Hey guys, Are you looking for the best yoga for kids? Do you want to keep your child healthy? Then don’t worry about it. We have come with an article which will tell you about 10best yoga for kids.
Why should kids practice yoga?
As you know in today’s world, every child is addicted to mobile and video games which leads to so many problems, they are always playing online games only instead of playing outdoor games.
Playing outdoor games will keep your kid fit but playing online games and mobile games will lead to many problems in the eyesight, brain, and body. (yoga for kids)
So, doing yoga will keep them healthy. You may have a question that which yoga should our kids can do? So, let’s start with yoga poses.
10 Yoga for Kids
The lists of yoga for kids are as follows:
1. Bridge pose (Setu Bandhasana)
This yoga pose is also known as Setu Bandhasana. The name comes from the Sanskrit word Setu which means Dam, or bridge and Bandha which means Lock.
This pose is good yoga for your child. But keep in mind you have to do this pose as much as you can don’t force your body to do this.
How to do?
- Lie on the ground on a yoga mat.
- Now bend your knees so that it is at 90 degrees of spine striking.
- Now slowly inhale and lift your waist according to the comfort.
- Try to be in the pose for approx 20 to 30 sec.
- Now slowly exhale and bring your waist down to the ground.
- Now, this is one round, do it 3 to 4 times.
Benefits of this yoga pose
- This yoga pose is very effective for those who have back pains.
- This yoga helps to stretches the chest, neck, and spine.
- It helps to stimulate the lungs, abdominal organ, and thyroid.
- Improves digestion.
- It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
- Dental for asthma, osteoporosis, sinusitis, and High blood pressure.
2. Tree pose (Vrikshyasana)
The Vrikshya asana means tree pose. Here “Vrikshya” means tree and asana mean pose. There are many yoga poses but this is one of the easy and best yoga poses for a beginner. In this yoga pose, you just had a little effort and concentration.
This yoga pose will improve your child’s concentration and body posture.
How to do?
- First of all stand in a position of mountain pose (tadasana), with your arms at your sides.
- Now, distribute your weight on both of your feet, equally downward through your inner ankles, outer ankles, big toes, and baby toes.
- Now concentrate on one thing and shift your weight in your left leg and bend your knee, then bend down and grab your ankle of your right leg and pull your leg along your inner left thigh.
- Don’t let your leg rest against your knee; keep your leg above or below the knee. Now, Adjust your hips so that your left and right hip are aligned.
- Now, Rest your hands on your hips. Then, put your palms together in a prayer position on your chest, your thumbs should rest on your sternum.
- Now, concentrate on one thing in front of you and fix your eyes on it.
- Put your right leg into your left thigh.
- Now, Extend Your Arms and finger up to the sky. Turn your palms inward to face each other. Try to hold your palms together in the prayer position, overhead.
- Hold this pose for 1-2 min and then release the pose. Repeat this yoga poses for the same in the opposite direction
Benefits of this Yoga Poses
- It Stretches the thigh and reduces thigh ache.
- It also stretches groins, torso, and shoulder.
- It helps in strengthening the ankles, calves, and abdominal muscles.
- It too helps to remedy flat feet and is therapeutic for sciatica.
- By doing this you may also improve your sense of balance and coordination.
- If you do it regularly then your power to focus will increase.
3. Cobra pose (Bhujangasana)
Cobra pose or Bhujangasana is a back-bending asana in modern yoga as exercise and hatha yoga. This yoga is the part of Surya Namaskar(Salute to the Sun)
The origin of the name of this pose is from the Sanskrit word “Bhujanga” which means “cobra” and “asana” which means “Pose”.
This yoga will help your kid to stretch back and shoulder.
How to do?
- Lie down on the ground on your stomach.
- Now, place your palm under the shoulder.
- Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
- Now, inhale and lift your body upwards.
- Mind one thing that you should not stretch your waist much.
