5 Yoga Exercises for Kids6 min read
Why to choose Yoga?
Modern day lifestyle has become so demanding as well as absorbing that not even we as adults can devote much time for our children. Same is the case with the kids too! We can’t point out kids for being indulged in electronic gadgets like video games, remote control games, television, mobiles etc. Undoubtedly these things are definitely contributing to making them couch potatoes. Keeping all such points in consideration, it becomes extremely important to ensure that your kid gets the exercise they need right from the comfort of your homes.
Golden key to all your problems!
Yoga is something which unlocks the door to peace, tranquility and joy. It is a mindful place which acts as a canvas of mind, body and soul. Kids tend to spend most of their time doing homework and school related extracurricular activities. As a result of which, they hardly get any time to play. ‘All work and no play makes Jack a dull boy’- this statement is pretty much obsolete. In today’s world, the situation turns out to be different frequently.
At times, they face over stimulation, frustration, distraction, academic and peer pressure too early in life. Adding on, they get indulged in their own insecurities and fears as well. Yoga works wonders for kids. It helps them deal with this pressure-cooker environment. And infuse energy and confidence into their personalities. Children enjoy child friendly activities while they learn yoga.
Academic Approach towards Yoga
Following the modern day trend, many schools, educational institutions as well as many NGOs have begun to merge yoga programs in their curriculum, programs and annual functions too! But this doesn’t mean that it should be restricted to only academic levels only. We all should take a pledge to include it in our kid’s life as well. Not only for a fresh mind, but also for a healthy body, psychological, social and mental fitness also.
Working out yoga poses together with your family can prove to be a great experience for everyone involved and also gives kids some often needed one-on-one time with their families.
How to begin?
- Always remember, when you are starting you need to start with the simplest ones. This is important and you should also not imposture anything on him.
- Let your children learn and play and think of yoga asana as a game. It is for sure that if your child makes it a habit, it will help them have the maximum use of their potential.
- Let the initial investment begin from as little time as 1 minute per exercise. Total time can be around 15 minutes.
- Encourage your kid to posture in the right way paying attention to the breathing. Never try to force him/her. Let them demonstrate the posture instead of explaining it to the kids.
- Never compare your kid with another. This will simply discourage them.
There are endless yoga poses for children to do. Each kid is different. There is no limit to yoga postures and no particular standard of measuring the right one for your kid. Some of them are as follows:
Lotus Pose or Padmasana
A mindful approach while starting off any yoga practice to start with your kid is to be seated in a comfortable seated position, preferably with legs crossed and arms on the lap, with their palms facing upwards. During the initial phase, you must teach your kid to breathe normally while keeping their eyes closed for at least 10-12 minutes.
After this act of normal breathing, you may assist them to start the yoga poses, all the while asking your child to be mindful of their breathing. Teach them to hold their breaths for as long as they can. You must help them progress from the easy yoga postures to the more difficult ones.
Boat Pose or Navasana
To perform this pose, the first thing to start with must be to let your child sit down with knees bent and feet flat on the floor. Once they are seated well, tell them to slowly lift their feet off the ground and position it in such a way that it’s parallel to the floor. Usually this pose is referred to as a half-boat yoga pose for kids. Always make sure that their back must be upright at all times. After 2-3 minutes, slowly lift their legs to a 45-degree angle with arms stretched out. After this, ensure whether their back is upright or not. This pose helps improve balance and posture.
Tree Pose or Vrikshasana
While performing this pose, tell your kids to stand tall and mighty like a tree! Here your child is required to stand upright with hands on the side, by taking in a deep breath. Tell them to slowly exhale while bending the right knee right after, and placing their alternate foot on the side of the left leg.
Once they do this, tell them to place their hands together (as if they are greeting someone by doing namaste). Next step to follow should be to exhale while extending their hands above their head. Always remember that mindful breathing all the time is very important.
This pose helps to make focus and balance while strengthening the core and legs!
Bridge Pose or Sethu Bandhasana
Starting with, tell your child to start off by lying on their back with their hands by the side and their palms facing downwards. Tell them to bend their knees after this and keep their feet touching the ground. Furthermore, help them to lift their hips up in a way that puts their hips, knees and chest in a diagonal position . As mentioned earlier too, breathing and taking deep, slow breaths is very useful.
Cobra Pose or Bhujangasana
This pose is regarded as the best pose for growing children as it helps to build their muscle power, increases flexibility and relaxes their mood. To start off with, your child needs to lie flat on their stomach and keep their palms facing down near their shoulders, with their toes curled outwards. After doing this, tell them to push down on their palms and lift their head, shoulders and some of their chest up until their elbows are either slightly bent or straight, depending on their comfort level. Meanwhile, ask them to look upfront and concentrate firmly. You may ask them to even compete with other kids of their age to see who holds it for the longest- Let it be a healthy competition afterall. Kids love to turn this pose into a competition to see who can hold it for the longest period of time.
What researchers say?
Many studies are conducted by researchers to study the effect that yoga has on children. The conclusions of almost all the research plans were that yoga provides an increased level of focus and decreases anxiety. It promotes mindfulness for kids who do yoga regularly.
Yoga is associated with decreased violence in schools by providing a way for kids to release pent-up energy, stress, and anger.
Yoga involves practicing balance. This can prove to be one of the biggest reasons for it’s positive action. The list of cognitive as well as sensory benefits rendered by practicing yoga regularly is endless.Teaching yoga to children is a wonderful way to encourage them to a healthy lifestyle. You can start adding a few postures in daily games and teach them while playing and during playtime. Decide your own vibe!