Back to school can be a stressful time for some students. Especially at this time of the year with exams and assessments and time management, on top of re adjusting to being at school for those who have had a term of home schooling.

There are many benefits of regular yoga and meditation for students. Some of the benefits of yoga and meditation

  • Reduces stress and anxiety
  • Improves memory and concentration
  • Improves flexibility
  • Assists with posture
  • Breath techniques to manage stress
  • Teaches to focus on the present moment
  • Can help with sleep

The beauty of meditation and yoga is there are simple poses that can be done at home. We share a few simple stretches and breathing techniques to help reduce stress and anxiety that can be done in 10 minutes at home.

3 SIMPLE STRETCHES FOR STUDENTS

– Sukhasana
(Cross legged easy pose) with optional forward fold This is a very simple pose, especially for younger people. Sit in a cross legged, this is also called Easy pose. You can use a bolster or meditation cushion to sit on to be more comfortable. It is also a calming pose and it is one commonly used for meditation and practicing breathing exercises. Ensure your spine is straight and the back of your neck is long. Benefits – Sukhasna is a hip-opening pose that stretches the knees and ankles and strengthens the back. As is stretches the spine it can help increase energy, help with breathing and improve digestion. Hold pose for 1-2 minutes

– Janu Sirsasana
(Head to knee forward bend) Sit on your bottom with your legs out in front, place a blanket under your hips to elevate your pelvis slightly. Bring Hold for a few minutes and then rest for a minute before swapping to the other side. (Modifications, use a strap if you need assistance reaching the foot, or place a bolster along the straight leg for a more restorative version) Benefits – calms the brain, stretches the spine, shoulders, hamstrings and groin, imrpies digestion, helps relieve anxiety, fatique and headache and insomnia

– Supported Bridge (Setu Bandha Savangasana)
Lie on your back with your knees bent, feet pressing into the floor, parallel. Place your soft block, baby bolster or bolster under your hips. Extend your arms along the floor reaching towards your heels. You may want to stay in this position for 5 minutes to calm your body down. If you experience any pain, lift your hips and remove your props. Benefits – this is a restorative pose with the head and neck being lower than the heart, promoting the parasympathetic nervous system. (rest and digest) This pose works the core, back, hips and hamstring muscles.

If you only have a few minutes, simply lie on your bed with your feet up the wall for 3 – 5 minutes to rebalance and reset if you are feeling anxious.

Or pause for a moment to observe your breathing. Lengthening your breath can immediately slow down your flight or fight response and calm your mind and your body. This can be done before you go to sleep, on the bus on the way to school or even in the shower!

60 second BREATHING TECHNIQUE

Earlier this year we loved collaborating with a Sydney special school who are offering restorative your classes to both their teachers and students to help them relax. Trauma sensitive yoga in schools.

Love that schools are starting to look at wellbeing for students and staff. Introducing yoga, meditation, mindfulness and breathing exercises at a young age is a great method to help reduce stress in both students and staff.

Mandala Living recently worked with the Broderwick Gillawarna School to create a range of bolsters, meditation cushions, eye pillows and hand weights to be used by their students and staff.

Trauma-Sensitive Restorative Yoga (TSRY) is a practice being used at Broderick Gillawarna School to help students develop their interoceptive sense that supports the growth of self- regulation.

In TSRY sessions, students are invited to participate by moving their bodies into a variety of resting yoga shapes such as Child’s Pose and Resting Pose with props used to support their variety of needs and disabilities and allow for increased participation.
Read here for more information.
https://mandalaliving.com.au/wellbeing-for-schools/

Have you met our newest cushion – the soft block? Can be used as a block but soft enough to sit on too and support you with your posture as a back rest while sitting at your desk or driving. Choice of filling buckwheat, wool or PET recycled plastic bottles.
Take it with you anywhere!
https://mandalaliving.com.au/product/soft-block/

Hope you find these techniques helpful for reducing stress levels in your home at this time.

Love tara