Top Ten Tips To Get Your Child Fit & Healthy over the summer holidays

  1. Get your child to YogaBugs. YogaBugs is great exercise for all children and fully inclusive for children of all abilities with different classes for various age groups. YogaBugs not only works the body but also develops concentration, self-esteem, literacy and numeracy. YogaBugs uses yoga as a medium to tell stories and inspire children. Please click here to find your local class
  1. Eat slowly and in moderation. In a day and age when nearly a quarter of children are obese or overweight, this is really important. Control portion sizes and you will be able to continue to offer a wide variety of food. Also make sure they eat slowly. This will allow their brain the time to realise they are actually full.
  2. Get a minimum of eight hours sleep. Sleep shall help your child keep to the right weight. Sleep will rest their metabolism and prepare it for burning fat the following day.
  3. Give them a choice. Turn the television off but then give your child a choice of activities. This leaves them feeling empowered and more inclined to join in the physical activity because they have actively chosen it.
  4. Get dancing. Use your love of music to get your child active. Have lounge discos and they will be getting exercise whilst having loads of fun and bonding with you.
  5. Involve their friends. Children are far more likely to be active if they are playing with their friends. Just make sure the games consoles are out of reach.
  6. Ditch the car. Walking to and from shops and parks in the morning is not only great for the environment, it makes sure your child has done some physical activity before they have even truly begun their day. It won’t hurt you either.
  7. Turn TV commercials into fitness breaks. Nobody really likes it when adverts ruin their favourite show. Invent funny names for simple exercises like squat thrusts, press-ups, and sit-ups, and then do them together till the show comes back on. This will really add up over the course of the day.
  8. Get charitable. Exercise for exercise sake can be difficult to motivate yourself for never mind your little ones. Yet, it becomes far easier with a focus. Sign up for a charity fun walk. Children have great empathy and they will love being able to help those less fortunate and will be proud to tell their teacher and class mates when they go back to school.
  9. Get them in the garden. Love it or hate it there is no doubt that gardening is good physical exercise for everyone. Get your children involved and not only will they be doing something healthy they will also be learning new skills.

We hope that you have found this information useful and it has excited and motivated you to take the next steps for yourself and your child to keep fit and healthy over the summer holidays.

To find your local YogaBugs class or to attend a free taster session please visit: www.yogabugs.com.

If you would like to join our talented team of franchisees and bring the benefits of YogaBugs to the children in your area, please visit www.yogafranchises.co.uk

Concentration develops over time

My child won’t do as they are told…how many times have you said that being a parent?

At YogaBugs we work with children aged 3-12 years old. However we not only work with the children but also the parents. Our regular contact with parents means that our instructors often feedback and we notice some interesting trends in the children that regularly attend our classes..

One of the most common trends is that “my child struggles to concentrate.” Sometimes parents are so worried by this perceived problem that they are almost reluctant to let their child participate in a class. They are concerned their child is ‘not ready’ “Sean doesn’t always follow instructions’, or ‘Faye will often just do what she wants and that will ruin the class.’

The concern these parents have for how their child may have a negative impact on the class for others is commendable but at YogaBugs we have great news for them. All children struggle to concentrate. We are able to tell parents ‘Your concerns are totally normal and we have done the research to make sure our classes develop this part of the brain and keeps children engaged.’

Toddlers and young children’s brains work differently to those of fully grown adults. Amazingly adults can find this a very difficult concept to grasp. The truth is toddlers and young children are so interested and excited in their surroundings that their innate desire to explore the world around them means that sitting in one place for an extended period of time is of little interest to them. Young children are notoriously self-directed, quite simply they have not yet developed their brains to fully understand social norms. A young child is still developing their emotional intelligence and as such they lose the urge to stay involved once their interest has faded.

We love this about young children. At YogaBugs we work with children to help them retain this fascination with the world and we believe it is our job to be entertaining and inspire the child to engage throughout the whole session. Yes young children may struggle to sit and listen for extended periods of time, but YogaBugs engages their imagination and keeps them busy physically.

Developing the ability to concentrate

Young children are constantly on the move and with boundless energy move quickly from one activity to the next. They have so much energy they are actually hit with an overwhelming urge to move onto something else. Again this is almost incomprehensible to adults.

As a child matures their attention span develops and matures over time.

