Children’s bodies are strengthened, and they gain good flexibility and balance from these exercises.
An excellent technique to calm youngsters down is to have them do various yoga poses on a regular basis. According to studies, yoga practise can help kids maintain stable mental health and live stress-free, balanced lives (1). Yoga is straightforward, and anyone may practise it successfully without needing to be an expert. Encourage your kids to make improving their attentiveness a habit and a way of life.
What Are Yoga’s Benefits For Children?
Yoga is a philosophy that teaches people how to integrate their physical, spiritual, and emotional selves in order to achieve inner tranquilly and mindfulness.
It is a good idea to start teaching yoga to children at a young age because it is good for their mental and general well-being in addition to their physical development. Additionally, it aids in the development of social skills, stress reduction techniques, and mindfulness in children—skills that may be valuable to them as adults.
Yoga may be beneficial when addressing a variety of mental and physical issues. It might serve as a technique for achievinglife balance. Here are a few potential advantages of yoga for health (1) (3) (4):
- increases body strength, balance, and aerobic capacity
- reduces persistent discomfort, such as muscular pain
- improves the calibre of sleep
- may inhibit the release of stress hormones like cortisol, which makes it helpful at easing anxiety, exhaustion, and stress.
- works to improve the child’s focus, behaviour, and academic achievement in the classroom.
- brings emotional harmony, which raises quality of life because yoga is a non-competitive practise.
- helps kids develop their resiliency, mood, and self-control abilities
Yoga, which consists of breathing exercises, asanas, and meditation, has been demonstrated to improve memory, endocrine functions, and body weight after six months of practise.
Yoga has countless advantages. Let your child begin with the fundamental poses so they may appreciate the grace of this practise. There are various types of yoga, including meditation, breathing techniques, and bodily positions. Therefore, when instructing yoga to children, you might think about concentrating on the movement and how to initially make it exciting for them. Consider including breathing and meditation once you’ve captured their attention.
Additionally, you should explain to your child that consistent yoga practise is necessary to gain the benefits of yoga in the long run.
Here are a few simple yoga poses you can start by teaching your kids.
15 Simple Yoga Pose for Children
Yoga doesn’t need a big space or complicated gear. With simply a yoga mat, it may be done anywhere—at home, at school, or in the yard.
These simple, quick, and secure children’s yoga poses are suitable for regular practise.
1.Bridge Pose, (Setu Bandha Sarvangasana)
The spine and thighs get a terrific stretch with this revitalising backbend.
- Lay on your back.
- Keep the feet flat on the ground, hip-width apart, and slightly bend the knees.
- An even line must be drawn from the ankles to the knees.
- With the palms facing down, place the arms beside the body in a resting position.
- Lift the lower, middle, and upper back off the floor while taking a deep breath.
- In order for the arms, shoulders, and feet to sustain the body’s weight, the body must be balanced.
- Maintain tight buttocks.
- To assist in raising the torso higher, push the hands to the ground while interlacing the fingers.
- As long as they feel comfortable, allow your child to maintain this position while taking calm, deep breaths.
- Release your breath.
Possible advantages include opening and stretching the shoulders, thighs, hips, and chest region; strengthening the back and hamstrings; and improving the spine’s flexibility.
Caution: Slide a solid bolster under your child’s spine to support their pelvis if they have trouble lifting their pelvis off the floor. If you have any shoulder or neck pain, seek professional help to perfect the steps.
2.Tree Pose (Vrksasana)
- Start the posture in the mountain pose, which is characterised by straight legs, hands at the sides, a straight back, and tight thigh muscles.
- Right foot raised with the knee extended.
- Pick a comfortable spot for the right foot to rest on the left inner thigh.
- Above the head, firmly press the fists together.
- Look at a location that is five feet distant.
- Hold the posture for 30 to 60 seconds.
- Lower the right leg after bringing the hands back to the chest.
- Do the same with your left leg.
- Strengthens thigh muscles, calves, and ankles while stretching the legs and chest; may improve balance and focus.
Attention: If your child initially struggles to maintain their posture, you may want to have them stand with their backs against a wall.
3.Cobra Pose (Bhujangasana)
The stretch could help you build strength and a strong back.
- Place your palms on either side of your body while you lay face down with your feet flat on the ground.
- Bring your shoulders back a little bit toward your spine.
- Throughout the workout, maintain your abs contracted to protect your lower back.
- Keep the chin up and raise the body into the cobra position. Use your hands to support you, but avoid applying excessive pressure.
