Yoga Poses For Kids
Yoga isn’t just for adults. Kids of all ages can also enjoy doing yoga. It can be just as helpful for them as it is for adults. Kids can get just as many health benefits from these exercises as adults. Yoga poses can help kids relax and improve their self-health. There are 10 yoga poses that kids can try so they can get started on these exercises.
Tree Pose (Vrksasana)
A tree pose is a balancing pose. It’s one of the only poses that can be done standing up. It is one of the popular poses in yoga.
Steps to perform Tree Pose:
- Kids must start by standing up straight and tall. Their feet should be about hip-width apart. They must put their weight on their left foot. Their arms should be at their sides.
- Take a few deep breaths and focus on something in the room. After that, lift your right foot off the floor. Put your right foot above your left knee. Put your hands together as if you are praying. Place your hands in front of your heart. Hold this position for at least five to eight breaths.
- Slowly lift your arms over your head. Look up at your hands.
- Take a few deep breaths and then bring your hands back into prayer position by your heart.
- Repeat these steps on your other leg.
Benefits of Tree Pose:
- Their balance will be improved.
- They will be able to strengthen their muscles. This will allow kids to maintain good posture.
- This exercise will help children be able to concentrate more. It will help kids keep focused on what they are doing.
Precautions For Doing Tree Pose:
- Kids with high and/or low blood pressure shouldn’t do this exercise.
- This pose isn’t good for children who are suffering from obesity.
- Children who have knee and/or ankle pain shouldn’t perform this pose.
- If the child is experiencing dizziness, this move shouldn’t be done.
- This move shouldn’t be done if you have a headache.
- It shouldn’t be performed if the child hasn’t had enough sleep.
Cobra Pose (Bhujangasana)
A cobra pose is a strengthening pose. It strengthens your spine and your butt muscles. The move is similar to a snake.
Steps to perform Cobra pose:
- Lie on your stomach with your legs behind you (as if you are laying on your stomach on the floor). Make sure that your thighs and tops of your feet are planted on the floor. Place your hands by your shoulders as if you are about to push yourself up off the floor. Make sure to draw your shoulder blades together.
- Take a deep breath. Press your hands against the floor and lift your head, chest, and shoulders off the floor. While you are doing this step, make sure that your thighs and butt muscles are tight. Make sure that your neck is straight. To make sure that your spine is aligned, make sure to straighten your arms as far as possible. Lift yourself a few inches and imitate a snake.
- Take some deep breaths. As you exhale, bring your head back to the floor. Turn your head to one side and take a break to give your back a chance to rest.
Benefits of Cobra Pose:
- This exercise stretches the muscles in the chest, shoulders, and stomach.
- It strengthens the spine, shoulders, and arms.
- It gives children flexibility.
- It puts kids in a good mood.
- It wakes up kid’s bodies by giving them energy.
Precautions for Cobra pose:
- Children suffering from back problems (particularly in the spine) shouldn’t do this yoga pose.
- Kids who have neck problems should avoid this exercise
Bow Pose (Dhanurasana)
This position means that your body is in the shape of a bow. This exercise strengthens your stomach and thighs.
Steps to perform Bow Pose:
- Lie down on your stomach with your palms up.
- Bend your knees and flex your feet.
- Take a deep breath.
- Lift your chest and look straight ahead.
- Reach back and grab your ankles.
- Make sure your knees are hip-length apart while you’re performing this exercise.
- Come out of this position and take a deep breath.
- Take a 20-second break to give your spine a chance to rest.
Benefits of Bow Pose:
- This pose stretches your entire body.
- It will strengthen your back and legs.
- It gives you better posture.
- It helps with digestion.
- It rejuvenates your body.
Precautions for Bow Pose:
- You shouldn’t do this exercise if you have high blood pressure.
- Kids with heart problems shouldn’t do this pose.
- Don’t perform this exercise on a full stomach. You should wait at least three hours before doing this exercise.
- Don’t do this exercise before going to bed because it may cause sleeping problems.
Relaxed or Easy Pose (Sukhasana)
This is a comfortable pose. It’s designed to help you relax.
Steps to perform Relaxed or Easy Pose:
- Sit on the floor. If the floor is uncomfortable, add blankets on the floor. Put your legs in front of you.
- Sit in an Indian style like position (right knee to left heel and left knee to right heel).
- Place your hands on your knees. Touch your thumb and pointer fingers together.
- You can do this pose for as long as you like. Make sure to take deep breaths while performing this pose. If you need to relax more, close your eyes while doing it.
Benefits for Relaxed or Easy Pose:
- This pose reduces stress.
- It promotes calmness and relaxation.
- It helps circulate blood throughout the lower body.
- This pose helps the digestive system.
- It gives you more energy.
Precautions for Relaxed or Easy Pose:
- You shouldn’t perform this pose if you have knee or back pain.
Mountain Pose (Tadasana)
This pose is an easy one for kids to learn. It helps them learn to stand tall.
Steps for Mountain Pose:
- Stand up tall and straight. Make sure your toes are touching with your feet slightly apart.
