Yoga for Kids

Yoga for Kids (Children)

Yoga for kids or children is the perfect way for kids to stay healthy in body and mind. Start with the basic yoga poses for kids. Precaution is necessary when teaching basic yoga poses to kids or children. Yoga will calm the mind, body, and spirit of your child. Regular yoga routines during your child’s growing years will help kids become mentally agile, physically fit, and most importantly, spiritually connected. Yoga soothes the mind, body, and spirit. Yoga for kids should be performed with parents or under their guidance for the best result.




Today, we discuss the best eight basic poses for kids, their benefits, step-by-step performance, benefits of yoga poses, the duration of yoga poses, and precautions are taken while performing the poses. Yoga is fun for kids with us let’s start.

Top eight basic Yoga Poses for Kids or Children

Here are eight simple yoga postures for kids or children that are appropriate for any age or ability level. The combination of the below poses with a positive affirmation to build confidence in the kids. Breathe deeply during each pose. So, the list of top basic yoga poses for kids are listed below as follows:

  1. Tadasana – Mountain Pose
  2. Vrikshasana – Tree Pose
  3. Adho Mukha Shvanasana – Downward Facing Dog Pose
  4. Chakravakasana – Cat-Cow Pose
  5. Bhujangasana – Cobra Pose
  6. Ananda Balasana – Happy Pose
  7. Shavasana – Corpse Pose
  8. Sukhasana – Easy Sitting Pose

Your kid will surely enjoy these simple yoga poses with steps for kids with benefits, duration, and precautions.

1. Tadasana – Mountain Pose

Pronunciation of Tadasana: taa-daa-ash-ana.
Practicing Tadasana daily is a fun, easy yoga pose for kids that can be done as a foundation for all other standing poses.

Benefits of Mountain Pose for Kids (Children)
Mountain pose has numerous health benefits for children. Some of the benefits for kids of mountain pose are listed below as follows:

  • Improves the child’s balance
  • Improves the posture of the child
  • Strengthens the child’s muscles of the legs.
  • Helps in increasing of child’s height.
  • Strech the child’s whole body.

Benefits of Mountain Pose for Kids

How to do Mountain Pose for Kids (Children)
Here’s how to do the Mountain Pose, Step-by-step instructions are as follows:

  1. Stand with your arms relaxed at your sides.
  2. Now, interlock the fingers in front of you(as shown below picture).
  3. Now, Slowly rise on the toes.
  4. At the same time, raise your hands above your head(as shown above picture).
  5. Ensure back should be straight with shoulders pressed behind.

Duration of Mountain Pose for Kids (Children)
The duration of the corpse pose for your kids can be held for up to 5 to 10 minutes or even by your child.

Precautions of Mountain Pose for Kids (Children)
The precautions that are kept in mind while performing if the child feels unsteady while doing mountain poses, try making them stand with their back against a wall.

2.  Vrikshasana – Tree Pose

Pronunciation of Vrikshasana: vee-rek-saa-ash-ana.
The tree pose is also a popular pose for little ones. Kids can learn about the grace of nature by practicing the tree pose one of the best yoga poses for kids.

Benefits of Tree Pose for Kids (Children)
Tree pose has numerous health benefits for children. Some of the benefits for kids of tree pose are listed below as follows:

  • Brings creativity to your child.
  • Improves the balance of your child.
  • Corrects posture of the child.
  • Strengthens the muscles of the legs of the child.
  • Strengthens the hip muscles of the child.
  • Strengthens the glutes area of the child.
  • Strengthens the abdomen area of the child.
Benefits of Tree Pose for Kids

How to do Tree Pose for Kids(Children)
Here’s how to do the Tree Pose, Step-by-step instructions are as follows:

  • Stand straight.
  • Keep your hands at your sides.
  • Now, lift one foot and put it on the thigh of the other foot.
  • Make sure to feel comfortable in this position.
  • Place the hand together and form-Namasty(as shown above picture)
  • Now, gaze at a point about five feet away.

Duration of Tree Pose for Kids(Children)
The duration of the tree pose for your kids can be held for up to 30 seconds to one minute then, repeating it on the other leg.

Precautions of Tree Pose for Kids(Children)
The precautions that are kept in mind while performing, if your child feels unsteady when they begin with this posture, try making them stand with their back against a wall.

3.  Adho Mukha Shvanasana – Downward Facing Dog Pose

Pronunciation of Adho Mukha Shvanasana: aa-dho-moo-ka-aha-saa-vaa-ash-ana.
Yoga poses like downward-facing dog pose is great for feeling energized and stretching the entire body of kids.

Benefits of Downward Facing Dog Pose for Kids (Children)
Downward Facing Dog pose has numerous health benefits for children. Some of the benefits for kids of this pose are listed below as follows:

  • Your child feels energized.
  • Stretches every part of the body of your child.
  • Strengthen the legs muscles of your child.
Benefits of Downward Facing Dog Pose for Kids

How to do Downward Facing Dog Pose for Kids (Children)
Here’s how to do the Mountain Pose, Step-by-step instructions are as follows:

  1. Stand straight.
  2. Bend down and place your palms flat on the ground.
  3. Step your feet back to create an upside-down V shape with your buttocks high in the air.
  4. Straighten your legs, relax your head and neck, and look down between your legs.
  5. Think of being an eager and friendly dog.