- Before gradually lowering the body to the floor, maintain the position for 15 to 30 seconds. Kids should practise this yoga stance every day in the morning.
Possibile advantages include strengthening the spine, stretching the chest, shoulders, abdomen, and buttocks, stimulating the abdominal organs, releasing tension and weariness, and maybe being helpful in treating respiratory conditions like asthma.
Be careful: Ask your child to arch their back as far as their body will allow. Let them go slowly; every youngster has a varied range of flexibility.
4.Cat Pose (Marjaryasana)
- Take a hands-and-knees stance on a table.
- Toes should be curled, and the knees should be directly below the hips.
- Shoulders, elbows, and wrists have to be parallel to the floor and straight.
- With the eyes fixed on the ground, the head should be centred.
- Exhale and raise your spine upwards toward the ceiling.
- Without tucking the chin into the chest, let the head fall to the ground.
- Slowly inhale and return to the original tabletop position.
Potential advantages include stretching and relaxing the abdominal organs, spine, neck, and body.
Attention: If your child has trouble rounding their upper back, support them by placing a hand above and between the shoulder blades.
5.Bow Pose (Dhanurasana)
The bow posture involves bending the back into a bow and opening the chest and shoulders.
- Lay down on your stomach with your head gently resting on the mat and your arms relaxed at your sides.
- As you inhale, bend your knees and bring your feet up to your hips.
- Use both hands to grasp the ankles.
- Look straight ahead and lift the shoulders, chest, legs, and hips off the floor.
- Lower the knees and release the feet after holding the position for four to five breaths.
- Lay down flat to rest.
Stretches and strengthens the legs, back, shoulders, chest, and hip flexors; improves hip flexor function; and calms the digestive tract.
Keep your child’s posture lower until it is comfortable to stretch before attempting the bow pose if they feel heavy in the lower back. To grasp the ankles in step 3 and hoist the torso in step 4, assist them.
7.The frog pose (Mandukasana)
- Begin by getting down on your hands and knees on the ground.
- With the feet directly behind the knees, position the knees a few inches apart.
- With the fingers pointing forward, position the palms directly under the shoulders.
- Focus your gaze downward at the space between your palms.
- The tailbone should now be pushed back. The spine will flex as a result. The table position is the name given to this location.
- Knees should be slowly extended to the sides. Then, place the feet and ankles in a straight line with the knees.
- Keep the palms flat against the floor as you begin to glide down.
- Until you feel a stretch, exhale while continuing to move the hips rearward.
- Hold this posture for three to five breaths at this time.
- Return to the table position once more.
- Stretches the spine, thighs, and hips, among other areas of the body
Precaution: Place a folded blanket to offer support and strength if your child gets pain in their elbows or under their knees. They shouldn’t be forced to go beyond their comfort zone.
7.Simple Pose (Sukhasana)
The youngest person can try this posture because it is the easiest.
- Sit straight up and cross your legs.
- With palms facing up, place the hands on the knees.
- Spread the weight evenly across the sit bones.
- Align the spine, neck, and head at all times.
- Lengthen the spine without tensely craning the neck.
- The thighs and feet ought to be at ease.
- Keep your position for a minute.
- Release and reposition your legs so they are crossed.
- Benefits include stretching the knees and feet as well as the back, thighs, and hips, and reducing stress and anxiety.
Attention: If your child’s hips are tight and they are having trouble sitting flat, raise them by placing a firm pillow or a folded blanket under the hips.
8.The Butterfly Pose (Baddha Konasana)
This position, which causes your child to flutter like an elegant butterfly, is thought to have several important advantages.
- Sit with your back straight and your legs split apart.
- The legs should be folded with the feet touching. With your hands, hold them.
- Gently sway the knees and thighs downward while inhaling.
- Then begin waving the legs up and down like butterfly wings.
- The flapping should start out slowly before accelerating. Normal breathing should be occurring.
- Progressively slow down till you stop.
- As you exhale, gently release the stance.
- Stretches the thighs, knees, and hips; regulates bowel and bowel movement; and, for females, facilitates quick and painless menstruation.
Precaution: Keep a blanket beneath the thighs if your child has a knee or groyne injury to prevent pain or ache.
9.Corpse Pose (Savasana)
Despite the fact that this yoga stance appears simple, it can be difficult since patience is required.
- Lay on your back with your arms by your sides and your legs straight. A minimum of six inches should separate the arms from the body.
