Physical Fitness & Wellness
Promoting holistic health & wellbeing of children, teens, & youth
Children of all ages need spaces to pause and tend to their wellbeing – engage in conversations and practices that promote physical fitness and emotional wellbeing. Research and empirical experience is providing increasing evidence about the need and the incredible benefits of paying attention to children’s wellbeing and empowering them to take charge of their own fitness and wellness.
Our courses in this series are an attempt to address this need. Children learn mindfulness, self compassion, yoga, & active living practices and cultivate growth mindset, and positive character traits like discipline, grit, patience, perseverance, resilience, gratitude, and kindness. Cultivation of these practices, and awareness, empowers learners to tread the challenges, stressors that life brings along in a balanced manner preserving their own sanity and wellbeing.
Our wellbeing classes stand out in their relevance, and the ability to engage learners of all ages, and backgrounds, using innovative methods, integrating research & empirical evidence, and paying deep attention to create the tools, practices, and safe & welcoming spaces with positive interactions, conversations, and fun.
Courses For 5-8 Years Old/Grades K-2
The intent is to introduce and engage children in mindfulness, yoga, and active living practices, that promoting their holistic wellbeing. We draw children into these practices using innovative, engaging, research based, & evidence driven approaches & methods. Children nurture, and embrace these practices with willingness & enthusiasm in our fun, positive, & highly energetic & engaging classes. Most importantly, these early practices equip children with lifelong habits, attitude, and orientation to stay well
45 minutes per class – 8 classes per session
once a week for 8 weeks or twice a week for 4 weeks
Live Session Format: Here is a representative flow of the live class:
- Guided meditation practices, yoga flow and exercises – 15 – 25 minutes with breaks
- Activities, games, discussions, review – 10 -20 minutes
- Wrap up with cool down practice -10 minutes
Mindfulness for Kids
The goal of this class is to introduce mindfulness to children and draw them towards regular practice as they experience the benefits of paying attention to their thoughts, feelings and sensations as they are .
Children learn and practice a variety of mindfulness activities with peers, and share and reflect on their experiences in each class in this ongoing course. Little children emerge as happier, calmer, self aware, and well grounded individuals as they complete the course.
We use interactive video & audio lessons, reading, activities, games, and exercises to teach mindfulness basics to children in engaging ways. Children sense calm, and feel the complete experience of everyday activities when they engage in it mindfully – mindful walking, mindful listening, mindful eating, mindful drawing and so on.
The more they practice mindfulness, the more they understand its benefits and engage mindfully to cope with distractions, difficult emotions, persisting thoughts, and worries.
Kids Yoga and Active Living
The goal of this class is two fold, – to inculcate physical fitness practice in children and to cultivate awareness of the what, why, and how the practice benefits them.
Children engage in interactive yoga practice – beginning with a short centering meditation, followed by learning one or more yoga poses and their benefits and following along with the instructor in a short (10-20 minutes) story based yoga practice.
Following the yoga practice, children engage in a variety of free flow movement activities and games, and wrap up with cooling down sequence and meditation practice.
Children are always looking forward to join the practice and engross themselves in stories, movement ,and fun. We create many avenues for children to share experiences, and ideas in class and interact, and have fun with peers.
Courses For 8-11 Years Old/Grades 3-5
The emphasis of these courses is to make children understand and become in-charge of their own wellbeing, by incorporating coginition (reasoning), awareness, and mindset into their learning and practice. We use stories, art, activities, and a variety of physical and cognitive exercises to gently draw children into these enriching practices. Children love exercising their senses and engaging their muscles in mindful ways while having fun – sharing and interacting with friends in our wellbeing virtual gym.
55 minutes per class – 8 classes per session
Once a week for 8 weeks or twice a week for 4 weeks
Live Session Format: Here is a representative flow of the live class:
- Guided meditation practices, yoga flow and exercises – 15 – 30 minutes with breaks
- Activities, games, discussions, review – 10 -20 minutes
- Wrap up with cool down practice -10 minutes
Mindfulness and Growth Mindset for Kids
Children deepen their mindfulness practice, and also work on cultivating growth mindset in this dual class. As children engage in longer and deeper mindfulness practices (mindful breathing, listening, walking, working, eating, drawing & so on) in class, they develop their own self management tool kit. Learning about and embracing growth mindset greatly expands children’s horizon, realm of possibilities, as they reap the benefits of flexible thinking, willingness to try, positive attitude, and resilience in their academic, social & emotional, and life skill learning experiences.
With interesting, interactive, and innovative activities, videos, play scripts, and games themed around mindfulness and growth mindset, children are continuously engaging in practices, and conversations with enthusiasm, and curiosity during class. We reinforce various mindfulness practices and growth mindset strategies in each session during this ongoing course.
Children take home self management toolkit, self love, and self improvement strategies, and a positive attitude and willingness to engage with curiosity and care about people and things around them as part of this learning.
Yoga and Physical Fitness for Kids
Kids develop greater awareness of their own bodies, aspects of core strength, balance, and flexibility as they engage in more structured exercises, and yoga routines. When children engage in physical activity willingly , and are fully aware of how each exercise, and yoga pose flexes & strengthens their body parts, they reap greater benefits and their practice becomes a life long habit.
