true self, without the ego present, studying traditional yoga texts, history, philosophies, etc. Through self study one is able to gain further knowledge into their true selves, absent of judgments and attachments. Little Lotus Yogi’s are encouraged to be inquisitive towards the yogic tradition and other areas that may interest them. Encourage your child to dive deeper into areas of interest and increase their knowledge of the topic. This will assist in leading towards greater knowledge of our interactions with others and towards one’s true self.

5. Isvara Pranidhana (Surrender to God) Isvara Pranidhana is translated as giving up or surrendering to God. Patanjali states in his yoga sutra’s that devotion to the Lord is one of the paths to enlightenment. Since yoga is not a religion, this may include any religion you practice, or the divine with each of us. Isvara Pranidhana is also acting the best way you can, remaining true to yourself and giving up attachments to the outcome of our actions. Isvara Pranidhana may also occur at those moments where time seems to stop because you are so present without attachments and judgments. Little Lotus Yogi’s are encouraged to be the best they can be and are given a safe environment to allow their true self to shine. Encourage your child to be the best they can be and do what feels right for them. Take time each day to live in the moment with your child!

ASANA- Patanjali’s third limb of yoga is asana, the posture practice of yoga. The practice of asana brings forth discipline, internal strength (mind and body), and the concentration that is necessary for meditation. Little Lotus yogis participate in asana classes during their class sessions, and are encouraged to incorporate their physical practice at home with their family as well. Create a welcoming environment for your child to share with you what they are learning in class. Set aside a special time each day to share in a short asana practice with your child(ren). There are also great dvd’s available for children who want to practice at home.

PRANAYAMA- The fourth limb of yoga is pranayama. Prana= life force Pranayama= control of the breath. Through various breath exercises the body is purified and the mind is stilled. This enables the yogi to enhance their concentration and assist in making meditation more attainable. Little Lotus yogi’s are encouraged to experience with their breath and deepen their breath with deep belly breathing. Ask your little yogi to show you their balloon breathing (deep abdominal breathing) and how to make wind with their mouth and nose. Older yogis are encouraged to develop skills for alternate nostril breathing, kapalabhati and sitali breathing exercises.

PRATYAHARA- The fifth limb of yoga is pratyahara. Pratyahara is the withdrawal of the senses from the external environment and creating a focus with the internal self. This can be seen as a form of concentration.

A form of concentration that brings forth awareness within the body. In a world where we are continually multi-tasking it can be extremely challenging to withdraw from the external world and environment to focus within. Little Lotus yogi’s are invited to withdraw their senses from the external environment through the development of listening skills, then increasing quiet time and tuning into the body. Older Little Lotus yogis begin to tune into the body by following the breath and mantra’s. Encourage your preschool child to take time each day to participate in quiet activities and activities that require directed attention (i.e .coloring, school homework, reading, yoga) and to practice listening. Guided story meditations and recordings may be enjoyable for your child and family. Take time out to focus within the body each and every day withdrawing from the noise of cars, and chores to be completed.

DHARANA – The sixth limb of yoga is dharana. Dharana is achieved by directing the attention to a fixed point, in the form of an idea, object, place, sensation, mantra, the breath or an image. In a society where we are always multi tasking it can be challenging to allow the self to be fully present, complete in the moment and focused. Once the mind directs its attention to a fixed point it may begin to wander. When you recognize the mind has wandered from its fixed point or object, and at times this may occur without notice, bring it back to the point of focus. Over time the mind will wander less frequently and becomes clearer and still. Invite your little yogi to spend quality and peaceful times with you while you sit quietly looking into a candle flame (be safe!), focus within on your breath, recite a mantra or focus on an image. Encourage your child to stay focused on the object or place for as long as they feel comfortable. Ensure that there is never negativity or pressure associated with this special quiet time.

