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What are the Best Yoga Poses for Kids?

January 2, 2021 Leave a Comment

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Is it necessary to discuss yoga poses for kids now?

Pandemic lockdown is a stressful time. The line between personal and professional life is mixed together. Kids walk in during a team meeting. The sound of Curry leaves splattering in the background. These are becoming the new norms of our work life.

Home is our comfortable place. We come home after a long day of work to forget about everything and curl up. But now that we are at home 24/7, familiarity breeds contempt.

The elderly are not able to go out for a peaceful evening walk. Meeting their fellow pals, assembling in a circle, and chatting about stuff is not possible at this moment. Yes, modern technologies do help. But it is not the same as talking in person.

Adults struggle a lot too. Because of the diminishing life-work balance, it is hard to blow off the steam at home. It is this kind of situation where we’d usually pick up a lot of bad habits too.

Across the universe, binge-watch is rising. People are struggling to keep a healthy and balanced diet.

Whenever we talk about the impact of these situations, we only think about the adults and the elderly. Its effects on kids is hardly discussed anywhere.

Yoga for Kids

We ignore kids in these scenarios thinking they are ignorant. I am not negating that. They are. That is why it is our responsibility to think for them.

In a way, they are glad about not going to school. But they’d sure miss their friends, the silly funs, lunch hours, and games.

As adults, they are also on the verge of adapting to some bad habits. Consumption of digital contents, lack of regular physical activities, and zero exposure to the outside environment.

This is the best time to insert yoga into their routine. At their age, it is easier to adapt to something new. They are more flexible to do yoga poses. If we teach them in a fun way, they will pick up this good habit. It would help them their whole life.

Strike while the iron is hot.

Yoga Poses for Kids

Just because this is for kids, do not take the content lightly. Use the relevant animal names for fun. Teach them about the benefits of particular poses while they are doing it.

It would help them learn more and understand why we are doing this.

If you want to take it one step further, make a song about these poses. Do yoga with them. It is suitable for everyone.

Suggestions and Precautions

  • Ask them to wear a comfortable outfit. If possible, use that outfit only for yoga purposes. It infuses discipline in their view.
  • It is not necessary to have a yoga mat. But if you ask them to use a yoga mat and take care of their mat themselves, they’d be more responsible.
  • Kids tend to fall frequently. Because they are not structurally balanced and well, they are kids. So, practice yoga in a space where there are no sharp edges.
  • Teach them to practice these yoga poses on an empty stomach or at least 4 hours after their last meals.
  • If they are uncomfortable in certain poses, give it some time to ease.
  • Try to make it fun as much as possible so that they should wake you up to practice yoga with them.

Yoga Poses

1) Tree Pose (Vriksasana)

Tree pose is a balancing pose. Like a mighty tree, we should be steady while on the pose. According to Wikipedia, ‘Sadhus used to discipline themselves by doing meditation on this pose.’

Yoga for kids - Vriksasana - Tree pose

How to do?

  • Stand straight. You should not move. The feet’s soles should be touching the floor, and they should be 2 inches apart from each other.
  • Relax your body, shoulder, and loosen up.
  • While exhaling, take your right leg off the floor and place it on your left leg’s inner thighs.
  • Your right leg’s knee must be bent during this pose.
  • Your right leg’s toes must be pointing to the ground.
  • While inhaling, raise your hands above your head, stretching the spinal cord.
  • If you don’t feel balanced, you can keep it at waist level.
  • Hold the posture for 15-20 seconds.
  • Lower the arms and the right leg.
  • Repeat the pose on the other leg.

Benefits of the pose

  • It improves our balance, stability and tones our thigh muscles.
  • Stretching our spine gives proper alignment to our posture.
  • It improves our neuro-muscular coordination.

2) Chair Pose (Utkatasana)

Chair pose is the punishment yoga poses we get in our school. It tones our leg muscles and improves our balance.

Yoga for kids - Chair Pose - Utkatasana

How to do?

  • Stand straight and relax your body. Keep your feet hip-width apart.
  • Inhale and raise your arms above your head. Keep your spine straight.
  • Exhale. Bend your knees and lower your abdomen to a squat position.
  • Your thighs should be parallel to the ground.
  • If you don’t feel balanced, lower your arms to your chest level.
  • Stay in the posture for 20-30 seconds.
  • Inhale and straighten your knee. Exhale and lower your arms.

Benefits of the pose

  • It tones your thighs, hamstrings, calves, glutes.
  • Stretching the spine improves your general posture.
  • Removes the stiffness in shoulders.

3) Plank Pose (Phalakasana)

Plank pose is usually entered from Downward facing dog (Adho mukha svanasana). But kids can’t do two poses back to back. They need to rest in between. So, for beginner purposes, we’d practice only the plank pose.

Yoga poses for kids - Plank pose - Phalakasana

How to do?

