Did you know that yoga asanas play a crucial role in children’s physical and mental health too? It may help your child to cope with stressful situations in a better way and maintain a balance in life.
It is an excellent idea to start inculcating the habit of yoga asanas and pranayama in kids early, considering how useful it is for their overall well-being. Furthermore, it helps them strengthen their interpersonal relationships and teaches the habit of mindfulness, which might be helpful in adulthood.
Six regular months of asanas and pranayama (breathing exercises), are known to reduce body weight, improve memory and endocrine functions!
Now that we know so much about the benefits of Yoga postures, let’s dive into some easy, safe, and effective yoga poses for your little one.
Yoga Asana #1: Setu Bandha Sarvangasana (The Bridge Pose)
Ask your kid to:
- Lie down on their back.
- Bending the knees and maintaining the feet flat on the ground, keeping a hip-width apart distance.
- Ensuring that their knees & ankles are exactly in a straight line.
- Place their arms in a good resting position beside the body, with their palms facing downwards.
- Take a long inhalation and raise the lower, middle, and upper back off the floor.
- Balancing the body in a way that the shoulders, arms, and feet tend to support the body weight.
- Keep the hips tight and stiff.
- Interlace the fingers, and push the hands towards the ground so that they lift the torso higher.
- Hold this particular posture for as much time as possible whilst breathing slowly in the pose.
- Exhale and eventually, release.
How can it benefit: Lengthens and opens the shoulders, hips, thighs and chest portion; strengthens the spine and hamstrings; boosts the flexibleness of the spine.
Warning: If your little one faces any struggle trying to get their pelvis lifted above the ground, slip a firm bolster under their sacrum to make them rest their pelvis.
Yoga Asana #2: Bhujangasana (Cobra Pose)
The stretch promotes a strong back, sturdy abs and gives strength.
Ask you kid to:
- Lie with their face down. Tips of the feet tied flat on the floor and palms on either side of the body.
- Pull the shoulders a little back towards the spine.
- Focus on the abdomen during this because it keeps the lower back protected.
- Lift the body into a cobra pose whilst keeping the chin up. Ask them to use their hands for support, but don’t put additional stress on them.
- Hold in this posture for 15-30 seconds before smoothly releasing the body to the floor.
How can it benefit: Strengthens the spine; stretches the chest, shoulders, abdomen, and buttocks; stimulates the abdominal organs and releases fatigue and stress; might be good for managing breathing problems like asthma.
Warning: Ask your kid to arch the back as much as the body can take. Every child has different flexibility, so let them take it slow.
3) Yoga Asana #3: Tadasana (The Mountain Pose)
The Mountain pose is the pivotal pose for every standing asana and could be a calming yoga posture for kids.
Ask your kid to:
- Stand upright and tall.
- Spread the legs a few inches apart and spread the toes.
- Keep arms beside the body.
- The shoulders should be relaxed and not tense.
- Lift the arms above the head.
- Retain the posture and inhale and exhale slowly.
- Retain as long as it’s easy.
How can it benefit: Enhances posture, strengthens the thighs, legs, and ankles; firms the stomach and hips and improves sleep
Warning: No cautions.
4) Yoga Asana #4 Simhasana (The Lion Pose)
While roaring and enjoying with your little one, this asana is beneficial in de-stressing them.
Ask your kid to:
- Sit with their hips placed on the heels.
- Rest the palms on the knees.
- Inhale from the nose, and while you’re on it, stick your tongue out.
- Keep the eyes wide open, exhale through the mouth, and make a sound of a roaring lion (Haaa).
Possible benefits: It is an excellent stretch for the throat, lungs, and respiratory tract. It improves the functioning of the tonsils and the immune system; reduces stress and anxiety. In addition, it also works on aggression. Thus, it is suitable for a hyperactive child.
Warning: Do not repeat this more than five times.
An everyday routine of yoga exercise will make your child more focused and disciplined in their lifestyle and give them the strength to deal with stressful situations. Start little by little. You can initiate with one or two yoga poses initially, and eventually, you can have them try more as they get used to the practice.
Does your child love to do yoga asanas? Which one, do you think, is the best pose for them or which one is their favourite? Let us know about it in the comments section below.