DHYANA- The seventh limb of yoga is dhyana. Dhyana occurs when a continuous flow of cognition towards an object or image happens within. Dhyana is a meditative state where no thoughts intrude and the vritti (internal chatter) begins to wind down. It takes effort to achieve dhyana but once that state is entered there are no struggles to maintain a continuous flow of the mind. The mind in meditation is peaceful, clear and one-pointed. All three of these things must be present at the same time. Dhyana comes when you have developed a deep connection to stillness through meditation. Over time and practice of dharana, dhyana will naturally occur. Set aside time to meditate and be still regularly and see the benefits that you and your family receive!

SAMADHI- The eighth and final limb of yoga is Samadhi. Samadhi is the highest state of consciousness and internal bliss, free from all suffering, attachments and judgments. It is a spiritual experience that brings forth pure consciousness that is void of any attached thoughts. One who experiences Samadhi merges with the divine and is One with the Universe. Samadhi brings forth realization of the ego and that the soul and divine are what is real within each individual.
The soul and divine never die, but live on after the physical body has passed. Little Lotus yogi’s participate in activities that bring forth the understanding that every individual is equal, regardless of age, colour, sex, etc. Encourage your child to do things that bring forth happiness and joy with emphasis on non-attachment (of toys, activities) and not judging (people, thoughts, behaviors). Only once the limbs before have been practiced and maintained will the door to Samadhi begin to open. Remember it’s a journey and to take time along the way to be present and enjoy the moment each and every day.

Namaste

Sun Salutation

2008-04-16T15:56:00.000-07:00

Welcome to our new participants at the Rockcliffe Park Community Centre! We have a great turn out and I look forward to our sessions together.

We had a great flowing Sun Salutation with the 6-12 year olds Saturday Morning! I have put a link here if you would like to practice at home!

http://www.santosha.com/asanas/suryanamaskar.html

Please note that if you participating in the Little Lotus Ages 6-12 year old class Saturday mornings it would be great for your child to bring their own mat for practice.

For any Little Lotus yogi's who are putting their feet together and making butterfly wings you may find this song familiar with your child:

Fly like a butterfly, fly like a butterfly, fly like a butterfly in the sky (repeat 2-3 times).

Namaste,

~A

Spring Renewal

2008-04-07T17:22:00.000-07:00

The Spring weather is slowly appearing, with the snow beginning to melt and sidewalks now clear! Our Wednesday and Friday morning classes are in full swing at the Glebe Community Centre (www.gnag.ca) and classes at Rockcliffe Park Recreation Centre begin this Saturday mornings! There are still a few spaces available in each (www.ottawa.ca)

Over the next few classes our themes will be Spring related with the renewal and birth of flowers and trees, butterflies, fresh and local fruits and veggies in abundance and much more!

Our first week of the Spring Session at the Glebe Community Centre was a bundle of fun and all our little yogi's seemed to enjoy their time! Ask your child to show you their butterfly, mommy dog, baby dog,tree or sleeping bunny!

Please don't hesitate to contact me should you have any questions or comments at www.amandadegrace.ca It is extremely important that your child begins to gain independence on their own but is comfortable within the class environment.

Namaste
~A

GNAG Little Lotus Wed & Fri Mornings

2008-03-09T11:45:00.001-07:00

Greetings! Reminder to our class participants at GNAG that there is no class this Wednesday March 12th (have a great March Break!) but we will have our make-up class Wednesday March 19th.

Spring registration began March 5th at GNAG and spaces for the Wednesday 11-12p.m. and the new class Friday's 9:15-10:15a.m. filled up quickly! We are looking forward to starting another session! Please continue to pass along your comments and suggestions in what we can do to ensure your child is comfortable and happy within the class!

Every class or two I bring a storybook to read and share with the children. They are usually based on caring and sharing, trying your best, doing what you like to do, manners, etc. For anybody interested in purchasing some of the books to read at home I suggest you visit Soul Matters on Bank St. (at Sunnyside in Old Ottawa South). Store owner Sue Fay has various children's books available, and a great selction by Wayne Dyer for children. There's also lots there for mom and dad, including environmentally friendly and fair trade products, candles, clothing, meditation cushions, books, cd's and services of various health practitioners are available.

