June 15, 2019 Leave a Comment
Ease digestion, aid relaxation and improve concentration with these easy Yoga Poses for Kids. to stay healthy. Ideal even for very young kids to try out!
As adults, we know that modern life isn’t easy. With deadlines, increasing costs, more responsibilities and stress, we barely manage to get through the day. However, kids aren’t exempt from this stress either – it just looks different on them.
For kids today, the main factors of stress are too much academic pressure, over stuffed schedules and too much media exposure. Then there’s peer pressure and bullying – both offline and online. With more families breaking up than ever before and fewer outlets for stress relief, kids today are more stressed than previous generations have been.
Unless you plan to pack up and move to the forests, the stress of modern life is inevitable! And we can only protect our kids for so long- as they become adults, they need to handle it on their own. The good news is that there is a simple solution – the solution of our ancestors that can not just relieve stress in childhood, but makes for a lifelong coping mechanism – yoga!
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Just as yoga for Moms and Dads has benefits, it is also greatly beneficial for kids of all ages.
Physical Benefits of Yoga for Kids
- Improves flexibility
- Helps improve balance
- Increases strength of bones and muscles
- Encourages kids to be more activity with stamina
- Helps kids with better coordination
- Improves sleep quality
- Long term benefits include better body weight maintenance and improved body functions
Emotional Benefits of Yoga for Kids
- Improves focus and concentration
- Increases creativity
- Encourages discipline and a sense of responsibility
- Helps yoga blocks
- Reduces stress and peer pressure, since yoga is not a competitive activity
- Aids self regulation of emotions
Yoga is particularly helpful for kids with ADHD or behavioral disorders. Kids with Down’s syndrome and cognitive conditions have also shown an improvement by doing yoga regularly. If you’re wondering how to start yoga in your home, here are some easy yoga poses for kids which can be done without much effort.
8 Easy Yoga Poses for Kids
1. Sukhasana (Easy Pose)
- Sit on the mat with legs crossed. Keep the back straight and avoid slouching.
- Keep the arms relaxed, resting the hands on the knees, palms facing upwards.
- Close the eyes and try to settle into the pose, ensuring a balance on either side of the body.
- Hold the pose for a minute and then reverse the position of the legs. Repeat.
This is the simplest pose that every beginner can try, and it gives kids a confidence boost that yoga is something they can do. Sukhasana helps to ease anxiety and encourages mindfulness. It also helps kids maintain good posture.
2. Baddha Konasana (Butterfly Pose)
- Sit on the mat with legs stretched out in front, keeping the back straight.
- Bend the knees so that both feet are facing inwards. Bring them closer so the feet touch each other.
- Hold the feet together with the hands. Either hold on to the bottom part of the feet or the big toes.
- Once settled in the pose, start moving the knees up and down, flapping like the wings of a butterfly.
- Start slow, increase the speed gradually and then bring it down again before stopping. Breathe normally throughout.
This stretch is great for the inner thighs and knees, especially for kids who haven’t been active for long. It also activates the digestive system and eases a sluggish metabolism. It also aids healthy menstruation in girls.
3. Vriksasana (Tree Pose)
- Stand on the mat, keeping the legs and back straight. Keep the knees unbent but not stiff.
- Let the arms rest by the sides naturally. Pull the shoulders back a little so the chest opens up.
- Once settled in this pose, lift the right foot off the mat and place it against the inner left thigh, so that the right knee points outwards.
- Let the right foot rest wherever it feels comfortable and balance can be maintained.
- Raise both hands overhead and join them together once they reach the top. Hold the pose for as long as possible, breathing normally.
- Lower the arms and release the right foot to the floor. Repeat with the left foot. If it’s difficult to maintain balance, let one hand hold on to a stable chair or table. Alternatively, do the pose by standing with the back against the wall.
As is obvious, this pose is great for developing balance and coordination. It’s also perfect for developing razor sharp concentration as kids put all their focus into staying upright without falling. This also contributes to good posture.
4. Adho Mukha Svanasana (Downward Dog Pose)
- Stand on the mat, keeping the legs and back straight. Keep the knees unbent but not stiff.
- Let the arms rest by the sides naturally. Pull the shoulders back a little so the chest opens up.
- Bend down from the waist and try to touch the toes.
