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Other Beginner-Friendly Yoga Asana for kids – 3

Since there are many excellent Youtube videos on how to do them, here are two more that are beginner friendly.

Marjaryasana-Bitilasana (Cat-Cow Pose)

The Cat-Cow pose offers numerous benefits for children, including increased flexibility, improved posture, and enhanced body awareness. 

  • Great for spinal flexibility and core activation
  • Easy to learn and fun for kids
  • Improves digestion
  • stretches the spine, neck, shoulders, hips, back, abdomen, and chest, improving overall flexibility and range of motion. 
  • synchronized movement of the body with breath in Cat-Cow pose promotes better coordination and body awareness. 
  • engages the abdominal muscles, helping to strengthen the core and stabilize the spine, according to physical therapists. 
  • help release tension in the neck, upper back, and hips, promoting relaxation. 
  • calming nature of the pose, particularly when combined with mindful breathing, can help reduce anxiety and promote a sense of well-being. 
  • naturally lends itself to breath awareness, helping children connect their breath with their movements. 

Adho Mukha Svanasana (Downward Dog)

Adho Mukha Svanasana, also known as Downward-Facing Dog, offers numerous benefits for children, including strengthening the body, improving flexibility, and calming the mind. 

  • Builds strength in arms, shoulders, and core
  • Offers an all-body stretch while encouraging lymphatic drainage and circulation, and building strength
  • Start with shorter holds (15-30 seconds)
  • strengthens arms, legs, shoulders, and core muscles, which can be beneficial for growing bodies. 
  • stretches the hamstrings, calves, spine, and ankles, enhancing overall flexibility and range of motion. 
  • it can help calm the nervous system and reduce anxiety, promoting relaxation and focus. 
  • can be used to help manage tantrums, improve sleep, or even enhance digestion. 
  • stimulate blood flow to the brain, potentially enhancing cognitive function and clarity. 

The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with anything suggested in this article.


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Beginner-friendly Yoga Asana for kids – 2

Balasana (Child’s Pose)

Balasana, or Child’s Pose, is a gentle yoga posture that offers numerous benefits for children’s physical and mental well-being. It calms the nervous system, reduces stress and anxiety, and provides a safe space for introspection and mindfulness. Physically, it stretches the spine, hips, thighs, knees, and ankles, while also relaxing the shoulders and neck. 

  • Safe resting pose between more active asanas
  • Helps with emotional regulation and stress relief
  • Gentle stretch for hips and back. It relaxes the spine, shoulders, and neck, relieving tension.
  • pose encourages deep, slow breathing, which can help calm the nervous system and improve lung capacity. 
  • help reduce stress and anxiety, making it a good option for children who may be feeling overwhelmed or overstimulated. 
  • calming effect of the pose can also help children who have trouble falling asleep. 
  • help children manage stress, anxiety, and racing thoughts. 
  • mimics the fetal position, which can be naturally comforting and grounding for children. 
  • Children should avoid pressing their necks into the mat and instead rest their forehead gently on the mat or a cushion. 
  • listen to your body and come out of the pose if you feel any discomfort.  

Instructions:

  • Sit on your knees with your feet together and buttocks resting on your heels. Separate
    your knees about the width of your hips. Place your hands on your thighs, palms
    down. (This is the vajra-asana or Thunderbolt Pose).
  • Inhale deeply, then exhale as you bring your chest between your knees while swinging
    your arms forward.
  • Rest your forehead on the floor, if possible, and then bring your arms around to your
    sides until the hands on resting on either side of your feet, palms up.
  • Breath gently through your nostrils as you hold the posture. Hold for about one to two
    minutes. Then return to an upright kneeling position with your back straight and your
    hands on your thighs.
  • Repeat the posture at least one more time.
  • The bala-asana can be held for as long as is comfortable. Repeat at least twice if it is held for less than a minute.

    The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with anything suggested in this article.


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    Beginner-Friendly Yoga Asanas for kids – 1

    Surya Namaskara (Sun Salutation)

    Surya Namaskar, or Sun Salutation, is a series of yoga poses that offers numerous benefits for children’s physical and mental health. It improves concentration, memory, energy levels, and physical strength while promoting a calm and focused mind. Regular practice can also enhance metabolism, increase learning capacity, and contribute to a happier state of being. 

    • Start with 3-5 rounds, build up gradually
    • Excellent full-body workout that improves metabolism
    • Teaches coordination and builds stamina
    • sequence of poses tones muscles and improves flexibility, contributing to overall physical fitness and vitality. Especially beneficial for children interested in sports and physical activities
    • particularly helpful in managing stress and anxiety, which are increasingly common among children today
    • Increases energy levels and a calm mind can positively impact a child’s learning capacity and metabolism

    The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with anything suggested in this article.