• Home Remedies Index
  • Feedback
  • Subscribe
Top 10 Home Remedies
No Result
View All Result
Advertisements
Top 10 Home Remedies
No Result
View All Result

Home » Healthy Living

10 Yoga Poses to Keep the Kids Fit and Healthy

by Ginger Merritt (Certified Yoga Instructor)
June 19, 2019
5

Yoga, an ancient art, is great not only for the mind but for the body as well. Along with adults, even the children can benefit immensely from this therapeutic practice.[1]

In fact, the yoga is tremendously beneficial for children as it promotes neuromuscular development,[2] improves body awareness and offers basic stretching and strengthening.[3]

In addition to this, yoga also helps maintain flexibility, strengthens a growing body, enhances concentration,[4] cultivates a relaxed state of body and mind, helps with stress management, sparks creativity in young minds, and teaches discipline and responsibility.

If you plan to teach your children yoga, then do not worry about practicing it perfectly. You need to focus more on helping them practice gentle movements that feel comfortable and help them increase their body awareness.

Advertisements

You also need to teach your children that yoga is not a destination; rather it is a lifetime journey that can help them lead a healthy life in the coming years.

kid friendly yoga

Contents

  • Yoga Poses to Keep Your Child Fit and Healthy
    • 1. Mountain Pose (Tadasana)
    • 2. Chair Pose (Utkatasana)
    • 3. Rag Doll Pose (Uttanasana)
    • 4. Child’s Pose (Balasana)
    • 5. Tree Pose (Vrkasana)
    • 6. Downward Facing Dog Pose (Adho Mukha Svanasana)
    • 7. Butterfly Pose (Baddha Konasana)
    • 8. Happy Baby Pose (Ananda Balasana)
    • 9. Moon Pose (Chandrasana)
    • 10. Corpse Pose (Savasana)

Yoga Poses to Keep Your Child Fit and Healthy

Here are 10 yoga poses for children.

1. Mountain Pose (Tadasana)

This is a simple yet powerful yoga pose for good posture and increased height. It even strengthens the core and leg muscles as well as reduces flat feet.

Mountain Pose for yoga or Tadasana

This basic standing pose is a great foundation for other yoga poses.

Advertisements
  1. Stand up straight, with your big toes touching and heels slightly apart.
  2. Lift your toes and gently sway back and forth.
  3. Gradually bring the swaying to a standstill, with your weight balanced evenly on your feet.
  4. Tighten your thigh muscles, lift your knees and pull in your belly.
  5. Press your shoulder blades back, widen them across and release them down your back.
  6. Hold this position for 30 to 60 seconds, breathing deeply.

2. Chair Pose (Utkatasana)

Chair Pose is another easy one for children to learn.

Chair Pose for yoga Utkatasana

When done properly and consistently, Chair Pose strengthens muscles, develops core strength[3], protects the knee joints from injury, improves breathing, and stretches the shoulders and chest. It is also beneficial for those with flat feet.

  1. Stand in Mountain Pose with your feet slightly apart.
  2. Exhale and bend your knees as if you were sitting in a chair.
  3. Extend your arms above your head, with your palms facing each other.
  4. Hold this pose for 30 seconds.
  5. Inhale, straighten your legs and stand up straight.
  6. Exhale and lower your arms to your sides.
  7. Repeat 10 times, once daily.

In the beginning, you can have your child do this pose against a wall or lift their arms parallel to the floor instead of above their head.

3. Rag Doll Pose (Uttanasana)

This is a fantastic pose for preventing injury and your child will enjoy it just because of its name! It helps release tension in the neck and shoulders, stretches leg muscles and relieves stress.[5]

Advertisements

Rag Doll Pose for yoga Uttanasana

It also calms the mind and makes the child feel refreshed.

  1. Stand up straight, with your arms extended above your head.
  2. Exhale, bend your body forward and allow your arms to fall toward the floor.
  3. Let your knees bend slightly and gently sway your head and arms from side to side.
  4. Take deep breaths, allowing your arms to sink closer to the floor.
  5. After a few minutes, slowly roll back up to standing position.

4. Child’s Pose (Balasana)

When it comes to the best yoga poses for children, you simply cannot ignore the Child’s Pose. This is a restorative pose that helps release stress.[6]

Child’s Pose for yoga Balasana

It also stretches the muscles of the lower back, hips and thighs. In addition, this pose has a calming effect on the central nervous system.

Advertisements
  1. Kneel down on the floor with your big toes touching together.
  2. Sit back on your heels, and keep your knees hip-width apart.
  3. Exhale and bring your chest to rest on top of your thighs.
  4. Stretch your arms out in front of you or tuck them in by your sides.
  5. Relax and breathe deeply, holding this pose for 1 to 5 minutes.

5. Tree Pose (Vrkasana)

This standing balance pose requires stillness and concentration that helps calm a frustrated mind.

Tree Pose for yoga Vrksasana

This pose improves balance, develops concentration, stretches leg and chest muscles, and makes the thighs, calves and ankles strong to prevent injury.

