5 Yoga Poses for Children: Easy Steps to Cultivate Calmness and Focus
By NCVC Staff | Published on Oct 09, 2023
The current Covid-19 crisis has affected people of all ages, including children. With added distractions and increased stress, it is crucial for parents to find ways to help their children overcome these challenges. While venturing out may not be a good idea, engaging in physical activities at home can make a significant difference. And what could be better than practicing yoga?
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Studies have shown that yoga asanas can help children cope with stress while maintaining their physical and mental health. Regular yoga practice can keep children active, calm, and focused, contributing to their overall development. Grand Master Akshar, a renowned yoga expert, explains, “Practicing yoga can bring about a sense of calmness, enhance learning skills, and improve a child’s creative abilities.”
Now, you must be wondering which yoga asanas are suitable for your child. Here are five yoga poses for children that will help them stay calm and focused:
1. Vrikshasana (Tree Pose)
Start in the samasthiti position, lift your right leg, and place your right foot on your inner thigh. You can support your foot with your palms. Join your palms in pranam mudra close to your heart chakra and lift them up. Repeat the same routine with your alternate leg.
Benefits: This asana improves balance, strengthens thighs and calf muscles, mobilizes knees, and reduces shoulder stiffness. Additionally, it promotes stability, balance, and mental calm, enhancing focus and concentration.
2. Santolanasana (Plank Pose)
Lie on your stomach, place your palms under your shoulders, and lift yourself up. Ensure that your knees, pelvis, and spine are aligned, and your arms are straight.
Benefits: This asana strengthens your thighs, arms, and shoulders. It also builds robust core muscles, improves balance in the nervous system, and energizes the entire body, instilling feelings of positivity.
3. Vajrasana (Thunderbolt Pose)
Gently kneel down, resting your pelvis on your heels. Turn your toes outward and place your palms on your knees facing upward. Straighten your back and look forward.
Benefits: Vajrasana aids in the digestive process and can be practiced right after having food. It relaxes and strengthens feet and ankles, lubricates knee caps, and reduces stress. Moreover, it improves concentration and helps keep depression and anxiety at bay.
4. Dhanurasana (Bow Pose)
Begin by lying down on your stomach, bend your knees, and hold your ankles with your palms. Lift your legs and arms as high as you can, and hold the posture for a while.
Benefits: Dhanurasana, also known as the bow pose, relieves stress and anxiety. It improves blood circulation in the spinal nerves, stretches back, neck, shoulders, arms, and leg muscles.
5. Vashistasana (Side Plank Pose)
Start in the santolanasana pose, with your left palm firmly on the ground. Remove your right hand off the floor, turn your body to the right side, and lift your right leg off the floor. Place it over your left leg. Raise your right arm above and point your fingers towards the sky. Ensure proper alignment and hold the pose. Repeat on the left side.
Benefits: This asana builds arm and core strength, improves balance, boosts concentration, strengthens wrists and shoulders, and enhances overall sense of balance.
In addition to these asanas, meditation techniques like swaas dhyan and tratak meditation can be useful tools to build memory, concentration, and focus. Grand Master Akshar emphasizes that yoga enhances physical and mental health from an early age, contributing to a person’s overall well-being.
Introducing your child to yoga at an early age can have long-lasting benefits. It will not only help them manage stress and stay focused but also lay the foundation for a healthy and balanced lifestyle. So, encourage your child to try these yoga poses and watch them flourish both physically and mentally.