Basic yoga poses for kids
Yoga is one such heritage of India, which has been helping people to lead a healthy life since ancient times. The benefits of yoga are not limited to adults only, children can also take advantage of yoga by practicing yoga daily. In this article, we have brought complete information related to yoga for children. Here we are telling about the benefits of doing yoga for children and the initial tips related to it, along with the precautions to be taken before doing yoga. Let's start the article without delay. In the first part of the article, we are telling some such tips, which children should follow.
Benefits of yoga for kids -
There are many benefits of yoga for children. There are a few things to keep in mind before including yoga in your daily routine. Special attention needs to be given to children who have recently started doing yoga. Let's know about the starting tips of yoga.
Beginner tips for yoga -
๏ Before doing yoga, do a light warm-up and stretching.
๏ Choose yogasanas that are easy to do.
๏ No yogasana is necessary to be perfect. Don't put too much stress on the body in pursuit of perfection.
๏ In each pose, inhale, exhale or continue breathing at a normal pace as needed.
๏ Be sure to sequence all the poses. Meaning, do any yoga posture with both the parts of the body, only then the cycle of yogasana is completed.
๏ The stomach should be empty while doing yoga.
๏ Wear comfortable and loose clothes while doing yoga.
๏ Try to practice yoga in a quiet and open space.
๏ Music can be used to make yoga postures enjoyable for children.
๏ Do not practice yoga in a hurry and avoid doing yoga even when you are tired.
๏ Never practice yoga on a hard surface. Always do yoga by laying a blanket, mat or yoga mat.
๏ It is considered good to take a bath before doing yoga. You can take bath with cold and hot water according to the season and your need.
๏ The ideal time to practice yoga is in the morning, but it can also be practiced in the evening.
๏ Do it at home only after learning yoga postures from a yoga guru in school or yoga class. Parents should do yoga with children to help them even after testing in the initial stages.
๏ Before starting yoga practice, tell your yoga teacher about your ailments. Yoga is forbidden in some chronic diseases and physical problems.
Let us now know what are the benefits of doing yoga for children.-
Benefits of yoga for kids -
If yoga is done properly, children can get many benefits from it. Let us know about these benefits in detail here.
Helpful in boosting confidence:
One study found that students who practiced yoga had mild, but significant improvements in self-confidence, social confidence with teachers, confidence in communication with peers, and contribution to the classroom. Apart from this, it is also said that yoga can also help in increasing self-esteem.
Yoga to increase body flexibility:
Doing yoga can also increase flexibility in children. For this reason, motivate the child to do yoga, so that he remains healthy and flexible. Yoga can also help in cardiopulmonary fitness, that is, keeping the heart and lungs healthy. Apart from this, it can also be helpful in strengthening muscles.
Can reduce stress levels:
Many times children become victims of stress due to school and home environment. It is said that by doing yoga, stress can be reduced in the child. It can help eliminate stress. Along with this, negative behavior of children can also be reduced.
Improve balance and coordination:
Yoga can improve children's balance and coordination. This improvement is especially seen in young athletes, who need to maintain balance and coordination at the same time.
Yoga for Emotional Balance:
Yoga can also help maintain emotional balance. Yoga exercises both the mind and the body.
Yoga for good sleep:
Many school going children face the problem of not getting good sleep. The solution to this problem is also hidden in yoga. A research says that sleeplessness is also a psychological disorder, which can be reduced to some extent with the help of yoga. Doing yoga can improve the quality of sleep in children.
Yoga to improve academic performance:
Every parent wishes that their children have good academic performance. Yoga can also be helpful in improving this. Research has said that doing yoga daily can improve a child's academic performance. By controlling the pressure of studies on children's mind, yoga can help the child to perform best in school.
Yoga to keep kids calm and relaxed:
It is important for children in growing age to be relaxed and understand everything and remain calm without reacting. Yoga can help children with this too. Yoga can help in keeping children calm and relaxed from inside. This can also help control the repeated anger of children.
For focus and concentration:
Often it becomes difficult for children to concentrate in any work. This is called Attention Deficit Hyperactivity Disorder. Yoga can reduce this problem. In addition, it can also help in increasing the memory of children.
Now let's know about yoga for children and how to do it.