Duration of Downward Facing Dog Pose for Kids (Children)
The duration of the downward-facing pose for your kids can be held for a half to one minute then, slowly release.

Precautions of Downward Facing Dog Pose for Kids (Children)
The precautions that are kept in mind while performing the downward-facing pose be slow and gentle.




4.  Chakravakasana – Cat-Cow Pose

Pronunciation of Chakravakasana: cha-ka-ra-vak-ash-ana.
A cat-cow-shaped pose is a must-have on the list when we are talking about yoga for children.

Benefits of Cat-Cow Pose for Kids (Children)
Cat-Cow pose has numerous health benefits for children. Some of the benefits for kids of the cat-cow pose are listed below as follows:

  • Create emotional balance in the child.
  • Massaging the digestive organs of the child.
  • Corrects the sitting posture of the child.
  • Corrects the standing posture of the child.
  • Increasing the circulation of spinal fluid in the child.
Benefits of Cat-Cow Pose for Kids

How to do Cat-Cow Pose for Kids (Children)
Here’s how to do the Mountain Pose, Step-by-step instructions are as follows:

  • Kneel with your hands and knees (as shown in the below picture).
  • Place your head in a neutral position.
  • Now, lift the back and arch your back.
  • Then, drop your spine.
  • Repeat step 3 & 4 simultaneously.

Duration of Cat-Cow Pose for Kids (Children)

The duration of cat-cow pose for your kids is up to 2 minutes. Repeat steps 3 and 4 up to 5 times simultaneously.

Precautions of Cat-Cow Pose for Kids (Children)
The precautions that are kept in mind while performing cat-cow pose, if your child has difficulties rounding their upper back hold their hands above and between their shoulder blades as they do so.

5.  Bhujangasana – Cobra Pose

Pronunciation of Bhujangasana: bhoo-ja-ang-ash-ana.
A good way to wake up in the morning is with the cobra pose, which involves lying on your belly. It is known as a good morning yoga pose for kids.

Benefits of Cobra Pose for Kids (Children)

Cobra pose has numerous health benefits for children. Some of the benefits for kids of cobra pose are listed below as follows:

  • Decreases stress of your child
  • Improves overall positivity in your child
  • Enhances creativity in the child
  • Keeps the gut and lungs of your child healthy.
  • Strengthens the muscles in the chest, arms, back, and abdomen of the child.
  • Improve the body posture of the child.
Benefits of Cobra Pose for Kids

How to do Cobra Pose for Kids (Children)
Here’s how to do the cobra pose, Step-by-step instructions are as follows:

  • Lie on your belly.
  • Keep the tips of the feet flat on the floor.
  • Put your palms on either side of the body.
  • Now, bring the hands under the shoulders.
  • Now, it’s time to lift the body into a cobra pose with the chin up.
  • Ensure your abdomen is stretched.

Duration of Cobra Pose for Kids (Children)
The duration of cobra pose for your kids can be held for up to 15 to 30 seconds or even by your child.

Precautions of Cobra Pose for Kids (Children)
The precautions that are kept in mind while performing the cobra pose are your hands can provide you with support in holding the position. But don’t exert unnecessary pressure. It’s important to take it slow to progress.

6.  Ananda Balasana – Happy Baby Pose

Pronunciation of Ananda Balasana: aa-na-naad-aa-baa-laa-ash-ana.
The happy baby pose helps in calming the brain. In this way, it relieves fatigue and calms the body of your child.

Benefits of Happy Baby Pose for Kids (Children)
Happy Baby pose has numerous health benefits for children. Some of the benefits for kids of happy baby pose are listed below as follows:

  • Calms the child’s brain.
  • Provides relief from fatigue to the child.
  • opens the inner thighs, hips, and groin of the child.
Benefits of Happy Baby Pose for Kids

How to do Happy Baby Pose for Kids (Children)
Here’s how to do the happy baby Pose, Step-by-step instructions are as follows:

  1. Lie on your back.
  2. Now, hug your knees into your chest.
  3. Now, grab the outer part of your feet with both of your hands.
  4. Now, rock like a happy baby (move body right and left).

Duration of Happy Baby Pose for Kids (Children)
The duration of a happy baby pose for your kids can be held up to 30 to 60 seconds.

Precautions of Happy Baby Pose for Kids (Children)
The precautions that are kept in mind while performing a happy pose is don’t overdo it. Do it as per the child’s limit.

7.  Shavasana – Corpse Pose

Pronunciation of Shavasana: saa-vaa-ash-ana.
Yoga pose like a corpse can help kids to calm their minds and relax their bodies. This is usually when one meditates during a yoga practice.

