Develop your kids’ confidence with these playful and engaging yoga poses for kids.
Are you a young mother fretting about how to channelize your kid’s high energy in a positive way? Or you are looking for a perfect way to wean your kid of gadgets and screens that keep them hooked all day long?
Well, here is the best way to address both the concerns – Yoga.
Yoga poses for kids! It might be surprising for several young parents of this generation. Yoga might come across as too slow-paced a physical activity to appease the bustling energy of a super active kid.
However, yoga is a time-tested exercise regime that ensures optimum growth and development irrespective of age or energy level.
Yes, yoga is a slow pace activity. But that is exactly how your kids learn to slow down, feel grounded and focus on their breath.
Yoga has an incredible impact on the growth and development of our mind and body. And when started at a tender age, it can bring out the best in every child.
Kids who are engaged in some other active sport should also practice yoga. It helps to enhance physical agility as well as the mental perception that will boost their performance in studies and sports.
Yoga also impacts the way a child behaves and reacts to different situations.
Easy-To-Do Yoga Poses For Kids
Ideally, a kid should be able to perform every yoga pose with aplomb. In most cases, they are still away from several lifestyle diseases that adults on the other side are plagued with.
Mostly, they are blessed with a flexible and lean body lest they have turned into couch potatoes staring at screens all day long. Hence most kids can perform any yoga pose under expert guidance.
However, keeping in mind their still-developing bones and sinews, we have selected a sequence of 10 easy yoga poses for kids.
The kids yoga sequence we have selected comprises 10 easy yoga poses for kids. It will help your kids to start their day on the right foot. They will keep them energized and focused all day long.
So let’s get started…
Kids Yoga Pose #1: Tree Pose
Benefits For kids:
Vrikshasana is one of the basic yoga postures for kids. Also known as the tree pose improves the focus, memory, and concentration of the child. It helps to improve the balance, strength, and stability of the legs and vertebral column.
How To do:
- Stability, poise, and balance – are the three significant objectives of Vrikshasana.
- Stability – Stand straight with your spine erect and your feet firmly grounded on the floor. Spread out all the fingers of both your feet to get a firmer grip.
- The next two levels – poise and balance come from the focus. Hence, before getting into the next step, fix your gaze at a fixed point. You will have to hold your gaze to this point right through your holding time.
- Next, align your head, neck, and downwards to the base of your spine in a straight line. Now lift your left foot and place its heel at the apex of your right thigh with the toes facing towards the ground.
- Lift your arms and join them together over your head. Keep your gaze fixed and hold the pose.
- Repeat on the other side.
- No one gets it perfect for the first time. If you have difficulty in getting the right pose, you can try variations such as – resting the feet on the calf muscles instead of the thighs or keeping your hands on your sides instead of over your head.
How long to hold this pose:
Ideally, one can hold the pose for at least 2 minutes. But beginners could try holding it for 30 seconds and gradually increase the time by 2 minutes.
Kids Yoga Pose #2: Warrior Pose
Benefits for Kids:
Veerabhadrasana or the Warrior Pose addresses the muscles around your shoulders, arms, legs, and spine. This a gem among all standing yoga poses for kids.
Veera – means courageous, Bhadra – refers to as good or righteous and asana – refers to the posture.
It is one of the most graceful yoga asanas that helps to enhance confidence within the child.
How to do:
- Stand with your spine erect and legs stretched wide apart.
- Turn your right foot outwards by 90 degrees and the left foot tilted towards the left by 15 degrees so that the heel of the right foot is pointed towards the center of the left foot.
- Spread your arms on both sides to make a straight line with your shoulders. Breathe in.
- Bend your right knees to be aligned with your right ankle in a straight line. Breathe out.
- Turn your head towards the right and look straight at the tip of your finger.
- Stretch your arms on both sides as much as you can. Push your pelvis down and settle into the posture. Keep breathing normally.
- Hold the position.
- Breathe in as you come up. Relax your arms on your side.
- Repeat on the other side.
How long to hold this pose:
The optimum holding time for Veerabhadrasana is 2 minutes. You can start slow with a count of 20-30 and slowly build your capacity to hold it for 2 minutes.
Invest into some yoga dice and turn it into a game.
Kids Yoga Pose #3: Downward Facing Dog
Benefits for Kids:
Adhomukhasvanasana helps to strengthen the arms and leg muscles.
An inversion and playful yoga poses for kids that they can pull out with ease and fun. It stretches the hamstrings and the calf muscles. It also improved blood circulation throughout the body.
According to this 2016 study, yoga improved motor abilities of children aged between 6-8 years.
How to do:
- Start by coming down on your hands and your knees.
- Your knees and wrists should be shoulder apart.
- Spread out all the fingers in your hands to get a firm grip on the ground.
- Slowly push your hips back and then upwards to make an inverted triangle where the base of your tailbone is the highest point and both your hands and feet are firmly set on the ground.
- Try to touch the ground with your head or just hang your head with your gaze fixed at your feet.
- Hold the pose and breath normally.
How long to hold this pose:
You can hold this pose for few breaths to few minutes depending on your strength and stamina.
Kids Yoga Pose #4: Cat Stretch
Benefits for kids:
Cat stretch is extremely soothing and playful yoga posture for the back muscles. It strengthens the arms and the core muscles.
A 2016 study has shown that yoga boost self-esteem children.
How To Do:
- Come on your hands and knees.
- Make sure that your wrists and knees are shoulder-width apart
- Slowly arch your back, hang your head down and fix your gaze towards your tummy.
- Hold the position for a few breaths.
- Lift your head and stretch your back. Feel the stretch across your spine.
- Be careful not to deepen the arch too much lest you might injure your spine.
How long to hold this pose:
Just few breaths upwards and downwards each. Repeat four to five times.