Passive to active. – When your child was a baby they could only look at and interact with objects directly in their line of sight. As a toddler they then develop the ability to look around and choose objects. As they continue to grow they will begin to make choices. It is then up to the adult to help the child make the right decisions.

Unsystematic to systematic searching. –  A baby will just gaze at objects in a haphazard way and then put the other end in their mouth. As a baby becomes a toddler it will begin to investigate the object systematically and methodically. As they continue to grow, they will begin to make choices on what they search for, becoming more able to discern what is and what is not of interest to them.

Broad to selective. – A baby struggles with filtering out other sources of information. Toddlers however are able to concentrate more selectively. Eventually children are able to multi-task, after all even young children can play a DS and watch television at the same time.

What can parents do to help improve concentration?

  • Minimise distractions
  • Avoid games and television that foster short attention spans
  • Actively encourage children to look for things
  • Create a quiet area
  • Keep the house tidy
  • Develop with the child, as a child progresses so must the parent
  • Encourage use of eye contact
  • Bring your child to your local YogaBugs class

 

YogaBugs and Concentration

The ability to concentrate is a key life skill. All YogaBugs classes are specially designed to improve concentration for young children by combining fun with exercise; children go on wild adventures where they may roar like a lion or blast into outer space. Through our creative visualisation techniques in our classes we help all children believe they are unique and special.

To find your local YogaBugs class or to enquire about joining our team of talented franchises and to give something back to the children in your area please visit: www.yogabugs.com / www.yogafranchises.co.uk 

Eating healthy over the six weeks holidays.

During the six weeks of summer holidays, children will tuck into 126 meals before they go back to school.

Fast food is a big part of modern life these days, making it incredibly hard to teach a child how they should eat healthy. The cheapest and easiest foods are those that are normally the least healthy for us.  If you give your child the choice between healthy food and junk food, you are more than likely not like the results.

Even though it isn’t possible to get a child to like all healthy foods, there are some ways to get your child/children to try and hopefully like at least a few of them during the holidays. You can be as creative as you like, getting kids to eat healthy foods can be a little harder than people think.

Here are some great ideas to make eating healthy fun for your child/children.

  • Sneak the healthy food in.  Even though it would be great if your child to understood the importance of fruits and vegetables, this isn’t always the case. If you can’t get them to eat good food willingly, there are ways to sneak them in, such as making
    muffins out of bananas or apples, or pizza with spinach on it, or blending vegetables into mash potato.
  • Call fruits and vegetables by funny names.  You can refer to broccoli as “trees”, making them more fun to eat. There are many different names you can call fruits and vegetables, even making up your own if you prefer. Majority of children prefer to eat foods that sound fun.
  • Try to make the foods taste better. Ranch dressing is great for broccoli, while peanut butter is a great topping for celery. There are several combinations for vegetables that can make them taste much better for children. You can let your child pick a topping for a vegetable; even if it’s something you wouldn’t normally like yourself, they will think this is fun and will make them want to taste it as they have chosen what to out onto it.
  • Dress the vegetables and fruit up.  Just as much as calling them names help children eat healthy foods, making them look funny also helps. You can do this by making funny designs on the plate, or setting them up to look like people.

 

For example you could draw a funny face onto a banana skin and call the banana ‘Barry the banana’. Although some parents don’t like their children playing with their food, sometimes it helps to get them to eat healthier.

There are several ways to make your kids eat healthier, but in order for them to enjoy it also has to be fun as well, this means the parents interacting with them and making it fun.

Getting children to eat healthily isn’t always an easy task, because children usually don’t like foods that are good for them. It can however, be done with a bit of creativity and fun. Hopefully, doing this will help your child develop a love of healthy foods for the rest of their lives.

Coming up with delicious dishes every day is hard, especially when kids can be such fussy eaters.

 

Please click here to download our Fun and Healthy recipes to try with your child at home.