Benefits of Corpse Pose for Kids (Children)
Corpse pose has numerous health benefits for children. Some of the benefits for kids of corpse pose are listed below as follows:

  • Improves child’s creativity
  • Improves concentration of child
  • Provide relaxation for child
  • Decreases anxiety and hypertension in a child

How to do Corpse Pose for Kids (Children)
Here’s how to do the Corpse Pose, Step-by-step instructions are as follows:

  • Lie on the back with your legs completely straight with the arms at the sides.
  • The arms need to be placed at a minimum distance of six inches away from the body.
  • Close your eyes and relax.
  • Keep your palms faced upwards.
  • Now, focus on the whole body down to upward.
  • Breath slowly and gently.

Duration of Corpse Pose for Kids (Children)
The duration of corpse pose for your kids can be held for up to 5 to 10 minutes or even by your child.

Precautions of Corpse Pose for Kids (Children)
The precautions that are kept in mind while performing corpse pose is to be alert that the child doesn’t sleep.




8.  Sukhasana – Easy Sitting Pose

Pronunciation of Sukhasana: soo-khaa-ash-ana.
Another asana to come to mind when looking for yoga for kids i.e. Sukhasana. Sukhasana is a simple sitting pose that involves sitting up straight with the legs crossed. It helps in meditation. Sukhasana can be practiced with mild music.

Benefits of Easy Sitting Pose for Kids (Children)
Easy pose has numerous health benefits for children. Some of the benefits for kids of easy pose are listed below as follows:

  • Helps in meditation that promotes mindfulness of child.
  • Helps with the relaxation of the child’s body.
  • Improves focus in the child.
  • Corrects overall child’s body posture.
  • Strengthens the back muscles of the child.
  • Promotes flexibility of the child.
Benefits of Easy Sitting Pose for Kids

How to do Easy Sitting Pose for Kids (Children)
Here’s how to do the Easy Sitting Pose, Step-by-step instructions are as follows:

  • Sit on the ground with your back straight.
  • Keep your head, neck and spine aligned.
  • Now, cross the legs and try to bring the knees toward the ground.
  • keep your hands on the knees facing up in Gyan Mudra(as shown in the picture)

Duration of Easy Sitting Pose for Kids (Children)
The duration of Sukhasana or easy sitting posture for kids initially starts from 5 minutes, then, gradually increased to 15 to 20 minutes.

Precautions for Easy Sitting Pose for Kids (Children)
If your child’s hips are tight, this position can be difficult. A folded blanket or firm pillow can be placed under their hips, and they are ready to go.

CONCLUSION: Yoga is a powerful tool that kids and teenagers can use to cope with school, social drama, peer pressure, and other challenges. Starting yoga at an early age has many benefits. It provides a strong foundation for a child as they grow up. Have the questions? Let me know in the comment session below. I will try my best to answer all of them. Thank you. Be Healthy. Be yogic.

Is yoga suitable for children?

Yes, yoga is suitable for all, including children. In school-age children ages 6 to 12, yoga and mindfulness improve both physical and mental health. Yoga improves balance, strength, endurance, and aerobic capacity, while mindfulness also improves psychological health. Here, children get mindfulness through meditation.

Why is yoga good for kids?

Yoga is good for kids because it strengthens kids growing bodies and helps kids to improve their flexibility, reducing their risk of injury. Yoga also teaches discipline and reduces impulsivity in children. In addition to giving children a physical outlet for expressing themselves, yoga can help reduce challenging classroom behaviors.

Why is yoga not good for kids?

Yoga is good for kids, but with precautions and under guidance. Certain yoga asanas place a huge amount of strain on a child’s spine and back and can cause back pain at a very young age. So, perform easy and simple yoga for kids under guidance.

What are the 10 benefits of yoga for kids?

The 10 benefits of yoga for kids are as follows:

  • Improve focus
  • Improves posture
  • Increases self-esteem
  • Increases flexibility
  • Builds muscle strength
  • Increase blood flow
  • Keep diseases away
  • Boosts metabolism
  • makes your kid disciplined.

Is it okay to do yoga every day for kids?

Yes, a moderate amount of yoga every day is probably safe for your kids. Just 10 minutes a day can change your kid’s life.

What is the main purpose of yoga?

The main purpose of yoga is to build strength, awareness, and harmony in both the mind and body.

What skills does yoga develop in kids?

The skills develop in kids by doing yoga are as follows:

  • Focus
  • Relaxation skills
  • Imagination
  • creativity
  • Discipline skills
  • Self-care skills
  • Self-regulation skills
  • Confidence
  • Communication
  • Ability to deal with change
  • Firmness skill
  • Teamwork

Why do kids need yoga as much as we do?

Yoga poses and activities give kids a better awareness of their bodies and how they move. Also, kids can benefit from yoga because it strengthens their growing bodies and helps them develop their flexibility, which can reduce the chances of them getting hurt. In addition, discipline is taught through yoga, and impulsivity is reduced.

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