A child’s physical development is dynamic, with organs and systems rapidly growing and maturing. However, this delicate phase also makes children susceptible to injuries, infections, and developmental issues if not nurtured properly. Poor posture, inadequate nutrition, and a lack of physical activity can all hinder optimal growth of the musculoskeletal system and overall health. Moreover, improper care can impact brain development and the functioning of sense organs.
Yoga emerges as a holistic solution to support children’s growth and development, fostering a healthy, happy, and fulfilling childhood. By introducing children to yoga, we can orient them towards a path of physical well-being and mental resilience from an early age.
Today, there are numerous resources and classes focused on yoga for children. However, it’s essential to approach yoga for kids with a playful and engaging mindset rather than a rigid or overly structured approach. Yoga not only enhances physical strength and flexibility in children but also nurtures their sensory awareness and mental focus.
Yoga practice for children is not merely about physical exercise; it’s about cultivating mindfulness, body awareness, and emotional regulation. Through yoga, children can develop strong and supple muscles, balanced glandular function, and heightened sensory perception. By providing children with opportunities to explore yoga in a fun and interactive manner, we equip them with essential tools to navigate the external world with confidence and curiosity.
How Yoga Helps Children in Different Aspects
Yoga offers a multitude of benefits for children, impacting various aspects of their physical, mental, and emotional well-being. Here’s how yoga can positively influence different areas of a child’s development:
Physical Development: Yoga poses promote strength, flexibility, and coordination in children. As they engage in different postures, their muscles, joints, and bones are gently exercised and stretched, fostering healthy growth and preventing stiffness or discomfort. Additionally, yoga helps improve balance and posture, supporting proper alignment of the spine and reducing the risk of musculoskeletal issues as they grow.
Mental Focus and Concentration: Practicing yoga requires children to focus on their breath and body movements, cultivating mindfulness and concentration. This enhanced focus can translate into improved attention span, better academic performance, and increased ability to stay present in various activities.
Emotional Regulation: Yoga teaches children techniques to manage emotions and stress. Breathing exercises and relaxation techniques incorporated in yoga practice promote a sense of calmness and emotional balance. Children learn to recognize and respond to their feelings in a healthy way, fostering emotional resilience and self-awareness.
Social Interaction: Yoga classes for children often involve group activities and partner poses, promoting social interaction, teamwork, and communication skills. Children learn to cooperate, respect others’ space, and support each other, building positive relationships and a sense of community.
Body Awareness and Self-Confidence: Through yoga, children develop a deeper connection with their bodies, understanding their strengths and limitations. This heightened body awareness boosts self-confidence and self-esteem, empowering children to embrace their uniqueness and celebrate their achievements.
List of 20 Best Yoga Asanas for Children
- Tadasana (Palm tree posture) :
- Stand with your feet a few inches apart.
- Inhale and raise your arms up to shoulder level.
- Interlock your fingers and turn your wrists outward.
- Inhale deeply and lift your arms overhead.
- Raise your heels and balance on your toes, maintaining normal breathing.Exhale and return to the starting position.
Benefits of this pose: This pose strengthens the ankles, calves, inner thighs, and back while stretching the shoulders. Additionally, it may help promote height increase in children.
2. Vrikshasana (Tree posture):
- Stand tall with your feet together.
- Bend your right knee and place your right foot on the inner side of your left thigh.
- Inhale deeply as you raise your arms overhead, bringing your palms together.
- Exhale slowly as you lower your arms and bring your right foot back down.
- Repeat the same steps with your left leg.
Benefits of this pose: This pose helps improve balance, and concentration, and tones the muscles of the legs.
3. Ashvasanchalanasana (Horse riding posture):
- Begin by bending forward and placing both hands beside both feet.
- Extend your right leg back as far as you comfortably can.
- Lower your right knee to the floor.
- Bend your left leg at the knee.
- Inhale as you raise your head backward, arching your back, and directing your gaze towards the space between your eyebrows.
Benefits of this pose: Strengthens the lower body. Helps to stretch the groin and hip region.
Lengthens the spine, stretching the chest for improved flexibility and posture.
4. Parvatasana (Mountain posture):
- Begin by bending forward and placing both hands beside both feet.
