The Magic of Guided Visualizations

Guided visualizations or guided imagery is a highly effective technique taught in the YogaKids program to help students achieve a relaxed state. Typically at the end of a yoga class, the teacher guides students on a journey, letting them travel to far off lands, or stay very close to home; to experience joy, serenity, and peace without ever leaving their yoga mat.

A simple recipe for peace

I recently attended YogaKids Transformations training, the culmination of a 95-hour training. After a year of study, this group is comprised of extremely qualified children’s yoga teachers. One of the attendees, Mary, shared a guided visualization in which we were allowed to travel to anywhere we wanted to go. Since I was 1000 miles from home at the time, I chose to travel to my son’s room at bedtime. The way in which Mary set up the exercise made it extremely real for me; the words she chose and the perfectly timed pauses led me to an experience that seemed very real. At the end of the relaxation, I felt peaceful, relaxed, and — honestly — just happy! This is the desired effect for our students as well.

The brain lights up the same nerve bundles for events real or imagined…

Guided imagery is based on the concept that the body and mind are connected. The brain lights up the same nerve bundles for events that we actually experience and events we just imagine experiencing. As far as the brain is concerned, thinking about walking on a sunny beach during a cold Chicago winter is just as good as actually doing it. Helping young students reach a relaxed state may aid healing, learning, creativity, and performance. It may also help students feel more in control of their emotions and thought processes, which may improve attitude, health, and sense of well-being.

Why traditional Savasana is challenging for kids

Most traditional yoga classes end with Savasana, or relaxation. Students are asked to lie down and simply enjoy the experience of their own breath. Savasana leads us away from the never-ending parade of thoughts. Our younger students will find this experience to be exceedingly difficult. When young children are asked to lie quietly, often they will fidget, misbehave, open their eyes and look around. Some might even simply refuse to lie down. Children, from toddlers to tween, will do much better given something to “do”. A well written and taught guided visualization will help young students transport themselves to a playground, their own backyard, or even Disney World.

A Magic Capet Ride

The YogaKids program is extremely creative, fun and engaging. Usually after 50 minutes of movement, games, laughing, barking and meowing, most kids are ready to lie down and relax a bit. We instruct students to imagine their yoga mat is a Magic Carpet, and it will transport them to anywhere they want to go. Once they’re given a brief instruction, kids are able to chill, and experience the creativity of their own imagination long enough to benefit on a cellular level.

Combat Stress and Anxiety

There are a growing number of guided imagery resources (refer to our resource below) to assist the teacher with an effective setup and script. You can also learn how to best come out of a guided visualization. Today’s kids are overstimulated and overscheduled; the use of guided visualizations can help your kids experience a much needed break.

Suggested resources:

Imaginations: Fun Relaxation Stories and Meditations for Kids

Yoga in the Classroom: Simple Tips for Integration

by Mary Rountree

Children in Classroom with Teacher at Board

Today’s children are more anxious and stressed at school than ever before due to more rigid testing requirements and higher academic and social expectations. The prevalence of behavior and emotional disorders is on the rise in elementary aged children. As a third grade teacher, I’ve witnessed the changes just in the last ten years. There are more children in my classroom each year that respond to my beginning-of-the-year survey stating that they think bad thoughts about themselves, they worry about making friends, and they already think that they are “bad” at reading or math.

Three years ago I tried to figure out a way to help these children by giving them the tools to calm themselves during anxious moments, quiet their little minds of the negative thinking, and feel good about themselves in general. I had recently become certified in teaching adult yoga and knew the benefits for adults. So I began introducing some breathing techniques, guided visualizations, and a few postures a few minutes each day. That year, many of my students began to ask for “yoga breaks” and, when interviewed at the end of the year, they said that they use yoga techniques to calm themselves down during anxious moments, as well as to help them go to sleep. That information was all that I needed to dig deeper into the research to find more information about incorporating yoga into my classroom. That’s when I discovered YogaKids International, and more specifically the “Tools for Schools” program.

As teachers, we all face the dilemma of not having enough time to teach with depth and it seems like we are always just scratching the surface. We are bombarded by paperwork, testing requirements, classroom management issues, and now core curriculum expectations. Most teachers would say, “How do you expect me to fit yoga into my already jam-packed schedule?” My answer, as a teacher who feels exactly the same way, is to simply make the time to do it. Incorporating yoga can be as simple as 10 minutes a day. Some examples are:

Yoga Breaks: Have students take a 5-10 minute yoga break during a transition time such as after lunch, before a test, or first thing in the morning. The yoga break could consist of a breathing exercise to calm, energize, or ignite both sides of the brain. The kids think it’s fun and, even though there will be some silliness at first, they will eventually participate fully without the giggles and funny gestures.

Use yoga lessons as part of your curriculum. Incorporate a story during reading, writing or science time and include some yoga poses or breathing techniques. A great story that I use early in the year is Kitten’s First Full Moon by Kevin Henkes.

Guided Visualization works wonderfully before creative writing time. There are several scripted books available online and through YogaKids, so all you have to do is read as the students have their heads on their desk and eyes closed. All they have to do is listen. his practice will help calm anxious students and get their creative juices flowing.

My personal journey with teaching yoga in the classroom began with these simple and easily integrated techniques. Most of the children love it and will even begin to expect it on a daily basis. The benefits for the children are decreased stress, more creativity, better behavior, and higher academic achievement. The benefits for the teacher are the same. If our students are receiving these benefits then it makes everything from classroom management, achievement, participation, and overall well-being for teachers better too.

How to Be the Ultimate YogaKids Teacher

by Julie Pate

Teaching children is extremely rewarding — as is teaching yoga. Combine the two and the rewards overflow. Children have a natural curiosity about life and movement and are not afraid to express joy. I taught adults yoga for over ten years before teaching kids; I soon realized that the skills I needed to teach adults left me lacking when in front of kids. If you are considering a rewarding career teaching yoga to children, YogaKids can help you to be more…

1. Present: The connections made between teacher and student in a YogaKids class are so special; you want to be present to enjoy them. If you check out and get lost in your own thoughts, you will miss so much. To see the excitement in a child’s face when they experience the creativity and fun in the YogaKids program is truly joyful. When kids realize they actually get to bark in Down Dog, or move from one mat (lilly pad) to the next in frog pose, the joy in the room can almost be touched. We direct our teachers to arrive to class at least 15 minutes early to set up, and also to take a moment to sit quietly and breathe. This will allow for a clear and calm mind, open to experience what is to come.

2. Joyful: The YogaKids program is based on fun. We bring fun to yoga or yoga to fun — I am not sure which came first. We make learning fun which is why our kids ask to come back again and again. or instance, take core work… nothing fun about core work, right? In a YogaKids class, our planks are actually lizards. So while we get a flat belly, we also get to recite rhymes like “Laura Lizard Loves Licorice!” Ir we get to stick our tongues out and imagine what color combinations our skin might be….how about pink with purple dots? If you do nothing else, make it fun!

