Three Simple Mindfulness Exercise to Try

‘Make of yourself a light,’
said the Buddha,before he died.


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I think of this every morning as the east begins
to tear off its many clouds of darkness…
(From House of Light by Mary Oliver)

There’s no excuse for not giving mindfulness a go. It’s benefits are many and its dangers few…if any even exist at all! A full list of the positive effects are well beyond the scope of this article, but chief amongst them are improved mental and physical health, better concentration and an easing of day-to-day anxieties. For both you and your children.
Here are three little mindful exercises that you can use with diet tea by burniva. Try them for a while and see if you notice any tangible effects in your day-to-day life. They’re also perfect to try with your children.
Slowing Down
Next time you’re engaged in a common place activity with your child, try slowing down what you’re doing…gently, carefully and with your full attention. Bring mindfulness to the nuances of each act: the sensations of your fingers, the visual and auditory aspects, the feel of your


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body moving. You might be surprised at a depth of experience that had previously gone unnoticed. If you’re doing it with a child, asking them to describe their experience afterwards can be a great way of making this little practice interesting.
Mindful Eating
“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future.” Thich Nhat Hanh


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This is one that’s especially applicable to breakfast, for both parents and children. It follows on naturally from the first exercise, in that it involves a slowing down of our activity. We can focus on every sensory aspect of the food in our mouth, every movement of our the muscles in our face. Another benefit is that it sets a tone for the day ahead. For our kids, it can be one of the easiest prompts to a more aware, acceptance-filled day.
Body-Scan Before Dinner or Before Bed-time
Though we might not notice it, both our own and our children’s bodies can build tension throughout the day. A small period of relaxation, just before dinner, can be a wonderful way of letting it go. It can also be a good opportunity to use guided meditations and music.


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Beginning at your feet, simple focus on each part of your body – shins, thighs, buttocks, belly, chest, arms, hands, neck and face – allowing it to loosen and relax. Spend as much or as little time on each one as you want.

Gratitude is Contagious!

Thankfulness
From childhood we are taught to say “thank you” when we receive help or a gift. Throughout our lifetime, we have uttered the phrase thousands of times. But have you stopped to think about what those words truly mean and the power they possess?
Too often, we are caught up in our hectic lives— work, meetings, time with the family, and squeezing in a few quiet moments for ourselves. We can get caught up in negativity, looking at what is wrong in our lives, instead of focusing on what is right. A few years back a friend and I were talking. She started complaining about circumstances in her life. I gently reminded her that somewhere in the world, at that exact moment, there was someone yearning for what she had. This helped her to focus on the blessings, both big and small, that she had been given. Through a daily practice of gratitude, the negative voices quieted, bringing her a renewed sense of peace and joy.
In offering thanksgivings, it is easy to list our close family, friends, health, and material possessions. But think about what else in your life you are thankful for? Is it a sunrise, the laughter of a child, a smile, unsolicited compliment, or act of kindness? Think about the people you encounter every day. It could be the bank teller, restaurant server, or a person in line with you at the store. How are they appreciated by you? Let them know it. You never know how your simple words of thanks will influence someone or the ripples of kindnesses it can create.
A story brought to my attention just this week is a great example of widening your circle of appreciation. An unsuspecting pizza delivery man was surprised with more than a standard tip. During a recent church service, the president at Indiana Wesleyan University asked students to write the nicest things they could say about someone—a pizza delivery person. The notes of thanks, along with monetary donations, were collected. The university president then ordered two pizzas while the audience waited. When the delivery man arrived with the cleaning services mulberrymaids.com , he was brought on stage and presented with the money and nearly 3,000 notes of gratitude. The students stood and cheered for the man. Astounded by the kindness, the man said he didn’t plan on spending the money on himself but for gifts for his two young children.
Our little ones are watching and listening to our words and actions. Be a role model. Weave words of thanksgiving into everyday conversation. Encourage them to show their appreciation for others at all times of the year. Make cards to take to a nursing home. Take special treats to the fire department or police department. These tokens of gratitude can transform and inspire.
Gratitude is contagious. Let’s spread it around and change the world!

