Best yoga for kids

Yoga is for everyone. Of course kids should not be ignored. We need to accept that kids are also facing mental pressures to cop up with this competitive world. They are experiencing higher level of stress and distractions in this digital era. A proper help and support should be provided to such little faces. Incorporating yoga into their lives can make remarkable difference to their physical, mental, and emotional well-being.

Yoga is a practice that strives to bring balance to your mind and body. Unlike regular exercise, Yoga includes poses, sure, but also breathing and relaxing meditation. And that trifecta of physical movement, breathing and mindfulness can bring on physical and emotional benefits in adults and kids alike.

yoga for kids

Here’s why yoga can be an excellent addition to your child’s routine and some tips on how to get started.

Benefits of Yoga for kids

  • Yoga promotes flexibility , strength, and coordination while also fostering a sense of calm and relaxation.
  • It is a great way for kids to relax, connect with themselves, and start to better understand their bodies and their emotions.
  • By learning emotional regulation through yoga, Through yoga, children learn to manage their emotions better. Breathing exercises and mindfulness practices can help them handle anxiety and mood swings.
  • Better awareness of their thoughts, feelings and actions.
  • Yoga Improves behavior.
  • Mastering new poses and techniques can boost a child’s self-esteem. It fosters a sense of achievement and encourages them to set and reach goals.
  • Improves Focus. Yoga encourages relaxation and stress relief. It teaches kids how to focus and concentrate, which can be particularly beneficial for their studies.
  • Improvements in connecting with others by group yoga sessions. They learn about teamwork, respect, and empathy while interacting with their peers in a positive environment.

Simple and Fun Yoga poses for kids

Child pose (Balasana):

Used for relaxation of muscles and ultimately the nerves.

Child pose
  • Kneel on the ground with your knees together and your bottom resting on your heels.
  • Hinge forward at your hips, letting your belly rest on your thighs.
  • Reach your arms straight in front of you, with your elbows touching your ears. Your hands and forehead should touch the floor.
  • Hold for several seconds and breathe deeply.

Cobra pose (bhujangasana):

Improves strength and flexibility.

cobra pose for kids
  • Lie flat on the ground on your belly.
  • Place your palms flat on the floor under your shoulders.
  • Slowly lift your head and upper body off the floor, by pushing into your palms, bending your back and pushing your heart forward. Keep your elbows at your sides.
  • Straighten your arms as far as you can without pain, and without lifting your pelvis from the ground.

Tree pose (Vrikshasana):

It improves the core balance and posture of gracefully standing tall like a tree, improves concentration.

Tree pose for kids
  • Stand tall with your feet together and your hands at your sides.
  • Look straight ahead.
  • Bring the bottom of one foot to the side of your ankle of your other leg. Maintain your balance.
  • If that’s easy, try to bring that foot to the middle of your other calf, knee or upper thigh and maintain your balance.
  • Hold for a few seconds.
  • Repeat on the other foot.

Cat-Cow Pose (Marjaryasana-Bitilasana):

Improves spinal motion and balance. Helps coordinate breath with movement. Hint, inhale into cow and exhale out of cat. 

cat cow pose for kids
  • Come to all fours on your hands and knees.
  • As you inhale, lift your chest and tailbone toward the ceiling.
  • Let your belly relax towards your mat.
  • Raise your head up. Press down into your knees and hands so you feel strong and supported.
  • Optional, hold the pose and say, ‘moo!’
  • Now round your back, tuck your chin, tail bone down toward the floor and push out all your breath. 
  • Optional, hold the pose and say “meow”
  • Repeat to warm up and the spine and feel energy flowing through your body!
  • Bonus flow: look back at your cat and cow “tails”, looking back at your feet from side to side, to stretch out the sides of the body.

Butterfly Pose (Baddha Konasana):

This seated pose enhances hip flexibility. Kids can pretend they are butterflies fluttering their wings.

Butterfly pose for kids
  • Start butterfly pose by sitting on the floor, or a cushion.
  • Bring the soles of your feet together & try to to sit up as straight as you can.
  • Hold onto your feet with both hands and gently move your knees up and down as if your legs are butterfly wings.
  • Imagine what colour your wings might be…

Bridge pose (Setu Bandhasana):

  • This pose Builds strength in back, legs, and ankles. Kids can imagine they are bridges connecting two sides of a river.
bridge pose for kids
  • lie on your back.
  • Place your feet flat on the floor, shoulder-width apart, and keep your knees bent.
  • Put your hands down at your sides, palms down on the floor.
  • Inhale and push your hips up towards the ceiling. …
  • While holding the pose, there are a few options for your hands.You can keep your palms flat on the ground. For more of a challenge, you can interlace your fingers and push your hands on the floor to lift your torso a little higher. Alternatively, you can put them on your back, pointing your fingers toward your lower back with your thumbs to the side.
  • Breathe deeply, holding your position for a few moments. Then, move your arms back down to the floor, exhaling while you lower your hips back to the ground. 

Lion Pose (Simhasana):

It is a fun activity for kids for releasing tension and create cheerful surrounding.

lion pose for kids

Kneel on a mat and sit back on your heels.

  • Press your palms into your knees, splaying out your fingers like claws.
  • As you breathe in through your nose, open your mouth, and try to stretch your tongue to your chin.
  • Breathe out through your mouth and let out a roar!

Tips for Introducing Yoga to Kids

Keep It Playful: Turn yoga into a game by incorporating stories, animal sounds, and creative visualizations. The more fun it is, the more engaged they’ll be.

  1. Start with Short Sessions: Younger kids may have shorter attention spans, so begin with sessions that last 10-15 minutes and gradually increase the time as they get more comfortable.
  2. Be Patient and Supportive: Yoga is not about perfection. Encourage kids to explore the poses at their own pace and praise their efforts. The goal is to have fun and feel good.
  3. Practice Together: Yoga can be a great bonding activity for the whole family. Practicing together can make it a special part of your daily routine.
  4. Use Props and Music: Soft mats, yoga blocks, and calming music can enhance the experience. Props can also help kids feel more secure in certain poses.

Conclusion

Yoga is a fantastic tool for helping kids develop healthy habits, build confidence, and manage stress. By making yoga a part of their routine, you’re giving them a gift that will benefit them for years to come. Whether through fun poses, creative games, or family practice, yoga can be a joyful and enriching experience for children.

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