- Exhale as you stretch one leg back, balancing your body on both hands and toes.
- Aim to push your buttocks upward, resembling a mountain peak.
Benefits of this pose: Include strengthening the lower body, stretching the groin and hip region, as well as relieving stiffness in the shoulders.
5. Tri Konasana (Triangle posture):
- Stand with your feet a few feet apart.
- Inhale as you raise both arms up to shoulder level.
- Turn your right foot towards the right side.
- Exhale as you bend to the right side.
- Turn your head and gaze at your middle finger.
- Inhale and slowly return to the upright position.
- Bring your right foot back to its original position.
- Repeat the same sequence on the other side, starting by turning your left foot and bending to the left side.
6. Marjari Asana (Cat posture):
- Begin by kneeling on the floor, then lean forward and place both palms on the ground with fingers pointing forward.
- Ensure your legs are slightly apart and your palms are shoulder-width apart.
- As you exhale completely, move your head inward between your shoulders, allowing your back to arch upwards.
- Next, inhale deeply and arch your back in the opposite direction, creating a slight bend downwards in your spine. Arch your head, neck, and shoulders backwards, as if gazing upward.
Benefits of this pose: This pose helps alleviate stiffness in the back and strengthens the abdominal organs.
7. Ushtrasana (Camel posture) :
- Kneel down on the mat, standing on your knees.
- Inhale deeply as you gently bend backward, reaching back to hold your heels with your palms.
- Maintain this final position with normal, steady breathing.
- Benefits of this pose: Ustrasana, or Camel Pose, stretches the muscles around the neck, chest, and abdomen region. This pose strengthens the muscles along the back, glutes, and triceps of the arms, promoting overall stability and strength in these areas.
8. Shashakasana (Rabbit posture):
- Sit in a kneeling posture with your knees spread wide apart and the big toes touching.
- Place your palms between the knees.
- Exhale slowly as you stretch your arms forward to their full length.
- Bend forward and rest your chin on the ground while keeping your arms parallel.
- Look forward and maintain this posture with normal breathing.
Benefits of this pose: This pose is excellent for resting and is particularly beneficial for the lower back. It helps regulate the adrenal glands and improves concentration and memory. Practicing this pose can also reduce emotional instability and anger.
9. Mandukasana (Frog posture):
- Begin by sitting in Vajrasana (Thunderbolt Pose), kneeling with your buttocks resting on your heels.
- Make fists with both palms and place them on your naval area.
- Take a deep breath in, and as you exhale, bend forward from your hips while keeping your elbows parallel.
- Inhale as you raise your head and shoulders up, looking between your eyebrows (third eye).
- Hold this posture for as long as comfortable, breathing normally throughout.
Benefits of this pose: This pose helps relieve constipation and reduces stress.
10. Vakrasana (Twisting posture):
- Sit upright with your legs extended forward in Dandasana.
- Bend your right leg and place it near your left knee.
- Exhale as you twist your body to the right, bringing your left-hand palm close to your right foot.
- Place your right hand behind your back on the ground for support.
- Turn your head to the right and maintain this twisted position while breathing normally.
- Repeat the same sequence on the other side.
Benefits of this pose: This pose tones the spinal nerves, strengthens the back muscles, and alleviates back pain. Additionally, it aids in relieving constipation and detoxifying the body by removing toxins.
11. Gomukhasana (Cow posture):
- Sit upright with legs extended forward.
- Cross one leg over the other and place the foot flat on the floor.
- Interlace your hands behind your back.
- Maintain this position while breathing normally.
Benefits of this pose: This pose enhances lung capacity and benefits the respiratory system. It also increases flexibility in the arms and shoulder muscles.
12. Kagasana (Crow posture):
- Stand with your feet a few inches apart.
- Exhale as you bend your knees, lowering yourself into a squatting position.
- Place your hands on your knees.
Benefits of this pose: This pose strengthens the pelvic joints and knee joints.
13. Simhasana (Roaring lion posture):
- Sit comfortably in Vajrasana (Thunderbolt Pose).
- Gently spread your knees wide apart.
- Inhale deeply and extend your tongue out.
- Direct your gaze towards the point between your eyebrows.