  1. Stand up straight and tall, with your feet hip-width apart and your arms by your sides.
  2. Shift your weight to your left foot and lift your right foot with your hand.
  3. Place your right foot above or below your left knee (depending on your comfort level).
  4. Bring your hands together in salutation seal near your heart.
  5. Hold this pose for 5 to 8 breaths, then slowly raise your arms over your head and look up toward your hands.
  6. Take a few deep breaths, then return your hands to your heart and lower your right leg.
  7. Next, do the Tree Pose on the other leg.

Note: You can support yourself against a wall in the beginning to learn this pose.

6. Downward Facing Dog Pose (Adho Mukha Svanasana)

This pose stretches the shoulders, legs and spine while building strength throughout the body.

downward facing dog pose yoga

It also relieves fatigue, rejuvenates the body, boosts immunity, aids digestion and improves circulation.

  1. Place hands and knees on the floor. Keep your palms flat on the floor with fingers spread out in front of you.
  2. Exhale, lift your knees away from the floor and lift your hips to form an upside-down V pose.
  3. Take deep breaths and relax your head and back of the neck.
  4. Hold this pose for a few minutes.
  5. To release, exhale and bring your knees to the floor.
  6. Relax in Child’s Pose for a minute, then stand up slowly.

7. Butterfly Pose (Baddha Konasana)

Children love to do this simple exercise and you can teach them with minimum instructions. This pose targets the legs, helping to relax and stretch the muscles.

Butterfly yoga pose

In addition, it aids digestion, relieves fatigue and improves flexibility in the hip region.

  1. Sit on the floor with your spine erect and legs straight out.
  2. Bend your knees and bring your feet inwards.
  3. Place the soles of your feet together and hold your feet tightly with your hands.
  4. Inhale deeply, pressing the thighs and knees down toward the floor.
  5. Keep your breathing normal and flap both legs up and down like the wings of a butterfly. Start slow and gradually increase the speed.
  6. Slow down and then stop. Take a deep breath in and breathe out as you bend forward bringing your nose toward your toes as best you can without forcing the posture.
  7. Take long, deep breaths and relax the muscles of your thighs.
  8. Slowly straighten the legs out in front of you, give them a little shake, and then relax.

8. Happy Baby Pose (Ananda Balasana)

This pose greatly benefits the spine. It gently stretches the inner groins, calms the mind, and relieves stress and fatigue. In addition, it opens the hips, which is great for the body.

happy baby yoga pose

  1. Lay down on your back in a comfortable place.
  2. Inhale and pull your knees toward your belly with your hands.
  3. Exhale and hold onto the outsides of your feet.
  4. Inhale and open your knees as wide as possible.
  5. Place each ankle directly over each knee, so that your shins make a right angle to the ground.
  6. Flex your feet and try to draw your knees toward the floor.
  7. Hold this pose for 30 to 60 seconds.
  8. To get out of the pose, exhale and slowly release your feet and place them on the floor.
  9. Relax and take a few deep breaths.

Note: Try to keep your tailbone on the ground during this pose.

9. Moon Pose (Chandrasana)

This yoga pose deeply stretches the sides of the body. It improves core body strength, balance and concentration as well as circulation. It even calms the mind and energizes the entire body.

crescent moon yoga pose

  1. Stand up straight, with your feet hip-width apart and arms at your sides.
  2. Inhale, raise your hands over your head and press your palms together.
  3. Exhale and slowly bend your body to one side. Your body should form a crescent shape from hands to feet.
  4. Hold this pose for a few seconds.
  5. Inhale and return to standing position, with your hands still over your head.
  6. Repeat the bend on the opposite side.
  7. Finally, exhale and lower your arms.

10. Corpse Pose (Savasana)

No yoga session is complete without the final pose – the Corpse Pose. This pose gives the body time to process information and is designed to rejuvenate the body, mind and spirit at the end of a session.

Corpse pose for yoga

  1. Lay down on your back, with your legs slightly apart.
  2. Keep your hands next to your sides, slightly spread out with palms facing up.
  3. Breathe slowly and deeply from your abdomen.
  4. Close your eyes and relax your whole body.
  5. Hold this position for 5 to 15 minutes.
  6. To come out of the pose, take a few deep breaths and roll over to one side.
  7. Slowly bring yourself back up into a sitting position.

