Yoga is an ancient discipline of mind and body practice that combines various physical postures, breathing techniques and meditation or relaxation.
Yoga for kids 10 Easy Yoga Poses for Kids
In this chapter, different yoga postures or asanas along with their steps are given. These help to get a healthy mind and body. Introducing yoga to kids is like planting seeds of strength, flexibility, and mindfulness early on. It’s not just about fun poses; it’s a journey that nurtures their growing bodies and minds. Yoga empowers kids with tools to manage stress, build confidence, and cultivate focus, setting a foundation for a lifetime of well-being and resilience.
Yoga Posture from Butterflies
1. Sit down keeping your spine erect (straight). Join both the sole in front of your body. Interlock your fingers and entangle your feet into it.
2. Slowly move your knees up and down. Repeat this action 10 to 20 times. Now come back in the easy position.
Yoga Posture from Birds
1. Sit down keeping your spine erect (straight). Remember to put your soles into touching each other.
2. Now, interlock your fingers behind the back.
3. Then slowly pull your shoulders backwards. Simultaneously, bend your head slowly backwards and look upward. Maintain this position for 5-10 seconds. Release the arms and put your palms on the respective knees. Loosen the shoulders and back and come back in an easy position.
Yoga Asanas | 10 Easy Yoga Poses for Kids
The word ‘YOGASANA’ is formed by two words ‘YOG’ and ‘ASANA. The word ‘yoga’ is derived from sanskrit root (dhatu) ‘yuj’ which means ‘join’ or ‘unite. This may be taken as the union of body, mind and soul. The term ‘asana’ means sitting in a particular posture, which is comfortable. Asanas give stability and comfort, both at a physical and mental level.
1. TADASANA (Palm Tree Posture) | Yoga for kids
Introduction: Tada in Sanskrit means ‘Palm tree: This is called Tadasana because in this asana, the student stands like a Palm tree. Hence, it has been named Tadasana’.
Steps for Practice:
1. Stand erect in the pose of attention.
2. Inhale and simultaneously stretch the arms upward.
3. Slowly raise the heels as much as you can and stand on your toes. Stretch the body up as much as possible. Maintain the position for 5 to 10 seconds.
Benefits:
1. It gives vertical stretch to whole body muscles.
2. It strengthens thighs, knees and ankles.
3. It helps to improve the height of the children.
4. This posture plays an important role in increasing one’s self-awareness.
5. It helps to remove laziness and lethargy.
2. SUKHASANA | Yoga for kids
Introduction: Sukhasana’ is a compound word of Sanskrit that is formed by two words, ‘Sukh’ which means rest or satisfaction and ‘asana’ which means posture or state. Hence, it has been named ‘Sukhasana’.
Steps for Practice:
1. First of all sit down on the ground stretching your legs in front of the body.
2. Slowly fold the right leg and place the right foot under the left thigh and simultaneously fold the left leg and place the left foot under the right thigh.
3. Place your hands on the respective knees with open palms. Fold index fingers and join the tips of your thumbs and index fingers. Keep other fingers straight.
4. Keep the body (head, neck and spine) straight and close your eyes.
5. Maintain the position for a few minutes.
Benefits:
1. It stretches leg muscles and brings flexibility in legs.
2. It brings calmness and peace.
3. It is good for concentration and memory.
3. PARVATASANA (Mountain Posture) | Yoga for kids
Introduction: Parvatasana’ is a compound word of Sanskrit that is formed by two words, ‘parvat’ which means mountain and ‘asana’ which means posture or state. The shape of this asana resembles a mountain. Hence, it has been called ‘Parvatasana’.
Steps for Practice
1. First of all stand straight (erect) on the ground. Keep both feet together.
2. Slowly inhaling, raise both arms over the head.
3. Now bend down so much that your palms stay flat on the ground. Place the head between your bent arms and put the heels firmly on the ground.
4. Maintain this position for 5-10 seconds. Then start exhaling and come back in the starting (1) position.
Speciality of Parvatasana: Moving forward by hands and feet is called ‘Hastachalasana’. You can practice ‘Hastachalasana’ quite easily.
Benefits:
1. It increases the concentration of the brain.
2. It increases will power.
4. Dhruv Asana | Yoga for Kids
Introduction: “Dhruv Asana’ is the asana which is practiced by standing on one foot. ‘Dhruv in Sanskrit means ‘one who is always stable. It has been named after the name of a star ‘Dhruv which never changes its position in the sky.
Steps for Practice:
1. First of all stand in the posture of attention.
2. Slowly fold the right leg and place it on the inner side of the left thigh so that the foot of the right leg points downward.
3. Join the palms together in front of the chest in a namaskara mudra and inhale. Try to balance the body on your left foot.
4. Maintain this position for sometime. Exhaling, bring back the hands to the starting posture. Then, bring the right leg back to the standing posture.
5. Repeat this action also by right foot.
Benefits:
1. It increases the balance of the body.
2. It increases self confidence.
Also Read : Is meditation good for your kids?
5. VAJRASANA | Yoga for kids
Introduction: Vajrasana’ is derived from the Sanskrit word ‘vajra’ which means ‘hard. By practising this asana, the strength of the body increases and parts of the body become strong. Hence, it is called “Vajrasana. It is the only asana which can be practised immediately after taking meals.
