Yoga Exercise For Kids , Yoga Poses For Kids , Yoga For Kids ,Yoga Asanas For Kids
This list of basic yoga poses for kids serves as an inspiration guide, but please encourage the children’s creativity. Yoga poses for kids often mimic our natural surroundings and may be interpreted in different ways. Some things to consider when you are practicing yoga with your children:
Feel free to adapt or change the yoga poses to suit your needs.
Focus on having fun with movement, not on practicing perfectly aligned poses.
Engage the children. Follow their passions and interests.
Create authentic, meaningful experiences.
Cater to their energy levels and different learning styles.
Be creative and enjoy yourselves, but please be safe.
Wear comfortable clothing and practice barefoot.
Play yoga games to engage them in learning about the poses.
children can also practice at home with family.
Doing yoga with parents is a great bonding experience for everyone involved and also gives kids some often needed one-on-one time.
Here is a list of 5 great yoga poses for kids to do :
#1 Cobra Pose
The cobra pose is a very fun pose that includes laying on the belly, bringing the hands flat to the ground beneath the shoulders, and straightening the arms just enough to lift the chest up.
When doing this pose, one should make sure to only press up as far as one can go using the muscles in the back. This prevents overextending and keeps the body safe.
How to do this pose:
- Start on the belly.
2. Bring the hands flat to the ground under the shoulders.
3. Using the back muscles and the core, lift up.
4. Hold the pose for a few breaths.
5. Benefits of this pose include but are not limited to:
6. Increasing positivity
7. Decreasing stress
8. Strengthening the muscles in the chest, arms, and back, and abdomen
9. Increasing creativity
10. Strengthening awareness
11. Correcting posture
12. Reducing fatigue
13. Promoting proper circulation
A fun way to do this pose is for one to lie on the ground with the hands flat, take a deep breath in, and then press up into the cobra pose while hissing like a snake. This is a very fun way for kids to practice this exercise, and it usually ends with lots of giggles.
# 2 Seated forward fold (Paschimottanasana)
How to do this pose:
- Bring the legs out in front of the body, flexing the feet.
2. Bring the arms up.
3. Fold forward as far as comfortable.
4. If the feet cannot be reached, reach for the legs.
5. Hold for a few breaths.
6. Benefits of this pose :
7. Promoting relaxation
8. Decreasing stress
9. Improving digestion
10. Decreasing frequency of belly aches
11. Decreasing anxiety
12. Relieving headaches
The seated forward fold is similar to the wide-angle seated forward bend. The difference, however, is that instead of having the legs out to the sides, the legs are out in front of the body, creating a much different stretch.
#3 Bridge Pose (Setu Bandha Sarvangasana)
This rejuvenating backbend gives a good stretch to the spine and thighs.
How to do:
- Lie on the back.
2. Bend the knees a little and keep the feet flat on the floor, hip-width apart.
3. The knees and ankles must be in a straight line.
4. Place the arms in a resting position beside the body, with the palms downwards.
5. Take a deep breath and lift the lower, middle, and upper back off the floor.
6. Balance the body in a way that the arms, shoulders, and feet support the body weight.
7. Keep the buttocks tight.
8. Have the fingers interlaced, and hands pushed to the ground to help lift the torso higher.
9. Let your child hold this posture for as long as they are comfortable and breathe slowly while they are in the pose.
10. Exhale and release.
Stretches and opens the shoulders, thighs, hips, and chest portion; strengthens the back and hamstrings; increases the flexibility of the spine
If your kid faces difficulty in making the pelvis lift from the floor, slide a sturdy bolster under their sacrum to rest their pelvis. In case of any neck or shoulder pain, take assistance from a professional to hone the steps.
#4 Butterfly Pose (Baddha Konasana)
A pose that makes your kid flutter like a graceful butterfly, this is believed to offer some valuable benefits.
How to do:
- Sit with the spine upright and legs spread out straight.
2. Fold the legs so that the feet are touching each other. Hold them with the hands.
3. While exhaling, gently move the thighs and knees in a downward motion.
4. Then start flapping the legs up and down, like the wings of a butterfly.
5. The flapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.
6. Slow down gradually and then stop.
7. Gently release the posture while exhaling.
Stretches the thighs, knees, and hips; regulates the intestine and bowel movement; for girls, helps in easy and painless menstruation.
If your kid has a knee or groin injury, keep a blanket under the thighs to prevent pain or ache.
#5 Bow Pose (Dhanurasana)
Bend the back like a bow and open the chest and shoulders with the bow pose
How to do:
1. Lie flat on the stomach, keeping the arms stretched along the sides of the body and head resting gently on the mat.
2. Inhale and bend the knees bringing the feet towards the hips.
Grasp the ankles using both the hands.
3. Lift the shoulders, torso, legs, and hips off the floor while gazing straight ahead.
4. Hold the posture for four to five breaths, then lower the knees and release the feet.
5. Rest on the stomach.
Stretches and strengthens the back, shoulders, chest, and legs; brings flexibility to hip flexor function, and regulates the digestive system.
The bow pose involves a great deal of stretching, so if your child feels heavy in the lower back, keep the posture lower until it is comfortable to stretch. Help them in holding the ankles in step 3 and lifting the body in step 4.