To find your local YogaBugs class or to enquire about joining our team of talented franchises please visit: www.yogabugs.com / www.yogafranchises.co.uk 

Top Five Tips To Improve Your Child’s Concentration

  1. Get your child to YogaBugs. Unlike any other children’s activities YogaBugs is specially designed to not only give your child an enjoyable physical work out but also to improve their concentration. They will learn loads, have fun and develop their concentration skills. By using the yoga postures to tell stories, YogaBugs are able to engage children on a variety of levels and develop many skills.
  2. Play ‘Beat The Clock’. Deadlines get things done. If a task has to be completed in a set time this will help your child focus. They way to make it fun is to turn into a game. As a general rule assume your child can concentrate without a break for one minute per year of age. So if your child is 5, set the clock to 5 minutes and ask them to complete the task before the alarm rings.
  3. Avoid overwhelming your child. If your child is whisked from activity to activity they will never settle. Choose a couple of activities and allow for downtime in between. This will help them focus and will produce better results. Remember quality over quantity.
  4. Eat the right foods. Eating healthy food will give your child the energy they need to focus for longer. Avoid foods that are high in sugar as these will lead your child to crash.
  5. Remove all distractions. If you want your child to focus make sure all diversions are out of the way. If the television is off it ceases to become an option. There is no such thing as multi-tasking only multi-failing.

To find your local YogaBugs class or to attend a free taster session please visit: www.yogabugs.com.

We are actively seeking business minded individuals to join our team of talented franchisees who bring the joy of YogaBugs to children in their area. Please visitwww.yogafranchises.co.uk for more info or call Lisa on 0121 77 77792

Schools are taking a stand against too much sitting down!

Schools across the UK are taking a stand on too much sitting down in classes, children as young as 3 and 4 are beginning their battle against the diseases of old age the BBC reports.

The majority of schools across the UK are not hitting the recommended target of 150 minutes a week of moderate exercise. Dr Loosemore warns in the BBC article that a “tsunami of inactivity” in young children can lead to a dramatic increase in largely avoidable and common diseases.

He went on to explain that to an adult even a thirty minute run after work can’t repair the damage caused by hours over the years of sitting down behind a desk and that it is crucial we start to get young children standing up and stretching more within school hours.

“Sitting can create inflammatory cytokines (chemicals used by cells to signal to each other) which damage the lining of the arteries and the brain, leading to heart attacks and strokes and some cancers and also lead to diabetes and even alzheimers”.

Do we want the children of our new generation to be at risk in 30 years time?

Researchers believe it has become worse due to the age we live in of screen-based social media and computer games. Children represent an opportunity to change current habits and prevent their generation being at risk.

Schools and nurseries are the ideal place to teach and instil a new awareness of the dangers of a sedentary life and to start to tackle obesity and get children into the habit of being physically active from a young age.

In this modern-day environment children of all ages lead a more sedentary lifestyle. There is less emphasis on physical education as Dr Loosemore mentioned, the majority of schools are not reaching their target of physical activity and focusing more on literacy and numeracy in order to meet the ever demanding educational targets.  Children are being denied their natural freedom of movement, imagination and inherent creativity within schools. We want to help schools change this.

From the moment children join reception at school they are sat in front of desks for the majority of the day and adding to this, they often spend long hours in front of television and computer games at home which is leading to postural problems and inertia, and not surprisingly childhood obesity. One in four children in England is classified as obese according to government statistics.

YogaBugs is a great way of introducing some much-needed physical activity into your children’s daily routine at school and nursery in a way they will find enjoyable as well as benefitting them hugely in the future.

YogaBugs franchisees have a range of programmes to offer schools to help make this much needed change, in particular our Early Year’s Impact and Change Programme which works with children for a year, helping to improve their physical and emotional literacy and providing schools with a detailed report of each child’s improvement.

If you are passionate about changing our children’s future and looking for a business opportunity that is rewarding both positively and financially, then please get in touch! YogaBugs is in demand by schools and nurseries alike, we just need you to make the difference in your area.

For more information on the franchise opportunity, please visit www.yogafranchises.co.uk

New Statistics from the BBC reported that half of the UKs young children are not getting enough exercise!

The University of London monitored 6,500 children in order to find out how active children in this country really are and shockingly 51% of children are still not getting the recommend one hour of physical exercise each day.

These statistics suggested that 38% of these were girls compared to 63% for boys.

Here at YogaBugs our aim is to introduce and encourage children from the moment they can start walking to get active through our unique yoga inspired classes.

YogaBugs – Stretching the imagination.