3. Authentic: Kids know if you are faking it; they have a 6th sense. I came in to teach a class one day after a stressful day and I was clearly distracted. I noticed a lot of strange looks around my circle, and finally one student said, “Miss Julie, is yoga making you sad today?” This sweet question immediately made me realize that I was sad, and it was yoga that could help me feel better. Be truthful, authentic and kind, and your students will thrive.

4. Organized: When teaching kids, a detailed class plan is always wise. It is important to be flexible as I will talk about next, but a good organized plan is important to allow you to enjoy the class instead of being distracted with details during the class. Our program teaches you how to put together a class that energizes and calms, educates and entertains, all in a format that flows naturally.

5. Flexible: Yoga teachers need to be flexible, right? In body and in spirit! As mentioned above, having an organized class plan is essential to success. But you also must be open to making changes — even last minute ones if it serves the group. If you have planned to start your class with a story and your students come in extremely energized, it’s best to get them moving and work off some of that energy. Once the kids are tired, sitting down and listening to a story will be a welcome treat. If you have a group of toddlers close to nap time, keep things moving quickly from one activity to the next to hold their attention. If you have a group of teens at finals time, be prepared that they might need more than 5 minutes of relaxation at the end of class. It is important to ascertain what you students need in the moment — and to have the tools in your tool box to be able to shift gears quickly.

6. Grounded In an adult class, if you decide to teach a challenging pose, most adults won’t argue with you. “No I don’t like that pose!” They might think that, but they will try the pose and usually be glad they did. Kids will tell you exactly what they think of each book, game, activity, and pose — and try to persuade you to switch directions on a whim. It is very important not to get caught up in each child’s current desires and stick to a plan. You will find, as with adults, kids’ hesitations about a pose or an activity usually melt once they try it.

7. Receptive: “While we try to teach our children all about life, our children teach us what life is all about.” This quote by Angela Schwindt really describes one of the biggest benefits of teaching kids: learning how to have fun, how to lose your inhibitions, and how to foster a sense of awe in even simple things. As a YogaKids teacher, you must be receptive to the little teachers before you, and remain receptive to the possibility that you might just get much more than you give from your students.

8. Allowing: A Chinese proverb says, “Teachers open the door, but the student must enter by himself.” Some kids will come to your class and not participate much at first. They might observe a lot and might not seem all that interested. Before you offer to refund the parent, be patient. Many children are slow to participate. I had one student who sat on her mat and wouldn’t participate or even look at me for 3 or 4 classes. During the 5th class, she started to come out of her shell — and now, a year later, she is one of my most engaged and outgoing students. Be patient and allow your students to progress at their own pace.

9. Positive: Yoga teacher Gabriel Halpern once said, “The law of Attraction says that what you give out through action, thought, speech and intention is what you get back.” As I said earlier, kids pick up on your energy. If you are stale and flat, the energy of your class will be too. Let your own light shine, and the kids will connect with that. The creativity of the YogaKids program really allows our teachers to open a jar of happiness in each class. We had a Foundations attendee from India join us recently. This student was introduced to yoga as a child and had a regular practice her entire life. “Yoga was forced upon me by my parents when I was a young girl. I would tell my mom, ‘it is so boring.’ The YogaKids program is so wonderful; I thought I was dreaming when I learned all the fun and exciting ways to teach children during my Foundations training. I am so grateful for this program; I wish I had been introduced to it in my own childhood.” Teach from the joy within your own heart and your rewards will be abundant.

10. Grateful: To be able to tap into a child’s joy is wondrous. When you are a part of that joy, it is beyond description. Meet each class, each pose, each child with gratitude and your life will be truly blessed.

Our Family Mantra

by Sara Clem

As a yoga instructor, I have taken the lessons I have learned on the mat and tried to apply these lessons to my life. Yoga to me is more than a practice, it is a lifestyle. When you begin to embrace a healthy lifestyle, you start to discover that simple choices can lead to positive lifestyle changes that have a big impact on how you live your life.

I have tried to pass on the lessons I have learned to those that attend my classes as well as friends and family. In today’s fast-paced, media-rich world, there are plenty of resources and information, but sometimes it can be difficult to boil everything down to a personal philosophy and a set of choices that can be applied to your daily life,

For example, when our children were in elementary school, my husband and I started using a very basic, succinct phrase in our house to express the way we wanted our children to think of themselves and the choices they make related to food, exercise, study and play. That phrase is simply, “Healthy & Strong.”

We chose these two words very carefully and made a concerted effort to weave them into our daily conversations with both our son and daughter. As their parents, we wanted to give our children a cornerstone concept they could use to quickly measure feedback they received from their peers and the media as well as a short-cut to assessing personal behavior and daily choices.

By the time our daughter was in 5th grade, she was already having to confront words and concepts like, “skinny” and “fat” and “diet” and “calories” and “carbs.” It was all very confusing to her. While at the same time, our son was having his value judged, sometimes by adults, based on how he performed on an athletic field.

As young parents, we had many discussions about how we wanted to handle the endless scenarios life would present our children. And for us, it always made sense to take a consistent and persistent approach to love and support, education and advocacy, but to handle lifestyle choices with a lighter touch that was easy to understand and simple to put into play.. We hoped this approach would lead to our children developing a skill for decision making that could carry them forward in their lives while allowing their personal likes and dislikes to shine through.

So, for issues related to both their physical and mental health, we wanted to cut through all of the complicated and complex feedback they were getting in their daily lives and give them a very simple concept to focus on as they thought about their body image and their self-worth.

Healthy & Strong became our mantra…and it worked!

The kids got it. We framed our discussions about food and exercise and self-esteem with the simple concept of trying to become healthy and strong each and every day.

We consistently told them that we weren’t exercising so we could get “skinny,” we were exercising because it was fun and because we wanted to be, “STRONG.” And eating food and ingesting calories and carbs was not a bad thing, it was necessary to sustain life! I remember telling my daughter one evening that a calorie was nothing more than a unit of measure for the amount of energy it took to raise the temperature of one gram of water by one degree Celsius. And that carbs and fat were both essential forms of fuel that we need to be, “HEALTHY.” The look on her face was priceless and it was evident she was liberated from the confusing chatter she was hearing daily at her school lunch table.

Over the years our entire family has shaped our choices around the notion that our work and our play as well as our diet and our exercise should help us maintain a healthy and strong mind, body and soul.

I think the most rewarding thing about this approach has been that I now hear my children using the phrase, “healthy and strong” with their friends. And we have had other parents approach us and tell us they had heard it from their child and have now adopted the same approach in their household.

Words have meaning, They shape the way young people think. Be healthy, Be strong. It’s that simple.

Sara is the founder of Salveo Yoga and is a Registered Yoga Teacher (RYT) in Ashtanga and Vinyasa yoga through Yoga Alliance. She encourages children of all ages and with a variety of interests to include yoga into their daily life in order to develop mindfulness for cognitive challenges and to promote strength and healing in their physical endeavors. Sara’s classes nourish the body and the mind. Her laid-back teaching style reflects her belief that improving one’s health should be fun, energizing and challenging.

Learn more about the YogaKids program here.