- Try to remain in this posture for 15-20 seconds
- Then exhale and return to the normal position. Now do this pose for 3-4 ties.
Benefits of this yoga pose
- It helps to strengthen the spin.
- It also stretches the chest, lungs, shoulders, and abdomen.
- It stimulates the abdominal organs.
- It opens the heart and lungs.
- It increases body heat and destroys diseases.
4. Corpse pose (Savasana)
Corpse Pose/savasana/Mrtasana is a hatha yoga asana and modern yoga asana as exercise. This yoga is done for relaxation of the body.
This is the usual yoga pose for the practice of yoga Nidra (sleeping yoga pose) meditation. In this yoga, you have to lie on the ground only.
How to do?
- Lie on your back on the yoga mat. Make sure that no one disturbs you while doing asana. You take comfort without any problem. But do not use any pillow cushion. Best of all, you lie on a hard surface
- Now, close your eyes. Separate both legs carefully and make sure that you are completely relaxed and both your toes are bent towards the side.
- Your hands should be with your body but keep the palms open but upward slightly away. Now slowly start paying attention to every part of the body, start with the toe. When you start doing this, then slow down the speed of breathing, slowly you will go into deep meditation. When you feel laziness and yawning then increase your breathing rate.
- Keep breath rate slow but deep, it will slowly start relaxing you completely. Mind you that when you are breathing, it is spreading throughout the body, you are becoming more and more energetic but when you Leave the breath, the body is becoming calm, your focus will be only on yourself and your body, forget all other work, surrender in front of this state and enjoy, but notice that you do not sleep.
- After 10:12 minutes, when your body completely relaxes and starts feeling new freshness, then turn aside and keep both eyes closed for 1 minute. Then sit in the same position after that slowly get up and then sit down but don’t open your eyes.
- Take some deep breaths and take stock of the environment going on before opening your eyes, then slowly open your eyes.
Note: – you never sleep while doing savasana or corpse pose
Benefits of this yoga Poses
- It calms the brain also.
- This yoga helps in relieving stress and mild depression.
- It Relaxes the body too.
- It helps in reducing headaches, insomnia, and fatigue.
- This yoga is helpful for lowering blood pressure.
5. Chair pose (Utkatasana)
Chair Pose is also known as Utkatasana (Sanskrit word) which means utkat=Intense, Powerful, and Asana =Pose; it is pronounced as u-t-kat-asana.
This is a very simple but very effective standing Yoga pose. This Yoga poses are done in a standing pose. Your kid can do this yoga for 3 min in 6 shifts 30 seconds for a shift.
How to do?
- Stand in Mountain Pose (Tadasana). Then Inhale and raise your hands perpendicular to the floor.
- Now, Exhale and slowly bend your knees and try to take thigh as nearly parallel to the floor as possible. Keep your back straight and try to make 90 degrees/right angle between the lower leg and thigh.
- Now be in that position for more than 30 sec to 1 min.
Note: – If you feel pain while doing this, then do this pose only till you can bear it.
Benefits of this yoga Poses
- This Yoga Pose is Beneficial for those who have pain in the ankles, thighs, calves, and spines.
- It helps to strengthen the ankles, thighs, calves, and spine.
- It also helps to strengthen the shoulders and chest.
- It also stimulates the abdominal organs, diaphragm, and heart and reduces flat feet too.
6. Butterfly pose (Badhakonasana)
Badhakonasana is a hatha yoga posture. Badhakonasana is the variant of Ardha titli asana which is done by both legs.
The name comes from the Sanskrit word Purna which means Full, Titli which means butterfly, and asana which means Pose.
How to do?
- Sit on a yoga mat.
- Now bend your knees and bring your feet together.
- Now keep you breathing normally.
- Hold your toes and slowly move your leg up and down.
- Do it 10 to 15 times
- Then relax.
Benefits of this pose
- It stretches the waist, thigh, and knees
- Useful for pregnant women for a natural and healthy delivery of the baby.
