Kids World Yoga

Researches show that yoga asanas are great in children. They find that these children have healthy body, mind and soul. They perform well and secure better grades in their exams. They are able to handle stress calmly and are more patient.

Stress busters for kids include some yoga poses, which help the kids in improving their behavioral qualities and health.

Why my child is feeling stressed? Asks Shenora’s mom…..

Being an health expert, I have to answer all such questions. Shenora is a small girl who goes to toddler school. Her mom says “she loves playing indoor games and reading books”. She does very less physical exercise like playing outdoor games. Maybe this could be the reason of her stress. The worst part is, sometimes she lacks stamina and have to rely on medications. Just think, if this little girl starts depending on medicines from this young age itself. What will be her future? Will she be able to live without these drugs……….

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Is your child also suffering from undue stress?? Then here’s something effective for you!!
One of the best method to keep your little one healthy and happy is yoga. The practice builds confidence and lowers the stress levels in them.

Welcome to the amazing world of fun exercises for kids!!!

Double boat pose (Navasana)

Double boat pose is one of the stress busters for kids. Come on lets start from navasana!! This is really a fun yoga. I am sure, your kids will surely enjoy this one.

How to do?

  • You need a partner for doing this pose. Initially, sit down facing your partner.
  • Next, both of them should lift their legs slightly upwards. Then, unite your toes with the partner’s toes.
  • In this step, hold each other’s hands. Now, using some pressure push your partner’s soles.
  • Stay in this position and breathe normally.
  • Return to the original form by slowly bringing your feet down. Release your hands.
  • Come to a relaxed form.

Benefits: The pose develops a feeling of teamwork in your kids. Navasana is a great stress buster pose. Also enhances the rate of digestion, strengthens backbone.

Reverse Warrior Pose (Viparita Virabhadrasana)

How to do?

  • Stand straight and breathe in. Maintain both your legs in the same line.
  • In the this step, skate your right leg in the outward direction.
  • Its good if you slightly bend your right knee. But keep the left knee straight and locked.
  • Move your right hand upwards. Then bend your right hand towards the left side. Remember palms should face the ceiling.
  • Keep the left hand straight in the downward direction.
  • Next, keep your left palm on the left knee. You may bend your body slightly towards the right side.
  • Now, look upwards and breathe normally.
  • Remain in this pose for 30 seconds.
  • Repeat the same steps with the other side.
  • To come to the original form put your right hand down. Straighten your left leg and stand erect.

Benefits: Reverse Warrior pose builds self-confidence, making the body more flexible than before.

Airplane Pose (Dekasana)

How to do?

  • First, stand erect and breath in.
  • Next, place your right leg in forward direction. Then keep your knees straight and locked.
  • Now, lean your body slightly forward.
  • In this step, lift your arms upwards on your side to maintain balance. You should stand in a flying aeroplane posture.
  • Hold this pose for a few seconds. Then, put your arms down and stand erect.

Benefits: Dekasana boosts concentration level. Teaches your kids to maintain balance, strengthen the chest, legs and hands.

Frog Pose (Ardha Bhekasana)

How to do?

  • Sit down and bend your knees.
  • Next, keep your palms on the floor. But ensure, your knees don’t touch the ground.
  • Now, lean forward and shift the entire body weight on your hands. Take normal breathes.
  • Slowly raise your soles in the upward direction. Now, put a slight pressure on your toes.
  • Finally, put your soles on the ground. Stand straight.

Benefits: Frog pose improves the functioning of the heart. Makes the legs flexible.

Star pose

How to do?

  • First, stand straight and breath deeply.
  • In step 2, skate your legs apart from each other. Lift your hand upwards on either side. But the elbows must not be bent.
  • Bring your body in a star shape. Take normal breathes.
  • Hold this pose for a few seconds.
  • In the final step. Put your hands downwards and stand erect.

Benefits: The pose stretches the areas like the chest and shoulders. Also, its beneficial in gaining balance and strength.

Rainbow Pose

Are you excited?? listening to the name rainbow….

How to do?

  • Start from kneeling down on the floor.
  • Straighten your body (from head to tailbone). Make the backbone erect.
  • Now, lift the left hand in upward direction. Bend this to your right side.
  • Place your right hand downwards. Try not to bend the right elbow.
  • Remain in this pose for some time.
  • Continue the same with the other hand.

Benefits: The pose is worth in calming down the stressed mind. Besides this, stretches the arm, abdomen, chest and spinal chord.

Shark pose

How to do?

  • First kneel down. Bring your hands below your shoulders and knees behind the hips.
  • Spread your fingers (at a distance) keeping the palms on the ground. Make your back erect.
  • Now breath out and raise your hips.
  • Lift your soles. Remember only the toes should be on the ground. Place your hands (from elbows to palms) on the ground.
  • Maintain a normal breathing while doing this. Hold the knuckles of both the palms.
  • At this step, your body should look in / shape.
  • Remain in this pose for some time.
  • Come to the natural form and relax.

