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Tag Archives: kids fitness

RockStar Yogis :: c r a f t :: DIY Savasana Eye Masks

07 Thursday Oct 2010

Posted by Stefanie Van Aken (RSMLVTravel) in Fun

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diy, Fitness, kids fitness, kids yoga

Kids love savasana. No really. It’s their most favorite pose. It’s the first pose they ask to do the minute they walk into class. I like to incorporate meaningful crafts into RockStar Yogis lesson plans that call for it. Since I happen to love savasana, too, I want it to be special for the kids every time. We dim the lights, turn on the (battery operated) candles, spritz the room with lavender, turn on some ambient yoga music and get to the business of relaxing. To take this one step further, I like to introduce a little DIY savasana eye mask for the kids to help them connect even deeper into the last, yet most important pose of their practice.

DIY Savasana Eye Masks RockStar Yogis

This project is super duper easy, and you can take it to so many levels depending on how creative you want to get with it. Some even have suggested it for gifts, along with a soothing tea ritual, candles, etc.; the ideas here are limitless. I made one for each of my kids, and their excitement to have something that would help ease tension, breath by breath, and help close their eyes to relax on their own, was pretty remarkable. And, guess what, it can cost as much or as little as you want! For this particular project, I used clean, but solo socks- orphans, mismatched, death by dryer socks that have been sitting in a bin in my laundry room for *ahem* months. Of course, I do not use my family’s worn socks for my RockStar Yogis classes, but socks bought from the dollar bins or a package of tube socks work great. If you are incredibly talented, or patient, with the sewing machine, then some fabric and stitching would create the same idea. But, I am not, so we use socks around here!

DIY Savasana Eye Masks

DIY savasana eye masks supplies

Materials Needed:

  • white rice
  • flax seed
  • lavender flowers (optional)
  • tube socks
  • favorite essential oils
  • rubber bands
  • burlap twine or baker’s twine
  • iron-on decals (optional)
  • scoop
  • large bowl
  • wooden or plastic spoon for mixing

DIY Savasana Eye Masks Materials

Side Notes:

  • I bought the white rice and flax seed at my local Sprouts in the bulk section. 3lbs was just under $3, and that’s more than enough for a family project. 3lbs of each yielded 13 masks.
  • Any sock will do, but I found the men’s sizes to work the best so you can manipulate the size of each mask better. If you can find tube socks or knee highs without ridges, even better. The $1 store had great women’s knee highs that I ended up using for my class.
  • There are definite rules around which essential oils are the most relaxing. I used a blend of lavender and chamomile, but you can research to find the best oils for you and your family.
  • Iron-on decals, fabric letters with glue, shapes, patterns, etc., this is just all about making each mask unique so the kids can tell the difference to know which one is theirs.

Directions:

  • Decide how long you want your eye mask to be. Obviously, masks will be bigger for adults, smaller for kids. Once you take a rough measurement, cut the open end of the sock to your measurement.
  • Tie off the closed end of the sock about 1cm from the end with a rubber band. Wrap the rubber band a few times so the seeds do not slip through. For looks, after I’ve rubber banded the closed end, I also cut the tip off to give it the same rough edge as the other side.
  • If you are using iron-ons or fabric glue for letters, shapes, patterns, now is your chance.
  • Use your scoop to measure about 2 scoops of each rice and flax seeds (so 4 scoops total) per mask (add 1 scoop lavender flowers if desired), and empty into bowl. Depending on the size of your mask, you may want to do 3 scoops, but not too much where the masks are overstuffed.
  • Add 2-3 drops of essential oils per scoop. If you are blending, then start with 1 drop each per scoop. Example: (2) masks = (4) scoops rice + (4) scoops flax seeds + (4) drops lavender + (4) drops chamomile. Of course, this can be at your discretion, adding 1 drop each until desired strength is reached. If you accidentally add too much of the oils, add more rice and flax seeds. Use caution with the oils, as less is more.
  • Mix rice and flax and oils until well blended.
  • Use your scoop to fill sock, not over filling. Leave about 1/2″ at least to the opening of the sock.
  • Tie off open end of sock with rubber band, wrapping rubber band until taught so seeds and rice do not slip through.
  • Use burlap twine or baker’s twine to cover up rubber bands on each end.

RockStar Yogis DIY Savasana Eye Masks

The cool thing about these little bags is since they are just rubber banded on the end, you can always undo one end to add more seeds and rice and/or oils as time goes by. These little guys can also be thrown in the microwave for up to 30 seconds for a warm, soothing experience, or toss in the fridge for a cooled one. Either way, when your child is feeling the need for less speed, make sure their savasana eye mask is handy to help calm their minds and move their bodies into a state of relaxation. Perfect for bedtime rituals, for an anxiety release, or stress blocker. NaMaStE.