We pride ourselves on helping to educate children along with their parents/carers into the importance of living a healthy lifestyle – eating right and getting enough exercise, no matter how old they are. We offer diet and nutritional information to our parents along with classes that can be done together at home click here to view a sample. Researchers from UCL suggested in their study that it is vital to make sport and other activities more attractive to children, in particular girls.

And that is the beauty of YogaBugs; our classes bring stories to life through specially developed moves inspired by yoga. Combining fun with exercise, children from a young age go on wild adventures where they may roar like a lion, fly like a bird or blast into outer space!

Our unique yoga programmes are suitable for children from walking age – 12 years, encouraging both girls and boys to participate together. Our classes help increase children’s confidence and concentration by encouraging them to be vocal during classes, by expressing their emotions physically and through specially developed yoga-inspired moves that help children to focus.

All children can do YogaBugs to their own ability, they don’t need to be fast, have good hand to eye co-ordination or to be physically fit, all they need is bags full of energy and imagination.

Dr John Middleton Faculty of Public Health said;“We need our children to grow up to be fit and healthy adults, not just because it’s what any civilised society would want for its children, but it’s also best for our economy too”.

Prof Carol Dezateux, one of the lead authors of the research then went on to say;“There is a big yawning gap between girls and boys. We need to really think about how we are reaching out to girls. Our findings are particularly worrying as seven-year-olds are likely to become less active as they get older, not more, no matter what gender.”

The research then went on to explain in order for children to achieve the one hour a day that is recommended, children need to take part in moderate or vigorous activities, which could include anything from brisk walking and cycling to playing football or rugby and running.

This is where YogaBugs is making a difference!

Our yoga programmes have been developed with the help of yoga professionals and individuals experienced with working with children, to help instil a love of exercise from a young age with a big emphasis on the children having fun in a YogaBugs class, as well as getting them active at the same time.

The UCL research is not the first to suggest that children of this generation are not active enough. Previous studies have relied on self-reporting by children or parents/carers estimating the levels of exercise which is not precise. Whereas this research by UCL involved real-time monitoring of the children as they wore and accelerometer to measure the exercise levels, this was attached to an elastic belt around their waist.

Dr Ann Hoskins, of the Public Health England added; “This study highlights that there is still much to do to keep children and young adults active as they grow older.”

At YogaBugs we couldn’t agree more and as a company we are actively seeking individuals who are passionate about yoga and want to help us get kids active, to join our network of talented franchises.

For information about our franchising opportunities and to see if your area is available visit our website www.yogafranchises.co.uk

Sources from: www.bbc.co.uk/news

Top Five Tips To Improve Your Childs Concentration

Yoga is just one way you can help your child to improve their concentration

Yoga is just one way you can help your child to improve their concentration

1. Get your child to YogaBugs. Unlike any other children’s acclivities YogaBugs is specially designed to not only give your child an enjoyable physical work out but also to improve their concentration. They will learn loads, have fun and develop their concentration skills. By using the yoga postures to tell stories, YogaBugs are able to engage children on a variety of levels and develop many skills.

2. Play ‘Beat The Clock’. Deadlines get things done. If a task has to be completed in a set time this will help your child focus. They way to make it fun is to turn into a game. As a general rule assume your child can concentrate without a break for one minute per year of age. So if your child is 5, set the clock to 5 minutes and ask them to complete the task before the alarm rings.

3. Avoid overwhelming your child. If your child is whisked from activity to activity they will never settle. Choose a couple of activities and allow for downtime in between. This will help them focus and will produce better results. Remember quality over quantity.

4. Eat the right foods. Eating healthy food will give your child the energy they need to focus for longer. Avoid foods that are high in sugar as these will lead your child to crash.

5. Remove all distractions. If you want your child to focus make sure all diversions are out of the way. If the television is off it ceases to become an option. There is no such thing as multi-tasking only multi-failing.

ACROSS-THE-UK

 

 

Top 3 Healthy Family Meals

Finding family friendly healthy food is not always easy

Finding family friendly healthy food is not always easy

In today’s world finding time to spend together as a family can be difficult. Meal time is perhaps the most ideal time to all sit down together and spend some quality time. Yet this can be difficult and maybe even stressful. Often at least one member of the family may be on a diet and that has to be balanced with catering to the palate and tastes of the children. This can be a real challenge. Eating healthy is obviously really important but this can potentially make meal times very stressful.