My Time with Teens

by Karen Martin

Teen YogaKids classes are not high on my experience list. Most often I teach a younger (11 and under) crowd. My recent groups this time would be 12 through 15 years old, one all boys and one all girls. This would be a one-time session for each, offered during a weeklong camp. I was excited to explore yoga with them on a different level than what I enjoy with my preschool and elementary aged kids. I’d like to share with you some observations and highlights from my teen classes!

First of all — they love to talk! We opened the class by having each student say their name and something about themselves that they’d want others to know. This helped me gear the class towards their likes and interests. A few of the students were into martial arts, some soccer; a few had more musical interests (piano, guitar). I found that teaching them to count to 10 in Korean while holding poses gave recognition to my karate kids. Practicing various types of warrior poses for leg strength supported my soccer players. Playing music by Derek Trucks (Sahib Teri Bandi/Maki Mandi) during numerous sun salutations with variations testing balancing skills wowed my guitarists!

They enjoy challenges! They liked holding poses for a longer time and trying more advanced poses. We held various plank poses with attention to breathing through an agreed upon time period, either a count or a short song. We explored more advanced poses by going through a beginner, intermediate and advanced form of the asana. Each student was encouraged to stay at the level most comfortable and doable for him/her. Helping a student find which form best suited their ability was empowering. Their success was determined by discovering the pose that worked the best for them and not necessarily by what everyone else was doing.

They like to learn about yogic philosophy! We took a moment to breathe and acknowledge how finding our “edges” in the poses (how far to go or not go) was another way to learn about ourselves. The practice of satya (truth) focuses on choosing our words to do no harm. Choosing how deeply to experience a pose works much the same way. They began to build awareness how this choice can affect their bodies in a positive, non-hurtful way.

They love to relax with restorative yoga! Bolsters and pillows were used to enhance Savasana. These props are often used in adult practice. They liked how it added another dimension to creating an individualized restful state. And it was definitely a transferable activity to their home environment! Just gathering up some pillows and blankets at home to get comfortable and listening to their own mellow music would be a great de-stressor for the coming school year.

And lastly — just like my little students — they love to play! After many planks and dolphins, we tested our arms by having a tug of war. It was a great way to finish a class with lots of noise and teamwork!

Tips for Bringing Yoga into PE Programs

by Susan Rose

As YogaKids teachers, we are always looking for ways to expand our reach and spread the word about the benefits of yoga for kids. One great way to do that is to offer to teach a class for a local Physical Education teacher. They are often looking for new programs to introduce to their students, and many are aware of yoga, but may not feel confident teaching it themselves. A good time to volunteer is during the Great American Teach In, which is usually the Thursday before Thanksgiving. Schools will be looking for volunteers to share their talents with their students.

There are some key differences to be aware of when teaching yoga in a PE class. First, the physical space may be different than what we are used to. Gyms are large, bright and noisy. Some elementary schools in the south don’t even have gyms, and classes meet outside under a pavilion. You will probably have to use a bigger voice than in a studio! At some schools, it may be possible to use a stage, music room, or library for a more intimate space, but often this is not available.

Physical Education classes are often times much larger, as they may have several classrooms combined. They will probably not have yoga mats, but may have gymnastics or wrestling mats. In elementary schools, carpet squares are usually available and work well. As a last resort, you can ask the PE teacher for “polyspots” to help students maintain their space away from others. Music is always good to use, upbeat as well as relaxing. Most gyms have good sound systems, but check before so you know what you are dealing with.

Since it is a physical education class, it is a good idea to focus on poses and activities that emphasize the physical aspects of yoga: flexibility, strength, balance, and coordination. In the past, there has been some controversy about yoga in schools, so I personally avoid using Sanskrit names, chanting, and using “OM.” Sun Salutations, Warrior Series, seated poses, balance poses, relaxation, and guided visualizations could all be included. Simple partner poses, such as back to back Warriors and Triangles would be fun, or partner Tree Pose. Keep in mind that you will have a wide variety of fitness levels and abilities, and it is always best to keep it simple.

In elementary schools, classes are coeducational. Some middle and high schools separate boys and girls during PE classes, and for yoga, I think this would be preferable. Students this age may have body image issues, and may not feel comfortable participating in a mixed classes. In addition, it might be preferable in the middle and high schools to make the class voluntary, so no one feels required to participate.

Teaching yoga in a physical education setting can be challenging, and rewarding. The benefits for the students are many. Working with the PE teachers can open the doors to other opportunities at the school, or throughout the district. Be sure to invite them to attend your next YogaKids Workshop!

Is Yoga Religion?

by Mary Rountree

If I had a dime for the number of times someone in Alabama asked me if yoga were a religion, I would be a very wealthy woman. This question is one that arises a lot in all regions of the country, but especially in the Bible Belt where religion is a very important component of daily living. As a practicing yogini in the south, how does one address this question with a “yoga-like” answer? Well, it’s simple…yoga is NOT religion.

To answer this question, I respond by looking to the roots of yoga. Yoga began over 5000 years ago as a philosophy, or a science, and a spiritual and physical practice. The very word “yoga” means to “yoke” or to unite the body and mind in harmony. Yoga, as a practice, seeks to correlate all aspects of living as it relates to those around us. Yes, there are some spiritual commonalities between the practice of yoga and of most organized religion, but yoga has no gods to worship or services to attend. Yoga has no statement of religious beliefs. There is no profession of faith. Yoga has no institutional structure or leaders or rules.

What yoga, in the classical tradition, DOES have, however are the Yamas and the Niyamas. These are the moral and internal restraints that regulate our inner lives. The five Yamas are non-violence, truth, not stealing, moderation, and non-greed or hoarding or to take only what is necessary. The Yamas are the moral virtues that, if attended to, purify human nature and contribute to health and happiness of society. The Niyamas are personal observances. They refer to an attitude that we adopt for ourselves to live soulfully and joyfully no matter our circumstances. The Niyamas include purity, contentment, disciplined use of our energy (keeping our bodies fit and healthy), self-study or self-reflection, and celebration of the spiritual.

The Yoga Sutras, the most commonly cited text that forms the foundation for all forms of yoga, make no specific theological claims. The non-sectarian nature of this text has allowed it to remain solid for over 1500 years and allows freedom from religion, therefore making yoga a positive for anyone. The adaptability of modern yoga makes it diverse and flexible enough to be practiced with religion or with no religion. There are as many reasons why people do yoga as there are types of people that do yoga. They range from the secular, practical, body-oriented people to the most spiritual people and anything and everything in between. Yoga serves all these types because its teachings are universal.

Yoga in schools, in the south, especially, is a hot topic because many people do not understand the facts and have a fear of the unknown. However, research demonstrates that yoga can have a direct influence on children’s physical and mental health, as well as concentration and self-awareness. Yoga can awaken a child’s brain and promote creativity and a sense of calmness. Yoga, for just 10 minutes a day, in the classroom can benefit the social and emotional well being of our children. By giving the gift of yoga to children we give them tools to carry with them for the rest of their lives. So, my question to the naysayers is, why wouldn’t you support the overall nurturing of our children? Check out a YogaKids class before you cast your stones.

