Yoga For Kids

Here is a pack of 8 select Yoga asanas that can relieve, recharge and rejuvenate your child's entire body, mind and spirit. An ideal recipe indeed to keep your child super fit every morning, day, and evening. So pick up your Yoga mat and help your kid hit the mat for 20 minutes dedicated to Yoga.

SUKHASANA

Help your child sit in a Sukhasana

comfortably with his/her hands

placed on knees, knees folded, back,

neck and head erect in a straight line.

Eyes must be closed and breathing (inhalation & exhalation) must be observed. In a few minutes your child will settle down in this asana very comfortably in the perfect

way. As the child stays put in this position for 1 minute, breathing will become finer.

Fine breathing increases the focus of a

child. This is the simplest form of Yoga for kids.

VAJRASANA

Sit on your knees keeping them together. Drawing both toes together, and with heels apart, sit on them. Keep your hands straight on the respective knees. Breathe normally with your spine straight. Relax your hands. Sit in this asana for 1 minute. This asana improves digestion and stimulates the digestive processes. This asana can be done after having food for good digestion.

AUM CHANTING

Sit comfortably in a Vajrasana.

Keep your back straight. Close your

Inhale and Exhale slowly through your nose. Chant AUM. It is between 'O' and 'Au' sound. Start with 'Au'. It will create a vibration in your chest and abdomen. As you end 'Au' and start with 'M' close your mouth and hum the M sound. M sound creates very nice vibrations in head and neck. These are the vibrations working to release the stress. The sound should fade away slowly and naturally with your breath. The breathing should be effortless.

NAMASTE

Now slowly open your eyes. Help ,the child join their palms together in the Anjali mudra (namaste/pranam) and look straight. Breathing must be observed allowing it to flow in its natural way. This is the time when the mind, body and prana of the child are beginning to get aligned. If there are any movements in the body, activities or responses in the body, let your child experience and enjoy them. After 2 minutes of this exercise, it is time to move ahead into the opening up of the complete body. Namaste mudra also represents this union as it is said to acknowledge the connection between the right and left hemispheres of the brain.

The practice of this gesture is an excellent way to induce a meditative state of awareness as it is a centering pose, which helps to alleviate mental stress and anxiety.

HALF CAT POSE

Bend forward and come to the pose which is called Marjarasana. The weight of your upper body must be on your arms and your arms placed firmly on the yoga mat. Parallel to your knees they are planted on the mat as well. Keep your tail tucked up properly. Stay in this pose for 1 minute. You can already feel a lot of exercise, relaxation and warming up of your back. This exercise is good for stomach, lungs, and heart.

Now to do the next variation of Marjarasana (full cat pose), sit on all fours, arch up the back completely similar to the way a cat does when it is angry. So that the kids have fun, a hissing sound can also be introduced. Slowly let your back fall into a sway and then arch it up again.

BAALASANA

Now tuck your tails little bit further and as your body weight shifts completely upon your legs, slowly come back to upright position in Vajrasana. Place your hands on the thighs and breathe in a relaxed manner. Raise both your hands above the head, palms facing forward. Slowly bend forward and bring the hands forward, till the hands and forehead touch the mat. Exhale while you are bending forward. In the final position the forehead and hands rest on the ground. Rest in this position for some time with slow rhythmic breathing. Exhale slowly and come back to the starting position ( Kneeling pose ).

USHTRASANA

Place your hands and feet on the floor. Make sure your feet are apart from each other and faced forward. Then place your elbows on the ground. Look at your feet and lean backwards. Try to stretch as much as you can. Try to keep your feet pointed forward to stretch your muscles more. This pose stretches your shoulders, upper back and back of legs. It provides relief from stress and body pain especially after a long day at school.

SUPT VAJRASANA

Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. Breathe in deeply and exhale slowly. This pose stimulates the endocrine and nervous systems.

As a kids' yoga teacher for over five years, i have personally Witnessed how this ancient practice continuously supports children In their classrooms, homes, sports, and relationships. I have observed And interacted with kids of various ages, and all have proven the same Thing-the profound power of yoga is truly a gift that keeps on giving!

By Rashmi Kumari Writer & Photographer

Vol 1, Issue 02, June/July 2025, Rishikesh Yogalaya