Children today are practically rushing for school, extra-curricular activities, studies, homework, competitive sports and then they have their own hobbies too. Along with us, we have also bustled the life of our kids. This speeded life can have a profound effect on their body and mind. But yoga is something that can help negate these pressures. Learning healthy techniques for mind’s recreation, physical health and inner realization can help them take on the trials of life with some ease. So, here are some quick yoga poses for kids that will keep them fit and healthy. Encourage them to practice these poses every day at home. Remember to use a yoga mat for the exercises:
Balasana or the Child’s Pose
This is a wonderful exercise to relieve fatigue, stress and anxiety. It helps in releasing tension from the back, chest and shoulders. It also increases blood circulation and helps in headaches.
- Kneel down on the yoga mat as the big toes of your feet touch each other.
- Separate your knees hip-width apart and sit back on your heels.
- Exhale and lower your body and put your head on the ground.
- Your chest should be resting on your thighs
- Now stretch your arms in front and then take them back and lay them by your sides
- Breathe normally and lay in the same position for 2 minutes.
- Slowly bring your hands in front and rise up to sit.
Tadasana or Mountain Pose
This yoga pose is beneficial in increasing height and improving body posture. It also helps people with flat feet.
- Stand straight on the yoga mat. Keep your body firm but not too tight and hands by your side.
- Keep your feet together with ankles together but and the toes apart
- Now slowly take your hands over your head stretched right up. Your fingers of both the hands should be clenched together as the palms are facing up.
- While you are taking your hands up you, inhale and you need to lift your body up and balance your whole weight on your toes.
- Push your body upwards as if trying to touch the sky while you balance yourself on the toes.
- Hold for 30 seconds or as long as you can and then bring your hands down and come back to your original standing position.
Ardha Chandrasana or Half Moon Pose
This is one of the best yoga poses for kids to help them in their digestion. Half Moon Pose stretches the sides and fortifies the core body strength. It also helps in strengthening the upper and inner thigh areas.
- Stand straight with hands by your side.
- Inhale and raise your arms and press your palms together over your head. Ensure your arms are stretched up and you look up.
- Exhale and bend towards your right as much as you can.
- Hold for some seconds and inhale and come back to the standing position.
- Keep your hands in the same position and exhale and bend to your left.
- Repeat this yoga pose for about 5 times on each side.
Baddha Konasana or Butterfly Pose
- The Butterfly Pose offers flexibility and strength to your knees, inner thighs and groins. It also helps in curing digestive problems. It also strengthens the spine and the muscles of the lower back.
- Sit with your legs in front with your back straight
- Bend your legs and join your feet together and pull them up close to your pelvis.
- Hold your feet together with your hands so that the soles are touching each other.
- Keep your Back straight and move your knees together up and down like a butterfly.
- The closer your feet are to the pelvis the more beneficial it is for you.
- Continue for 30 to 60 seconds before you relax and resume again.
Downward Dog Pose or Adho Mukha Svanasana
This is one of the easiest yoga poses for kids to practice. It improves the flow of blood to the brain, strengthens the bones, tones your core, stretches your back and legs and improves overall body posture.
- Stand on your knees with your hands firmly set on the ground.
- Your feet should rest on the toes and you should look in front.
- Now inhale and lift your knees and raise your buttocks up and you should look towards your feet. Hold the position for 10 seconds.
- Now exhale and come out of the position by slowly keeping your knees down.
Marjariasana or Cat Pose
The Cat Pose gives flexibility to your shoulders, neck, spine and also stretches the muscles of chest, hips, back, abdomen and lungs. It also helps in releasing tension from your neck and upper back.
- Stand on your knees with your hands set on the ground.
- Your feet should be resting straight down as the toes are pointing outward.
- Inhale and raise the head up and keep your spine down.
- Exhale and look down and push your spine up by lifting the tailbone. This is exactly how a cat stretches if you have noticed.
- Keep your hands and thighs straight throughout the exercise; don’t bend them.
