BY Rashmi Jalan
21 Jun 2022
Doing yoga is an excellent way for your kids to improve their mental and physical health. It does not need any special skill to start with yoga. Here we have handpicked some simple yoga poses that your little ones can begin with.
When Can A Kid Start With Yoga Asanas
If you are new to Yoga, you might be worried if it is too early for your kid to start with it. After all, it does involve moving your body and holding different poses. As with any form of exercise, it can also put a strain on muscles or nerves.
But your kid can start yoga anytime. As early as 5 years of age. The key is to involve them in kid-friendly yoga poses only. It is always recommended to supervise their yoga poses so that they do not overindulge or hurt themselves.
Benefits of Yoga for Kids
There are many benefits that practising yoga will lend to your children. With their daily routine becoming hectic and full of pressures, yoga can help them regain mental balance and find inner calm. Some of the major benefits that yoga will have on your kids include:
- Inculcate awareness of body, mind, and breathing
- Lends flexibility to the body
- Nurtures physical and emotional well being
- Enhances concentration, focus, and attention span
- Improves thinking abilities
- Helps to deal with stress and negative emotions
- Helps in building good digestion
- Strengthens body muscles
Best and Easy Yoga Asanas (Poses) for Kids
The Corpse Pose or Savasana
This is one of the easiest asanas for your kid to start with. It involves lying down and breathing. Savasana enhances concentrating powers, offers physical and mental relaxation, and helps in fighting anxiety.
- Lie on your back while keeping the arms and legs straight.
- The arms should be at the side slightly apart from the body.
- Close your eyes and relax.
- Breathe in, then gently breathe out.
Point to Note - It is normal for your kid to feel a bit cold after this asana since the body temperature goes a bit down.
The Tree Pose or Vrikshasana
The tree pose is perhaps the most popular pose for kids doing yoga. Vrikshasana improves balance and helps in correcting posture. It also strengthens the muscles in the arms, core, legs, and hips.
- Firstly stand straight with your arms by your side.
- Now lift your one leg off the floor.
- Place the lifted foot on your shin, leg or thigh, balancing with your hand.
- Once you can balance, take off your hand.
- Now join your hand in a namaskar pose.
- You can also put your arms over your head joining the palms.
- Hold the position for 30 seconds.
- Now try it with the other leg.
Point to Note - Start with your kid standing against a wall. They will take time to balance their body on one leg, and might be unsteady in the beginning.
The Cobra Pose or Bhujangasana
In a fun animal pose, the child has to lie down on their belly in Bhujangasana. It can be done in the morning daily. The cobra pose helps to make the muscles present in the arms, back, chest, and abdomen stronger. It also improves body posture and boosts gut and lung health.
- Lie down on your stomach and keep your face down.
- Now place your palms flat on the floor near your shoulders.
- Now lift your chest and face, with your chin up like a cobra.
- Take a deep breath and hold the pose for 15 - 30 seconds.
- Breathing out slowly come back to the floor.
Point to Note - Be careful that the kid does not arch back a lot and pull a muscle. It is essential to do the pose slowly.
The Lion Pose or Simhasana
Another animal pose, the lion pose is very simple and fun to do. It calms the kid and is suitable for even hyperactive little ones. Simhasana stretches the respiratory tract, throat, and lungs. It also boosts immunity and the functioning of the tonsils.
- Sit by resting the hips on your heels.
- Keep your palms on the knees.
- Now breathe in while keeping your tongue out.
- Keeping the eyes wide open breathe out through your mouth.
Point to Note - Do not let your kid do this more than 5 times, as it might put some pressure on the throat and lungs.
The Mountain Pose or Tadasana
Tadasana is a great foundational pose for almost every standing yoga pose. The mountain pose is beneficial for improving posture and strengthening ankles, legs, and thighs.
- Stand straight with your legs spread apart a few inches.
- Keep your arms at the side of your body.
- Relax your shoulders.
- Raise your arms above your head with the palms touching each other.
- Stand steadily.
- Keep breathing slowly while holding this pose.
Point to Note - Your kid can keep this posture as long as they feel comfortable. Ensure they keep breathing in a relaxed manner.
Yoga helps to foster an appreciation of our bodies. Regular practice of yoga poses will make the kids physically fit and mentally agile. The children will form a healthy habit of taking care of their bodies even when they grow up.