Each class begins with an interactive yoga lesson, where children learn about two or more yoga poses – how to do the pose and its benefits (what body parts it strengthens). Following this, kids participate in an energizing, active yoga flow, following the teacher in a short story based yoga sequence.
Following the yoga practice, children engage in a variety of free flow exercises, and physical activity games, and we wrap up with cooling down sequence and meditation practice.
Kids find this class energizing and fun and are always looking forward to participate in yoga, exercises, and games, while sharing and interacting with friends and teachers during online
Courses For 11-14 Years Old/Grades 6-8
When youngsters learn and practice self compassion and begin to manage themselves – their emotions, worries, choices, thoughts, decisions, responsibilities & situations from a place of kindness, their endeavors result in positive, fruitful, & lasting outcomes. Further as students engage in physical fitness, emotional well-being activities, and conversations with peers in small groups they draw positive energy, and immense inspiration to embrace wellness and fitness practices with enthusiasm.
55 minutes per class – 8 classes per session
Once a week for 8 weeks or twice a week for 4 weeks
Live Session Format: Here is a representative flow of the live class:
- Interactive teacher led lesson introducing problems, strategies & methods -10-15 minutes
- Hands on activities, exercises, games – 20 – 30 minutes
- Discussions, review and wrap up – 10 -15 minutes
Mindfulness and Self Compassion for Tweens and Teens
As tweens and teens in middle school, go through many changes in physical bodies, and face increased workload, expectations, responsibilities, and exposure they benefit immensely by embracing self compassion, and mindfulness. These practices empower youngsters to find calm, inner strength, happiness, focus, and an increased sense of self worth, connection, and belonging as they take on expected and unexpected changes, challenges, pressure, distractions, and stress in life.
Most importantly the mindfulness and self compassion practices, help youngsters pay attention, focus on the task at hand with awareness in spite of difficult, uncertain, and stressful situations and emotions. Youngsters feel more confident from within as they practice being nonjudgemental and kind towards themselves
We engage youngsters in many mindfulness and self compassion mediation practices, and interactive activities like journaling, discussions, games, planning and problem solving with mindful presence using examples from situations they regularly face, in each session. Youngsters find these strategies, tips and learning very helpful and are intrinsically motivated to put them into practice to bring ease in everyday
Physical Fitness and Resilience for Tweens and Teens
Youngsters participate in various forms of physical fitness activities, while developing greater awareness of their own physical body – its strength and resilience. We extrapolate the concept of our physical resilience to learn about mental resilience, – i.e the resilience character trait. The focus of the class is around conversations and practices that promote physical fitness and mental wellness for middle schoolers
In each session students engage, learn, and practice physical fitness routines that target building strength, flexibility and balance in various parts of the body. Youngsters rotate through yoga, cardio, strengthening, and sports fitness workouts each session.
Following the fitness and cool down routine, we engage students in activities and discussions about building resilience. We spotlight a specific sport each week, discuss its techniques and strategies, news and analysis, role models of the sport and their stories of resilience in class. We highly encourage youngsters to bring their own experiences, opinions, and perspectives, to share and lead discussions in class.
Courses For 14 Plus Years Old/Grades 9 & Above
When youngsters learn and practice self compassion and begin to manage themselves – their emotions, worries, choices, thoughts, decisions, responsibilities & situations from a place of kindness, their endeavors result in positive, fruitful, & lasting outcomes. Further as youngsters deepen their self compassion & mindfulness practices – they emerge as better problem solvers, and innovators. Our fitness and sports class offers a much needed safe & flexible space for energizing & strengthening work outs & meaningful conversations for youth.
55 minutes per class – 8 classes per session
Once a week for 8 weeks or twice a week for 4 weeks
Live Session Format: Here is a representative flow of the live class:
- Interactive teacher led lesson introducing problems, strategies & methods -10-15 minutes
- Hands on activities, exercises, games – 20 – 30 minutes
- Discussions, review and wrap up – 10 -15 minutes
Mindfulness and Self Compassion for Teens & Young Adults
In this next level course, young people engage in deeper, longer, and self directed mindfulness and self compassion practices. We bring various problems, challenges, and stressful situations that students typically face in high school (like peer pressure, negative self image, overwhelming workload, cyber bullying, uncertainty, dilemma and more) and learn, understand, and experience, how mindfulness, and self compassion practices empower us to deal with these situations effectively while making good choices & right decisions.
We invite youngsters to share their experiences with these practices and engage in conversations about spreading awareness among youth. Our expert wellness teachers bring activities and practices that draw youth to the class willingly.
Young people always look forward to joining this safe space that nurtures happiness and love, and engage in regular self compassion and mindfulness practice with peers.
Physical Fitness, Sports, and Resilience for Teens & Young Adults
Young adults and teens continue to build their physical fitness, physical and mental resilience practice with greater awareness, perseverance, and rigour. Our highly trained fitness coaches teach strategies, and practice various workouts in class. Youngsters find the guidance, practice, and support offered in this class to be highly beneficial in setting and reaching their own personal fitness, and wellness goals.
We make space for sports, physical fitness, and overall wellness related conversations, very relevant to youth. As students engage in conversations, problem solving, and share their experiences, opinions and solutions with peers in class, they perceive a renewed sense of connection, and develop better strategies & coping skills to manage stress, and achieve their best.