Transform your life in the YogaKids Certification Program!

How to Grow Your Yoga Business

by Julie Pate

“Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.” – Mahatma Gandh

Earning a yoga certification is a challenging journey; hours are spent learning poses and alignment, and working on proper transitions and class sequences. When learning to teach kids, there are many additional elements that come into play, such as classroom management, teaching to kids of different ages, communicating with parents and teachers, and keeping children engaged.

When I graduated from the YogaKids program I felt extremely qualified to teach yoga to children, and already had a few well-established classes before I even graduated. When I wanted to expand my teaching schedule and make teaching yoga to children more of a career, one that would allow me to help support my family, I had to learn a whole new skill set: how to run a business.

Below are my top 10 tips for growing your business…

1. Be Authentic
In The Yoga Sutras, Patanjali shares with us a guide for living; he leads us on a path to compassion, truth, generosity, and moderation. To authentically teach yoga, you need to actually practice yoga yourself both on and off the mat. You also need to love what you do which will translate into great classes. Kids can read energy. If you enjoy being there, love teaching, they will pick up on that and want to come back.

2. Create a Website
A web site is essential for marketing yourself, your classes, and any other related services you are providing. A web site will help you establish yourself in the marketplace, educate, and connect to your

3. Create Your Brand
You are unique, your services are unique. As Dr. Seuss said, “There is no one alive who is Youer than You.” Convey your unique services in all of your marketing materials. Create a business name, logo and promotional materials that represent you well.

4. Email Marketing
Each time a student attends one of your classes, capture an email address for that child. Compile a list of students, and potential students and use this list to regularly connect with parents and kids. Sending a weekly, bi-weekly, or monthly email will help you stay connected with parents and students, communicate, and educate. Share what you are doing in your classes, successes and schedule changes. Include photos… You might ask parents to work on some techniques at home to reinforce what you are doing in class — possibly a bedtime relaxation exercise or a morning energizing pose sequence.

5. Establish Yourself in Your Community
Make sure everyone you meet knows that you teach yoga to kids. Invite them to invite the children in their lives to attend your classes. Print business cards and brochures, and put them in businesses that your target audience frequents such as children’s clothing shops, libraries, toy stores and recreation centers. Establish local partnerships with these businesses and cross-promote.

6. Communicate Value
Use research studies to help sell your program. On the YogaKids website (yogakids.com), under the Tools for Schools tab, we have a research section:https://yogakids.com/toolsforschools/research. Use this resource to access many studies on the benefits of yoga for children, and share these studies with parents of your students or potential students. The research speaks for itself: yoga has many

7. Build Relationships
Yoga is about connection. Building relationships with your students and their parents is vital to your success. Be approachable, kind, and communicate well. Remember your students’ birthdays or the families’ important life events. Share childrens’ success stories or progress with parents. “Jordan stayed on her mat today” or “Lucas mastered a new pose today”. This will solidify in the parents’ minds the value of your services and they will be more likely to continue and refer your class.

8. Referral Programs
Make sure every parent of every child in your classes knows that you depend on referrals to survive. A simple statement of “I appreciate your referrals! Does Jake have any friends who you think might enjoy yoga as much as Jake does?” I taught a class that was literally transformed by one family. One student’s mom referred either directly or indirectly 12 other students. If you aren’t getting referrals, then offer incentives. Offer one free class for each referral, or what ever works for your budget and time schedule.

9. Think Outside the Box
Birthday parties are a real parent and child favorite, and will bring several new children to your studio. Make sure that party guests join your email list, leave with a class schedule, and are offered a free or discounted class to come back.

Girl/Boy Scout Troops are another avenue to reach a large group of kids. Contact your state’s main office and provide your business information. Once you teach a troop, set a schedule for additional classes and ask if the troop’s mothers/fathers can refer you to other troops in the community.

Summer camps are a great way to get exposure and grow your marketing list. Many camps are looking for special themes, or additional before/after camp options for families. This is a great way to get in front of a large numbers of kids

Sports teams are looking for ways to improve performance, and enhance their team’s abilities. Yoga fits perfectly into any sport program. Approach team sports in your area from soccer to football to swimming. Offer your services for a quick after-practice cool down, a full session, or a once-a-week addition to what they are already doing. Most parents are willing and able to invest in any activity that will enhance their child’s performance.

PTA/PTO: Many local area school parent-teacher groups are looking for before/after school programs that will benefit their kids. Parent groups might decide to draw an income from your classes, or supplement your classes as a benefit to their families.

9. Take time to breathe.
Sit quietly in nature and visualize the career you want. See yourself positively impacting the lives of the children and families in your community.

Get the support of YogaKids in your kids yoga business!

Stop the Homework Hassle

by Alicia Mauldin

Children today are busier than ever. This morning, my 9 year old son woke up early, ate breakfast, went to school for 7 hours, had a snack, played outside with a friend, rushed to lacrosse practice, ate dinner, got ready for bed, read a few pages in his favorite book and then went to sleep. Oh yeah, he also had to squeeze time to complete his homework and study for an upcoming spelling test!

While sitting at the kitchen table, he was very frustrated after a long day at school and the last thing he wanted to do was review his spelling words. Sensing his frustration, though cliché, I advised him to take a few deep breaths, walk away, build something with his Legos (to redirect his thoughts) and then come back to the table five minutes later.

When he returned, we practiced Take 5 Breath together and repeated it five times. Deep breathing helps to relax the nervous system as well as oxygenate the brain. Children are in their optimum state for learning when they are both relaxed and alert. Now that he was more relaxed with his mindful breathing, it was time to awaken his mind. We started to do Punching Bag Pose, punching our hands across our bodies all the way to the floor, then back up again. Crossing the mid-line of the body helps the left and right sides of the brain to communicate. Bending forward not only has a natural calming affect on the body, but taking the head below the heart, helps to get more freshly oxygenated blood to the brain. We then balanced on one foot in Tree Pose to help focus the mind. We concluded with some Eyes Around The Clock making big eye rolls in one direction and then the other direction, to continue to awaken the mind. One more deep breath together and he was ready to tackle his spelling words.

It does not always work and there is not magic formula for homework time to run smoothly every day. Sometimes children (and even adults) are just too tired or emotional to come back to a place of being both relaxed and alert. But as we practice these skills with our children, they begin to learn them on their own and they can begin to regulate their own energies. When my 10 year old daughter, who has been exposed to yoga most of her life, gets annoyed with her brothers, she begins to breathe deeper and knows it will naturally calm her down. What a great tool for our children to have! And by the way…these poses work to help calm and focus adults too!

Take 5: Sit cross-legged. Lift one finger at a time as you breathe in through your nose and count in your mind: 1, 2, 3, 4, 5. Pause for a second with your hand up. Slowly breathe out through your nose and count backward – 5, 4, 3, 2, 1, putting down one finger at a time for each number. Repeat.