5 Easy Yoga poses for Kids -
Pranayama is breathing yoga. In this, the action of inhaling and exhaling is done. Pranayama is also called yogic breathing. In this, along with breathing, there is exercise of the heart and nervous system. It brings emotional stability and peace of mind. Although there are many types of pranayama, but here we are telling how to do the simplest pranayama.
Method of doing Pranayama:
๏ First of all, spread a mat or any other cloth to sit in a clean place.
๏ Now sit down with both knees bent (in Padmasana, Sukhasana or Vajrasana).
๏ Then place both your hands on the knees.
๏ During this, the spine should remain straight.
๏ Now close your eyes and concentrate on your mind.
๏ As you concentrate, take light long deep breaths. Do not open your mouth during this time.
๏ Then release the breath slowly. While exhaling, pull the stomach inwards.
๏ Now keep repeating this action.
๏ Do this for about 5 to 10 minutes or as per your convenience.
One of the postures that calms the mind is Balasana. In English it is also called child pose. Balasana can benefit the body as well as improve brain health by reducing stress. Can help bring in positive thoughts, which can reduce anxiety and stress.
Method of doing Balasan:
๏ Sit on a quiet place on a mat.
๏ Now sit in Vajrasana (bend the right and left knee under the hip).
๏ Keep in mind that the spine should be straight.
๏ After sitting well, take a deep breath and raise both the hands directly towards the sky.
๏ Now while exhaling, tilt the body forward.
๏ After turning the body, try to touch the floor with the forehead and touch the ground with the hands. The elbows should touch the ground.
๏ During this, keep your eyes closed and keep breathing at a normal pace.
๏ Then stay in this posture for some time.
๏ After this, get up while breathing and after resting for a few seconds, do it again, you can do this 3 to 5 times daily.
How to do Vrikshasana:
๏ Stand up straight by laying a yoga mat or a thick cloth on a flat place.
๏ Now join both the legs together.
๏ Then, keeping the balance of the body, bend the left knee and place the soles on the right thigh inwards.
๏ Now after that raise both the hands up towards the sky and make a posture of Namaskar.
๏ Now try to stay in this posture for as long as possible. Your body may lose balance and your foot may hit the ground.
๏ When this happens, try to balance the body and come back to the posture.
๏ After staying in this position for a few seconds, now come to the starting position.
๏ Now after this do this process with the other leg.
๏ This yogasana can be done 2 to 3 times.
Ushtra means 'camel' in Sanskrit, hence it is called Camel Pose in English. Its body shape is like that of a camel. This asana can help in improving the body posture of children leaning on the shoulders. This asana is known to heal the digestive system as well as the respiratory system. This yoga asana is also done to make the neck and abdomen flexible.
How to do Ustrasana:
๏ First of all, by laying a yoga mat, come to Vajrasana for Ustrasana.
๏ Now stand on your knees.
๏ Then while taking a deep breath, tilt the torso backwards.
๏ While turning the body, hold the left tuck with the left hand and the right tuck with the right hand.
๏ Do not bend too much and do not put too much stress on the body.
๏ During this, keep the head towards the sky.
๏ In this asana, the weight of the body will fall on the hands and feet.
๏ Stay in this position for few seconds and keep breathing normally.
๏ Then after some time slowly come back to the starting position.
๏ Children can do this asana two to three times.
How to do Bhujangasana:
๏ To do Bhujangasana on a flat place, first of all, spread a mat.
๏ Now lie flat on the mat on your stomach.
๏ Keep in mind that even while lying down, the whole body should be taut.
๏ Then keeping the palms towards the ground, keep them close to the floor near the shoulders.
๏ Now while inhaling, raise the head as high as possible and look towards the sky.
๏ In this asana, the upper part of the body is raised up to the navel.
๏ Stay in this posture for as long as possible without forcing the body and stay as long as possible. Also keep breathing normally.
๏ Now exhale after this and come back to the starting position.
๏ After resting for a few seconds, do this yoga posture again.
๏ This can be done two to three times.
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These were some such yoga by which children can stay healthy and fit. Of course, yoga is beneficial, but do not ignore the precautions associated with it at all. Children can start doing yoga from the age of 6 for physical and mental health, but under parental supervision. During this, if stretching starts causing pain in the body, then the child should not do asanas. After complete recovery, you can do yoga. Also, keep in mind that the benefits of yoga are not visible overnight. Doing yoga also requires dedication. According to the rule, if children are encouraged to do yoga daily, then they will be saved from minor diseases. Also he will always be full of energy.