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学生最常问瑜伽老师:“我怎样才能帮助孩子们从瑜伽中获得益处呢?”这是个好问题。作为父母，一旦你了解了瑜伽是如何强健你的身体、让你的头脑平静下来的，你自然就会想要将这些好处在带给你的孩子，以帮助他们保持健康、应对压力、培养内在的力量。教孩子们瑜伽不仅仅是模仿动物的体式，而是创造一个长期的庇护所。

 

One of the questions is that, yoga teacher is asked most often by her students is, "How can I help my kids reap the benefits I'm getting from yoga?" It's a good question. As a parent, once you've seen how yoga has strengthened your body and calmed your mind, naturally you want to bestow those boons upon your brood to help them stay healthy, cope with stress, and cultivate inner strength. Teaching your kids about yoga is not just about imitating animals with asanas, but about creating a sanctuary that's sustainable over time.

作为父母，我们要提供的东西其实不止是拥抱和住所。实际上我们应该帮助孩子们发展一套技能，以建立他们的性格，并培养他们做出适当决定的能力。

 

As parents, we're providing a service that goes beyond hugs and housing.We're actually helping children develop a skill set that is going to build their character and build their ability to make decisions appropriately."

 

分享你的练习经验

你可以通过儿童瑜伽课程向你的孩子介绍瑜伽。但是，如果课程不符合你的家庭时间安排，或者没有对的老师出现，也不用担心。为了给你的孩子们有意义的瑜伽体验，你所要做的就是让它成为你家庭生活的一部分。

 

Share Your Practice

One way you can introduce yoga to your children is through a regular kids' yoga class. But if one doesn't fit in your family's schedule, or the right teacher hasn't appeared, no worries. To offer your kids a meaningful experience of yoga, all you have to do is make it a part of your home life.

“把瑜伽留给客厅，而不仅仅是瑜伽室。”我们在练习体式时可以让孩子把我们的身体当做游乐场。 例如当我们平躺，腿举起在空中时，孩子们可以跳上去，像飞机一样在我们的脚上飞。不要把“瑜伽时间”和“家庭时间”划分开来，要灵活一些。根据你的生活方式和孩子的需要调整你的习惯。


"Yoga is for the living room, not the yoga room." We could invite our children to use our body as a playground while we’re practicing asana. For example : While we’re on back with legs in the air, they could jump up and fly like an airplane on our feet.Rather than compartmentalizing "yoga time" and "family time," be flexible. Adapt your practice to your lifestyle and your children's needs.


当你建立起自己的家庭生活时，仅仅是你自己的实践练习就非常重要。如果你喜欢vinyasa课程，那就向你的孩子展示与呼吸协调的流动序列。如果你要做长时间的冥想，邀请你的孩子爬到你的腿上，只要她感到舒适平和。让你的孩子看到你的练习给你带来快乐，他们自然而然就会效仿。


As you create your home routine, it's important to teach only what you practice. If you love vinyasa classes, show your children flowing sequences that are coordinated with the breath. If you sit for long periods of meditation, invite your child to crawl onto your lap for as long as she's comfortable being still. Let your children see that your practice makes you happy and let them follow you.

有了积极的榜样和有规律的亲身体验，你的孩子就会开始看到瑜伽——在所有的形式中——对他们的健康、幸福和精神发展都有好处。随着他们的成熟，他们可能会受到更结构化的学习方式的启发。

 

With positive role modeling and regular firsthand experience，your kids will begin to see that yoga—in all its myriad forms—is good for their health, happiness, and spiritual development. And as they mature, they may be inspired to study in a more structured manner.

 

从简单的开始

你可以教给孩子的最简单的练习就是唱诵。你可以背诵你在瑜伽课上学过的咒语。唱诵祷文对他们的大脑有一种自然的舒缓作用，帮助孩子们集中注意力。他们会凭直觉回应你。

 

Start Simply

The simplest practice you can teach your kids is chanting. You can recite mantras you've learned in yoga class. Mantras have a naturally soothing effect on their minds and help kids develop concentration. They respond intuitively.