Punching Bag Pose: Sit comfortably on your heels or cross-legged. Clench your hands and form fists. In tandem with your breath, punch across your body one arm at a time, like you were swinging at an imaginary punching bag. Stay focused, as your head and eyes turn from side to side watching the punch of the arms. Try to keep the punching action at shoulder height.

Tree: Begin in Mountain Pose. Lift one foot and press your foot against the inside of your other leg. You can use your hand to place your foot anywhere between your ankle and inner thigh. Avoid the knee joint. As your balance gets stronger, you’ll be able to raise your foot higher up your leg. Bring your hands to your chest, palms together in Namaste position. Then raise your arms up above your head. Stretch them out wide, like the branches of a tree. Separate your fingers. Balance and breathe. Now repeat on the other side.

Eyes Around the Clock: Use this technique anytime you need to soothe and rest your eyes.Take any seated position. Rub your hands together until they feel hot, then place the palms of your hands over your eyes. Let them soak up the heat. Keep your fingers close together so no light comes through. You can keep your eyes closed or open. Imagine a clock hanging in front of your eyes. Move your eyes to each position around the clock like this:

Look up and down, from twelve o’clock to six o’clock and back to twelve o’clock;
Look right to left from three o’clock to nine o’clock and back to three o’clock;
Look diagonally from one o’clock to seven o’clock and back to one o’clock;
Look from eleven o’clock to five o’clock and back to eleven o’clock.
Now start at twelve o’clock and look at each number around the face of the clock.

Then, start again at twelve o’clock and move in the opposite direction. Circle the cock clockwise three times, then reverse. Try to keep your head still and move only your eyes.

Learn ALL the YogaKids poses and their benefits as a Certified YogaKids Teacher!

Lessons from Preschool Yogis

by Helen Anne DiMeglio

Create a Routine

In my experiences with preschoolers, I’ve embraced the freedom to keep classes simple. For example, the first thing I did was create a simple routine: a ritual opening, a set of warm-up exercises, a few poses that relate to a theme (this is the variety from week to week), maybe an activity or a book, and a Savasana ritual.

Teach the Base Poses

A big difference I see between preschoolers and older kids is how you give instructions. A simple pose, such as Cat/Cow, needs step by step direction at this age. They don’t all know what it means to “get on all fours.” I look around and see them mooing and meowing from child’s pose or Down Dog or something in between. So the first two weeks of each school year, I teach the base poses. Then, we practice how to go from a base pose to another pose.

Identify Body Parts

Another important point to remember is that preschoolers don’t all know the names for body parts yet, such as heels, palms of hands, or wrists. So we identify body parts before we place them. I make it fun by incorporating Mrs. Yoga Says and they laugh a lot as we try to move quickly to the pose I call out.

Remember They Receive More Than You Realize

Generally my classes go very well. I almost always leave feeling happy. But as in all jobs, some days are better than others. Maybe it is my mood, maybe some of the kids were just not at their best, but there are days when I ask myself after class, “Really, what just happened?” Thankfully I am frequently given reminders that they are taking in much more that I realize. Reminders such as these are true gifts:

A mom of four boys tells me that in the middle of an especially chaotic morning at home, her youngest child sits on the kitchen floor in pretzel legs and starts to OM.
A parent at a sports event stops to tell me how much his child talks about yoga and does the poses at home. (This child is a daydreamer in my class.)
The child in class who finishes my sentences and gives the class directions to a pose.
The child who will not ever cooperate hugs and kisses my leg at the end of class.
My favorite text from a mom saying her daughter told her that she needs to lay down in Savasana.
In deep relaxing breathing, a child looks like she is truly breathing in the breath of life.
Kids remembering and requesting certain poses.

Yes, preschoolers do learn in yoga class and I am not spinning my wheels. Preschoolers keep me on my toes and make me laugh. They remind me why I love yoga and renew my gratitude for my YogaKids training and community.

Yoga in the Classroom: Promote Creativity, Comprehension, and Focus

by Mary Rountree

Children Doing Partner Pose While Sitting

As teachers, how do we harness our students’ energy for productivity within the confines of the classroom environment?

Yoga breaks can really help those high-energy students by giving them the tools to calm themselves and focus while at the same time channeling that energy in more appropriate and functional ways I’ve been using yoga in my classroom for several years now and the change in all my students is amazing.

Guided visualization fosters creativity and allows students to learn to visualize special places, people, and things that are important to them as well as use their vivid imaginations. Those children that are constantly complaining that “I can’t think of anything to write about” benefit by tapping into the creative side of their brain and, at last, have something to write about. This also helps in reading comprehension, as visualizing text is a strategy used to remember what they’ve been reading. Characters, stories, and setting come to life in the brains of all students.

I’ve found that my high-energy students are often some of the most creative thinkers of the bunch and benefit greatly from guided visualizations in many ways. Using their imaginations and writing and drawing about the experience keeps them focused and on task. The break from the normal often-boring routine of “typical schoolwork” allows them time to focus their energies on a different level.

Most students by third grade realize that they have little control over their impulses and un-channeled energy within the classroom — as they’ve already been told repeatedly by teachers to focus on their work, stop blurting out, and sit on their bottoms. For these students, it is virtually impossible. They certainly don’t want to be like this. Why would a child choose to be singled out for disruptive behavior?

Yoga breaks provide them an opportunity to exert some energy during the faster-paced movements. as well as focus during the movements that require balance and complete attention. Breathing exercises can help them to calm their bodies when they feel that their insides are moving so fast and their thoughts are like shooting fireworks in their brains.

After a few weeks of practice, these students use these tools without guidance and learn to self soothe at school as well as at home. Every year, students, upon being assigned to my classroom ask about yoga. They want it. Their parents want it for them — even in Alabama! Many parents do yoga and know the benefits that the focused postures, breathing and relaxation have to distress. Why wouldn’t they want that for their children?

Morning Glory

by YogaKids Team

Instructions

Begin in Child’s Pose.
Lift your face up to the sun, and sit upright with your legs still folded beneath you.
Lift your hands high and wiggle your fingers like leaves in the wind!
Take deep breaths and wiggle like a vine.

Activity Ideas for Home or Classroom

This is a great way to wake up and energize in the morning before school!

Powerful Warrior (also known as Superboy, Supergirl)

by YogaKids Team

You may have already become a Brave Warrior and a Bold Warrior, too. Now it is time to become a really powerful warrior. Make yourself as powerful as Super Girl and Super Boy.

Instructions

Jump your feet apart (Steps 1-6 are just like Bold Warrior.).
Stretch your arms straight out of the shoulders, palms down and fingers stretched.
Turn your toes toward the right.
Bend your right knee into a right angle.
Turn your torso forward.
Raise your arms alongside your ears. Feel the support of the earth underneath you and stretch your hands to the sky.
Shift your weight completely onto your front leg.
Pick up your back foot and stretch your leg behind you.
Keep both legs as long and strong as possible.
Stretch your arms forward. Fly.
Change sides.

Activity Ideas for Home or Classroom

Body Benefits
Many of our YogaKids also call this pose the Super Boy or Super Girl pose. They like to sway from side to side like they’re flying. Try this version and test your strength and balance.

