Research shows how mindfulness benefits children by improving their behavior and attention span. The following 3 mindfulness exercises, utilizing tree pose, will help children become more focused and attentive to their minds and bodies, which in turn will help them become more resilient to stress.
- Practice tree posture as a family. In the bestselling children’s book, Mindfulness at the Park, the McDoodle family practice tree pose together on a windy day at the park. Little Mouse and his best friend, Mr. Opus the cat, follow along as they learn to calm their minds and bodies. This yoga posture is good for concentration and balance. It also opens up the hip flexors and elongates the spine. By practicing this simple yoga pose together, parents are helping children to find inner peace, while encouraging them to connect with the world around them in a new sense and under a new light. If children have trouble balancing, suggest that they hold your hand or the edge of a chair or desk. Explain to them how a tree stands tall, but its branches can still sway side to side.
Illustration by Emma Allen and excerpted from Mindfulness at the Park, Copyright 2020
- Encourage children to use their imagination while holding tree posture. Children of all ages and varying degrees of athletic ability can practice tree pose. A fun way to engage children in holding tree pose longer is to ask them to imagine that they are sturdy trees. While they in the posture, ask them the following questions to help them become more mindful in their thinking.
- What kind of tree are you? An oak tree? Apple tree? Fir tree? Maple tree?
- Does your tree have leaves? What color are they?
- Imagine your tree trunk. Is the bark rough or smooth?
Jaimie, 2 1/2 years old in tree pose
Illustration by Kathleen Rietz and excerpted from The ABCs of Yoga for Kids, copyright 2009
Jaicee, 8 years old in tree pose
- Practice Mindful Coloring. Because children enjoy coloring, a fun mindful activity is to have them color tree posture after having practiced this pose together as a family and using their imagination while holding the pose. Mindful coloring is a simple activity to help kids step back from the day to day barrage of media and technology and to reduce stress and anxiety.
Illustration by Kathleen Rietz and excerpted from The ABCs of Yoga for Kids Coloring Book, copyright 2009