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RockStar Yogis :: s i n g s o n g :: I’m a Little Yogi

04 Monday Oct 2010

Posted by Stefanie Van Aken (RSMLVTravel) in Fun

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Fitness, kids fitness, yoga

One of the exciting things about teaching kids yoga in my RockStar Yogis classes is the challenge of discovering a vehicle to deliver the thoughts, words and patterns that are familiar to them without pointing out the obvious. Song fills the soul, heart and mind. There are studies proving, for some, it is easier to learn through song then straight textbook. In this, I believe. My children both had the most amazing 2nd grade teacher who taught the names of the presidents (all 43 of them!), all 50 states and capitals, and the preamble to the Constitution all in songs that she wrote both lyrics and music. You know how I know this works? They are in 6th and 4th grade, respectively, and they still run down the states, capitals and presidents by humming along to the tune until they get the answer they were searching. Admittedly, I now do the same with all four of her songs. Once, in Washington, D.C., on a tour of the U.S. Capitol building, they both busted out the songs to our tour guide, in harmony. They get stuck in your head, but it’s a good thing if the song is teaching something!

I'm a little yogi rockstar yogis sing songs

I love thinking about tunes to songs kids know, and how I can rearrange them to create a mini-flow. You can do this, too! Take a moment to hum along to one of your child’s favorite songs, take a few lines, and see how you can replace words and add movements associated with yoga. Or, do it together. The moves do not have to be complicated at all. Start by thinking of some of your favorite yoga poses or flows, or ask your child about their favorite poses, then put them in combination with an easy tune. Whether it be an old fashioned nursery rhyme or something off the KidzBop station, find something you both like to sing together. Don’t over complicate it…K I S S (Keep It Simple Shishya!). Here’s a new one I’ve added to my playlist in my RockStar Yogi classes:

I’m a Little Yogi

Sung to the tune of, “Im a Little Teapot”

I’m a little yogi

calm and wise

here is my mudra

here is my spine

I take a deep breath in

reach my arms to the sky

And exhale peace, love and light

(start with kids sitting in lotus or criss cross apple sauce, spreading fingers wide, clapping hands together, then placing thumb in the center of chest)

hands at heart center | photo by Stefanie Van Aken rockStar Yogis

I’m a little yogi

calm and wise

(keeping hands together touch thumbs to forehead on calm, mouth on and, back to heart on wise)

hands to mouth | photo by Stefanie Van Aken RockStar Yogis

here is my mudra

(have children make “ok” fingers looking with their eyes through the wholes, then placing hands on knees)mudra lotus | photo by Stefanie Van Aken RockStar Yogis

here is my spine

(reach up and back behind shoulders to reach for spine- this allows children to be mindful of straightening their spines)

I'm a little yogi rockstar yogis

I take a deep breath in, raise my hands to the sky

(raise hands above head, take a deep breath)

hands to the sky | photo by Stefanie Van Aken RockStar Yogis

and exhale peace, love and light

(clap hands together again above head, and slowly place them back at heart center)

heart center focus | photo by Stefanie Van Aken RockStar Yogis

Let Your Light Shine

Disclaimer: I like to think that I make these songs up all on my own, I even google lines to make sure I am not missing anything. With that being said, this song was created by Stefanie Van Aken of RockStar Yogis. Any duplication is pure coincidence. 

fOlLoW mE oM fAcEbOoK

RockStar Yogis : yoga 4 kids

02 Thursday Sep 2010

Posted by Stefanie Van Aken (RSMLVTravel) in Archive It

≈ 3 Comments

Tags

Fitness, kids, kids fitness, yoga

When life presents you with an opportunity to practice what you preach, do it! This summer I was offered the position as a Yoga specialist for Summit Ridge Day Camp. At first, I initially tried to give the job to fellow yoga teachers, thinking I was not good enough, qualified enough, or ready to jump into an opportunity like this. Truthfully, I didn’t really even consider the position for myself until the Director said, “Why don’t you just do it?”. Hmmmm- well, I had never thought about it. I came up with reasons as to why I couldn’t, then decided, what the heck, YES I CAN! And, let me tell you, it was one of the most exciting things to happen to me over the summer. (Besides turning 40 and escaping to Cuba for 4 days!)

rock star yogis yoga for kids las vegas

I started practicing yoga when I was 20 years old, while attending the University of San Diego. My roommate and I decided we wanted to learn more about this practice that was starting to build up steam as a main stream fitness option in the mid-90s, so we took a class offered through our university for 1 P.E. credit. The instructor’s name was Sunshine (not kidding), and we practiced yoga for the first time in a flourescent lit room in the fitness center, on linoleum tile, probably with a borrowed mat (which, ew, would never do today). I was hooked. Finding a mental and physical balance compelled me to achieve this goal that seemed so unattainable at the time. The more I did yoga, the more I loved it. I had a dance and cheerleading background growing up, so I was already quite flexible. No other fitness routine spoke to my body the way yoga did. My muscles craved the length and challenge of working my way into crazy positions. My mind begged for the stability discovering inner peace would bring. I suffered through the 24-Hour Fitness yoga classes when that was all I could find in Las Vegas after I moved back from San Diego. I remember learning about Sherry Goldstein and taking one of her classes in an office building somewhere off of Pecos. I didn’t care where I took class, as long as I could get to a good class, and find a great instructor. I joined gyms just because some of my favorite yoga instructors taught there.