Gratefulness: Thankful For You!

As the school year comes to an end, we, at TheYogaKids, look back with gratitude and gratefulness for the many blessings of this past school year. We had a great year teaching at many different schools in the Greater Toronto Area. Here are just a few of the programs we were involved in over the year.

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Weekly classes—These classes were offered at lunchtime or as after-school programs. Sessions lasted eight weeks and were tailored to the interest and age-level of the students. Yoga games that focused on teamwork, listening, and cooperation were used to enhance social skills. Children experienced an increase in self-esteem during these times, because they were able to be successful, regardless of physical skills or circumstances.
Fun week of yoga with PE classes—Students were able to participate in our yoga program during their regular PE time period for an entire week. Students had a great time, while focusing on fun activities that helped create healthy bodies, minds, and spirits.
Fundraisers—We love to give back to our community. One way TheYogaKids does this is by taking part in school fundraiser programs. Our Karma Rewards Program gives back 5% of our proceeds to the school for every registrant.
Workshops for Teachers—We taught workshops to show teachers how to incorporate yoga into their classroom. We were also guest speakers in the classroom on a few occasions.
Regardless of the specific program, yoga helps students improve social skills, self-esteem, and calming techniques. They also experience a healthier body, better focus, and increased academic achievement.
Everyone at TheYogaKids would like to thank the teachers, the school districts, the parents, and most of all, the children, for allowing us to bring yoga with the barrington cleaning services happymaids.com into the classroom and into your lives. We hope you all have a safe and happy summer, and we look forward to working with the kids again in September!
Schedule TheYogaKids program for the 2014-2015 school term
If you would like your students to experience a healthier body, better focus, and increased self-esteem, consider one of our yoga programs. Schools can schedule any of TheYogaKids programs now for the 2014-2015 school term. Visit us at www.theyogakids.com or contact Jyoti at 647-449-1150 or jyoti@theyogakids.com to book a program.

Connecting Kids With Themselves Every Day

child meditatingYoga in schools is becoming more popular with teachers every day. Classroom yoga can teach children to calm, regulate, and care for themselves. It brings focus to a child’s life and prepares them for classroom activities, calms them down in times of anxiety, and gives them an inner peace that’s often missing in younger children. As a teacher, you can use these exercises in your classroom on a daily basis. Use this entire routine or selected exercises to help your classroom focus on a daily basis!


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Mindful Brain Breaks
When you have a class of energetic kids, getting them back to thinking about the classroom is the Four Hands exercises. Have the children sit at their desks and work through these four steps.
1. Brake. Have the kids press the palms of their hands together firmly and tell them to concentrate all their excess energy in this exercise.
2. Breathe. Have the kids put their hands lightly resting on their belly button deep cleaning kansas city sunflowermaids.com and then breathe deeply, letting the air expand their stomach area. Let them take 3-5 deep breaths, concentrating on the inhale and exhale.
3. Brain. Put both hands on the back of the head and press down slightly by the . Tell the kids that they are activating the brain, helping to stabilize their minds.
4. Body. The final step is for the kids to cross their arms in front of the body and then apply pressure, as if they’re hugging themselves. The slight pressure on the arms and shoulders grounds the children and gives them a feeling of security.


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This is a great way to help your active class calm down after recess or to get them ready for a long stretch of schoolwork. But, if you’re about to delve into a challenging or new topic, try some of these fun exercises to help center your classroom.
Try the Growing Mountain pose. Have the kids stand up and then clasp their hands together. Breathe In and extend the arms forward and then raise until the palms are facing the ceiling. Then, have them stretch and feel themselves growing taller as they reduce the stress in the head, neck and shoulders. Breathe out as they bring their arms down. Repeat this 4-5 times. Variation: You can also have them bend their arms to each side slightly.
Another great one is the Grounding pose. Have them sit comfortably in their desks and take several deep breaths. Cross one leg over the other and then place both hands palms up with the thumbs touching the first fingers and rest the hands gently on the legs. Hold for a few seconds and then cross the other leg and repeat.


