Interested in incorporating mantras into your daily yoga practice? Bringing them into your asana practice is an excellent way to strengthen focus and deepen the benefits of yoga. Here are a few tips and an introduction exercise for beginners.
 
What is a mantra?

A mantra is a syllable, group of words, or phrases, which can be recited orally or silently. In Sanskrit, it is a term that combines two words: mananat (reflection) and trayate (protection).

According to Yoga tradition, when we chant and reflect on a particular mantra we will see and experience the quality of that mantra, and thus we will be protected. For example, mantras that focus on the sun (e.g., sūrya) embody the qualities of light, energy, and radiance. Mantras focused on the moon (e.g., somena) evoke qualities that are cooling and nourishing.

Chanting mantras before and during meditation has numerous benefits; it has subtle yet penetrating effects on both mind and body. Chanting, which creates vibrations in the throat, chest, abdomen, and jaw, has been found to stimulate vagal sensory afferents and promote relaxation [1].
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Introducing mantra into your asana
 
Using a mantra while practicing yoga postures (asana) is an excellent way to strengthen one’s focus, which in turn deepens one’s practice. Here are a few ways to include mantras in an asana practice:

1. chant silently on the inhalation and/or exhalation
2. chant orally on the exhalation only
3. chant mentally on the inhalation and orally on the exhalation
4. perform the asana and pause to chant the mantra before moving to the next asana

An example of chanting “Om” on the exhalation in asana

Starting with Om
 
Om is an powerful, yet simple mantra to begin using because it is a bija (seed) mantra. Bija mantras are one syllable and activate specific energy points to balance or purify the mind and body. Om is a sacred word that encompasses all other sounds in the universe. It is the primary sound from which all others emerged.
 
While it is often written “Om”, a more accurate transliteration is “AUM” since there are three distinct sounds that blend together. The mantra represents four states of consciousness.
 
A – is the conscious, or waking, state
U– is the unconscious, or dream, state
M – is the subconscious, or deep sleep, state
There is a pause at the end of AUM, which represents the state of infinite consciousness

How to pronounce Om

Here are a few tips for pronunciation:

• The “O” starts with an “A” sound, as in “law” and moves into an “O” sound, as in “home”.
• Om should sound like “home” without the beginning “H” sound.
• Give equal parts to the “O” and “M”.
• The sound should originate from your navel and move up through your chest and throat.

 
If you choose to chant out loud on the exhalation, the sound should come easily and comfortably.  If you feel short of breath or any discomfort, alternate between orally and silently as you build up the breath capacity to chant out-loud. 

Here's how to try it today
 
Chant Om when you exhale during any forward bending pose, such as Uttanasana (standing forward bend) or chakravakasna (as pictured above). Or during a gentle breathing practice at the end of your practice. The only hard-and-fast rule when chanting is to chant with joy and gratitude from the heart – so don’t hesitate to begin today!
 

Stay tuned for more Monday Mantra tips and sign up for the monthly newsletter with more detailed suggestions for practice. 


1. Brown, R.P., Gerbarg P. L. (2005). Yoga: A Breath of relief for Hurricane Katrina refugees. The Journal of Family Practice, Vol. 4, No. 10. http://www.jfponline.com/Pages.asp?AID=2736
 

This post was written for and originally published on Kids' Adventures website - check out their holistic approaches to after-school programs, which are based on movement, mindfulness, and nutrition. 

There are dozens of ways to practice mindfulness. Yoga is one scientifically proven way for kids to learn and benefit from mindfulness. Yoga programs that promote mindfulness often include:

1. Postures to build strength, balance, and flexibility; 
2. Breathing practices to promote focus; 
3. Relaxation techniques to cultivate stillness; and 
4. Meditation to increase concentration.
   

How does mindfulness in education work to benefit our kids?

A growing amount of research shows that kids who practice in mindfulness become more present and have greater control over their emotions. This happens because of an amazing concept called neuroplasticity – our brain’s ability to adapt throughout our lives. Essentially, our brain creates new neural pathways when we perform new actions more frequently. Our mind uses these pathways as a blue print for creating habits. During mindfulness activities, for example, kids repeat actions such as the practice of observing one’s feelings, taking a deep breath to relax, or reflecting on something they are grateful for each day. Over time, these actions lead to happy, healthy habits. 