Steps for Practice:
1. Fold the left leg at the knee and place the foot under the left buttock.
2. Similarly, fold the right leg and place the foot under the right buttock.
3. Place both the heels so that the big toes overlap each other.
4. Position the buttocks in the space between the heels.
5. Keep the hands on respective knees.
6. Keep the spine erect, gaze in front or close the eyes. Initially you can stay for 10-15 seconds.
Benefits:
1. It is a meditative posture and helps in concentration.
2. It improves our digestive system.
3. This strengthens the muscles of the thigh and calf.
6. SHAVASANA (Corpse Posture) | Yoga for kids
Introduction: It is a traditional relaxing posture. The posture is called ‘Shavasana’ as it resembles a dead body. In Sanskrit, ‘shava’ means a ‘dead body:
Steps for Practice:
1. Lie supine on the floor, legs apart at a comfortable distance and hands kept at a distance of about six inches from the body.
2. Keep palms upwards, fingers naturally flexed and eyes closed.
3. Breathing should be very slow. Nobody should know that you are taking breath from a distance of 6-12 inches. Head should remain straight.
Benefits:
1. It reduces anxiety, fatigue and stress.
2. It relaxes the muscles.
3. It induces feeling of freshness.
4. Shavasana relaxes rigid nerves, boosts up energy level and develops harmony as well as calmness in the body.
7. VRIKSHASANA
Introduction: In Sanskrit, the word ‘Vriksh’ means ‘tree’. The tree-like posture has given it the name ‘Vrikshasana’. In this position, we swing our body like a tree.
Steps for Practice:
1. Stand with the feet apart and arms by the sides and gaze in front.
2. Raise both the arms over the head and interlock the fingers of both hands.
3. Bend your head and arms to right side, come back in starting position and repeat this action to left side. Try to maintain both the positions for 10-15 seconds.
Benefits:
1. It increases the body balance.
2. It develops the controlling power of the body.
3. It increases the flexibility in the body parts.
Also Read: 10 Essential Things Kids Want From Their Parents?
8. Virabhadrasana (Warrior Pose)
Introduction: Virabhadrasana is a dynamic standing yoga posture named after the mythical warrior Virabhadra. This asana strengthens and tones the legs, arms, and back, while also improving balance and concentration.
Steps for Practice:
1. Start Position: Begin in Tadasana, step feet apart, raise arms perpendicular, and align feet with one turning 90 degrees outward.
2. Enter Pose: Exhale, bend the forward knee until thigh is parallel to the floor, stretch arms upward, keeping the back leg straight and strong.
3. Deepen and Hold: Maintain the pose, gaze upward or forward, hold for 30 seconds to 1 minute, then switch sides.
Benefits:
1. Tones the arms and leg muscles.
2. Helps improve balance in the body.
3. Increases stamina.
9. Dhanurasana (Bow Pose)
Introduction: Dhanurasana, or Bow Pose, is a backbending yoga posture that resembles an archer’s bow. It stretches the entire front of the body, strengthens the back muscles, and enhances flexibility and posture.
Steps to Practice:
1. Starting Position: Lie flat on your stomach with your feet hip-width apart and arms by your sides.
Grab Your Feet: Bend your knees to bring your heels close to your buttocks. Reach back with both hands and hold onto your ankles.
2. Lift and Arch: Inhale and lift your thighs and chest off the floor, pulling your ankles away while keeping your hips grounded. Lift your head and look forward.
3. Hold and Release: Hold the pose for 20-30 seconds, breathing deeply. Exhale and gently release your ankles to return to the starting position.
Benefits:
1. Tones the arms and legs, Children are able to enjoy physical activities.
2. Helps strengthen the back, thereby increasing height.
3. Increases concentration power and focus, certainly a great help with homework.
4. Enhances mind-body balance.
10. SURYA NAMASKARA (SUN SALUTATION)
Surya means ‘Sun’ and Namaskara means ‘salutation’ or ‘bowing down’. The regular practice of Surya Namaskara helps to improve blood circulation throughout the body and maintains good health. Surya Namaskara should preferably be done at the time of sunrise.
Steps to Practice:
- Pranamasana (Prayer Pose): Stand at the edge of your mat, feet together, balance your weight equally on both feet. Bring your palms together in front of your chest in a prayer position.
- Hasta Uttanasana (Raised Arms Pose): Inhale and lift your arms up and back, keeping the biceps close to the ears. Try to stretch the whole body up from the heels to the tips of the fingers.
- Uttanasana (Standing Forward Bend): Exhale and bend forward from the hip joints, not from the waist. As you exhale completely, bring your hands down to the floor beside the feet.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right leg back as far as possible. Bring the right knee to the floor and look up, pushing your pelvis down towards the floor.
- Dandasana (Stick Pose): As you breathe in, step the left leg back and bring your body in a straight line.
- Ashtanga Namaskara (Salute With Eight Points): Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest, and chin (eight parts of the body touch the floor).
- Bhujangasana (Cobra Pose): Slide forward and raise the chest up into the Cobra posture. You may keep your elbows bent in this pose, with the shoulders away from the ears. Look up.
- Adho Mukha Svanasana (Downward Facing Dog Pose): Exhale and lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale and bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
- Uttanasana (Standing Forward Bend): Exhale, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
- Hasta Uttanasana (Raised Arms Pose): Inhale, roll the spine up, raising the hands up and bend backward a little bit, pushing the hips slightly outward.
- Pranamasana (Prayer Pose): As you exhale, first straighten the body, then bring the arms down. Relax in this position; observe the sensations in your body.
Benefits:
1. Relaxes the nervous system. This helps overcome issues like stage fright.
2. Increases flexibility in the legs and hips. Improves motion.
3. Strengthens the back muscles. This increases flexibility during play. Helps with posture at the study table. Improves memory.
4. The overall well-being that comes from doing Surya Namaskar cannot be under estimated.
In this chapter, the postures of Surya Namaskara are shown through pictorial representation.