10 Yoga Poses For Children With Benefits To Keep Your Kid Fit & Active!

Yoga is one of an individual's most beneficial physical activities, and it has multiple mental and physical health benefits. People of any age or sex can do yoga despite having any medical condition. Teaching yoga to children from an early age helps build mindfulness, strength, flexibility, and balance. Also, it helps to remove negativity and boost positivity in your mind. 

According to a 2022 study published in the Journal of the American Medical Association, yoga can help improve sleep quality and reduce stress and anxiety. The study found that adults who practised yoga for at least eight weeks had better sleep quality than those who did not practise yoga. Also, it is an excellent way to keep kids engaged in healthy rituals and make them more active. In this blog, we will learn some yoga poses for children.

Table Of Contents

1. 10 Best Yoga Poses For Children

2. 14 Benefits Of Yoga For Children

3. The Final Say

4. FAQs

5. References

10 Best Yoga Poses For Children

Encouraging kids to try various yoga poses as a part of their daily routine can promote calmness and balance. Studies have shown that yoga can help children achieve a stress-free and stable mental state, improving overall health. 

A meta-study conducted by Rutgers University and The Yoga Way Therapy Center found that practising yoga has helped alleviate symptoms of depression and anxiety in 58% of participants. The best part about yoga is that it is simple and does not require mastery to be effective. 

Encourage your children to make yoga a habit and a way of life to improve their concentration and overall well-being with the given list of yoga for kids. Here are all the yoga poses for children mentioned below:

1. Tree Pose (Vrikshasana)

The Tree Pose is a fantastic way for kids to enhance their balance and focus. It helps to strengthen the legs, core and ankles. Moreover, it is one of the best yoga poses, relieving stress and anxiety. To do this, you can follow the steps:

• Begin by standing on one leg.

• Then, place the foot of your opposite leg onto your inner thigh.

• Finally, bring both hands together in a prayer position and lift them in an upward direction.

• Repeat the process with the other leg.

2. Cat-Cow Pose

This pair of poses, the Cat Pose and the Cow Pose help children stretch and strengthen their spine while improving flexibility. To do this, follow the steps:

• Start on your hands and knees, inhale, and lift your head and tailbone towards the ceiling (cow pose). 

• Next, exhale and round your spine, bringing your head and tailbone towards the floor (cat pose). 

• Now, Repeat the flow for 5-10 breaths.

3. Butterfly Pose (Baddha Konasana)

The Butterfly Pose is great for opening up the hips and improving flexibility.  To do this:

• Start by bringing down the soles of the feet together.

• Now, join them and hold your feet or ankles with your hands.

• Gently flap your knees up and down, resembling butterfly wings.

• Do it regularly for 10 minutes to improve your thigh muscles.

4. Child's Pose (Balasana)

For better rest and de-stress, child poses, or balasana, are great asanas that help to relax and calm. To do this, you can follow the steps:

• Start by kneeling on the ground with your hands stretched out before you. 

• Next, lower your hips towards your heels and rest your forehead on the mat. 

• Breathe deeply and hold the pose for 1-3 minutes.

5. Cobra Pose (Bhujangasana)

The cobra pose is one of the best poses to open the chest and strengthen the back. You can easily do it by following the steps:

• Start by lying on your stomach with your hands under your shoulders. 

• Next, inhale, lift your chest off the ground and keep your elbows close to your body. 

• Hold the pose for 15-30 seconds, then release.

  
  

Also Read: How Does Yoga Help To Increase Height? Explore 6 Asanas And 7-Week Effective Plan

6. Downward-Facing Dog (Adho Mukha Svanasana)

This pose helps to increase strength and stretch the entire body. Follow the steps to do it without any problem:

• Start on your hands and knees, then lift your hips up and back to form an inverted V-shape with your body. 

• Keep your hands and feet firmly on the ground and hold the pose for 1-3 minutes.

7. Warrior Pose (Virabhadrasana)

Warrior Pose is perfect for building strength and confidence. It also improves balance and coordination. Follow the steps to practise it:

• Extend your arms and legs, bend your front knee, and fixate on the hand positioned in front of you.

• Hold for 30 seconds to 1 minute on each side.

• Do it regularly to improve your strength and flexibility.

8. Snake Pose (Sarpasana)

Snake Pose allows kids to stretch their spine and improve posture. It is easy to do and helps to build strength and flexibility.

• Start by laying down flat on your abdomen, in the relaxation posture, and slowly bring your legs close together.

• Now, move your arms to be folded at the elbow, and your palms are close to your shoulders.

• Now, slightly raise your elbows off the floor and raise your torso, ensuring your abdomen remains pressed. 

• Keep your head lifted till your torso completely unrolls.

9. Bridge Pose (Setu Bandhasana)

It helps to strengthen your back and core muscles. Practising bridge pose daily can improve flexibility in body posture, relieve back pain and energise the body. To do this, just follow the steps:

• Start by lying on your back with your knees bent and feet on the ground. 

• Next, lift your hips towards the ceiling and hold the pose for 30 to 50 seconds.

10. Corpse Pose (Savasana)

Savasana is a simple yet essential pose for relaxation and meditation. Performing it daily for 10 minutes can improve your mental health. Here are the steps to practise it:

• Start by laying down flat on your back.

• Now, try to stretch your arms and legs out and away from your body.

• Try to breathe evenly and attempt to relax.

• Practise regularly till you learn to focus and can still think.

Also Read: 10 Yoga Asanas For Back Pain

14 Benefits Of Yoga For Children

Following yoga at an early stage helps to increase the flexibility in the body by lengthening and stretching the muscles, curbing the risk of injury, and maintaining active fitness. 

A study published in the journal Mindfulness found that children who practised yoga were better able to focus on the present moment and less likely to react to stress negatively. Here are some of the best yoga for kids mentioned below:

Also Read: How Does Surya Namaskar Help In Weight Loss?

The Final Say

Introducing yoga poses to children is a wonderful way to promote physical fitness, mental well-being, and mindfulness. These 10 yoga poses are beneficial for their health and development and a fun and engaging way to instil a love for yoga at an early age. 

Encourage children to practise these poses regularly, making it an enjoyable and valuable part of their daily routine. Yoga can empower them to grow healthier, more balanced, and more mindful individuals.

FAQs

1. Are there any side effects of doing yoga for children?

No, but it is advisable to follow yoga under the guidance of a professional to avoid any injuries.

2. How does yoga help to increase concentration and focus?

Yoga helps to boost mindfulness and deep breathing, which can increase the concentration and focus in children.

3. Which are better yoga poses for children?

Tree pose, cat and cow pose, and child pose are the better yoga poses for children.

4. At what age can kids start yoga?

Children aged five years and above could start practising yoga. 

5. What is the correct time for children to do yoga?

Early morning is the correct time for children to do yoga.

6. Can kids do Surya Namaskar?

Yes. Surya Namaskar is one of the best yoga poses for children, and it can be practised by kids above the age of 5 years. 

7. What is the minimum age for Surya Namaskar?

Children after the age of 5 years can do Surya namaskar.

8. Is Kapalbhati good for kids?

Yes, kapalbhati is great for kids as it helps to soothe the digestive system and strengthen the lungs.

9. Can kids do pranayama?

Yes, pranayama helps kids to manage their frustration and relax.

10. Can a 7-year-old do yoga?

Yes, children above the age of 5 years can practise yoga regularly. 

References

• https://www.actionforhealthykids.org/activity/yoga-and-mindfulness/

• https://www.artofliving.org/in-en/yoga/beginners/easy-yoga-for-kids

• https://blog.mygov.in/yoga-for-children-with-special-needs/

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