- Exhale forcefully while emitting a roaring sound, like a lion.
Benefits of this pose: Excellent for toning the muscles of the face, eyes, tongue, and throat. It helps strengthen the vocal cords and effectively opens up the respiratory tract, promoting clearer breathing.
14. Makarasana (Crocodile posture):
- Lie down on your abdomen.
- Spread your legs with heels facing towards each other.
- Bend both arms and place the right hand on the left.
- Rest your face on your hands.
- Keep your eyes closed.
Benefits of this pose: Countering stress and anxiety, promoting relaxation of the lower back.
15. Saral Bhujangasana (Cobra posture) :
- Lie down on your abdomen.
- Join your legs and stretch your arms alongside your body.
- Keep your forehead on the ground.
- Place your hands beside your body with palms facing down and elbows resting on the ground.
- Inhale slowly and lift your chin and chest, coming up to the navel region.
- Stay in this position comfortably while breathing normally.
Benefits of this pose: This asana is beneficial for stress management and can help alleviate backache and bronchial issues.
16. Dhanurasana (Bow posture):
- Lie down on your abdomen.
- Fold your knees and reach back to hold your ankles with your hands.
- Inhale deeply.
- As you inhale, raise your whole body off the floor, lifting your chest and thighs away from the ground.
- Keep your gaze forward and maintain the pose, balancing on your abdomen.
Benefits of this pose: Improves the functioning of vital organs, including the digestive system. Helps overcome lethargy and boosts energy levels.
17. Balasana (Child posture):
- Lie down on your abdomen.
- Bend your one leg and hand, and relax the whole body.
- It helps to reduce stress and anxiety.
18. Setubandhasana (Bridge posture):
- Lie on your back.
- Bend your knees and bring your feet close to your buttocks.
- Hold both ankles firmly, keeping your knees and feet aligned in a straight line.
- Inhale deeply, then slowly lift your buttocks and trunk off the ground as high as you comfortably can, creating a bridge shape with your body.
Benefits of this pose: This pose opens the chest and upper back, promoting better posture.
It can help relieve feelings of depression and anxiety while strengthening the lower back muscles. By stretching the abdominal organs, improves digestion and may alleviate constipation.
19. Saral Matsyasana (Fish posture):
- Lie down on your back with your legs extended.
- Lift your upper back using your elbows and palms, gently placing the crown of your head on the ground.
- Keep your hands resting on your thighs.
- Maintain this position with normal breathing.
20. Shavasana (Starfish posture):
- Lie down on your back with arms and legs comfortably spread apart.
- Palms facing upward, eyes closed.
- Consciously relax your entire body.
- Focus on your natural breath and allow it to become rhythmic and slow.
Benefits of this pose: This practice relieves various tensions and provides rest to both body and mind. It relaxes the entire psycho-physiological system.
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Guidelines for Teaching Yoga to Children
Teaching yoga to young children requires careful consideration of their developmental needs and limitations. Here are some essential guidelines to ensure safe and effective yoga sessions for children:
Duration and Intensity: Children under 8 years old should hold yoga poses for up to 10 seconds in the final stage of any asana. The total duration of a kids’ yoga session should not exceed 35 minutes.
Avoid Certain Practices: Children should refrain from prolonged asana practice and breath-holding exercises (kumbhaka) to prevent strain or discomfort.
Incorporate Playful Movements: Children’s yoga should include gentle stretches and movements inspired by animals, integrated with playful games to keep them engaged and enthusiastic.
Storytelling Approach: Teach yoga through imaginative stories associated with each pose, making the practice enjoyable and relatable for young minds.
Demonstration Over Explanation: Show yoga postures visually rather than relying solely on verbal instructions. Use this method for correcting their poses during practical sessions.
Limitations on Asanas: Avoid extreme forward and backward bends, headstands, handstands, and over-stretching to ensure safety and comfort.
Proper Timing: Encourage practicing yoga on an empty or light stomach to enhance the effectiveness of the practice.
Supervision and Support: Children should practice yoga under the supervision of a trained yoga teacher to ensure correct technique and prevent injury.
Attention to Discomfort: If a child experiences any discomfort during or after yoga practice, provide immediate attention and seek medical help if necessary.
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