Resources:

  1. Hagen I, Nayar US. Yoga for Children and Young People’s Mental Health and Well-Being: Research Review and Reflections on the Mental Health Potentials of Yoga. Front Psychiatry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3980104/. Published 2014.
  2. Galantino ML, Galbavy R, Quinn L. Therapeutic effects of yoga for children: a systematic review of the literature. Pediatric Physical therapy. https://www.ncbi.nlm.nih.gov/pubmed/18300936. Published April 2008.
  3. Folleto JC, Pereira KRG, Valentini NC. The effects of yoga practice in school physical education on children’s motor abilities and social behavior. International Journal of Yoga. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959326/. Published 2016.
  4. Reidy, Dani. Educating Young Children: Learning and Teaching in the Early Childhood Years. Educating Young Children. https://search.informit.com.au/documentSummary;dn=065831269069241;res=IELHSS. Published 2010.
  5. School-based yoga can help children better manage stress and anxiety. Tulane University. https://www.sciencedaily.com/releases/2018/04/180410100919.htm. Published April 10, 2018.
  6. Nanthakumar C. The benefits of yoga in children. Journal of Integrative Medicine. https://www.sciencedirect.com/science/article/pii/S2095496417300171. Published December 14, 2017.
Advertisements

Comments 5

  1. aslam khan says:
    5 years ago

    that’s amaizing

  2. Mohammad aslam khan says:
    5 years ago

    superb

  3. Rachyl @ On My Fridays Off says:
    5 years ago

    Yoga is such a great idea for kids as it promotes relaxation and stress relief, and too many young kids these days are stressed! It also teaches lifetime healthiness.

  4. michelle says:
    3 years ago

    is there any where I can find these printed are card to make them more child friendly

  5. Juli says:
    3 years ago

    Thank you for this great resource. It helped me as I prepared a middle school lesson on yoga.

Recommended

face tingling treatment
Home Remedies

Facial Tingling: Causes, Diagnosis, Natural Treatment

by Mahesh Karandikar, MD - Neurosurgeon
July 11, 2019
0

A sudden tingling sensation overtaking your hands, feet, or face is a fairly common complaint reported by people in the...

Read more
Advertisements
how to sterilize baby bottles
Healthy Living

How to Sterilize Baby Bottles: 5 Safe Methods

by Karen M. Walker, MD, FAAP
April 1, 2019
0

The best way for a new mother to establish a nurturing bond with her baby is through breastfeeding. But sooner...

Read more
Advertisements

Homemade

DIY nontoxic homemade hand sanitizer
DIY Homemade

DIY Nontoxic Homemade Hand Sanitizer

by Top10HomeRemedies Team
April 9, 2020
2

Hand hygiene is crucial to warding off infections and staying healthy. Even when an illness does bog you down, washing...

Read more
Tasty morning smoothie for high blood pressure

Tasty Morning Smoothie for High Blood Pressure

January 28, 2019
Advertisements

Trending

mediterranean diet benefits
Healthy Living

Mediterranean Diet 101: Benefits, Drawbacks, Myths and More

by Miriam Christie, MS, RD, LD, ABD
August 21, 2019
0

The Mediterranean diet emerges from the kind of foods eaten in countries situated along the Mediterranean Sea. These include France,...

Read more
Neem Oil for hair and skin
Healthy Living

Neem Oil for Hair and Skin: 9 Benefits and How to Use It

by Robert Signore, DO - Dermatologist
July 2, 2019
0

Neem is often referred to as Indian lilac as it is endemic to the Indian subcontinent, but its medicinal virtues...

Read more
Advertisements

Don't Miss

consume aloe vera

Different Ways to Consume Aloe Vera for its Health Benefits

by Holly Klamer, Registered Dietitian Nutritionist
July 8, 2019
0

Gone are the days when aloe vera was just a potted plant sitting on your windowsill, jazzing up your home...

honeydew melon for health

Honeydew Melon: Origins, Nutritional Value and Health Benefits

by Holly Klamer, Registered Dietitian Nutritionist
July 8, 2019
0

Honeydew melon makes for a sweet-tasting and refreshing treat that can take the sting out of the sweltering summer heat....

fava beans for health

Fava Beans: Nutritional Value, Recipes and Health Benefits

by Holly Klamer, Registered Dietitian Nutritionist
July 8, 2019
0

The fava bean, alternatively known as broad bean, is a large, flat, green leguminous vegetable. The earliest record of its...

Apple cider vinegar benefits for women

Apple Cider Vinegar Benefits for Women

by Top10HomeRemedies Team
March 28, 2019
12

Apple cider vinegar is used in a whole gamut of home remedies that offer something for everyone. Along with curing...

Advertisements
how to control hair loss
Common Conditions

How to Control Hair Fall

by Top10HomeRemedies Team
August 5, 2019
2

Long, luscious hair is a desire of many! But it seems very few people are lucky enough to have a...

Read more
Advertisements

All the tips mentioned here are strictly informational. This site does not provide medical advice. Consult with your doctor or other health care provider before using any of these tips or treatments. Read more.

 

Categories: Home Remedies | Kitchen Ingredients | Healthy Living | Pets | Common Conditions | Pregnancy | Healthy Foods

 

  • Contact
  • About Us
  • Privacy Policy
  • Subscribe
  • Terms and Conditions of Use
  • Unsubscribe

© 2018 Top 10 Home Remedies

No Result
View All Result
  • Home Remedies
  • Kitchen Ingredients
  • DIY Homemade
  • Healthy Foods
  • Healthy Living
  • Pregnancy

© 2018 Top 10 Home Remedies