  • Stand straight and relax your body.
  • Lower your body as you’re going to sit down. Lean front and place your palms on the ground. Your fingers should be facing forward.
  • Take your legs backward and sit them on their toes. Now you’re in the push-up pose. Keep your toes hip wide apart.
  • Keep your arms perpendicular to the ground.
  • Don’t sink your body into the ground. Keep it at your shoulder level. Don’t drop your head too much. Keep it aligned with your body.
  • Don’t bend your knees or hip.
  • Breathe slowly while keeping the pose for 10-15 seconds.
  • Bend your knee and relax in the child pose and relax in the child pose.

Benefits of the pose

  • The core strength would be increased.
  • Upper body stability
  • Tones your thigh

4) Warrior Yoga Poses-2 ( Virabhadrasana 2)

Kids like warriors. So, don’t forget to tell them about this yoga pose. Encourage them by saying, ‘you could become one if you practice well.’

Yoga poses for kids - Virabhadrasana - Warrior pose

How to do?

  • Stand up straight and relax your body.
  • Spread your feet away from each other. You can jump and spread your feet, or you can move them.
  • Your feet should be a little more than your hip’s width. Toes should face forward.
  • Turn your left foot 90 degrees in the anti-clockwise direction.
  • Turn your right foot to balance your left foot. But don’t go beyond 20 degrees.
  • Raise your arms to your shoulder level. Palms should be facing the ground.
  • Turn your head in the left leg’s direction. Keep them focused on your left fingers.
  • Exhale and bend your left knee slightly. Do not change the direction of the bend. Use your hip to sink further.
  • Do not bend your spine. Keep it straight.
  • Keep the posture for 15-20 seconds. Straighten your left knee and go back to your original position.
  • Repeat the same on the other leg.

Benefits of the pose

  • Improves your balance and stability
  • Tone your thigh muscles.
  • Improves blood circulation in our body.

5) Triangle Pose (Trikonasana)

This pose can be entered from Warrior 2 pose. Steps 1-6 of the Warrior pose is the same for the triangle pose.

Trikonasana - triangle pose

How to do?

  • Take a deep breath and incline your body towards the left leg. You should be leaning sideways.
  • Touch the ground with your left hand and raise your right hand towards the sky.
  • Turn your head up and look at your left hand.
  • Don’t bend your knees in the posture.
  • Keep that pose for 15-20 seconds. Go back to the initial position.
  • Repeat the pose on the other leg too.

Benefits of the pose

  • Improves your balance and stability
  • Tone your thigh muscles.
  • Improves circulation.

6) Boat Pose (Navasana)

This is an important pose for improving our core strength.

Navasana - Boat pose

How to do?

  • Sit on the ground and stretch your legs in front of you.
  • Relax your leg muscles.
  • Lift your legs off the floor. Try to keep your knee straight.
  • If you feel unbalanced, bend your knees.
  • Raise your arms to your shoulder level
  • Don’t lift your legs too high.
  • Because of your leg lift, you will fall on your back. So, try to balance it.
  • If possible, keep your spine straight.
  • Stay in the posture for 15-20 seconds and lower your legs.

Benefits of the pose

We spend most of our day sitting. This pose would help wake up our body and improve our balance.

In Conclusion

These 6 are the basic poses. It doesn’t require heavy effort. Ease your kids into doing these yoga poses. Once they get the hang of it, they’ll follow them correctly. If you see improvement in their posture, grip, balance, and stability, visit this page for intermediate poses for kids. Introduce some good habits into their daily routine while there is still time to mold them. Do it with caution. Yes, this is a digital era. Kids would be more interested in video content. But if you do these yoga poses with your kids, it would boost their involvement. At the same time, your fitness too.

For Customized yoga plans, click here.