- Walk hands forward till an inverted V shape is formed.
- Push the hips up into the air to get the shape right. The feet should be flat on the floor with the palms taking most of the body weight. Hold the pose for a minute breathing normally.
- Come out of the pose by walking the hands back towards the feet and slowly lifting up.
This is one of the best poses for increasing blood circulation to all parts of the body while also giving the entire body a good stretch – particularly the legs, shoulders and back.
5. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
- Lie on the mat on the tummy, legs stretched back with the tops of the feet resting on the floor.
- Bend elbows placing palms on the floor on either side of the waist. Pushing into the hands, straighten elbows while raising the upper body.
- Open out the chest pushing the shoulders back, without straining the back or neck. Hold for 10 seconds and either release by going back to the floor or lifting up into downward facing dog pose.
This pose effectively strengthens the hands and wrists, while also offering a good stretch for the neck and back. It’s also mildly energizing and helps to improve posture.
6. Balasana (Child’s Pose)
- Kneel down on the mat, hips resting on the heels. Keep the knees at a comfortable distance from each other.
- Once settled in this pose, bend forward slowly, without lifting the hips, so the body folds forward.
- The arms can either rest by the sides of the legs or be stretched out in front.
- Breathe deeply, settling into the pose and relaxing.
This is a great relaxation pose that even beginners can do. It helps kids be more in touch with their breathing since they are in a bent position where the rest of the world is shut out temporarily. Besides stretching the back, arms and legs, this pose also speeds up digestion and eases constipation.
7. Virasana (Hero Pose)
- Kneel down on the mat and sit back, bottom touching the heels. Let the knees be at a comfortable distance from each other. Keep the feet hip width apart.
- Ensure the back is straight, without being stiff. Relax the shoulders, pulling them slightly towards the back so the chest is wide and open.
- Keep the hands on the knees, palms facing upwards. Hold the position while breathing normally.
This pose offers a good stretch for the back and the legs. It also relaxes the shoulders and encourages good posture in kids. Besides these, this pose aids digestion and also improves alertness.
8. Savasana (Corpse Pose)
- Lie on the mat with legs stretched out, and arms stretched out by the sides. Keep the arms a little away from the body so that the armpits can breathe. Let the palms face upwards.
- Loosen up the feet and ankles, letting the feet naturally drop outwards. Keep eyes closed.
- Relax every part of the body, starting from the toes to the crown of the head, particularly the knees, hips, back, shoulders and neck.
- Keep breathing normally and take the time to settle into the pose completely.
On the surface, this seems like an easy pose, but it can be challenging for young kids to relax to the level required in this pose. But for that very reason, practicing this regularly is excellent for anxious kids and also helps promote good sleep. This is also a cooling pose that is good during summer.
Tips for starting a Yoga Practice with Young Kids
It can be hard to imagine bouncy toddlers and preschoolers doing something serious like yoga, but that’s just a misconception! Here are a few tips to start a yoga practice with young kids.
- Allot a specific time of the day, about 10 minutes, for yoga. Ensure no noise or distractions during this time.
- Avoid heavy meals before yoga since it can make kids uneasy and trigger nausea.
- Make sure kids are dressed in breathable clothes that allows free movement.
- Some soft music in the background will deepen the experience for your child.
- Make it fun with colorful yoga mats, or props like yoga blocks.
- Start out by showing your child how to do it, assisting her while she does it and doing it along with her.
- Make it a family activity – the more the better!
- Always end with a relaxation like savasana.
Another great tip is by using books to introduce the concept if your child is completely unfamiliar. Such books generate interest and curiosity, especially if you can find one with your child’s favorite character. Here are a few suggestions:
- Yoga for Kids
- The ABCs of Yoga for Kids
- Yoga Babies
- The Yoga Zoo Adventure
Always be aware of your child’s overall physical condition before starting out on yoga. Kids with migraines, asthma or respiratory issues should consult a doctor first. Avoid forcing a child into a pose – let the body ease into it gradually. Making the process fun and explorative will encourage kids to stick with it and make it a habit that lasts throughout life.
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Filed Under: Health, Parenting, toddler Activities Tagged With: baby health, exercise, fitness, health, kids health, parenting, parenting tips, TODDLERS, yoga