此外，孩子们学习瑜伽最简单的方法就是听传统故事。此外，孩子们学习瑜伽最简单的方法就是听传统故事。有许多儿童书籍教瑜伽原理。

 

In addition, the easiest way for children to learn what yoga is all about is to hear stories from the tradition. There are many children's books that teach yogic principles .

 

使它有趣

为了让孩子们变得富有魅力和有价值，asana为孩子们做的练习应该是自发的和有趣的。并且鼓励孩子们发挥想象力和创造力。

 

Make It Fun

To be engaging and valuable, asana practice for children should be spontaneous and entertaining. We encourage our children to use their imagination and creativity.

大多数孩子会抓住机会参加简单的仪式。所以，如果可能，试试让你的孩子每天都花一点时间赞美太阳，唱一句口头禅，或者跳一个让人心的“mudra”舞蹈。

 

Most kids will jump at the chance to take part in simple rituals. So if spending a moment honoring the sun, singing a mantra, or practicing a heart-opening mudra brings you happiness, try making it a daily routine with your child.

 

教他们呼吸

你能教给孩子的最简单、最有效的方法之一就是呼吸意识。横隔膜呼吸、放松的深呼吸、激活隔膜肌，是瑜伽传统的微妙练习的先决条件。它激活了副交感神经系统，它能诱发一种平静状态，提高注意力，减少焦虑。

 

Teach Them to Breathe

One of the simplest and most powerful practices you can teach your children is breath awareness. Diaphragmatic breathing, the relaxed, deep breathing that activates the diaphragm muscle, is the prerequisite for the subtle practices of the yoga tradition. It activates the parasympathetic nervous system, which induces a state of calm, improves focus, and reduces anxiety.

也许现在有些孩子会被贴上多动症的标签，但是沙袋的呼吸法完全改变了这一点。几个月后，横隔膜呼吸习惯变自然。儿童的注意力和睡眠质量也开始得到改善。冥想会让孩子们意识到冷静和自律是最宝贵的财富。

 

Maybe now some children would get labeled ADHD, but the sandbag breathing completely changed that.After a few months, diaphragmatic breathing became automatic. Children's attention and sleep quality also began to improve. Meditation would make children realize that a calm and disciplined mind is the most valuable asset.

 

与他们一起成长

当你的孩子开始问问题，确保你不是在强迫他们、而是引导和激励他们的情况下，为他们揭示一些实例和哲学。你能提供的最好的灵感，是你自己的实践。

 

Grow With Them

Reveal one layer of practice and philosophy at a time as your children begin to ask questions, making sure that you're not forcing them, but rather guiding and inspiring them. The best inspiration you can offer,is your own practice.

如果你总是说：“这对你就有好处”，那么大部分情况下，你从孩子身上得到的回应就越少，尤其是青少年和青少年。但如果他们看到你在练习，他们就会通过观察来学习。你要用瑜伽为孩子树立一个平衡生活的榜样。


The more you say, 'It's good for you,' the less positive the response you'll receive from many kids, especially tweens and teens. But if they see you practicing, they'll learn through observation. Use yoga to set an example of actually living a balanced life for children.


如果你想教孩子们瑜伽，创造一个环境，让你的孩子能够反思自己，在那里他们有机会探索生活的广阔。以及树立某种生活方式、价值观、信仰体系和实践，可以让他们快乐、健康、平和、繁荣。这不仅有可能造福于他们，也有可能造福于他们所生活的世界。一旦你开始感到内在生根发芽，奇妙的事情就会开始发生，社会可以变得更富有，更强大。


If you want to teach your children about yoga, Tigunait says, "Create an environment where your children can reflect on themselves, where they have an opportunity to explore how vast life is, and what kind of lifestyle, values, belief system, and practices can make them happy, healthy, peaceful, and prosperous." This has the potential to benefit not just them, but the world they will live in. "Once you begin to feel grounded inside, wonderful things can begin happening. Society can get much richer, much stronger.