Image credits

macrovector/freekpik.com

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Vasisthasana ( Side Plank Pose ) Strengthens your Vasisthasana ( Side Plank Pose ) Strengthens your Arms and Wrist * From Adho Mukha Svanasana (Downward Facing Dog) pose, anchor your right foot and right hand on the ground.*Turn your torso along with left foot and left hand anti-clockwise.*Place your left foot over your right foot. Do not bend your knees.*Raise your left arm straight above your hand and turn your neck facing upwards.*Your whole body should be like a straight line in this posture.* Remain in the posture for 20-30 seconds and come back to Downward facing dog pose.  Repeat the pose anchoring your left arm and foot.For more information visit soulsaga.in#vasisthasana #sideplank #sideplankpose #sideplanks #sideplankvariation #yogavariation #yoga #yogaposes #yogainspiration #yogachallenge #yogatime #yogavibes #yogamotivation #exercise #exercisemotivation #physicalhealth #mentalhealth #healthyliving #healthylifestyle #healthyroutine #fit #befit #goodhabits #goodhabitsforlife #yogaeveryday
Adho Mukha Svanasana or the Dog PoseStand straig Adho Mukha Svanasana or the Dog PoseStand straight and then bend forward, like a dog position.Exhale and gently lift your hip, keeping your heel upwards. Keep your elbows and knees straight such that your body forms an inverted V-shape.Your hand should be in one line with your shoulder and feet in one line with your hip, keeping your toes outward.Press your hands firmly on the grounds and lengthen your neck such that your ears can touch your inner arms.Hold this position for a few seconds and return to your standing position.For more Information, visit SOULSAGA.IN#dogpose #adhomukhasvanasana #yogavariation #yoga #yogaposes #yogainspiration #yogachallenge #yogatime #yogavibes #yogamotivation #exercise #exercisemotivation #physicalhealth #mentalhealth #healthyliving #healthylifestyle #healthyroutine #fit #befit #goodhabits #goodhabitsforlife #yogaeveryday
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Trikonasana or the Triangle PoseStand straight w Trikonasana or the Triangle PoseStand straight with your legs three-four feet apart. Your right foot should make a 90-degree angle, and the left foot should form 15 degrees.Press the ground through your feet properly so that the balance of your body is maintained equally.Take a deep breath and bend your body such that your waist forms a straight line along with your body while you exhale. Your left arm should be up towards the sky while the right arm should be touching the ground.Be in that position for a few seconds, and your body should be bent sideways. Make sure your chest and pelvis are wide open.Stretch your body fully, focusing on stabilizing your body. Keep taking long breaths.Inhale and come up, keeping both your hands sideways. Repeat the same with left leg. For more Information, visit SOULSAGA.IN#trianglepose #trikonasana #yogavariation #yoga #yogaposes #yogainspiration #yogachallenge #yogatime #yogavibes #yogamotivation #exercise #exercisemotivation #physicalhealth #mentalhealth #healthyliving #healthylifestyle #healthyroutine #fit #befit #goodhabits #goodhabitsforlife #yogaeveryday
Chakrasana (Wheel Pose) • Lie on your back. Re Chakrasana (Wheel Pose) • Lie on your back. Relax your body. • Raise your legs and fold the knees. Bring the feet closer to your body. Feet should be well pressed on the floor and hip wide apart. • Take your hands backwards over your shoulders. • Press the palm firmly on the floor. Your elbows should be facing upwards. • Raise the abdomen by pressing your hands and feet against the floor. • Stretch out the body. You’ll look like a semi-circle now. • Stay in the position for a minute. • Come back to the initial posture. For more information, visit soulsaga.in #fitnessmotivation #fitnessmotivationdaily #beingfit #dailyyoga #yogadaily #healthylifestyle #healthyliving #healthfirst #yoga #yogaeverydamnday #yogaasana #befit #mindsetofgreatness #healthyroutine #goodhabits #goodhabitsforlife #exercise #yogainspiration yogatime #chakrasana #wheelpose #wheelposewednesday #yogatoday
Halasana (Plough Pose) • To do Halasana, you sh Halasana (Plough Pose) • To do Halasana, you should be in Sarvangasana. • Inhale and lower the legs on the opposite side until your toes touch the ground. • After the toes touch the ground, Exhale completely and follow the normal breathing pattern while remaining in the asana. • Keep your spine at 90degree to the floor. • Move the hands from your back and Put your palms facing down on the floor. If you’re not comfortable, keep your hands supporting the back. • Maintain the posture for 30 seconds and go back to the initial position in the reverse order. For more information, visit soulsaga.in #halasana #halasanapose #plowpose #fitnessmotivation #fitnessmotivationdaily #beingfit #dailyyoga #yogadaily #healthylifestyle #healthyliving #healthfirst #yoga #yogaeverydamnday #yogaasana #befit #mindsetofgreatness #healthyroutine #goodhabits #goodhabitsforlife #exercise #yogainspiration yogatime
Dhanurasana or Bow Pose • Lie on your stomach Dhanurasana or Bow Pose • Lie on your stomach facing the floor. Relax your body • Inhale and lift your legs with bent knees. • Move your arms backwards and Catch the ankle. • Open up your upper chest by pulling your upper torso backwards. Catching your ankle will support this movement. • Push the head and pull the legs until your thighs are lifted off the ground. • In this posture, breathing would be difficult since you’re balancing on the pelvis. Breathe slowly. • Remain in the asana for 30seconds and come back to the initial posture. For more information, visit soulsaga.in #bowpose #dhanurasana #fitnessmotivation #fitnessmotivationdaily #beingfit #dailyyoga #yogadaily #healthylifestyle #healthyliving #healthfirst #yoga #yogaeverydamnday #yogaasana #befit #mindsetofgreatness
Sarvangasana - Shoulder Stand • Lie on your ba Sarvangasana - Shoulder Stand • Lie on your back. Keep your hands on the side of the body. Palms should be open, touching the floor. • Lift your legs while keeping your chest down. Don’t bend your knees. • Your legs should be at a 90 degree to your head. Support the lower body by keeping the hands on your back. • Point your toes towards the ceiling. Your focus should be on those toes. • Stay in this posture for a minute. • Bend the knees towards your head. Take back your hands to its initial position. Lower your hips slowly. Breathing pattern: Exhale while going to the asana and inhale coming down the asana. Keep normal breathing while in the asana. For more information, visit soulsaga.in #yoga #yogaposes #yogainspiration #yogachallenge #yogatime #yogavibes #yogamotivation #exercise #exercisemotivation #physicalhealth #mentalhealth #healthyliving #healthylifestyle #healthyroutine #fit #befit #goodhabits #goodhabitsforlife #yogaeveryday #shoulderstand #shoulderstandvariation #shoulderstandpose
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