YogaBugs want to help so we have scoured our recipe books and found 3 top recipes to help you make the most of your family meal times.

1. Meatless Manicotti

Ingredients -

2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
1 (16-ounce) carton fat-free cottage cheese
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) grated fresh Parmesan cheese
1 1/2 teaspoons dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (8-ounce) package manicotti (14 shells)
1 (26-ounce) jar fat-free tomato-basil pasta sauce
Cooking spray
1 cup water

How to prepare -

Preheat oven to 375°.

Combine 1 1/2 cups mozzarella, cottage cheese, and the next 5 ingredients (through black pepper) in a medium bowl. Spoon about 3 tablespoons cheese mixture into each uncooked manicotti. Pour half of tomato-basil pasta sauce into a 13 x 9-inch baking dish coated with cooking spray. Arrange stuffed shells in a single layer over sauce, and top with the remaining sauce. Pour 1 cup water into dish. Sprinkle the remaining 1/2 cup mozzarella evenly over sauce. Cover tightly with foil. Bake at 375° for 1 hour or until shells are tender. Let stand 10 minutes before serving.

2. Plum Chicken Salad

Ingredients -

bout 8 ounces fresh plums, pitted and thinly sliced
2 tablespoons balsamic vinegar
3/4 cup chopped almonds
Salt and black pepper
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1/4 cup olive oil
2 celery stalks, thinly sliced
1/2 red onion, chopped
8 ounces roasted or grilled boneless, skinless chicken, chopped or shredded
(about 2 cups)
6 cups mixed greens (like mesclun), torn into bite-size pieces

How to prepare -

Toss the plums with the vinegar in a large salad bowl. Cover and refrigerate for at least 15 minutes and up to 2 hours.  Meanwhile, put the almonds in a dry skillet over medium heat and toast, shaking the pan frequently, until they are aromatic and beginning to darken, 3 to 5 minutes. Remove from the heat and let cool. . Sprinkle the plums with salt and pepper and add the oregano, oil, celery, onion and chicken; toss to combine. Taste and adjust the seasoning if necessary. (The salad can be made ahead to this point and refrigerated for up to an hour.) To serve, divide the greens evenly among 4 plates and top each with some of the plum-chicken mixture, or add the greens to the salad bowl and toss everything together. Garnish with the toasted almonds.

3. Chicken Lettuce Wraps

Ingredients -

 

4 carrot(s), medium, peeled and finely diced 1/4 pepper, black ground
2 stalk(s) celery, finely diced 1/3 cup Chinese plum sauce
1 pepper(s), red, bell, large, seeded and finely diced 2 Tbsp. soy sauce, less sodium
1 water chestnuts, canned, (8 ounce), drained and finely diced 2 Tbsp. rice vinegar
3 scallion(s) (green onions), (white and green parts), thinly sliced 1 tsp. chili paste, Oriental, such as sriracha (or to taste)
2 Tbsp. ginger, fresh, grated or finely minced 1/4 cup cashews, dry-roasted, unsalted, chopped
4 clove(s) garlic, minced 1/4 cup cilantro, fresh, minced, plus extra for garnish (optional)
1 lb. chicken, ground, (at least 90% lean) 1 head(s) lettuce, Boston, (may substitute iceberg lettuce or romaine hearts)

How To Prepare -

Liberally coat a large skillet with oil spray, and preheat it over medium-high heat. Add the carrots, celery, bell pepper, water chestnuts, scallions, ginger, and garlic. Sauté, stirring occasionally, until the vegetables soften slightly, about 5 minutes, adding a tablespoon of water at a time as necessary to prevent scorching. Reapply oil spray if necessary, and add the ground chicken to the skillet. Cook until the chicken is no longer pink, breaking the meat into a fine crumble with a wooden spoon as it cooks. Season with the black pepper. Add the plum sauce, soy sauce, vinegar, and chili paste and stir to coat. Reduce the heat to low and simmer until heated through. Remove the skillet from the heat, and stir in the cashews and cilantro. Allow the mixture to cool slightly, about 5 minutes. Clean the lettuce and break off 12 individual leaves (trim away the stem end of the leaves if they are tough). Fill each lettuce cup with roughly ½ cup of the chicken mixture. Garnish with additional cilantro if desired.