How does mindfulness promote stress-reduction?

Mindfulness helps kids (and adults!) develop stress reduction skills by:

1. Slowing down. We can’t expect kids (or anyone) to focus, reflect on experiences, or make thoughtful decisions if their brains and bodies are moving 100 miles per hour. Mindfulness lets kids hit the pause button on life. It teaches them how to set the glass jar down on the counter, patiently wait for each grain of sand to settle, and direct their attention to one thought or activity. 
   
   
2. Learning about themselves. Once kids slow down, they can create space between what they are doing and how they are feeling. They learn how to focus inward and recognize their emotions. This act strengthens a positive, calm sense of self-awareness. 
   
   
3. Understanding the world around them. Slowing down and learning about themselves provides kids with an opportunity to observe their environment and relationships with others. 
   
   
4. Empowering kids to act from a place of awareness. Once kids take the time to reflect on their feelings and interactions with others, they are empowered to make decisions based on this information rather than making hasty decisions. Feeling confident in their ability to make positive decisions helps kids become more emotionally resilient, which means they can positively adapt to negative or unforeseen circumstances. 
   

In addition to stress reduction, these skills clear the way for a range of other benefits. Less stress leads to better sleep, heightened creativity, enhanced focus in school, improved body image, and increased self-confidence. When the burdens of stress are lifted, kids feel a deeper sense of peace and calm.

Mindfulness in action

I have taught (and learned) mindfulness practices with kids for the last six years. My students and I have found that our attention begins with the breath, a concept that ancient yoga teachers wrote about thousands of years ago. When we engage in the simple act of breathing consciously – e.g., feeling our belly rise when we inhale and relax when we exhale – our mind is focused in one direction.  

Breathing practices are tools that kids can draw upon on a daily basis. For example, in my yoga programs for kids with cancer, I teach participants how to do several types of breathing practices to use if they feel tired, nervous, or sad. Many of them do these practices during medical procedures. One girl did the Peace Breath whenever she received chemotherapy. One day she shared that, “the breathing [practice] helped me forget about the injection and I didn’t feel nervous. I always feel nauseous from the medicine – but the breathing [practice] helped me feel better!”

This spring I saw firsthand another example of how mindfulness helps kids with anxiety. I was teaching breathing practices to Syrian children who had fled their homeland because of ongoing violence and conflict. Many of them suffered from difficulty sleeping and nightmares. In class they learned how to do a relaxing breathing practice that they repeated before bedtime each night. Children shared that the practice helped them forget about their worries and fall asleep more quickly. Some of the parents noted their children had fewer nightmares too. When children experience traumatic events, they often lose control of their feelings. Mindfulness enables them to retake that control and experience a sense of relaxation.  

Try it out!

What makes mindfulness practices successful? They have to be FUN! Mindfulness can seem like a complex topic – so keeping activities simple is best. One of my favorite activities is Peace Breath. It’s a fun way to learn how to focus your mind and it promotes a sense of relaxation. Give it a try!

Peace Breath
For this practice we will say the word "shanti". Shanti means "peace" in Sanskrit. Sanskrit is a language from India. Shanti is the kind of peace where you feel calm AND happy!

How do you say Shanti? Start by making the sound "shhh" and slowly saying "aawwn". Just like the name Shawn! Then say the word "tee", and make the "ee" sound at the end last a long time.

Let’s practice!

1. Sit in any comfortable position, in a chair or on the ground. Close your eyes and breathe in and out slowly through your nose.
   
2. Breathe in and imagine that your heart is filling up with peace and joy.
   
3. Breathe out and slowly and softly say shanti. You can also say it silently.
   
4. Repeat the cycle several times. Imagine your heart filling up with peace and then sharing that peace with others.
   
   

Tip: Make it yours! Shanti is a great word – but you can also say “peace” in English or other languages too, like in Arabic (salaam) or Hebrew (shalom).


Download a PDF of Peace Breath and see other practices for children.