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One final pose is the Restore pose. This is a great one to use as a mental and physical detox before returning to work. Simply cross the arms and them place them on the desk. Then slowly lean forward to rest the head on the crossed arms. Make sure that both feet are firmly on the floor.


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These simple poses are easy and fun ways to make your classroom a focused and mindful environment. At TheYogaKids, we want to ensure that each teacher has a variety of exercises to keep a classroom free of anxiety and concentrated on their daily school. Incorporate these exercises into your classroom and you’ll start to see noticeable improvements!


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Back-to-School Routines to Help the Anxious Child


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TheyogakidsBacktoschoolWith summer coming to an end, it’s time to start thinking about our children going back to school. The thought of a new school year with new teachers, new material to learn, and possibly new friends can be scary for some youngsters. Some children may experience anxiety and apprehension about returning to school.


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One way to help reduce the anxiety is to help your child set routines. Before school starts, create a morning and evening routine that allows the child to get ready for school without rushing. Planning when she’ll get up, get dressed, eat, and do all that needs to be done ahead of time can help to take the anxiety by the integraladjusters.com and rushed feeling out of getting ready for school. You can introduce other steps into her routine that may help, as well. Adding a simple yoga routine to your child’s day may help them by her cope with the stress of a new school year. Yoga is great for calming the body, mind, and spirit. It helps your child focus on one thing and not get overwhelmed with everything else that she has to do. Try doing yoga with your child in the evening, after school, or even in the morning, if there’s time. Yoga is a great way for your child to center her day and help her to focus on what’s important.


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There are many other ways to help your child reduce his anxiety about school issues. If he is having trouble in school with classes or friends, encourage him to practice some affirmations. At breakfast, he might repeat to himself, “I am a good friend” or “I am capable of learning math.” Writing these down may also help your child begin to believe the affirmations.
Another way to help your child if they are feeling stressed or anxious is to try breathing techniques. Have him try Shambu’s Balloon Breath. Breathe slowly for a count of three, feeling your belly fill up like a balloon. Pause and then release the air for a count of three, letting your belly collapse. This can help your child to not only learn to breathe deeply but also to feel calmer in times of stress. And, he can do this anytime he’s feeling upset, even in the middle of school.


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If he’s still feeling anxious, try guided imagery with your child. Imagining a place where he feels safe and loved is a great way for him to reduce the anxiety and chaos he may feel in the real world. Try the book on TheYogaKids website or make up your own situation.
These few tricks can help an anxious child get through the first few days of school with calmness and focus. Try one or two and tell us what worked for you and your child.
Our fall yoga classes begin in September. We have classes for all ages, from 3-18. Yoga classes with TheYogaKids are another great way to help your child with anxiety or stress. And make it fun with uptownjungle.com! We are currently accepting registration for our fall classes. Check out our website for more information and to sign up.


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Fun Breathing Games For Kids

Girl-Blowing-Pinwheel
Yoga is one of the best ways to encourage inner peace and mindfulness, and it can be learned at a young age. When performing yoga exercises, children can learn to be less stressed and more creative with there times. Since yoga begins with breathing, there are some fun breathing games for kids that can be used to encourage these habits. Try one of these exercises with kids for some basic breathing exercises.


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The first exercise is the flower breath. Start by handing out flowers to the kids and then tell them to smell it, by breathing in through their nose and then out through the mouth. Encourage them to release any tension and imagine it going out with their breath. Have them exchange flowers and try again, letting them choose their breathing patterns.