Laughing Language
What makes you a Super Kid? Write down your words or have your mom or a grown-up help you. Here are some examples:

I am a Super Boy cause I can run really fast.
— Conrad, Michigan City, IN

My grandma calls me super girl because I love yoga and can bend in all different ways.
— Amy, New Buffalo, Michigan

I have a super cat and she can jump on and off the roof.
— Ruth, LaPorte, IN

We All Win
Try this pose with a partner and help each other.

Stand facing one another.
Stretch your arms overhead.
Bend forward at your hips and take hold of your friends hands, wrists or arms.
Balance together. Help each other. Smile at each other.
Switch legs.

Nutrition
Kids love to be fed with their airplane spoons when they were little. Their mouth was the hangar and the healthy sweets would come flying in. If your child needs some fun and incentive to eat healthy foods, play ‘Flying Foods.” Zigzag, loop-de-loop or circle her airplane spoon into her mouth filled with small, sweet, delicious fresh fruit pieces like strawberries, blueberries, bananas, mangos or papaya. Organic, naturally sweetened yogurts, whole grain cereals and raisins, currants or other dried fruits may also be appreciated.

Ankle-Heel-Toe Walking

by YogaKids Team

Let’s do some wacky walking, and find flexibility and fun with our feet.

Pose Instructions

Lift your heels and walk high on your tiptoes.
Lower your heels to the floor, lift your toes in the air, and walk on your heels.
With your feet flat on the floor, roll your ankles in toward each other. Balance on the inside edge of your feet (your arches) and walk.
Roll your ankles away from each other, balance on the outside edge of your feet, and walk around again.

Activity Ideas for Home and Classroom

Musical Musings Element
Put on your favorite music or make your own. Clap your hands to a beat or grab a pair of rhythm sticks like Devon and Kiva in the above photo. Listen to different types of music and ankle-heel-toe-arch walk to the various beats that your hear. Enjoy toe jamming with your feet.

We All Win Element
Play “Follow the Leader.” Mix up the four styles of wacky walking in various combinations and call out the directions to the children. Take turns being the leader of the ankle-heel-toe-arch walking brigade.

Awesome Anatomy
Your feet contain 52 bones, 66 joints, 38 muscles and 214 ligaments. One quarter of all the bones in your body are in your feet. This pose helps you locate the bones in your feet. Can you feel ‘em all ?

Body Benefits
Good posture starts with happy feet. The feet set the alignment of the body structure from the ground up. Flexibility and muscle tone in the feet is an important part of overall fitness.

Visual Vignettes
Have students trace their feet and label the parts: toes, nails, heel, arch, ball, and maybe even some reflexology points. Encourage them to add decorations like toe rings, tattoos, henna or nail polish to their drawings.

Brave Warrior

by YogaKids Team

Children feel strong and proud in this Brave warrior pose.

Instructions

Jump your feet apart.
Stretch your arms straight out of the shoulders, palms down and fingers stretched.
Turn your toes toward the right.
Bend your right knee into a right angle.
Turn your head.
Focus on a point beyond your outstretched fingers.
Come up.
Turn your feet to the left.
Do the pose on the other side.

Activity Ideas for Home or Classroom

Affirmations
Do you feel powerful in this pose? Repeat the following statements. Make up some of your won that make you feel like a Brave Warrior.

I am brave!
I am powerful!
I can do anything!

Reading Comes Alive With Yoga
Take your child to the library or bookstore. Find books that are about bravery and courage, like Secret of the Peaceful Warrior by Dan Millman or Arrow to the Sun by Gerald McDermott. Read the stories together and discuss the powers of the warrior.

Body Benefits
The Brave Warrior pose builds strong legs, as well as provides focus and develops strength and stamina.

Nutrition Tip
Invite your child to be a warrior with foods. Take chances. Try new tastes.

Make friends with a new vegetable, the next time you go to the grocery store. Have your child pick out a new vegetable at the store this week. Bring it home. Talk about the vegetable. Research the vegetable – where does it grow? What kinds of vitamins and minerals are in this vegetable? Find recipes and prepare them together. Slice it, steam it, use it in a salad. Add it to a stir-fry or eat it raw!!

Tea with a Triceratops

by YogaKids Team

https://s3-us-west-1.amazonaws.com/mgvids/Tea+with+a+Triceratops.mov

by K.T. Wiegman

Almost three-quarters of Earth’s surface is covered by water. The planet stores moisture in oceans, lakes, glaciers, ice caps, groundwater – even inside you. No matter what form the water takes, it’s still the same water, changing from liquid to vapor and back again in what we call the water cycle.

It all starts with the sun. Heat from the sun warms up the oceans and lakes and rivers. Some of the water evaporates, rising invisibly through the air. The higher it goes, the cooler it gets. When it gets cold enough, the water sticks to tiny bits of dust or ice in the air, condensing into clouds.

Clouds may look huge, but the water droplets in them are very light. But those droplets can bump into one another and combine, making bigger and heavier drops. When the drops are too heavy to stay in the sky, they fall to Earth as rain, snow, sleet, or hail. That’s called precipitation. Some of that precipitation is absorbed into the ground. Some is frozen into snowpack, ice, or glaciers. The rest is collected by oceans and lakes and rivers, where it gets warmed up by the sun, and the cycle begins again.

The total amount of moisture on Earth doesn’t change. The water in your bottle right now might have been drunk by a dinosaur 65 million years ago. It’s just changed shape over and over in the endlessly repeating water cycle.

Sun Salutations are a cycle too. The next time you do Sun Salutations, try being a drop of water. Starting in Namaste, feel the sun warm you. Raise your arms and evaporate, stretching upward into the sky. Fold forward and let yourself come to Earth like a gentle rain. Lunge with your leg out long and graceful as a river. Push your hips into Down Dog like a snowy mountain peak. Collect yourself back into Namaste and you’ve completed the cycle.

Congratulations, water! Now take a break.

Our Galactic Community

by Jessica McNeil

by Christian Huber

On your way to school you glance at the Sun. This gets you thinking about something you learned in your science class: you and everyone else on the planet are whirling around the Sun at a whopping 65,000 miles per hour!

Talk about getting nowhere fast! And Earth sure knows how to keep its distance: 93 million miles!

93 million miles is far, but the distance from your classroom window to the nearest star (besides ours, of course) is 20 trillion miles, or 4.22 light years. (A light year is the distance light can travel in a year). And that’s but a short distance when it comes to the size of our Milky Way: 100,000 light years across!

But did you know that our Milky Way is but part of a massive community of galaxies?

Scientists only recently discovered just how large our neck of the woods really is.

The Milky Way is just one galaxy located within a system of galaxies known as a “supercluster.” Scientists have named our supercluster Laniakea, which, in Hawaiian, means “immeasurable heaven.”

So just how big is our home supercluster of galaxies? It is actually measureable, and it’s the probably one of the biggest numbers you’ve ever heard.

