Nurturing Young Minds: Elizabeth Zack on the Benefits of Kids' Yoga
Elizabeth Zack
Many of you know Elizabeth Zack; it’s likely she was your kids’ kindergarten teacher! An inspiring educator, yoga teacher, and sound healer, Elizabeth has been practicing yoga for nearly 20 years—many of them right here at Three Queens!
What some may not know is that Elizabeth is a certified children’s yoga instructor and lead teacher trainer for Yoga Child’s 95-Hour Kids Yoga Training. We are thrilled that Elizabeth will be anchoring a Kids Training here at Three Queens starting in February. We’ve asked Elizabeth to share the power of kids' yoga, discuss parenting, and highlight the invaluable benefits it brings to children’s development and well-being.
Why is yoga beneficial for kids, and how can it support their physical, mental, and emotional development?
A growing body of scientific research demonstrates that mindfulness techniques, such as mindful movement and yoga, help students develop essential life skills. These skills enable children to relate to their inner experiences and the world around them with greater wisdom and compassion. Mindfulness can provide calm and clarity when challenges arise, which is inevitable. Students learn to focus on present-moment experiences—such as the feeling of breathing, the sounds in a room, and the sensations associated with various yoga poses—allowing them to quiet their minds and gain clarity on their emotions, physical sensations, and thoughts. This awareness helps them respond thoughtfully to stress rather than merely reacting, as well as notice and savor joy when it occurs.
Can you explain what makes the Yoga Child program unique and how it’s specifically tailored for children?
As Gail Silver, Yoga Child’s founder, explains, “Our Yoga Child classes use yoga to teach important life lessons, such as how to feel strong on the inside, experience balance in and out of the yoga room, focus attention, act compassionately, and promote self-awareness and expression.” At the conclusion of each class, students have the opportunity to express their yoga experiences through dialogue, art, or “yoga journaling.” Through these classes, students learn vital teachings designed to help them navigate life with greater clarity and ease. Yoga provides the strength, clarity, and wisdom necessary to make skillful choices.
Yoga Child’s program is specifically designed to meet children where they are, ensuring a 100% child-centric experience. Every aspect—from yoga poses and meditations to teaching methodology and student engagement—is crafted with each child’s needs in mind. We adopt varied approaches based on age groups and developmental abilities, ensuring inclusivity and accessibility for all.
Unique to Yoga Child is our curriculum, complete with an associated playlist and the incorporation of mindfulness-based children’s literature authored by Yoga Child’s founder. Mindfulness, “Magical Meditations,” and breath work are seamlessly integrated into every class, not as an afterthought, but as essential components thoughtfully woven throughout the experience.
What can parents and children expect during a typical kids' yoga class in the Yoga Child program?
A typical Yoga Child class consists of eight parts, though not every section is included in every class, depending on the children's ages:
Grounding and Expectations: The class begins with a grounding activity that helps students understand the rules and expectations, setting a calm tone to maximize the experience.
Game Time: Next, there’s a fun game, often tied to the class theme, engaging the children in a playful and interactive manner.
Mindful Meditation: In this section, students learn simple meditation techniques to help calm their minds and focus.
Physical Practice (Yoga Poses): Children practice yoga poses, frequently themed around a story or concept to keep it engaging.
Creative Activity or Game: After the physical practice, there may be a related book, art activity, music, or another game to deepen their connection with the theme.
Savasana (Resting Pose): The class ends with Savasana, a quiet resting pose where children can relax their bodies and minds, allowing the benefits of yoga to settle in.
Reflection: This part includes either group sharing or journaling about their experiences during the class.
Take-Home Lessons: Finally, children learn how to apply the calm and relaxation they experienced in yoga to other areas of their lives.
How does kids' yoga help with focus, mindfulness, and self-regulation in both school and home environments?
Yoga can significantly enhance focus, mindfulness, and self-regulation in both school and home settings. Here’s how it works: Yoga for kids involves various poses that require concentration and balance. As children practice these poses, they learn to pay attention to their body movements and maintain focus on the task at hand. In school, this concentration enables better engagement with lessons and following instructions. At home, it enhances their ability to complete tasks without becoming easily distracted.
Yoga incorporates breathing exercises that encourage children to be mindful of their breath and the present moment. Mindfulness practices help children become aware of their thoughts, emotions, and surroundings without judgment. This awareness translates into better emotional regulation, reduced anxiety, and a calmer, more centered mindset in both school and home settings. Mindful breathing and yoga help kids pause and reflect before reacting, which is beneficial in social interactions and self-awareness.
Yoga also teaches children to control their bodies and emotions. Poses that challenge balance or flexibility require patience, persistence, and self-discipline. When children learn to regulate their movements, they also begin to manage their emotions and impulses more effectively. In school, this can manifest as improved behavior and better management of frustration or disappointment. At home, it helps kids cope with difficult emotions, transitions, or disagreements more calmly.
The benefits of yoga extend to both school and home environments. In school, yoga helps kids stay grounded, especially during high-energy moments or stressful situations like tests or peer conflicts. At home, yoga provides children with tools to manage stress, be more patient, and communicate their emotions effectively, fostering a more peaceful environment. These practices lay the foundation for long-term habits that benefit children throughout their lives in both structured and unstructured settings.
Once children learn how specific meditations or poses support them, they can draw on these techniques wherever and whenever needed. Different poses and meditations have various effects on our nervous systems and bodies—some energize, while others promote strength, self-soothing, or the expression of strong emotions. As children discover these benefits, they can practice independently at home or school and even share these insights with friends and family.
Are there any age or developmental considerations that parents should keep in mind when enrolling their children in yoga?
There are several developmental considerations for parents to keep in mind when enrolling their children in yoga:
Toddlers (Ages 2-4): At this age, children's attention spans are short, and they are just beginning to develop motor skills. Yoga for toddlers should be playful, incorporating lots of movement, songs, and stories. Poses should be simple, focusing on large muscle movements, with an emphasis on fun rather than perfection.
Preschoolers (Ages 4-6): Preschoolers can follow instructions but still need plenty of movement and creativity. Yoga classes for this age group often use animal-themed poses and imaginative play to keep them engaged. The practice should be lighthearted and not overly structured.
Early Elementary (Ages 6-8): Children in this age group have improved coordination and can start learning and practicing more traditional yoga poses tailored to their abilities. They may follow sequences, learn basic breathing exercises, and engage in simple mindfulness practices. Classes can introduce themes of kindness, focus, and relaxation to aid emotional regulation and social interactions.
Older Elementary (Ages 9-10): Children in this age group have better body awareness, coordination, and strength. They can attempt more challenging poses, hold them for longer, and work on more complex sequences. Their attention span has improved, allowing them to focus on poses and maintain stillness for extended periods.
Since children's bodies are still growing, their flexibility and strength vary with age. It’s crucial for yoga instructors to be trained to modify poses for different developmental stages to prevent injury. Children's joints, muscles, and bones are more susceptible to strain, so the focus should be on gentle stretching without overreaching, emphasizing gross motor movement over deep poses.
Parents should also consider any physical limitations, such as joint or mobility issues, or specific health conditions like asthma, when selecting a yoga class. Instructors should be informed of any relevant health concerns so they can adjust poses accordingly.
What advice do you have for parents who are new to yoga and want to support their children’s practice at home?
Encourage your child to share what they learned in yoga, including the physical poses and lessons. Ask about the class theme, meditation practices, or what they discussed about "taking yoga home." Show genuine interest by making eye contact and giving them your full attention without distractions. You might try doing the poses with your child as they show you, or practice the breathing meditations together. If you have questions, don't hesitate to ask your child’s yoga instructor.