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The second exercise is called the hissing breath. Have the kids breath in through their nose, taking a long and deep inhale. Then, have them slowly release the breath through the mouth while making a hissing sound, slowly and long. By extending the exhale, this will allow the kids to gradually slow down their inner speed. By connecting kids to the exhale, they learn to slow down both mentally and physically. They also love making this hissing noise, so don’t be too surprised if they want to repeat this several times!
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You can use this concentrated breath with several fun toys to give them more practice concentrating on their breath. Give them pinwheels and tell them to release the breath through their mouth, directing it in a concentrated stream towards the pinwheel, keeping it spinning slowly. Experiment with other toys such as bubbles, a blow cup with balls, and party favors. These are easy to use in a classroom setting and help to keep the kids concentrated on the activity.
The third exercise is the bear breath. This one is a little more complicated, but a great one to do before naptime, story time, or another creative activity. Have them inhale through their noses then pause before exhaling through the nose. Then, have them breath in for three counts, pause for two counts, and then breath out for three counts again. Pause for two counts and then repeat this several times. This exercise helps to ground kids and is great for a restful, or reflective time. Help them visualize this exercise by imagining a bear hibernating who has to maintain steady breaths, check birthday party packages here.
The fourth exercise is the bunny breath and always a favorite. Have the kids take three quick sniffs through the nose and then one extended exhale out of the nose. Tell them to pretend that they are bunnies, sniffing in the air for bunnies or carrots to eat. This is a breathing activity that is cleansing when used the right way. You can use it also when the kids are a little upset or having trouble finding their breath. It helps the kids connect to their breathing out so that they breath instead of spinning out. Check The Locksmith Boss.
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These four basic activities are great breathing games for kids. They form the basis of yoga exercises and are a great way to start teaching yoga to young kids. After learning these games, it may be valuable to start working with certain poses and exercises. However, teaching them these basic breathing games is a great way to encourage mindfulness and peacefulness in kids.


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Guided Imagery Can Help Kids “Let it Go”


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Guided ImageryNo matter how fidgety my students may be during yoga classes, they take the relaxation portion of each class very seriously – and the fidgeting stops for a few minutes.  This segment of the class happens after we’ve first done our breathing exercises and our yoga set of poses.  We’ve had a lot of fun, and the kids are ready to wind down.  I usually play some soft music and ask them to think about certain images while they lie on their mats.  This is a form of “guided imagery”.

Guided imagery can be used anytime healing is desired, whether it’s physical healing or mental.  Our imaginations are powerhouses of healing when we allow them to place us in situations that we may be afraid of in “real life”, or when we imagine ourselves doing things we don’t really think we can do.  You can use guided imagery to improve your confidence in public speaking situations, taking an important test, with general shyness, or any other situation.  Even the medical profession uses guided imagery to assist in healing, and there is evidence that guided imagery can improve the condition of cancer patients.


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I often feel that, through our child-appropriate guided imagery, many of my students are able to release some of the stress they are experiencing over problems they are dealing with at school, at home, or elsewhere.  Some of them have even told me that it helps them deal with something that happened in their lives months before.  What this says to me is that our children sometimes don’t know how to deal emotionally with certain things that happen, and their feelings can get buried until they find a way to release it.
I don’t ask my students what’s bothering them, and they don’t usually feel the need to tell me either.  But it’s clear to me that they benefit from the guided imagery we do, and they enjoy it too.  Everyone needs to internally recognize a feeling before they can release it.  It’s safer to imagine yourself doing something well than to actually go out and do it, especially when you are hesitant to do it or feel that you simply can’t do it.  Guided imagery puts an image in our mind that makes the “doing it in real life” much easier to fathom, and this can help to emotionally cleanse ourselves of little nagging things that continue to bother us.