- Repeat this pose for 10 times.
Cobra Pose or Bhujangasana
The upper body stiffness of the body is removed with the Cobra Pose. It gives you flexibility in the lower back and improves the digestive organs. It is great of kids who are suffering from asthma as it opens us the chest and helps in clearing the lungs. It also helps kids who are suffering from fatigue and stress because of their daily schedule.
- Lie down on your stomach and touch the ground/yoga mat with your forehead.
- Keep your feet at hips width apart or join them together.
- Your toes should be stretched out and the top portion of the feet should be pressed against the floor.
- Keeping your palms facing towards the ground, keep them below your shoulders. Remember your elbows should be close to your body.
- Hold this position firmly, hold your feet in their place and keep your back stabilized.
- Now inhale and go up – lift your upper body (head and chest) away from the floor.
- Hold somewhere in the middle so that you don’t open up your elbows entirely. Go up till your belly button and hold the position for some time.
- Now exhale and then come down slowly to your original position.
- You can repeat this yoga pose for 8 to 10 time.
Bow Pose or Dhanurasana
The Bow Pose is also one of the best yoga poses for kids. This yoga pose gives flexibility to the back and relieves back pain. It is also great for digestion and helps in curing constipation. It strengthens the thighs, chest, ankles, abdominal organs and groins. It also improves the blood circulation and like the Cobra Pose, the Bow Pose also helps with asthma.
- Lie down on your stomach with your head down and arms bent with the palm facing down close to your shoulders.
- Exhale and bend your knees and hold the ankles with your hands.
- Inhale and as you do so raise your chest, things and head as high as you can go.
- Keep holding your ankles while you go up and look up.
- Your body should be balanced on your lower abdomen.
- Hold this position for as long as you can and breathe normally.
- Then slowly come back down and let go of your ankles slowly.
- Repeat the exercise at least 5 to 7 times.
Frog Pose or Mandukasana
The Frog Pose is beneficial for all types of stomach problems and takes care of all digestive problems. There are different variations of this pose, but the one that is mentioned below is the actual one and followed by the yoga gurus.
- Sit down comfortably with your buttocks rested on your heels.
- Bring your hands together overlapped on each other and keep near your abdomen.
- Take a deep breath and exhale emptying your body of air so that your abdomen is pushed inside.
- Put your hands over your abdomen and bend completely keeping your chin parallel to your knees. Remember you don’t have to touch your head on the ground.
- Your chest should be touching your thighs.
- Hold the breath while you are in the position for as long as you can. Holding the position for atleast 15 to 30 seconds is preferred.
- Come back to your seating position and breathe normally.
- Repeat the exercise for atleast 5 times.
Tree Pose or Vrksasana
This is a great pose for kids as it helps in the wellness of the spinal health, strengthens your body and helps in increasing the concentration.
- Stand straight with your feet together and hands by your side.
- Now bring your right foot against your right thigh
- Take your ankle as near as you can to your groin. Your toes should be above your knees.
- Try to balance yourself. It may be a bit difficult in the beginning, but with practice, it comes easily.
- Stretch out your hands and slowly take them over your head and join them while still keeping them stretched upright.
- You can breathe normally while practicing this pose.
- Hold the position for 30 seconds and then first bring back your hands to your side and then put your foot down.
- Now repeat the same thing with your left foot.
- Kids may find it difficult to balance on one foot in the beginning. So, to begin with, they can practice the pose against a wall. Once they get the idea of how to balance themselves, they can move away from the wall and do it without support
- Practice the Tree Pose for 5 times.
These are easy yoga poses for kids and have a lot of benefits. Practicing them regularly for just 10 to 15 minutes a day will help them immensely. Always remember yoga poses involve stretching, bending, lifting, etc. so it is advised that one perform them empty stomach. Yoga poses should be done in the morning empty stomach. To ensure you are doing the poses correctly the kids can be guided by an adult. You can also do it in the evening provided you haven’t had anything in the last 2 hours.