Namaste,
~A

Incorporating Yoga into the Everyday Lives of Little Yogi's and Yogini's

2008-03-04T03:59:00.000-08:00

Looking for other ways to incorporate yoga into your child's life, or to emphasis that sharing is caring? Yoga is built on an 8 limbed system (Ashtanga Yoga...not to be confused with the Ashtanga Yoga that is a style of yoga) The first limb is called Yama. These can be seen as personal restraints, or things that we should incorporate in our life and be conscious of. The yama's are as follows:

1. Ahimsa- non harming. Non- harming to others, to ourself, to the environment, animals, etc.

2. Satya- truthfullness Truthful to ourselves and others

3. Asteya- non stealing. This doesn't just relate to non-stealing of objects, but can relate to not stealing of others time and not allowing others to steal your time.

4. Bramacharya- moderation. Moderation of how you use your energy, moderation of food, driving your car, etc.

5. Aparigrapha- Non-Attachment. Non-attachment to our belongings (toys for the little one's), things in our home and things that we desire to have. Everything in the world is ours to look and play with, but not to keep. We want to share it with others and allow others to have an opportunity!

Namaste,
~A

Little Lotus GNAG Class Make-up

2008-02-28T17:23:00.000-08:00

Wow, the weeks have been going by fast, and I have enjoyed interacting and learning with your little yogi's and yogini's. March 5th was scheduled as our last class, however due to the class that was cancelled we will have a make-up class on Wednesday March 19th from 11-12p.m. There will be no class March 12th, as this is Ontario March Break week.

We have added a Friday morning class at GNAG from 9:15-10:15a.m. and registration info is available at www.gnag.ca

Classes will be offered once again at Rockcliffe Park Recreation Centre beginning in April and run until June. Classes will be held Friday's after school and Saturday mornings. Registration info can be located at www.ottawa.ca, or City of Ottawa Program Brochure.

Namaste
~A

OM

2008-02-07T09:34:00.000-08:00

We begin all of our Little Lotus classes with a tuning in. Usually this is done by saying OM. I begin by greeting the class and leading in a round of OM, which then usually generates every child wanting to say their own OM. We incoporate OM when we sing HARI OM, begin the class with OM, end the class with OM, and you have probably heard your little one saying the word at home. This may be in a quick manner or done in a sing song manner.

However, you may also be thinking well what does OM mean?

Om represents the entire universe. The word OM represents the past, present and future. When we say OM we create an internal vibration within the body that helps to calm the mind.

So the next time your little yogi feels the desire to communicate the word OM, take a few moments to sit down with them and practice together. Feel the calmness enter the body (even if its only for a few moments within a busy day!) and share a special moment with your child!

Namaste,
Amanda

Little Lotus Class Design

2008-02-05T06:13:00.000-08:00

Hello to all Little Lotus Enthusiasts!

I wanted to share with all our class design as I have been getting many inquiries into our class design and what is incorporated into children's yoga classes. The famous questions is always- How do you do yoga with 2 year olds!?

Tune In
We always begin with a tuning in to the class. The little one's enjoy sharing their OM's!

Sharing & Caring
This is a special time that the children are invited to share anything special that is happening in their lifes and share how their heart feels. For the little one's we usually hear MY HEART IS HAPPY today! I find the 6-12 year old yogi's and yogini's enjoy the supportive atmosphere to possibly share any areas of stress they had in their day (ie: test, disagreement with friend, sister, etc.)

Pranayama
Pranayama is the control of life force, which is our breath. Little Lotus 2-5 year olds share in balloon breathing, begin to understand that they can create breathe through noise and mouth, etc. Little Lotus 6-12 year olds begin to be introduced to alternate nostril breathing, deep abdominal breathing, cooling breath and others!

Asana
This is our posture practice time. Little Lotus 2-5 year olds enjoy imitating animals in various yoga asana (postures), including dogs, frogs, whales, cats, cows and more! Little Lotus 6-12 year olds may begin Sun Salutations and vinyasa flows (flowing movements from one posture to another) and more advanced postures.