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In class, I will ask the children to imagine a special place that they would like to be, or I will ask them to draw a picture of that special place.  Then I suggest that they imagine themselves in that special place while they let their fears and worries go.  They picture themselves as free and peaceful in a place where they can be whoever they want to be. Sometimes I will also incorporate a few affirmations like “I am kind. I am peaceful. I am brave.”
After a class I held last week, one of my students came up to me and thanked me for helping her deal with an incident that had been skulking around in her subconscious for months.  She was now able to release it using only the basic guided imagery from the class.
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Quick & Easy Ways to Bring the Benefits of Yoga into Your Home


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288x162-momtoddleryoga-tsIf you’ve watched your child in one of our classes, taken part in a class yourself, you know that yoga is just plain good for your head, and for your body. In our classes and here on our website, we try to show the benefits of yoga in broad terms and in detail, because we sincerely believe that yoga is an excellent path to the health and peace of children, young and old, as well as to the world as a whole.
That’s why there is no reason not to practice yoga at home as well. Classes are instrumental for learning how to position our bodies properly in each pose, how to breathe effectively, and how to pace your routine. But once you have a good understanding of these ideas and methods, it’s not only OK to practice yoga on your own, but it multiplies the benefits exponentially.
So bring yoga home! The easiest way to encourage your kids to practice at home is to set an example by doing it yourself. When they see you taking a small amount of time out of your busy day for yourself, they will often try it out themselves or even (gasp!) join in with you!

  • Do easy poses. Child’s pose, Corpse pose, Cat and Cow poses are all easy for almost anyone to do without risk of injury. We’ve listed many other poses here (insert link) that are excellent for at-home use. Never force a position or ask your child to. Yoga poses should feel like slight stretches – never strains.
  • Remember to breathe! This is the instruction that most yoga teachers find themselves repeating almost continually during classes, because many students forget! If you have to, write “BREATHE” in big letters on a big piece of paper and tape it prominently where you will be practicing your yoga as a reminder. Deep, effective breathing is THE crucial element to yoga success, so remind yourself in this way if you have to (and most people have to!).
  • Do “short” sessions if you don’t have much time. Fifteen – or even five – minutes is all it takes to get started! And if you can’t even do 5 minutes, then take one minute per day (one minute!) to simply practice deep, slow breaths. The same way that starting an exercise program usually begins with one short 5-minute daily walk, so should your yoga routine start small. If you put too much on your plate, you won’t do it more than a few times. Start small, and stay small if you have to, in order to stick with it.
  • Choose a time that works for each day and try to stick with it by putting it on the family calendar. Even if you’re the one who says “OK it’s time for yoga” for the first few weeks, you’ll find that your child will start to remind you when it has become a regularly scheduled activity “on the books”, especially if it is at the same time every day.
  • Take advantage of the many family yoga products that are available. Videos, DVDs, books and CDs at your local electronics and book store, or online. The Yoga Kids now is offering a wonderful collection of yoga products like CD now too, called “Relax” available here. Now doesn’t that sound nice

If yoga becomes even a small part of your day at home, or even only a couple of times per week, it will become a natural part of your child’s day too. And that’s good for everyone.


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Shambu The Elephant: Our Mascot


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Shambu The Elephant: Our Mascot
(To be read to, or by, your child)
Have you ever wondered why our Yoga Kids mascot is Shambu, the elephant? The main reason is simply that we really like elephants! Actually, there are a few more reasons we’ve chosen an elephant to represent us.
We do a lot of spine flexibility stretches and movements at theYoga Kids, because your spine is a very important part of your body. It carries messages to and from your brain to the different parts of your body. Like an elephant’s trunk, your spine is healthy when it is flexible and long, and like a hose, you need to keep it clear of bends and blockages so that your internal messages can flow easily. As long as you can keep your spine healthy, you can process information efficiently, and stay sharp and youthful. That’s the first reason we like Shambu the Elephant for our mascot, but here is some more on yoga’s tradition with elephants:


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Scientists say that elephants have excellent memories. Some reports have shown that an elephant acts as if he remembers another elephant that he has not seen for years and years. So many people think that elephants are wise and can be used as a symbol for education and knowledge. At the Yoga Kids, we think that those traits are very good, and very valuable in life.
You can’t see them with your eyes, but yoga tradition “sees” seven different spots that run from our head down along our spine, called “chakras”. One of those chakras, the muladhara chakra, stands for our life force, energy, upward movement, and growth. And the animal chosen to represent the muladhara chakra is…. (Drum roll)… the Elephant!


