Introduction
Nowadays, the majority of parents want their children to experience a wide variety of new activities. Children can acquire some incredible competitive strategies in a variety of programs, from multilingualism to robotics and coding, martial arts to gymnastics. Here is where the balance issue arises. How does one stay connected to their inner self while maintaining a sense of awareness of everything going on around them? This is where yoga can save the day. Yoga is now widely accepted because it not only promotes physical health but also one's emotional, mental, and spiritual connections.
What Is Yoga for Kids?
Yoga used to be seen as a spiritual discipline meant to promote mental and physical peace, but in today's fast-paced society, it is seen as a science and art of leading a healthy lifestyle.
In layman's terms, yoga for kids is a form of exercise where kids move their bodies into different postures to improve their breathing, become more flexible, increase their attention span, and create a connection between their body and soul.
In addition, yoga is a system of physical positions known as asanas of Indian origin. Moreover, yoga is derived from the Sanskrit word 'Yuj' which means 'unity' in Sanskrit. Kids' yoga poses include breathing exercises, mental relaxation techniques, and physical activities to strengthen muscles and reduce tension.
Moreover, yoga positions for children are meant to increase power, flexibility, and coordination. Most essentially, yoga poses for kids should be enjoyable and viewed as 'exercise play' rather than traditional 'working out.'
What Are the Easy Yoga Asanas for Kids to Begin Their Yoga Journey?
Some easy yoga poses for kids are:
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Mountain Pose: The mountain pose, also known as Tadasana, is a calming foundational pose that strengthens the thighs, legs, and ankles and improves posture if parents are seeking easy yoga for kids. It can be done by maintaining a straight stance with their feet hip-width apart, raising their arms to the sky with their hands touching over their head.
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Bridge Pose: Kids' spinal flexibility can be greatly improved by the therapeutic back-bending yoga practice known as the bridge pose. One of the simplest yoga poses for children, it expands the heart and strengthens the legs and hips. For this, the kid should lie flat with the arms next to the body, palms facing down. They should keep their feet flat on the floor, hip-width apart, and knees and ankles in a straight line while bending their knees just a little. A big breath should be taken in and they should be asked to raise their lower, middle, and upper back off the floor. Their body should be in balance so that their feet, shoulders, and arms can bear their weight.
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Bow Pose: It increases the flexibility of children along with the sense of proprioception (it is a sixth sense of a human being that informs a person about the presence of their body in space). Usually, children see their front body so they remain unaware of their back body. By practicing bow pose children get to know about the back of their body and with their belly, on the ground they stabilize themselves which increases a feeling of security. It is practiced by lying on the ground with the belly facing the ground and the knees bending upwards. Palms hold knees tightly with raised chest and thighs. The knees should be kept away for balance. One has to hold this position for a few minutes. To master this position a person needs lots of concentration and balancing power.
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Corpse Pose: One of the best yoga stances for kids is the corpse pose since it improves kids' focus, memory, and productivity. Moreover, it aids in reducing fatigue, anxiety, and sleeplessness. Kids shouldlie down on the ground with their faces up, their upper inner arms away from their bodies, and their legs extended out straight. To elevate the chest, the shoulder blades should be slightly tucked in.
What Are the Benefits of Yoga?
Yoga can be beneficial for children in two ways:
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Physically.
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Emotionally.
Physical Benefits of Yoga:
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The overall fitness of a kid.
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Stretchability.
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Strong immune system.
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Prevents any systemic diseases.
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Maintains a healthy body.
Emotional Benefits of Yoga:
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The positive mindset of children.
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Builds self-confidence.
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Helps in maintaining a healthy lifestyle.
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Improves emotional control.
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Helps in building concentration.
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Builds sensibility.
What Type of Yogas Can Differently Abled Children Do?
It is a well-known fact that there are children across the world who need special attention from parents (differently-abled children). After going through several studies it is found that yoga brought lots of changes in these special children. Their reflex action got fast, and improvement in their communication and cognitive skills is seen. Also, it is recommended for their parents to join them during yoga sessions as it increases their bond and develops a better understanding between parent and their special child.
Children with Down’s syndrome (a chromosomal disorder) are usually short in height with less muscle tone as compared to other children of their age. These children are mostly seen to be mentally retarded. In this case, yoga plays a vital role to increase the concentration, memory power, and physical consciousness of the child. It is also seen that yoga helps in reducing stress, frustration, and anxiety in children with attention deficit hyperactivity disorder.
What Should Be and Should Not Be Done?
Children of Three to Ten Years of Age
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Children of this age should practice yoga only for 20 minutes.
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They should not hold their breath for too long.
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They should not be asked to over-stretch or overbend.
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They should not be compared with other children during yoga sessions.
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Yoga sessions should always be carried out under a professional trainer.
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If there is any discomfort felt by the kid, the session should be immediately stopped and required medical support should be provided.
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Yoga sessions should be avoided after meals.
Adolescents
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There should not be any competitive attitude while practicing yoga.
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Girls should not do yoga during menstruation.
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One should be on an empty stomach while practicing yoga.
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Yoga should be practiced from initial to final posture even with closed eyes for inner awareness.
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Mostly during adolescence, people are surrounded by negativity so by doing proper yoga they will get a positive attitude along with flexibility.
Conclusion
A child should be taught lessons from yoga from a very small age. It helps them in balancing the physical, emotional, mental, and social sides of an individual. It trains a child to face life and manage negative thoughts or emotions on their own.