Yoga off the Mat
This is an opportunity for participants to grow in an environmentally friendly and "green living" manner. We share, talk about, design crafts about recycling, protecting trees and our responsibility to maintaining a safe and clean Earth. Younger yogi's and yogini's may share thoughts through various colouring in their journals, with older yogi's and yogini's sharing thoughts and emotions through pictures and written enteries in their journals.

Relaxation
Students are encouraged to relax into savasana (corpse pose / starfish) for a final relaxation at the end of class. Story meditations are sometimes shared. Little Lotus 6-12 year old participants may also use this time to meditate on a positive thought (ie: I am brave, I share with others) they have choose.

Our class ends in a creative circle creating peace and serenity, sharing another round of OM's and speacial good-bye's until the following class!

Namaste
~Amanda

Mommy Dog & Puppy Dog

2008-01-22T11:07:00.000-08:00

Our 2-5 year old Little Lotus class at GNAG is full of energetic, happy and loving little yogini's and yogi's! Tomorrow will be Week #3 of our Winter Session. It is nice to be able to see some familiar faces, along with some new one's each session.

We welcome parents to remain in the studio for those who's children feel more comfortable doing so. It is important that we create a supportive and positive atmoposhere for your child to grow, learn, play and have fun. It is also important that each child is able to gain independence when they are ready to do so. If you feel your child is reluctant to allow you to leave the room, try to encourage them to stay on their mat, on their own, while you watch from behind. Once your child begins to feel comfortable with the other children in the class, the yoga teacher, the class routine you may be able to leave the studio for a few minutes at a time, adding on more time each week.

Here is another yoga asana (posture) to practice at home with your child:

1. Allow your child to be a mummy/daddy dog in downward dog (adho mukha svanasana). Place your hands and feet on the floor, allowing your body to form a V shape. Encourage your child to place their full dog paws on the ground, including full feet and heel, fingers spread and whole palm on the floor. If your mummy/daddy dog is excited they may wag their tail (your bottom, which is lifting up towards the ceiling and back).

2. Become an energetic baby dog in upward dog (urdhva mukha svanasana). Lay on your tummy with your legs extended and hands close to your shoulders. Allow the top of your dog paws to rest on the floor. Pressing your front dog paws into the floor "sniff with your dog nose" forward and up, straightening your front dog legs looking up for your "mummy dog". Your child may be comfortable challenged holding this position depending on their development, some may feel they are ready to also gently lift their hips and thighs off the floor.

3. Playful Pose- putting the two together!

As your child playfully barks and breathes in upward dog (baby dog), and adult may assume down dog (mummy/daddy) over them. The baby dog looks up at the parent, while the parent dog looks down at the baby!

Namaste!

Amanda

Winter Program Has Started in the Glebe!

2008-01-13T08:48:00.000-08:00

Little Lotus is still having fun with many little yogi's and yogini's in the Glebe area as our Winter session started last Wednesday with another full class! With 7 children between the ages of 2-5 we are guaranteed to have another 8 weeks of fun and smiles!

Our Rockcliffe Park session still has some spaces available and does not start for another two weeks. Those interested in signing up their little ones may register through the City of Ottawa.

I have created the intention of communicating via this blog to all parents each week to summarize our Little Lotus class that week and ways to continue having fun with yoga at home together! Let's stay connected, and thank you for allowing me to share yoga with you and your child(ren)!

Have some fun at home:

* Have your child lay in child's pose (Balasana) with their knees tucked under their tummy and forehead on the floor. Pretend you are Sleeping Bunnies! After a few seconds (or a minute!) of relaxation allow yourself to "Wake Up" and hop around the room. The bunnies are now tired from their hopping journey and return to resting!

~A

2007-12-16T07:13:00.000-08:00

You may be an avid yogi and have seen first hand the benefits of the dedication to a continuous yoga practice. Or, you may have never experienced a yoga class first hand, but are curious as to why there are so many yoga classes for children on the market. Do they really do what they say? Will my child experience reduced stress, increase physical activity and ability, decrease negative behaviour, increase self esteem and assist in nurturing my child?