ACROSS-THE-UK

Top Ten Tips To Get Your Child Fit & Healthy

Number One Tip... Get your child to YogaBugs

Number One Tip… Get your child to YogaBugs

1. Get your child to YogaBugs. YogaBugs is great exercise for all children and fully inclusive for children of all abilities with different classes for various age groups. YogaBugs not only works the body but also develops concentration, self-esteem, literacy and numeracy. YogaBugs uses yoga as a medium to tell stories and inspire children.

2. Eat slowly and in moderation. In a day and age when nearly a quarter of children are obese or overweight, this is really important. Control portion sizes and you will be able to continue to offer a wide variety of food. Also make sure they eat slowly. This will allow their brain the time to realise they are actually full.

3. A minimum of eight hours sleep. Sleep shall help your child keep to the right weight. Sleep will rest their metabolism and prepare it for burning fat the following day.

4. Give them a choice. Turn the television off but then give your child a choice of activities. This leaves them feeling empowered and more inclined to join in the physical activity because they have actively chosen it.

5. Get dancing. Use your love of music to get your child active. Have lounge discos and they will be getting exercise whilst having loads of fun and bonding with you.

6. Involve their friends. Children are far more likely to be active if they are playing with their friends. Just make sure the games consoles are out of reach.

7. Ditch the car. Walking to and from school is not only great for the environment, it makes sure your child has done some physical activity before they have even truly begun their day. It won’t hurt you either.

8. Turn TV commercials into fitness breaks. Nobody really likes it when adverts ruin their favourite show. Invent funny names for simple exercises like squat thrusts, press-ups, and sit-ups, and then do them together till the show comes back on. This will really add up over the course of the day.

9. Get charitable. Exercise for exercise sake can be difficult to motivate yourself for never mind your little ones. Yet, it becomes far easier with a focus. Sign up for a charity fun walk. Children have great empathy and they will love being able to help those less fortunate.

10. Get them in the garden. Love it or hate it there is no doubt that gardening is good physical exercise for everyone. Get you kids involved and not only will they be doing something healthy they will also be learning new skills.

ACROSS-THE-UK

 

Top 10 Health Tips For A Great 2014

Make 2014 your year for a fit and healthy lifestyle

When the clock strikes midnight on December 31st many of us resolve to live healthier better lives.  YogaBugs want to help you this New Year and so here are our Top Ten 10 Tips to a healthy 2014.

1. What Does The Cat Do?

The hit viral song of 2013 was What Does The Fox Say, in 2014 we want you to ask what does the cat do? When a cat wakes up it stretches. Learn to stretch with yoga as soon as you wake up. This will aid circulation, digestion and ease back pain.

2. Let your emotions out.

Having a cry is good for you. So is having a good laugh. Studies from Japan have proven that laughter in particular can boost the immune system and help the body in fighting allergic actions.

3. Eat your most important meal of the day.

If you miss breakfast you can expect to put on weight. The good news is you can eat loads for breakfast as long as it is the right stuff, such as fruit, yoghurt, high fibre cereal or brown toast. Fill yourself up and avoid the desire to snack later in the day.

4. Give your mind a work out.

People who develop their mental agility tend to have lower rates of age related mental decline. Simple things like brushing your teeth with your other hand can make a big difference. This will energise your brain.

5. Judge a food by its cover.

Always read the label in the supermarket. See what the products contain as understanding what is in your food will help you make healthier choices for you and your family.

6. Take stress for a walk.

When you are feeling the pressure, get out and go for a walk. It will clear your mind and give you space to put your thoughts in order. If it is a brisk walk it shall also count as exercise.

7. There is no substitute for exercise.

Quite simply 30 minutes of aerobic activity for 5 days a week will help you burn those calories and look after your heart. Fit it in when you can. Just make sure you do it.

8. An apple a day keeps the doctor away.

You may have heard it many times, but in terms of diet your five a day is perhaps the most important thing you can do.

9. Enjoy a sweet treat.

When you finish dinner and need something sweet. Do not despair simply swap high sugar fatty deserts for diet jelly with natural yoghurt.

10. Do it for at least 8 hours a night.

Sleep is really important. It is when your body and brain recharge. You need at least 8 hours a night. Do all you can to make sure this happens.

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