- Keep your palms facing up and your eyes closed.
- Keep your feet dangling open.
- While putting your weight on the ground, breathe normally.
- Exhale slowly while calming and relaxing your entire body.
Warning: After maintaining this posture, the body frequently cools down, making one feel somewhat cold. Keep a sweatshirt or some socks nearby for your child in case they start to feel cold.
9.Chair position (Utkatasana)
One of the most beneficial yoga poses, the chair post is thought to strengthen the heart, arms, and legs.
- Take a breath and raise your arms above your head.
- Exhaling, bend the knees forward until the thighs are parallel to the floor.
- The knees will protrude slightly forward when performing it.
- Straighten your arms out by raising them.
- Maintain a low tailbone and a long lower back.
- Throughout, keep your breath relaxed and steady.
- Keep looking forward.
11.Hero Pose, (Virasana)
Perhaps your children’s tired legs will feel better in this position.
- Kneel down while keeping your feet hip-width apart.
- Sit on your heels so that they are in contact with your hips.
- The palms of the hands should be upward when they lay on the knees.
- Drop the shoulders a little toward the back and straighten your spine.
- Breathe deeply and relax the centre.
- Hold the position for however long it feels comfortable.
Possible advantages include stretching the shoulders, quadriceps, and spine; boosting blood flow to the legs to ease fatigue; and enhancing digestion and posture.
Use a yoga block in between the hips if they don’t rest comfortably on the mat.
12.Boat Pose (Naukasana)
Kids who practise this balancing yoga stance may feel less stressed and more energised.
- Lie flat with your feet together and your arms at your sides.
- Keep your fingers and arms extended in the direction of your toes.
- Lift the chest and feet off the ground to make a “V” shape as you inhale and exhale.
- The core will become more tense and stretched as a result.
- Only the hips will support the body’s weight.
- Straightness in the toes, hands, and eyes is required.
Strengthens the thighs, arms, shoulders, and core; fantastic for the liver and kidneys; eases digestive issues; and is good for the liver and kidneys.
Precaution: Avoid the posture if your child has spinal cord issues or any other chronic illness.
13.Mountain Pose, a (Tadasana)
This posture, which serves as the basis for all standing asanas, can help kids calm down when doing yoga.
- Stand tall and erect.
- Legs should be a few inches apart, and toes should be spread.
- Keep the arms by your side.
- The shoulders ought to be loose and not rigid.
- Raise your arms in the air.
- Hold the position while taking deep breaths.
- Keep as long as you find comfortable.
Possibile advantages include better posture, stronger thighs, legs, and ankles, firmer hips and tummy, and better sleep.
There are no additional warnings to heed.
14.A smiling baby pose (Ananda Balasana)
This pose could ease the joints in the back.
- Knees brought in near the chest while lying on the back.
- Using the hands, hold the feet. Make sure the arms are ahead of the torso.
- Pull your shoulders back.
- Stretch out the feet and arms a little.
- Knees should be as far apart as is comfortable.
- Touch the point of the tailbone and extend the lower back to the ground.
- Hold the position for no more than a minute before releasing.
Possibilities for advantages include lengthening the spine, strengthening the arms and shoulders, and stretching and opening the hips, thighs, and inner groyne.
Precaution: Before doing this position, have your child get checked out by a doctor if they have any knee or ankle injuries.
15.Lion Pose, (Simhasana)
With this animal pose, your child might perhaps unwind. Let them roar and take pleasure in it.
- Place your hips on your heels as you sit.
- The palms should be on the knees.
- Start breathing in through your nose, and while doing so, extend your tongue.
- Keep your eyes wide open, take a deep breath out, and roar like a lion (Haaa).
- Many yoga studios advise either focusing your attention on the middle of the brows or the tip of the nose.
Possible advantages include improved lung, throat, and respiratory tract flexibility; control of tonsils and immune system activity; lowering of stress, rage, and anxiety; and suitability for a hyperactive child.
Don’t do this more than five times, please.
Yoga is a holistic strategy that aids in achieving mental, physical, and spiritual harmony. Yoga is something you should teach your kids to help them stay focused, disciplined, quiet, and, most importantly, emotionally stable. Start with one or two basic poses to help your youngster develop their stamina and core strength.Depending on their enthusiasm and physical flexibility, you can next teach them more difficult positions. To help your child have a healthier, happier, and more peaceful life, encourage them to practice yoga on a regular basis.