Let your kid take baby steps towards mindfulness

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Article by Siddhi Pareek

November 10th, 2021

A kid practising Rajkapotasana.

We all have heard the saying "the sooner the better" same goes with yoga. The sooner you start the more you learn and reap benefits from its practice.

Yoga is the best way to put your kids into consistent physical activity, spiritual practice and most importantly to teach them discipline.

Wondering how the practice of yoga helps kids while growing up? Check out the following points:

  • Helps them develop a strong structure of the body
  • Helps them grow their height naturally
  • Increases awareness, focus and concentration
  • Boosts stamina, strength and flexibility
  • Develops a sense of discipline

Here are easy poses in the yoga for kids sequence to start their practice with:

1. Tadasana

Also known as the mountain pose is a great pose to stretch and tone the entire body. It specifically helps kids in their overall mind and body development. It also facilitates better alignment and body posture.

Tadasana

How to do:

  1. Stand with your feet hip-width apart.
  2. Inhale, stretch your arms up towards the sky.
  3. Interlace your fingers and turn your palms up.
  4. Exhale, lift your heels up and balance.
  5. Hold for 5 breaths and release the posture.

2. Vrikshasana

This pose is also known as the tree pose. It is one of the most effective poses in the yoga for kids sequence for better balance and improving focus and concentration.

Vrikshasana

How to do:

  1. Stand with your feet hip-width apart.
  2. Take the right foot up and place it on the inside of the left thigh.
  3. Inhale and take your hands up in Namaskar.
  4. Exhale and balance on the left foot on the floor.
  5. Hold for 5 breaths on each side.

3. Paschimottanasana

This pose is also known as the seating forward bend. It is a great way to stretch the hamstrings, lengthen the back and arms and stimulate the nervous system. Kids love eating and tend to eat a lot of junk which results in symptoms related to indigestion like stomach pain, bloated stomach, etc. This pose is very effective in improving digestion and relaxing the symptoms related to digestive system issues.

Paschimottanasana

How to do:

  1. Sit with your legs stretched forward.
  2. Inhale and stretch your arms up towards the sky.
  3. Exhale bend forward and hold your toes.
  4. Hold for 5 breaths and release the posture.

4. Makarasana

Also known as the crocodile pose. We often see kids in this pose while they watch TV or just play games. It's a great pose to strengthen the back and release any tension in the mind and body. It also helps in better concentration and increases oxygen in the body.

Makarasana

How to do:

  1. Lie down on your stomach.
  2. Keep your feet apart heels and toes falling apart (out).
  3. Inhale and bring your elbows together and rest your chin on the palms.
  4. Exhale and simply relax in this pose.
  5. Hold for 10 breaths and release the posture.

5. Naukasana

Also known as the boat pose. All kids love riding or even the idea of riding the boat. In yoga for kids, we make sure we make them do fun things while practising asana. Naukasana is every kid's favourite pose and it is great to strengthen the core. This pose also helps in stimulating the functions of the abdominal organs.

Naukasana

How to do:

  1. Sit on the mat with your legs stretched forward.
  2. Inhale and lift your legs up keeping the knees straight.
  3. Exhale and stretch your arms on the side of the knees.
  4. Balance on the tailbone and look straight at your toes.
  5. Hold for 5 breaths and release the posture.

While talking about yoga for kids, there has to be a special mention for pranayama. Pranayamas are breathing exercises that are great for enhancing lung capacity, supplying blood to every cell and helping keep the endocrine system, nervous system and respiratory system in check.

Here are some of Pranayamas that kids can practice daily for better mind and body health:

1. Anulom vilom

Also known as alternate nostril breathing. It is a great way to balance the temperature of the body, calm the mind and improve focus & concentration.

Anulom vilom

How to do:

  1. Sit in any comfortable meditative pose.
  2. Use your right hand for mudra.
  3. Bend your index and middle finger.
  4. Close your right nostril with the thumb.
  5. Inhale from your left nostril.
  6. Exhale from the right.
  7. Repeat 10 times.

2. Bhramari

Also known as honey bee humming. One main motive of yoga for kids is their mental development along with physical development. Bhramari pranayama is one best practice that actives the neurons of the brain, calms the mind and the body.

Bhramari pranayama

How to do:

  1. Sit in any comfortable meditative pose.
  2. Use your index fingers and close both ears.
  3. Now inhale.
  4. As you exhale from the nose make the humming sound.
  5. Do 5 rounds.

Yoga for kids is a great way to provide a healthy, fit and disciplined lifestyle to your kids.