Kids Yoga Pose #5: Cobra Pose
Benefits for kids:
Bhujangasana or Cobra Pose stretches the chest and belly muscles. It opens up the shoulders and the heart while working on the spine and arms at the same time.
It relieves back pain, elevates the mood, and increases flexibility.
A study on the therapeutic effects of yoga on kids identified two different studies where children managed to improve their memory following regular yoga practice.
How To Do:
- Lie flat on your stomach.
- Press your thigh and the top of your feet against the ground.
- Place your palms on the sides of your chest right beneath your shoulders
- Inhale and slowly lift your torso. Straighten your arms as much as it is comfortable. Keep your head straight.
- Squeeze in your buttocks.
- You will feel the stretch on your stomach and chest.
- Hold the position for a few breaths or as long as you are comfortable.
- Slowly bring your head down on the ground and relax.
- Repeat this for 3-4 times.
How long to hold this pose:
A few breaths to a minute.
Yoga for Kids and Their Grown-Ups: 100+ Fun Yoga and Mindfulness Activities to Practice
Kids Yoga Pose #6: Bow Pose
Benefits for kids:
Dhanurasana provides a good stretch to the arms, shoulders, chest, thighs, and abdomen while strengthening the leg and the back muscles.
It aids the digestive process, improves posture, and energizes the body.
How to do:
- Lie flat on your stomach with your hands resting on both sides, palms facing upwards.
- Bend your knees and tilt your feet backward.
- Inhale, lift your chest and look forward.
- Stretch your arms to grasp your ankles. Look straight.
- Be careful not to over bend your spine.
- Stay there for a few breaths.
- Exhale and release from the bow pose.
- Relax your back for a while.
- Rest in child pose.
How long to hold this pose:
A few breaths to 30 seconds.
Kids Yoga Pose #7: Bridge Pose
Benefits For Kids:
Sethubandhasana provides a good stretch to the spine, hips, shoulders, and chest muscles. It strengthens the legs and also helps indigestion.
How to do:
- Lie flat on your back with your hands resting by your sides, palms facing downwards
- Bend your knees to be hip apart.
- Pull your feet closer to your hip a little so that the tip of your hands can touch your heels.
- Slowly lift your chest to touch the chin.
- Gradually lift your buttocks and your thighs to for a bridge.
- Hold the position for a while.
- Exhale as you come down.
How long to hold:
Hold this position for about 3-5 breaths.
Kids Yoga Pose #8: Lion Pose
Benefits for kids:
Lion pose helps to release all pent-up stress. It improves lung capacity and also tones up the vocal chord.
How to do:
- Kneel down on the floor. Join your feet together with the palm of your feet facing up.
- Sit on your heels.
- Stretch your knees apart
- Place your hands in between your knees on the ground with your wrists facing outwards and your fingers facing inwards towards your thighs.
- Straighten your spine and hold your head high like a lion.
- Now take a deep breath through your nose.
- Stretch your tongue out as much as possible and open your eyes and breathe out making a ‘ha’ sound coming from the base of your throat.
- Repeat.
- Close your eyes and rest for a while.
How Long To Hold:
For kids, 3-4 repetitions are sufficient.
Kids Yoga Pose #9: Butterfly Pose
Benefits For Kids:
The butterfly pose helps to release any physical and mental stress. It stretches the muscles of the inner thigh, hips, and groins. It relaxes the back muscles.
Classroom-based study has shown that children who enjoyed yoga as part of the curriculum, showed significant improvements in behavior.
How to do:
- Sit straight with your legs stretched out.
- Join your feet. Hold the toes with both your hands and bring them closer to your pelvis.
- Flap your knees up and down just like a butterfly.
- Open your chest, erect your spine and bend forward to get a good stretch on your back
How Long to Hold:
You can do the butterfly as long as you feel comfortable
Kids Yoga Pose #10: Corpse Pose
Benefit for kids:
Every yoga class ends with a corpse pose or Savasana.
After stretching, pulling, and flexing all the joints and muscles of the body, it is time to relax every part of your body and mind. It is particularly important for the kids because it helps them to feel calm and grounded.
According to 2018 study, children who take study pressure and anxiety approached very positive attitude after regular practice of yoga.
How to do:
- Lie on your back with your legs stretched out, relaxed and your toes pointed outwards.
- Let your arms rest by your sides.
- Tilt your head on one side and close your eyes.
- Loosen up your entire body on the yoga mat.
- Take slow and deep breaths.
- Relax.
How Long To Hold:
Let your child relax in Savasana for 1 to 2 minutes
Conclusion
It does not take more than 20 to 30 minutes in the morning to practice these easy yoga poses for kids.
The fresh air and the early rays of the sun act as a bonus. They accentuate the impact of yoga and fill every cell of their bodies with energy.
So what are you waiting for? Wake up your kids and take them for yoga practice out in the sun.
FAQ:
How long should a child hold a yoga pose?
It takes time to develop stamina. It is best to start with a count of 20 or 30 and then gradually increase the holding time to one or two minutes.
How many poses should a child do in one session?
A sequence of 10 to 12 poses can be planned for one session. Make sure to relax after each posture so that the kids do not get exhausted.
Why should kids practice yoga?
Yoga helps in a holistic physical and mental development of a child. If you initiate your child into this process from a tender age, it will become a part of their daily routine.
It will enhance their immunity and help them to excel in studies and other activities as well. They will grow up to well-balanced, grounded, and mentally strong human beings who are capable of handling any kind of challenge with a calm mind.
What are some of the benefits of yoga poses for kids?
Yoga helps to optimize the physical and mental capacities of a human being in every way possible. Initiating yoga practices for your kids is the best thing you can do for them.
Featured Image: Freepik