Little Flower Yoga for Kids: A Yoga and Mindfulness Program to Help Your Child Improve Attention and Emotional Balance

146 Pages·2013·2.07 MB·English

by  Jennifer Cohen Harper MA E-RCYT

“This delightful book is an integration of the author’s experience both
as classroom teacher and a yoga teacher. Clearly and succinctly,
Cohen Harper shows how dynamic mindfulness skills such as yoga,
breathing techniques, and meditation can help children flourish in
school and in life. It is as much a guide for children as it is for the
adults around them, helping all with stress management, self-
awareness, and emotion regulation. With one in two children dropping
out of our inner-city schools, there is no time like the present for
widespread dissemination and adoption of these foundational, time-
tested, transformative practices.”
—Bidyut K. Bose, PhD, founder and executive director of
the Niroga Institute at www.niroga.org
“Bridging the science of yoga for children with practical application,
Cohen Harper demonstrates her extensive experience as an educator
and kids’ yoga teacher with this indispensable resource for parents,
educators, therapists, and other adults who care deeply for the children
in their lives. Whether you are new to the practice or an experienced
Yogi, Little Flower’s five essential elements of yoga for children will
provide you with an accessible framework for sharing yoga with kids.
This thoughtfully written book includes information such as how to set
up a yoga space and which props to use; dozens of child-friendly
meditation activities, breathing exercises, and poses; and the science
behind it all, providing the reader with a comprehensive approach to
promoting mindfulness, focus, and resilience.”
—Lisa Flynn, founder of ChildLight Yoga and Yoga 4
Classrooms and author of the Yoga 4 Classrooms Card
Deck and Yoga for Children
“The curriculum’s fluid and organic incorporation of ‘connect,
breathe, move, focus, and relax’ ensure that students will have a full
and joyful experience each time they are on the mat and practicing
yoga. My favorite parts are the laughter, the connection, and the ‘a-ha’
moments that are a part of her classes every day!”
—Susan Verde, parent
“Little Flower Yoga for Kids is an excellent guidebook for parents and
educators seeking a program that will help children with focus and
balance. Cohen Harper does a masterful job of simplifying the
practices of yoga while maintaining the integrity of the tradition. She
divides activities into handy categories like connecting, breathing,
moving, focusing, and relaxing—all of which offer a comprehensive
set of tools for parents to support the growth of the whole family. The
perfect manual for making kids and parents more aware of the magic
of mindfulness.”
—Beryl Bender Birch, director and founder of the Hard and
the Soft Yoga Institute and the Give Back Yoga
Foundation
“Little Flower Yoga for Kids is a wonderful introduction to present-
moment awareness and mindfulness through a grounded and playful
yoga practice. It is an inspiring resource for children and their
parents.”
—Sharon Salzberg, author of Real Happiness and
Lovingkindness
“I recommend this book to anyone interested in learning practical
ways to integrate health and wellness into the lives of children. Even
someone with no prior experience in yoga or mindfulness can utilize
this content immediately to bring more balance to daily home life.
Cohen Harper masterfully weaves theory and practice in a format that
dispels any mystery around these ancient practices, making them
accessible for folks wanting to find a little more focus and peace.”
—Abby Wills, MA, cofounder of Shanti Generation
“This book is infused with joy! Every page offers wisdom and
essential skills with a delightful, gentle playfulness. Jennifer Cohen
Harper shares the historical foundations of yoga and mindfulness and
the complex neuroscience regarding their benefits in simple, accessible
writing. The joyful process of sharing these sweet practices with your
child will have profound benefits for both your child and you.”
—Amy Saltzman, MD
“This resource will empower school staff and students, and makes a
solid contribution to the school yoga-mindfulness movement.”
—Karma Carpenter Shea, founder of the International
Association for School Yoga and Mindfulness at k-
12yoga.org

Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with
the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If
expert assistance or counseling is needed, the services of a competent professional should be sought.
Distributed in Canada by Raincoast Books Copyright © 2013 by Jennifer Cohen Harper New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup Interior design by Michele Waters-Kermes Acquired by Tesilya Hanauer Edited by Marisa Solís
Illustrations by Julie Olson, www.julieolsonillustrator.com
Cover & author photos: Lynda Shenkman Curtis The full text for “Guiding Principles for Sharing Yoga with Your Child” was
previously published on elephantjournal.com and is reprinted with permission from Elephant Journal, http://elephantjournal.com.
The full text for “Practice Yoga, Parent Better” and “A Guide to Compassionate Parenting” is excerpted from a letter by Kate Gilbane
and printed with her permission.
All Rights Reserved
Library of Congress Cataloging-in-Publication Data on file
For Isabelle
My happiest of happies. My newest teacher.
Contents
ACKNOWLEDGMENTS
FOREWORD
INTRODUCTION
1 UNDERSTAND
2 EXPLORE
3 GET STARTED
4 CONNECT
Layers of Sound
Walking Meditation
Mindful Eating
Checking In
Emotion Jar
Caring Feelings
I Am In Charge Mantra
5 BREATHE
Balloon Breath
Heart and Belly Breath
Langhana and Brahmana Breath
Alternate-Nostril Breathing
Back-to-Back Breathing
6 MOVE
Warming Up: Cat, Cow, and Twist Poses
A Place to Rest: Child’s Pose
Grounding: Mountain Pose
Grounding: Malasana
Grounding: Seated Forward Bends
Strength: Warrior Poses
Strength: Moving Lunges
Strength: Boat Pose
Balance: Tree Pose
Balance: Side Plank Pose
Balance: Flower Pose
Balance: Half Moon Pose
Final Relaxation: Savasana
7 FOCUS
Exploring Your Drishti
Expanding-Energy Meditation
Single-Pointed Focus
Thought River Meditation
8 RELAX
Legs Up the Wall Pose
Supported Reclined Bound-Ankle Pose
Guided Visualization
Tense and Let Go: Yoga Nidra
9 PUTTING IT ALL TOGETHER
From Sitting to Standing: No-Hands Stand
From Standing to Sitting: Tiptoe Pose to Squatting
From Sitting to Reclining: Smallest You to Biggest You
Bringing Energy Up (Gently): Waking Up Your Body
Bringing Energy Down: Rag Doll Pose
Coming Back to Neutral: Simple Twist
10 SUPPORT FOR PARENTS
APPENDIX: TALKING WITH TEACHERS
RECOMMENDED READING
REFERENCES
Acknowledgments
T
his book was written during a wonderfully joyful and exciting—and also
quite challenging—time in my life: my pregnancy and the first six months of my
daughter’s life. It would not have been possible without a tremendous amount of
support, encouragement, and love.
Thank you to the team at New Harbinger: Wendy Millstine, for seeking me
out and planting the seeds of this collaboration; Tesilya Hanauer for your
guidance, support, and advocacy; Angela Autry Gorden, for your help during
Tesilya’s own early months with her baby; Jess Beebe and Nicola Skidmore for
your insightful and extremely useful feedback; the entire marketing team—
particularly Julienne Bennett, Rachel Rogers, Karen Hathaway, Bevin Donahue,
and Adia Colar—for your dedication to getting this book to its audience; Heather
Garnos, Susan Alexander, Julie Olson, Heather Garnos, Michele Waters, and
Amy Shoup for making sure the book looks its best; and Marisa Solís, for your
graceful and thorough editing—it made the book better.
Kelly McGonigal and Gina Biegel were early supporters of this book when it
was just in the proposal stage, and I’m grateful for both of their valuable advice.
Tremendous thanks also to Dan Siegel for his time and support. Huge amounts
of gratitude and love to all of the Little Flower Yoga teachers, particularly Kate
Reil. You have been instrumental in shaping the course of our programming, and
your knowledge, experience, skills, and feedback have continued to help me
learn and grow. Thank you, Kelly Britton—your early words of simple
encouragement made a big impact and set me firmly on this path.
Huge thanks to Mayuri Gonzalez, photographer Lynda Shenkman Curtis,
and the kids of Prasanthi Studio for their work on the cover. Naiya Gonzalez,
Pierce Gayle, Isabella Garcia, Alyssa Domenici, Leo Garcia, Annabelle Mount,
Benjamin Malejko, and Mason Sznip—amazing yogis and superstar models!
Kate Gilbane, Susan Verde, and Tara Vanselow: Thank you for your
valuable feedback as moms and yoga teachers, and your thoughts on working
with your children’s teachers. Kate, your contributions to the book are amazing.
Thank you for your honesty and eloquence.
My family has proven time and time again to be a never-ending well of love,
support, and help! Thank you to George for your advice and thoughtfulness;
Jodie for your nonstop love and flying three thousand miles to babysit(!); and to