breath body mind balance

Fast forward to 32, where I am working for a yoga based athletic wear company trying to make a name for themselves in the Las Vegas community. I thought I had died and gone to heaven. I loved every aspect about working for lululemon athletica, but what I gained the most from working in this environment was connecting with the fitness and health gurus in my own community. I learned so much more about the true practice of yoga- living it every day and taking it “off the mat”. Most of what I learned, I learned from my staff and the amazing yoga instructors we have right here in both Henderson and Las Vegas. I started putting these learnings into my every day life, and how I manage myself, my family and my priorities. When my own kids were old enough, I put them in kids’ yoga whenever I could find it. Oliver and Stella did yoga for years, but when the twins got to an age where I could put them in a class, I had a really hard time finding one. The practice of yoga is so important to me, that I wanted my kids to have it, too. Being offered and realizing that this may be an opportunity for me to share my love of yoga with not only my own children, but with the children in my community, was such a blessing for me.

RockStar Yogis yoga 4 kids

I love the energy it creates for me and my children. Yoga for kids is not just about the mental state of finding inner peace, relaxation, and calmness. All that is fantastic, of course, but did you know that it will also help with your child’s strength, flexibility and endurance to enhance the sports they participate in already? Or that kids who do yoga have a tendency to increase their attention span and focus, control their emotions better, and develop better listening skills? I love this article from Your Therapy Source that gives a basic outline of 10 Reasons Why Yoga is Beneficial for Children, if you want to read up on even more reasons to put your child in yoga.

peace love yoga

Working with all ages over the summer proved to me that our younger generation is craving the benefits yoga can provide them. It could be for one of the reasons listed in the article, or for all 10, every child is different. Which is one of the reasons why I am so passionate about teaching kids’ yoga. Yoga is an individual sport- it is all about YOU. There is no competition or comparison of who does yoga better, it is all about letting you do you that day, and every day forward. Kids are often thrown into a chaotic world of education, music lessons, dance, sports, French lessons, play dates, travel…and don’t forget to throw into the mix iPads, computers, video games, and other electronic devices that distract from natural stimulation. I know this because I am the same with my own children- constantly trying to help them stay ahead of the game, ahead of the curve, ahead of or even just to keep up with, their own peers. One hour of yoga as often as they can fit it in during the week can do wonders for a child’s confidence and ability to tap into their inner-selves, give themselves a moment to discover what is right for them, who they want to be and how they want to go about doing it. It truly is a beautiful gift to give yourself and/or your child.

RockStar Yogis yoga 4 kids

Fast forward again to Fall 2015, and I am now creating a program for kids who want and like to do yoga. RockStar Yogis is a program created by me, that yes, incorporates elements of my mainstay, RockStarMomLV. The RockStar Yogis philosophy uses yoga as a way to help children achieve personal balance through breath, mind and body. Practicing yoga is a wonderful way to introduce strength, flexibility and focus into your child’s everyday routine. Yoga is a form of exercise meant to develop inner calmness, set and achieve goals, practice mindfulness, and build self-confidence. These elements are achieved through the practice of breath, the art of meditation, and the challenge of Vinyasa style yoga poses and flows.  

RockStar Yogis Yoga 4 Kids

My classes are about sharing a practice with your children with the same vision I would want for my own kids to experience. Most RockStar Yogis classes are 50-minute sessions working around different themes. Popular classes have been Share Your Aloha, The Colors of My Energies, It’s All About the Breath and Balance It Out. I am also working on creating a meditation class for kids which will round out my goal of teaching kids how to balance body, breath and mind. Each class follows a similar curriculum: sharing circle to regroup from the day and ready our minds for practice, warm up and stretching, yoga flow, new poses, and savasana. Incorporated into each RockStar Yogi session is a demonstration of intention and self-thought through crafts, music, movement, and games.  Keeping yoga playful and fun, while maintaining structure and authenticity of the practice, helps keep children engaged in the ultimate goal- to teach children how to take their yoga “off the mat” and into the real world. With the amount of stress and expectations put on our children through education, societal norms, media and technology, a 50-minute yoga break can surprisingly be all they need to help keep a healthy perspective for their minds and bodies.  It is a practice of the whole body + mind.

“I promise they will feel the difference in their bodies, minds and souls and you will see the difference in your child. It’s a beautiful gift to give them. Imagine the potential of what and who they will grow to be with yoga in their lives at an early age.”

 ~ Stefanie Van Aken

Currently, the RockStar Yogis program is being offered as an after school enrichment program at Foothills Montessori School in Henderson.

Thank you for taking time out of your day to read my post. I hope to see you + your children on the mat!

Let Your Light Shine | Design by Stefanie Van Aken

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