From end to end, it’s five hundred million light-years across! So our Milky Way galaxy is just a tiny suburb of this vast “city” of galaxies – there are 100,000 of them! Think of Laniakea as a tree house that sits on a crowded branch within a sprawling Tree of the Universe overflowing with tree houses!

Ah, finally. It’s after school. You’ve done your homework. You have some free time. You walk outside or stand by the window. Time for Yoga! You start with Reach For The Sun. You plant your feet in Mountain Pose. Arms at your sides. Then you reach high with your right hand, as high as you can…

Except now you’re not just reaching for our Sun.

You are reaching for this… our home supercluster of galaxies known as Laniakea.

For we are here…[/vc_column_text][/mk_custom_box][/vc_column][/vc_row]

Help! I’m Being Bullied at School!

by Jessica McNeil

Dear Ms. Yoga…

I’m being bullied in school. What should I do?

Signed,

Scared in School

Dear Scared,

First of all — I want you to remember this basic fact — no one deserves to be bullied. It doesn’t matter who you are, what you look like, what you’ve done — NO ONE deserves to be bullied.

Unfortunately, this fact doesn’t stop bullying from being a major problem in schools. Remember this too — you are not alone. Many kids — just like you — have the same problem.

So what can you — and others like you — do about it? Here are a few strategies for dealing:

Imagine you can send a wave of powerful, energy right through the person who is acting like a bully. Like imaginary water that can put out their fire. He or she is just acting out an insecurity of their own. Anything that they are saying to you might just be a projection of what they are really feling about themselves. You can be strong, compassionate and smart enough to not get caught up in the drama.

Practice visualization. A bully’s words are only as powerful as YOU allow them to be. Imagine the bully shrinking down in size or that the words he or she is using are an alien language of gibberish. Pretend there’s an invisable wall around you and watch the bully’s words bounce off the wall

Tell an adult you trust about the bullying. This can be a teacher, counselor, coach or parent — as long as it’s someone who will take you seriously and listen to you. This can be really hard, but if you’re frightened, it’s an excellent course of action. An adult can support you and help with ways to change the situation.

Recite a mantra. A mantra is a word or statement that you can repeat that gives you strength and courage. Reciting a mantra in your head can give you power when you feel weak or frightened. Try repeating “I am fearless. I am strong. I am loved.”

Be brave. Bullies prey on weakness. When bullies see that you aren’t weak, they’ll be less interested in you. Stand tall, laugh it off, and remember your mantra. Do the Warrior Pose at home to feel strong.

Bullying is a real problem (and the problem isn’t YOU). Yoga can be part of the solution. It can help you develop self-esteem and coping strategies. Another great thing about yoga is that it can actually change the BULLY. If you know the bully’s teacher — talk with him or her. Suggest adding some yoga into the classroom. Most bullies are acting out of a need for attention or a sense of power and authority. Yoga can help curb these needs and change the bully’s negative energy into something positive.

Stress Less!

by YogaKids Team

by Susan Rose

Clean your room!

Do your homework!

Don’t do that!

Sometimes it makes you want to scream!

It’s called stress, and everybody has it. Moms, Dads, teachers, and especially kids all have stress.

What is stress? It’s different for each person, but usually it means too many things to do and not enough time or energy to get them done.

What does stress feel like? It might feel like a pain in your belly, or a headache. It might feel like you are going to explode, or like you just want to go back to bed and hide under the covers. It might feel like you are really mad and want to hit something. But getting mad or hiding aren’t really going to make the stress go away. In fact, it might make it worse.

So what CAN you do when you are feeling stressed? The number one best idea is to breathe! Do Take 5, or Peace Breath to help your body calm down. Breathing can be done anywhere you are: at home, school, on the car, or on the playground. You can even ask your mom or teacher to do it with you. Doing yoga poses can also help you get rid of stress. Poses like Volcano can help get rid of some of the yucky feelings in your belly. Tree Pose can help you feel strong, centered, and focused. And when you really feel like going back to bed and hiding under the covers, try doing Child’s Pose for a few minutes. Of course, all these poses are great for adults, too.

After your body and mind are calm, it will be easier to handle whatever tasks were giving you stress. So the next time you feel stress taking over, take a break and do some yoga!

Kitchen Safety – It’s Important!

by Jessica McNeil

Making food can be super fun and awesome, and to keep it that way, it’s important to practice a few safety tips when you’re in the kitchen. Having adult backup, knowing how to sterilize and clean your work area, and understanding the proper way to handle different types of foods are all things you need to know and do.

Grown-up Back-up

Before you get started, make sure you get permission to start your cooking project. Let your parent know if your recipe uses knives, a stove or any other appliance used to heat food, or other types of kitchen appliances (blenders, food processors, and other stuff like that), you need to ask an adult for help, especially when you’re just learning.

Having an adult helping you while you cook will help keep you safe, and make sure you have the ability to act properly and quickly if something goes wrong. Besides, it’s always great to have a second set of hands in the kitchen…even the professionals have assistants, and sometimes even whole teams!

Wear an apron to keep your clothes clean and avoid staining. Make sure your shirt, especially, isn’t too large and baggy, as loose fabric can get caught on moving appliance parts, catch on fire, and create other hazards.

Big Bad Bacteria

When you’re working with raw food (even vegetables), you have to keep your kitchen, your cooking gear, and yourself — CLEAN. When you keep your materials clean, it keeps bacteria from contaminating your food.

BACTERIA is what makes you sick (germs), CONTAMINATION is what happens when dirty stuff (like bacteria) gets into clean stuff (like your food). Food doesn’t have to LOOK dirty to BE dirty, so it’s important to:

Practice the following SUPER IMPORTANT safety tips all the time

Before you start, wash your hands with soap and clean water
Wash your hands before and after handling raw meat, poultry, egg, and fish products. < Really important
Wash your cutting board, knives, and surfaces, especially in between switching from meat to raw veggies and fruits
Make sure all your fruits and veggies are thoroughly washed (you can fill up the sink with water and a couple Tablespoons of white vinegar to make a good veggie wash)
Clean as you go
Don’t eat raw eggs, or foods that have uncooked eggs in them (like dough)
Wash your hands before you eat
Have an adult help you properly store leftovers

Sharp and Hot – PAY ATTENTION!

Always ask your grown-up if you can use appliances with cutters, blades, or heating elements. If they say it’s ok to use a knife, point the blade away from your body and keep your fingers away from the blade when you’re cutting. And watch it when you’re not using it, too. Be careful where you wave that thing!

Pay Attention! Give 100% of your attention to what you’re doing at all times.

Don’t get burned

Use potholders or oven mitts when handling hot pots, pans, or baking trays. Don’t use your shirt, or a towel, or the cat.
Turn pot and pan handles toward the back of the stove so you won’t flip them over by accident.
Never try to relight the pilot light on a gas stove. Only an adult should do this. An adult should also light the burners for you and make sure to pay close attention when you’re near the stove so you don’t catch yourself, clothes, or utensils on fire.
Use only microwave-safe dishes in the microwave. Some dishes can break, crack, explode, or get too hot in the microwave. If you’re not sure if something is safe for use in the microwave, ask your grown-up.
NEVER put anything metal in the microwave. Even a little foil on a label can cause sparks and fire.