Benefits: Shark lengthens the hips and the upper body. Beats depression, gives energy to the body and relief from headaches.

Table pose

How to do?

  • First kneel down and breath in.
  • Keep your arms under the shoulders and place the palms on the ground.
  • Maintain your backbone straight. Lock your elbows and breathe normally.
  • Now look straight and hold this posture for 1 minute.
  • Return to the normal state and relax.

Benefits: Table pose increases balance and strengthens your bone.

Happy baby Pose (Ananda Balasana)

How to do?

  • Start from laying down on the ground. Now, inhale.
  • In the 2nd step, breath out. Fold the knees towards your belly.
  • Clasp your feet with your palms.
  • Hold this pose for 5-7 seconds.
  • Slowly bring down your legs.

Benefits: Happy baby pose lowers the level of depression. Stretches the spinal chord.

Chair Pose (Utkatasana)

How to do?

  • First, stand erect. In the next step, inhale and lift your hands upwards. You may extend the body a little.
  • In the 3rd step, fold your knees to the maximum level. So you can stand properly.
  • Breathe in a normal way. Maintain this pose for a few seconds.
  • Straighten your legs on inhalation.
  • Exhale and put your hands down.

Benefits: Utkatasana, stretches the legs as well as shoulders.

Kite Pose (Falling star)

How to do?

  • Start from star pose. Now glide your right leg in the backward direction. Lift it a little bit in the upward direction from the ground.
  • Transfer the entire body weight on your left leg.
  • Lean towards your left leg.
  • Remain in this pose for 5-10 seconds.
  • Finally, put your hands down and stand straight.

Benefits: Kite pose strengthens the arms and legs. Also, improves balance.

Mountain Pose (Tadasana)

How to do?

  • Stand straight making your spinal chord erect.
  • Legs should be kept straight with knees locked.
  • Ensure, the toes should touch each other. Hands must be kept straight, pointing downwards.
  • Now, inhale and exhale deeply. Remain in this pose for about 30 seconds.

Benefits: Mountain pose rectifies body posture, strengthens legs and muscles.

Floor Bow Pose (Dhanurasana)

How to do?

  • Lay down on your belly on the floor.
  • In the this step, fold the knees while exhaling. Move your hands backwards. Then clasp your toes with the palms.
  • Next, Lengthen the body and look in forward direction.
  • Hold this pose for 5-7 seconds.
  • Release and relax.

Benefits: Strengthen the back muscles by improving the body posture.

Lion Pose (Simhasana)

How to do?

  • Inhale and fold your knees backwards and sit down.
  • Place the palms on the knees and spread out your fingers.
  • Now, exhale and bring your body a slight forward. Then, inhale deeply through the nose.
  • In this step, open the mouth and take out your tongue. Exhale out making a loud roar sound.
  • Continue these steps as many times as you can.

Benefits: Simhasana extends the lower body. Relieves stress by calming the mind.

Salutation Seal (Anjali Mudra)

How to do?

  • Sit down keeping your legs crossed. Take deep breathes.
  • Unite both the palms together on inhalation (in prayer position). Maintain your back straight.
  • Hold this pose for 1 minute. Breathe deeply and normally.

Benefits: Anjali mudra is a great stress buster. Which gives relaxation and peace to the mind.

Breathing can help one to come out of unnecessary thoughts that breed anxiety.

Come!! lets have a look on some of the breathing exercises, especially meant for kids.

  • Flower breaths: This is wonderful!! Wake up moms, you must surely make your kid do this one….
    Who don’t love flowers?? Fragrance and color of flowers are mostly attracted by kids. Flower breaths is a best method to release tension. Offer your kid a colorful flower (like daffodil or rose). Now ask him to breathe in through the nose and breathe out through the mouth.
  • Bunny breaths: Does your child love bunny? With this exercise, generally kids pretend themselves as little bunnies and sniff like them. This is very simple. All you to make him learn to have three quick sniffs through the nose. Then exhale one deep breathe through the nose. Bunny breaths helps to overcome breathing difficulties. Moreover, it keeps his mind stress free.
  • Belly breathing: Belly breathing eliminates your child’s sad mood, making him stress free. First, ask him to lay on his back, closing both the eyes, placing hands on the belly. Next, tell him to relax. Then, inhale through the nose keeping the mouth shut. Hold the breathe for 5 seconds and gently breathe out.
  • Chakra breathing: This deep breathing technique energizes all the seven chakras of the body. Make your kid stand in an upright position. Keeping feet wide apart, breathe fast. Let the mouth be open throughout the breathing process.
  • Bubble Bee Breaths: Bubble Bee is a popular breathing method like Bhramari (Pranayama). This can help the kids to control their breathes in an effective manner. Ask him to sit comfortably with legs crossed. Then tell him to close his eyes. You may teach him to breathe in through the nose (with fingers in the ears). Breathe out with a sound of a humming bee.