- It stimulates the liver and kidney.
7. Bow Pose (Dhanurasana)
Bow Pose or Dhanurasana is a back-bending asana in hatha yoga and modern yoga as exercise.
The name comes from the Sanskrit word Dhanur which means Bow and asana which means posture.
Let’s talk about how to do this pose.
How to do?
- Lie down on your stomach with your feet slightly apart.
- Place your arms on the side of your body
- Slowly, fold your knees and hold your ankles with your hands
- Inhale and pull your legs up and lift your chest
- Stretch it as you feel stretch in your arm and thigh
- Focus on your breathing
- Maintain in this pose for 15-20 seconds
- Slowly bring your chest and legs back to the ground
- Then do this pose 2 to 3 times then relax.
Benefits of this pose
- It stretches the ankles, thigh, groins, abdomen, and chest.
- It improves the blood circulation to the spinal nervous
- It strengthens the back muscle
- It stimulates the organs of the abdomen and neck
8. Frog Pose (Mandukasana)
Frog Pose or Mandukasana is a seated asana in hatha yoga and modern yoga as exercise. This puts the body in a shape like that of a frog.
The name comes from the Sanskrit word Manduka which means frog and asana which means pose.
Variation of this pose: Adho mukha Mandukasana and Uttana Mandukasana.
How to do this pose?
- Sit in Vajrasana (Thunderbolt pose) a kneeling pose.
- Now, tuck your thumb inside your fingers by making a fist with your hands.
- Now, Place your fist on the abdomen on both side of your navel
- Now, take a deep breath
- Then exhale and start pulling the abdominal inside slightly.
- Now, bend forward slowly and start pressing the navel with your fist
- Keep your back straight and look forward
- Now, breathe out completely and maintain in this pose for 20 seconds
- Then, relax and inhale.
- Repeat this pose 2-3 times
Benefits of Frog Pose
- It helps openers for the groins
- It stimulates the spine
- It helps mildly compressing the lower back
9. Lion Pose (Simhasana)
Lion pose or Simhasana is an asana in hatha yoga and moderns yoga as exercise.
The name comes from the Sanskrit word Simha which means Lion and asana which means posture.
This posture is described in the tenth century.
How to do?
- Sit in Vajrasana
- Place your palms on the knees
- Now, spread the fingers wide.
- Prevent bending by broadening through the chest and drawing the shoulders back and down away from the ears.
- Now, empty your breathe by exhaling and make sure that the exhaling sound should be audible as you make a roar with a 'haaaaa'
- Now, inhale and bring the face back to neutral
- Relax your body, It was 1 round
- Do this 5-6 rounds
Benefits of Lion Pose
- It relieves tension
- It helps in improving the circulation of blood
- It helps to prevent sore throat, asthma, and other respiratory ailments.
10. Easy Pose (Sukhasana)
Easy pose or Sukhasana is a simple cross-legged sitting asana in hatha yoga, Sometimes used for meditation in both Buddhism and Hinduism.
The name comes from the Sanskrit word Sukha which means Pleasure and asana which means Pose.
How to do?
- Sit on the floor
- Cross your right calf in front of the left, so that the feet of the knees pile up.
- Stay directly above the sitting bones, so that the bowl of the pelvis is straight, neither forward nor back
- Hold your knees with your hand
- Use your arms to stretch the length of the spine forward and upward
- Drag your navel toward the sacrum and the sacrum towards the thoracic spine
- Maintain this active and raised spine and bend the palms towards the ceiling, pulling the arms back until the top of the upper arms corresponds to the body.
- To raise and open the chest, press the spine firmly with seated bones to increase any volume
- Maintain a soft and steady gaze
- Do for 10 to 15 minutes, then switch your legs
Benefits of Easy Pose
- It helps to open hips
- It stretches the knees and ankles
- It helps to strengthen the back
- It calms the mind
- It reduces stress and anxiety
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