If you practice good safety and cleanliness, and pay attention to what you’re doing, cooking can be a grand adventure. If you have any questions about what’s safe and what’s not, ask your grown-up! Chances are, they know a thing or two about kitchen safety.

Orange Pops

by Jessica McNeil

There is nothing better than a cold popsicle on a hot day!

The only problem is that most popsicles are filled with junk like dyes and artificial flavors. The only way to get around that is to make your own!

All you will need is a gallon of all-natural orange juice, a popsicle mold (found at any grocery store), and a freezer, an ice cave, or simply a very very cold place.

The prep is easy…

Pour your orange juice into the mold
Place the mold in the freezer
Let the juice freeze overnight
Enjoy next to a pool or under the sun in your backyard.
It is that easy, I promise.

Try this same method with your favorite juice (lemonade, watermelon juice, limeade, the sky is the limit). One of my favorite things to do is add a little coconut milk to the juice mix for a creamy, delicious summer treat.

Pesto Pasta

by Jessica McNeil

Pasta is the Italian word for…pasta! Pasta is a basic staple of Italian cuisine. It refers to noodles of all types, from penne to macaroni, lasagna noodles, bow-ties, and more! In this recipe, we will use whatever type of pasta you’d like. Use gluten-free pasta to make this dish gluten-free.

Serves: The whole family!

The shopping list:

1 box of your favorite pasta
a big bowl of basil pesto (see basil pesto recipe)
1 tablespoon olive oil
1 handful of parmesan cheese
2 tablespoons of Pine nuts

The prep:

Boil Water with several pinches of kosher salt
Add pasta after the water is boiling
Throw pasta against your refrigerator to see if it sticks — if it does, it is ready! (This will only work with spaghetti or angel hair.. and if you clean up after yourself).
Strain pasta into a colander

The fun part:

Place pasta back into your pot after it drains
Add a generous amount of pesto. Stir with a wooden spoon.
Scoop pasta into a serving dish.
Garnish with lots of parmesan cheese, a sprinkle of toasted pine nuts and a drizzle of olive oil
Enjoy!

Quesadilla

by Jessica McNeil

The quesadilla is a dish that originated in Mexico. It is traditionally made by filling a corn tortilla with cheese (and sometimes extra stuff like meat, onions, or other vegetables and herbs), folding it over, and melting it together. You can add whatever you want to your quesadilla!

Quesadilla is pronounced “kay-suh-DEE-yuh.”

QUESO – “KAY-so” – means “cheese” in Spanish.

Serves: 1

The shopping list:

3 tablespoons vegetarian refried beans

2 six-eight inch wheat tortillas (or corn, for gluten-free)

A handful of shredded cheese

The prep:

Spread your refried beans and sprinkle cheese onto one tortilla

Place other side of tortilla on top

Heat a skillet to medium high and place quesadilla on the hot skillet

Cook on each side for about a minute or until cheese is melted

The fun part:

Slice into fourths and serve with a side of sliced yummy avocado and salsa

Put on a sombrero (hat) and enjoy!

Fancy Pants Grilled Cheese

by Jessica McNeil

This is a fun spin on a standard grilled cheese sandwich.

Yield: 2 sandwiches

The Shopping List:

4 slices of your favorite whole wheat bread

3 tablespoons of olive oil

2 deli slices of provolone cheese

2 deli slices of fontina cheese

1/3 cup thinly sliced white onion*

1/3 cup store bought roasted red peppers (rinsed,drained,thinly sliced)*

*If you don’t like onions and peppers, you may leave them out, but try adding veggies you do like! I also like to add avocados, fresh spinach and tomatoes into my grilled cheese sandwiches! You can even use some homemade pesto for extra yumminess.

The prep:

Heat a medium sized skillet on medium/low heat. Add one tablespoon of olive oil

When hot, add your thinly sliced white onion

Cook onions until they are slightly brown, then add roasted peppers.

Cook until peppers are hot then remove from heat

Lay 4 pieces of bread onto a cutting board

Brush the top of each piece with olive oil

In a large pan, apply medium heat

When the pan is hot place your bread into the pan olive oil side down

Add one slice of cheese to each piece of bread

Add your onion and pepper mixture onto two of the pieces of bread

Fold bread over to create a sandwich

When golden brown and melted on each side, remove from pan

The fun part:

Slice sandwiches in half and share with your best friend

Enjoy immediately

Basil Pesto Spread

by Jessica McNeil

Pesto is an Italian dish that can be used as a sandwich or cracker spread, pasta sauce, and more. It is SO DELICIOUS. I put it on everything and then have nice garlic-breath.

Pesto comes from the Italian word pestare (peh-STAR-ay), which means to ‘pound, crush.’ It got its name because, before people had food processors, if they wanted to squish up herbs and spices very small, they would use a mortar and pestle (some people still do!), which looks like the picture on the left.

If you’ve ever been to a Mexican restaurant, you may have seen a mortal and pestle that looks like the one in the picture filled with guacamole. Mortar and pestles are great for smooshing all kinds of things! You can pestare the ingredients for your basil pesto in a mortar and pestle, or you can take a shortcut and use a food processor.

Basil Pesto

Yield: 2 cups

The Shopping List:

2 cups basil leaves, tightly packed

2 teaspoons of garlic, minced (chopped as small as physically possible)

1/2 cup grated Parmesan cheese

4 tablespoons lightly toasted pine nuts

1 cup of extra virgin olive oil

1 teaspoon kosher salt

The prep:

Add all ingredients into blender or food processor with a quarter of your total olive oil

Turn blender on (don’t forget the lid… Or to plug it in)

Slowly drizzle the remaining olive oil into the blender

Blend until all is combined.

Taste. Make any adjustments needed.

The fun part:

Pour pesto into an airtight container

Store In the refrigerator for up to 5 days.

Label, ‘don’t eat’ because it is that good, use this pesto on everything!

Lettuce Wrap

by Jessica McNeil

This lettuce wrap is a great way to have a sandwich when you’re out of bread. Plus, I’m pretty sure it’s a well-known scientific fact that food eaten in roll-up form is at least three times as fun as food eaten in flat form.

Did you know: Romaine lettuce is super delicious AND super nutritious! It’s true: romaine ranks higher than spinach and kale on the nutrition scale, has tons of good veggie protein, and has a mild flavor that most people can enjoy.

Serves: 1

The shopping list:

1 romaine lettuce leaf
Your favorite slice of cheese
Your favorite assortment of vegetables (sliced thinly)
Any meat or meat-substitute you want to add, chopped into very small or thin slices

No prep, only fun!

Use the romaine lettuce just like you would a piece of bread

Add your ingredients and a drizzle of your favorite salad dressing, roll it up, and eat it!

Note to parents: This is a very fun recipe for the kids when they have friends over or for an after school snack. Present an assortment of items buffet style and let them build their own ‘sandwich.’