The benefits of yoga are endless and below are excerpts from the Study of the Yoga Ed Program at the Accelerated School, conducted by Program Evaluation and Research Collaboratives (PERC) by the Charter College of Education in Los Angelos, Califronia.

This research study has been able to confirm the following:

* Students who had high participation rates in yoga class had fewer discipline issues.
*Yoga participation assisted in improving students physical health.
* Consistent yoga participation correlated with positive grades and academic participation.
* Students overall views of themselves increased and negative self perceptions decreased with yoga participation.

Read the full Research Article by opening the attached document below!

Now that you have seen the benefits and are ready to sign your child up for a yoga program contact Amanda at Little Lotus Yoga to find the location and class time closest to you!

http://www.yogaed.com/pdfs/researcharticle.pdf

Little Lotus Continues to Grow...

2007-11-18T07:08:00.000-08:00

I am very excited that our Little Lotus program will be offered at the Rockcliffe Community Centre beginning in January. There will be a Little Lotus Yoga ages 6-12 year old class Friday's after school, as well as Saturday morning. Little Lotus Yoga ages 2-5 will be offered Saturday mornings as well!

Our Fall session at the Glebe Neighborhood Activity Group (www.gnag.ca)showed great success and we are all set for another session beginning in January!

Thanks to all the parents and little yogis and yogini's who continue to support our program. I look forward to assisting in your child's growth in a positive and uplifting environment.

Namaste
~A

The Kids Just Want To Do YOGA! Creating Positive Energy in a Busy World.

2007-09-20T10:19:00.000-07:00

Are you looking for a program that will allow your child to develop a strong, flexible and healthy mind, body and spirit? Increase concentration, attention and focus? Are we not all seeking this for our little loved ones as we search for calmness within a continually moving society? Allow your child the experience to learn to love their mind, body and spirit as they soar into whole body health.

Integration of yoga into a child’s life allows for a sense of calmness and relaxation, coupled with environmental awareness and tools for personal stress management. Children’s yoga classes foster a sharing and caring environment and bring honour and thankfulness for their self, family and surroundings.

Through the use of movement and animated poses and postures (asanas) and animal like imitations children will begin to develop a safe and sound yoga practice in a safe and nurturing environment. Breathing techniques and visualization will allow your child to be their self, relax and develop self-control, along with inner motivation and an increase in self-esteem.

Preschool children will enjoy the fun and creative atmosphere that introduces animal like poses and visualization, with the introduction of some breathing techniques. Through the use of yoga based games and activities children gain an appreciation for yoga and its lifestyle, while gaining a base for their future journey. School aged children will be introduced to various asanas first through movement and visualization, and then developed into sequences. Each class is developed to foster each Child's learning style, developmental stages and personality, in a nurturing and safe environment.

Children’s yoga has been gaining interest and establishing itself throughout North America, however keep in mind that yoga is a practice and lifestyle that has been practiced for many of thousands of years. Yoga is not just about moving the body into various asanas and challenging oneself to master a difficult one. Yoga is not about competition or watching your peers next to you on the mat. It is about being yourself and allowing your own star to shine bright. It allows for self-discovery, inner strength, and compassion. Give your child the best gift of life and foster a caring environment to move their bodies, express their minds and allow their spirits to soar.

Looking for a children’s yoga program? Little Lotus Yoga for Children is held at the Crichton Cultural Community Centre & the Glebe Neighborhood Activity Group in Ottawa, ON. Registration is ongoing for all programs, drop ins are available at the Crichton Cultural Community Centre. Please visit our website for more info! www.amandadegrace.ca

Namaste,
~A

Little Lotus Yoga Introduction

2007-09-03T09:08:00.000-07:00

Including:

*program information
*why yoga for children
* what our Little Lotus Yoga program incorporates
* yoga asana, pranayama, yoga games and play for children
* course locations

Podcast Link:

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