Today’s children live in a hurry-up world of busy parents, school pressures, video games, malls, and competitive sports. Especially with Covid-19 and staying indoors on rise the need for regular yoga practice for children of all age-group is recommended.
According to the University of Indiana’s Sound Medicine, children who practice yoga, experience healthier sleep patterns which allow them to relax.
A study conducted by the Journal of Attention Disorders found that ADHD children who practice yoga are much more likely to remain focused and are less hyperactive, which in turned reduced the amount of emotional outbursts and their oppositional behavior. Additionally, yoga allows asthmatic children to maintain a healthy lifestyle without fear of a high-intensity exercise induced asthma attack.
15 Yoga Poses For Children to Practice
Some beneficial yoga postures for school going children:
1.Pranamasana (Prayer pose)
Pranamasana is a pose that everybody is familiar with. This posture helps ease the nervous system and gives better balance to the body. This is the first step of the Surya Namaskar.
2.Hastauttanasana (Raised arms pose)
Hastauttanasana has multifold benefits. This pose helps strengthen the shoulder and also improves the level of oxygen in the blood. It helps relax the muscles in the neck and back; stretches the spinal cord and helps alleviate back-ache. It is also good for the abdominal muscles as they are stretched and even beneficial for the thyroid gland. This is the second and eleventh step of the Surya Namaskar.
3.Hasta Padasana (Hand to foot pose)
This is an excellent pose to improve blood circulation to the head; and stimulate digestive, nervous and endocrine systems. It also helps stretch the spinal cord and muscles of the back and those in the back-side of legs. This is the third and tenth step of the Surya Namaskar.
4.Ashwa Sanchalanasana (Equestrian pose)
The Ashwa Sanchalanasana / Horse Posture is a wonderful support to children who play sports, cycle, walk and jog regularly. Ashwa Sanchalanasana is derived from three words. Ashwa Sanchalanasana provides a range of physical benefits and is also a balancing posture because the spine lengthens. This is the fourth and ninth step of the Surya Namaskar.
5.Dandasana (Stick pose)
In this posture, the entire weight of the body is on the wrists and thus strengthens them. It also strengthens the arms and spine while also aiding in toning the abdomen. Imagine your spine as the “staff” at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do. Hold the pose for one minute or longer.This is the fifth step of the Surya Namaskar.
6.Ashtanga Namaskar (Salute with eight parts or points)
Literally translated as salutation with eight limbs, this posture works on eight limbs at once. It reduces tension and anxiety, improves the strength of muscles of the back and also improves the flexibility of the spine. This is the sixth step of the Surya Namaskar.
7.Bhujangasana (Cobra pose)
Bhujangasana opens up the shoulder and neck, tones the abdomen, strengthens the back and shoulder, improves flexibility of the upper and middle back, improves blood circulation and reduces stress and fatigue. This is the seventh step of the Surya Namaskar.
8.Parvatasana (Mountain pose)
This pose stretches the muscles of the calves, hamstring, back and forearms. It also eliminates fatigue and improves memory and concentration, idle for children who are sitting in wrong postures for long duration. This is the eighth step of the Surya Namaskar.
9.Tadasana (Mountain pose)
Tadasana helps improve awareness, blood circulation and digestion. It also increases energy and enthusiasm. This is the twelfth and final step of the Surya Namaskar.
10.Dhanurasana (Bow pose)
This yoga pose for children helps strengthen the back and abdominal muscles and also makes the back more flexible. It is also a great stress and fatigue buster.
11.Vrikshasana (Tree pose)
Vrikshasana brings balance and equilibrium to the mind, enhances concentration and strengthens the hips, legs, back and arms. Striking the right balance is key to success.
12.Marjariasana (Cat pose)
This posture again helps relax the brain which build up due to burden of stress and lacking of activity, improves blood circulation and digestion. It also strengthens the wrists and shoulders.
13.Vajrasana (Adamantine pose)
This is an excellent posture for digesting food and strengthening the nerves of legs and thighs.
14.Veerbhadrasana (Warrior pose)
This posture increases stamina, improves balance in the body, and brings courage and peace. It also strengthens and tones the arms, legs and lower back.
15.Shishuasana (Child pose)
An effective yoga pose for children for relaxing the back and calming down the nervous system.
These yoga postures are good for school children and teens as it helps them in their psychological and physical growth. These poses help strengthen various muscles and helps relieve stress, leading to a balanced mind and body.