Yoga for Kids - Different Yoga Poses and Its Benefits

Introduction

When a kid should begin practicing yoga is a matter of debate. Yoga professionals concur that kids between five and ten may begin practicing yoga. Yoga will emphasize physical development. Teenagers can understand all of the yoga practices, including meditation. In addition, yoga could cover challenging poses and dynamic exercises supporting children's physical growth, hormonal balance, and mental wellness. The age group of five to ten years is selected for yoga postures that mimic animals or objects. Animations are included in the instruction to help them adhere to yoga better.

What Are the Benefits of Yoga for Kids?

• Kids' yoga poses are an excellent method to enhance the child's physical and emotional well-being. The wonderful thing about yoga is that the child may do it without specific abilities or expertise.

• Yoga practice can help the child improve their flexibility, emotional stability, and strength of muscles.

• Enhances their memory, focus, attention span, and planning. In addition, it decreases emotions of fear and anxiety, aggression, and negative emotions, as well as powerlessness, and enhances general health.

• Yoga increases the parasympathetic nervous system's activity, which promotes better relaxation.

• Yoga poses help people become more aware of their bodies, and it also uses regulated breathing exercises to promote mental health.

• Yoga has a lower risk of injury than other sports.

• Additionally, yoga could strengthen their cardiorespiratory systems, which would enhance their performance in activities like athletics. Initially, it could seem challenging to convince the child to do yoga.

What Are the Different Yoga Poses for Kids?

Various yoga approaches, including yogic games (kriya yoga), physical postures (asanas), breathing techniques (pranayama), and meditations, can be taught, depending on the student's age. In addition, several methods might be employed to educate the children on yoga poses and keep them interested during the session, such as animations, music, dance, games, and role-playing.

Cat-Cow Pose (Marjaryasana):

• Start at the top of the list when discussing yoga for kids. It is also a kid's favorite due to the final shape's similarity to a cat.

• The hands and legs should be in a tabletop posture as they bend.

• Look at the ground with the head in a neutral position. Keep the toes curled and the knees squarely underneath the hips. Remember to maintain straight shoulders, wrists, and elbows.

• Exhale, raise the spine and let the head fall to the floor. Keep the chin from tucking into one's chest. Then, while taking a steady breath, release the pose in the original tabletop position.

• Maintaining this position for at least 15 to 30 seconds is advised.

Cobra Pose (Bhujangasana):

• Because it involves lying on the belly, the cobra pose is delightful. This posture is recommended as a regular morning yoga position.

• Laying on the stomach and face is an excellent place to start.

• Keep the feet flat on the ground. Next, bring the hands beneath the shoulders. Next, raise the body into a cobra stance with the chin raised. Maintain abdominal engagement throughout the workout.

• As they maintain their posture, lean on their hands for support. It is a good yoga exercise for kids if they can maintain the position for 15 to 30 seconds.

Frog Pose (Mandukasana):

• Yoga poses are great for toddlers to practice, especially the frog pose. There are several health advantages to practicing this perfect stance daily.

• Start hands and knees on the ground. Look down and concentrate on a place between the palms.

• Position the knees a few inches apart and press the tailbone back slightly.

• The feet should be directly behind the knees. Remember to place the feet and ankles in line with the knees.

• Once they feel a stretch, continue pressing the hips back while exhaling.

• Before resuming the table posture, hold this position for three to five breaths.

Butterfly Pose (Baddha Konasana):

• Kids love this yoga posture because they can maintain it while flapping their legs like butterflies. Kids may practice this easy yoga stance daily.

• Start by sitting straight-legged with legs spaced apart. Now, bend the legs so that one-foot contacts the other. Utilizing the hands, hold them. Bring the foot as near to the pelvis as possible.

• Maintain regular breathing patterns for inhaling and exhaling. Exhale slowly and lower the knees and thighs. Then, the enjoyable part comes: flap the legs like a butterfly's wings.

• Release the position by slowing down, then stopping. Maintain this posture.

Child Pose (Balasana):

• This yoga posture naturally soothes the baby since it mirrors the typical fetal position in the womb. In addition, if done frequently, this yoga stance is incredibly grounding for young kids.

• One should begin by getting down on the hands and knees.

• At this point, keep pushing the hips toward the heels. To relax, one can raise the arm in front of the body.

Lion Pose (Simhasana):

• Encourage young people to practice yoga with entertaining, simple animal postures like the lion pose (Simhasana). Kids can appreciate the simple, easy-to-do yoga posture known as the Lion.

• One should begin by taking the hip-on-heels position. Next, place the palms on the knees and breathe, sticking out the tongue.

• Maintain full peripheral vision while exhaling via lips.

What Is the Best Breathing Practice for Kids?

Belly Breathing, balloon breathing, or diaphragmatic breathing.

• Children often lack the coping mechanisms to control their emotions or calm down during stressful or emotionally demanding situations.

• Children as young as three may practice diaphragmatic breathing, called belly breathing, a straightforward breathing exercise and maybe even a relaxing activity that both kids and adults can do to unwind and feel grounded.

• Sit down in a comfortable chair, sit up straight, place one hand on the belly, or lie down to practice belly breathing if it is more comfortable.

• Keep the mouth closed and inhale; breath deeply and slowly. The tummy should expand like a balloon to take a breath in.

What Should One Do to Prepare for a Kids Yoga Class?

• Children should always practice yoga under the guidance of a certified yoga professional. Additionally, parents should be present with children between the ages of five and ten.

• Practice yoga on an empty stomach. It is advised to wait at least two hours after breakfast and three hours after a substantial meal before practicing yoga.

• Keep heavy furniture and sharp items away from the practice of yoga.

• Proper yoga mat use can help avoid falls.

• Yoga should not be practiced by children who are ill, such as those with the flu, a cold, a headache, or vomiting.

• It is best advised to inform the yoga teacher if the kids have any medical issues.

Conclusion

Yoga will relax the kid's body, mind, and spirit. It helps to calm the mind. It can help develop mental acuity, physical fitness, and a spiritual connection. It will improve body awareness while enhancing self-control and attention. In addition, the kids might be motivated to do better with prizes and positive reinforcement.