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There is even a story character that is an elephant who rides a mouse! He is a big loveable giant but by riding the mouse he is showing us all that everything is possible in life! Even though he is bigger and stronger than all the other animals, he is loveable, forgiving, kind and gentle.
Have you ever seen an elephant with seven trunks? Neither have I. But you might see a picture of an elephant with seven trunks, and the trunks represent the treasures of the Earth. You can also think of that as the food we eat and the different ways we get energy.
So we like to use Shambu as our mascot because he removes obstacles in his way, his big ears like to learn and listen all the time, he has lots of energy in his mind and body. He is confident AND humble enough to ride a tiny little mouse!
Shambu is a happy, dependable friend. He lets his inner beauty shine through, and he knows that anyone of any size or age can practice yoga. We are all different in many ways, but we can all be happy and safe doing yoga poses.
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Something to Talk About: The Yoga-Recess In Schools Campaign


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If you’re a regular reader of my blog, you know that I don’t promote products or events very often.  But today I am making an exception because I believe that Yoga-Recess in Schools is something everyone can easily get behind – no matter where you live, whether you practice yoga or not, whether you have children or not.  You don’t even have to contribute a dime if you don’t want to – and you can still make a huge difference.
Yoga-Recess in Schools is a national campaign by the Yoga Health Foundation based in Los Angeles, California, which provides free instructional videos and lesson plans for teachers to easily integrate yoga into their classroom schedules, in a fun and encouraging way.
This coming Friday, January 25 will be the culmination of this year’s campaign to get yoga into more schools, with hundreds of participating school teachers and organizations involved.  It’s particularly important these days for many reasons, not least of which is the gradual but continual reduction in school physical education programs.  Many children only have physical education class once per week, so schools are seeking alternative ways to get their students moving.


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Classroom teachers love integrating yoga into their daily routine because their students can get their energy out while at the same time improving their focus on studies.  Teachers see less hyperactivity, less emotional outbursts, and less oppositional behavior in children when yoga becomes a part of the day.
I probably don’t have to tell you that yoga balances our minds and bodies, that effective, deep breathing improves your health and mental being, and that yoga’s movement and stretches improve your physical health and ability.  And I’m sure I don’t have to tell you that it does the same for children, who are under more stress now than they have ever been, with busy extracurricular schedules, increased testing, and possibly a great deal of daily exposure to electronics.  Kids often don’t get the amount of daily exercise they need, and this could explain why childhood obesity is becoming epidemic.
So supporting Yoga-Recess in Schools really is a support for everyone’s future – really, the world’s future.    I truly believe this, and I hope that you do too.  Each one of us can make a difference, a positive change – one yoga supporter at a time.
The best part is that it’s free and easy to support this campaign.  All you have to do is mention it to your friends, share this post, tweet, and/or send this blog or the Yoga-Recess in Schools website https://yogahealthfoundation.akaraisin.com/yogarecess2012 to your friends and family.  And yes, if you can contribute financially to your local school or to the fund in general, please do.
But if you can’t, remember that awareness and positive thoughts and words go a long way to promoting an idea, and I hope that you will do at least that.


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Believe it or not, there are campaigns these days around our continent against yoga in schools.  If you’ve been reading about these protests and shaking your head as I have, this is a good way to put some positive in the face of that fearful negative.


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Thanks for letting me “promote” Yoga-Recess in Schools Day, and thanks for your support of yoga in schools.