Yoga For Kids

Children today are under a lot of stress. Homework, pressure to compete with other children, endless after-school activities all adds up and leads to stress. Yoga is the best way to reduce the tension and work off the nervous energy. Yoga lets them relax and have fun getting familiar with their bodies through movement, balance, and even music.

Yoga helps boosting child’s confidence. Children will experience YOGA class as fun.

WHY? Because
1) YOGA helps kids to develop better body awareness, self-control, flexibility and coordination. 2) YOGA strengthens immune system and prevents all the types of illness.

3) YOGA gives physical & physiological strength.

4) YOGA will improve the memory & concentration towards studies

5) YOGA will keep the kids active and fresh.

6) YOGA harmonizes all the aspects of human being, helping your child to become him/her self.

NOTE: Children should do these yoga asanas under the guidance of a yoga teacher or parents.

Here I will give you some information about the yoga asanas which are good for kids.

Tadasana (Mountain pose)

Broadens shoulders & chest.

Helps to increase the height.

Method:-

1) Stand upright with feet together.

2) Keep arms and legs toghether and back straight.

3) Keep abdomen tucked in, with chest forward & shoulders behind.

4) Maintain the pose & breathe normally.

5) For increasing height - raise the heels & balance on the toes, while raising the hands above the head parallel to each other.

Duration & repetition-

1) maintain the pose for 20 to 30 seconds.

2) Reapet the pose for 2 times

Vrukshasana (Tree pose)

Improves balance.

Strengthens the knee joints.

Method-

1) Stand in tadasana.

2) Take right leg up & place foot on left thigh as high as possible, toes pointing downwards.

3) Keep the left leg straight & do not bend the knee.

4) Inhale & raise both hands up straight over the head , make a namaskar pose with the hands.

5) Maintain the pose & breathe normally

6) Exhale & return to original pose.

7) Repeat the pose to other side too.

Duration & repetition-

1) Maintain the pose for 30 to 60 seconds

2) Repeat the pose both side for 2 times.

Uttanasan (spine streching pose)

streches spine.

massages the abdominal organs.

Method-

1) stand straight on the yoga mat.

2) Inhale & raise hands above head palms facing to forward.

3) Exhale & slowly bend forward try to touch toes or else you can touch the floor or to leg.

4) slowly you will be more comfertable in this asna /pose.

5) Do not bend knees & try to keep neck relaxed.

6)maintain the pose & breathe normaly.

7) Inhale & return to original pose.

Duration and Repetitions-

1) Maintain the pose for 30 to 60 secs.

2) Repeat the pose for 2 times.

Virasana (hero's pose)

It reduces fat around the thighs & calves.

It improves the digestion.

Method-

1)Kneel on the yoga mat,keep back erect.

2)slowly make hips down & rest thembetween the feet .Toes should be pointing backwards.

3)keep back erect.

4)Keep hand resting on the knees.

5)Maintain pose & breathe normally.

Duration & Repeation-

1)Since this asana improves digestion,sit in this asana after having food.

2) Sit for atleast 20 min.

Adho mukha svanasana (down facing dog pose)

Improves blood flow to brain, neck, fingers & toes.

Increses stamina.

Method-

1) sit in virasana.

2) put both palms on the floor.Keep 1 foot distance in between palms.

3) slowly open your knees & try to make it straight.

4) make /\ shape of body.

5) strech the legs by allowing the heel to move downward.

6) allow head to relax & to rest on the floor or on the folded bkanket if required.

7) maintain the pose breathe normally.8) Exhale & return to the original pose.

Duration and Repetitions-

1) Maintain the pose for 30 to 60 secs.

2) Repeat the pose for 2 times.

Bhujangasan (cobra pose)

Strenghthen complete spine.
Strengthens joints of upper extremities.

Method-

1) Lie on the abdomen on the floor.

2) Bend elbows and bring hands close to the shoulder with palms placed on the floor.

3) Inhale and raise hand ,neck,chest & upper abdomen off the floor.

4) Keep remaining part of the body on the floor.

5) While doing this keep,hips,thighs,keens firm.

6) Extend the neck fully & pull the shoulders backward.

7) Maintain the pose & breathe normally

8) Exhale & return to original pose.

Duration & repetation-

1)Maintain the pose for upto 10 secs.

2)Repeate it for 2 or 3 times

ushtrasana (camel pose)

Tones the complete spine.
Tones abdominal and pelvic organs.

Method-

1) Assume the kneeling position.

2) Keep the knees shoulder-width apart and the big toes about eight inches apart. Only your knees and toes should touch the floor.

3) Place the posterior between the heels and sit comfortably.

4)Grasp the heels with the corresponding hands. Press the heels with your palms.

5)Inhale and exhale a few times.

6)Inhaling, raise your posterior off your heels and come up on your knees and toes.

7)Pulling the shoulders back, push the hips forward.

8)Exhaling, raise the chest and bend the trunk and head back as far as you can, curving the spine backwards.

9)Keep the arms straight.

10)Turn your face towards the sky.

11)Complete the exhalation and take a few deep breaths.

12)Invert the feet and place the toes and the upper part of the feet flat on the floor.

13)Slide your hands down and grasp each ankle with the corresponding hand.

14)Bend backwards further on the arms and make a curvature of the body by arching the spine and neck.

15)Maintain this posture, breathing deeply and rhythmically, until strain is felt.

16)Inhaling, release the hands and return slowly to the upright kneeling position.

17)Resume the sitting position between the heels and then come to original sitting position.

Duration & Repetitions-
1) Try to maintain the pose for 10-20secs.
2)Repeat 1-2 times.