Yoga doesn’t require a huge place or elaborate equipment. It can be performed in the garden, home, or at school, with just a yoga mat.
Here are some yoga poses for kids; they are easy, quick, and safe for everyday practice.
1. Bridge Pose (Setu Bandha Sarvangasana)
This rejuvenating backbend gives a good stretch to the spine and thighs.
How to do:
- Lie on the back.
- Bend the knees a little and keep the feet flat on the floor, hip-width apart.
- The knees and ankles must be in a straight line.
- Place the arms in a resting position beside the body, with the palms downwards.
- Take a deep breath and lift the lower, middle, and upper back off the floor.
- Balance the body in a way that the arms, shoulders, and feet support the body weight.
- Keep the buttocks tight.
- Have the fingers interlaced, and hands pushed to the ground to help lift the torso higher.
- Let your child hold this posture for as long as they are comfortable and breathe slowly while they are in the pose.
- Exhale and release.
Possible benefits: Stretches and opens the shoulders, thighs, hips, and chest portion; strengthens the back and hamstrings; increases the flexibility of the spine
2. Tree Pose (Vrksasana)
Vrksasana teaches your kid the grace of a tree, standing tall and maintaining balance.
How to do:
- Begin the posture with the mountain pose, wherein the legs are straight, hands at the sides, back straight, and thigh muscles firm.
- Lift the right foot with the knee out.
- Place the right foot on the left inner thigh in a position where it feels comfortable.
- Press the hands together above the head.
- Gaze at a point about five feet away.
- Hold the position for 30 seconds to a minute.
- Return the hands to the chest and then lower the right leg.
- Repeat it on the left leg.
Possible benefits: Improves balance and concentration; strengthens the thigh muscles, calves, and ankles while stretching the legs and the chest
3. Cobra Pose (Bhujangasana)
The stretch might promote a sturdy back, abs, and strength.
How to do:
- Lie face down with the tips of the feet flat on the floor and palms on either side of the body.
- Pull the shoulders slightly back towards the spine.
- Engage the abdomen throughout the exercise as it keeps the lower back protected.
- Lift the body into a cobra pose while keeping the chin up. Use the hands for support, but without putting unnecessary pressure.
- Hold the posture for 15 to 30 seconds, before gently releasing the body to the floor. This is a good, morning yoga pose for kids to practice daily.
Possible benefits: Strengthens the spine; stretches the chest, shoulders, abdomen, and buttocks; stimulates the abdominal organs and releases fatigue and stress; might be good for managing breathing problems like asthma.
4. Cat Pose (Marjaryasana)
The cat pose is a gentle kneading for the back and core.
How to do:
- Take a tabletop position using the hands and knees.
- The knees should be directly below their hips, and toes curled.
- The wrists, elbows, and shoulders should be straight and perpendicular to the floor.
- Center the head in a neutral position with eyes looking at the floor.
- With an exhalation, arch the spine up towards the ceiling.
- Release the head towards the floor without forcing the chin towards the chest.
- Come back to the initial tabletop position while inhaling slowly.
Possible benefits: Relaxes and stretches the spine, neck, torso, and the organs of the abdomen
5. Bow Pose (Dhanurasana)
Bend the back like a bow and open the chest and shoulders with the bow pose.
How to do:
- Lie flat on the stomach, keeping the arms stretched along the sides of the body and head resting gently on the mat.
- Inhale and bend the knees bringing the feet towards the hips.
- Grasp the ankles using both the hands.
- Lift the shoulders, torso, legs, and hips off the floor while gazing straight ahead.
- Hold the posture for four to five breaths, then lower the knees and release the feet.
- Rest on the stomach.
Possible benefits: Stretches and strengthens the back, shoulders, chest, and legs; brings flexibility to hip flexor function, and regulates the digestive system
These are some easy yoga poses for kids.