- Sway your body back and forth. Do this move gently.
- Stop swaying and balance yourself.
- Stand up straight. Put your arms beside you.
- Take deep breaths and hold this pose for as long as you like.
Benefits for Mountain Pose:
- This pose helps strengthen muscles.
- It helps with balance.
- It helps children with their height.
- It’s great for weight loss.
- It eases back pain.
- This move increases hip mobility.
- It helps children concentrate better.
- Children become more aware of their bodies.
- It helps kids become more relaxed.
Precautions for Mountain Pose:
- Kids should be careful about performing this pose if they are feeling dizzy.
- Kids shouldn’t hold this pose for a long time if they are suffering from headaches, insomnia, or low blood pressure.
- It can lead to knee problems if the move is done for long periods.
Chair Pose (Utkatasana)
This is a pose that you do standing up. It can be done with the Mountain Pose. It helps the entire body and is particularly beneficial for the thighs.
Steps for Chair Pose:
- Stand straight with your feet together. It’s similar to the Mountain Pose.
- Bend your knees. Kids should put their weight on their heels. Knees should be behind the toes.
- Raise arms above the ears. Keep shoulders relaxed.
- Keep your bellybutton firm. Lift your chest and look forward.
- Hold this pose for 10 counts. Make sure that the child is breathing after each count.
Benefits For Chair Pose:
- This pose gives children more stamina and strength.
- It stretches the shoulders and chest.
- This move strengthens kids’ legs and spine muscles.
- It helps with flat feet.
Precautions for Chair Pose:
- This move should not be performed if kids have knee pain.
- It shouldn’t be done if you have a sprained ankle.
- This exercise isn’t good for kids with headaches.
- Kids shouldn’t perform this move if they are suffering from insomnia.
- It’s not good to perform this pose if kids have low blood pressure.
Hero Pose (Virasana)
This pose is done in a sitting position. It stretches the thighs and ankles.
Steps for Hero Pose:
- Kneel on the floor with your knees together. Make sure that your feet are hip-width apart. If the floor is too hard for the kids, place blankets under them.
- Sit between your feet (as if you are sitting down on the back of your feet). Put your hands on your thighs. Look straight ahead.
- Take deep breaths while performing this pose.
- Stay in this position for as long as it feels comfortable.
Benefits for Hero Pose:
- This pose stretches your knees, thighs, and ankles.
- It aids in lengthening the kids’ spines.
- It will give kids relaxation.
- It improves blood circulation in kids’ legs.
- It will help with digestive problems.
Precautions for Hero Pose:
- This particular move will be difficult for kids to perform if they have knee or ankle problems.
Boat Pose (Naukasana)
This is one of the best balancings poses for kids to perform. It’s good for them to distress and rejuvenates. It may be a challenging one for kids to perform.
Steps for Boat Pose:
- Sit straight with your legs bent.
- Slightly lean back and stretch your arms out in front of you.
- The balance on your bottom. Straighten your legs and left them up in front of you. You can make sure the kids have their legs at a 45-degree angle.
- Keep your back straight and tighten your core muscles.
- Pretend you are a boat and rock.
Benefits for Boat Pose:
- This exercise strengthens the stomach and spine.
- It helps relieve stress.
- This move helps give children more stamina.
- It will give kids energy.
- It helps the digestive system.
Precautions for Boat Pose:
- Kids shouldn’t do this exercise if they have high or low blood pressure.
- Kids with headaches or migraines shouldn’t perform this exercise.
- Anyone suffering from joint pain.
- This move shouldn’t be performed if kids have asthma as well as heart problems.
Happy Baby Pose (Ananda Balasana)
This is a fun and relaxing pose for kids of all ages. This exercise is excellent for opening your hips. It reduces tension and stress in your hips.
Steps for Happy Baby Pose:
- Start by lying on your back.
- Bend your knees towards your stomach and hold your feet.
- Rock your body from side to side.
- Release the position.
Benefits for Happy Baby Pose:
- This pose helps kids dealing with exhaustion and fatigue.
- It relieves back and hips pain.
- It’s good for kids’ digestive systems.
- This move promotes creativity and reduces anxiety.
- This move promotes relaxation.
Precautions for Happy Baby Pose:
- This pose isn’t good for kids with tight hips.
- Kids with neck and shoulder pain or injuries shouldn’t perform this pose.
Lion Pose (Simhasana)
This is a fun pose for children to do. It helps release energy and tension.
Steps for Lion Pose:
- Start on your knees and sit on the heels of your feet.
- Place your hands on your knees. Spread your fingers out.
- Breathe through your nose (inhale)
- Open your mouth and stick out your tongue. Stretch your eyes open and let out your breath. Kids will enjoy being able to scream and roar like lions.
Benefits of Lion Pose:
- This pose helps kids establish great balance.
- It strengthens their core muscles.
- It will help with hands skills. Kids will be able to write better and play ball better.
- It helps with confidence. This will help kids feel proud like lions.
- It helps children overcome shyness.
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