20 Yoga Postures for Kids: What Are Their Benefits?

If you are looking for an activity to keep busy, fun, healthy and fit kids, the ideal option is yoga for children. This is a discipline that provides many benefits, to the body, mind and spirit of the little ones.

Yoga practice can be carried out at any time of the day, half an hour is enough to perform a complete routine. This activity is originally from India, its main purpose is connect body, breath and mind.

When doing yoga for children, they perform body stretches, using physical postures, breathing exercises and meditation. At present, this discipline is mostly used to improve general health, reduce stress and keep the body fit.

What are the benefits of Yoga for children?

Yoga provides a wide variety of benefits to life, both physical and mental. Not only for children but also for adults. Some of them include the following:

– Thanks to the constant practice of different positions and stretches, improves posture. Yoga strengthens bones, gives flexibility to joints and muscles

– One of the things that is done when practicing yoga is to meditate, by carrying out this process, it is possible to know yourself. Said knowledge teaches the child to accept himself without judgment, increasing his self-esteem and self-esteem, as he learns to value both his strengths and weaknesses

– Find calm and relaxation when controlling breathing

– Yoga requires concentration, children who practice this discipline take this further. They learn not to be distracted when necessary

– Yoga postures are associated with animals and other natural elements, which makes kids have fun doing them

– They become more disciplined, respectful and improve interpersonal relationships.

Yoga postures for kids

In the world of yoga the different postures are called "asana", which is a word in Sanskrit. These act by resonance in energy points located in the spine. The key is to perform the movements slowly, immobility when required, slow, conscious and directed breathing, and mental attention.

The advantage that children have is that they are flexible, therefore, even if they are beginners, it is easier than for adults to achieve the different yoga poses.

Here are 20 ideal yoga poses for kids. In this way, you can give your children a healthier life, in peace and harmony, both with their mind and with the world around them.

  • Butterfly pose

This position is perfect for warming up before starting the yoga session for children. It is achieved by sitting in the Indian style, with a straight back, putting the soles of the feet against each other. Now they take both feet with their hands and move their knees up and down, as if flapping their wings.

  • Cobra pose

It is used to stretch the abdominals and make the lumbar vertebrae more flexible, therefore, it is not recommended for children who suffer from these. They should lie on the floor, face down, place their hands at shoulder height, look up at the ceiling and stretch their arms as far as possible, taking care not to hurt their backs. This position is enough to hold for 30 seconds.

  • Child's posture

To stretch the body and relax, this pose is ideal. It is very easy, the child should only support the buttocks on the heels, stretch the arms forward, putting the hands on the floor, as well as the forehead to relax the neck.

  • Dog pose

It is one of the most used postures in yoga for children and adults. The little ones find it a lot of fun, since they have to keep their hands and soles completely flat to the ground, raise their hips to form an inverted V and hide their head between their arms. It is held for 40 seconds, serving to stretch the back of the legs and trunk.

  • Posture>

Ideal for stretching the spine, strengthening the abdomen and relaxing. It is an inverted position, in which the head is lower than the body. The child should lie on his back, bend his legs towards his chest and slowly stretch them upwards. To help maintain balance, rest your forearms on the floor and support your hips with your hands. 40 seconds will be enough for this asana.

  • Tree pose

With this asana you learn to maintain balance. The body should be upright, the hands together in a prayer position in front of the chest, the sole of the foot resting on the opposite leg and the gaze fixed forward. This should be done first with one leg and then the other.

  • Camel pose

The body should lean back until the hands touch the heels with the gaze always upward. For more intensity, you can stretch one arm up and hold the pose for 40 seconds.

  • Wheel pose

A position that gives the spine elasticity. You begin by lying on the floor on your back, the hands on the sides of the head pointing towards the feet. Next, you should gradually raise your hips until they are as round as possible.

  • Posture>

To make the body more flexible and to obtain balance, the child must lie on his stomach, grasp the legs with his hands from behind and pull them until he feels only the hips resting on the floor. It will be enough to maintain this posture for 40 seconds and it is not recommended for children with lower back problems.

  • Position>

Legs open, the one in front should be slightly bent to work the quadriceps, the one in the back fully stretched. Now the foot of the front leg should be pointing forward, while the other foot should be to the side. Arms stretched out on both sides, parallel to the ground.

  • Mountain pose

The balance to dream big while keeping your feet on the ground is found with this yoga asana for kids.

It is done standing up, the body straight and the feet parallel. The arms are raised to expand the chest so that the breath flows, then the palms of the hands are brought together above the head. It is worth complete relaxation in this position.

  • Boat pose

To put the abs strong, this position is indicated. To begin, the child should sit on the floor and hug the knees, sticking them to the chest.

Now you should place your palms behind your back, stretch your feet, lean back slightly, and slowly raise your legs. Next, stretch your arms forward and keep your balance, breathing deeply.

  • Posture>

A posture that not only works the body but also helps to relax the mind and remove negative emotions. To practice it, the child must sit on the floor with his legs extended and his back upright. Afterwards, you should bring your hands to your feet and take your fingers. Deep breathing is always necessary.

  • Plank pose

You should start by kneeling on the mat with your hands placed in front, on the floor, slide forward until your legs are fully stretched and your body is parallel to the floor. This posture must be held for 30 seconds to be able to work the abdomen.

  • Gorilla pose

You start with the mountain posture, and then gradually tilt your trunk forward and down. Then you need to bend your knees, drop your arms under their own weight, and swing them from side to side. The idea with this position is for the child to relax and have fun.

  • Triangle pose

To achieve a more flexible and resistant body, in this yoga posture for children, the legs must be separated with the feet parallel, the right is turned outwards and the left inwards.

The arms are spread out, and then the body leans to the right, lowering the hand to the ankle. After a few seconds, go up and repeat the procedure to the opposite side.

Triangle pose (Source: Yogateca)
  • Squat

Tell the child to pretend to sit in a chair, legs slightly apart, buttocks back, and knees at foot level. For the posture to be yoga, both arms must be raised and the fingers of the hands stretched.

  • Inverted gesture

This pose is simple. The child should lie on the floor on his back, stretch his legs up on a wall and keep them straight, place his arms on each side of the body and his hands touching the mat.

  • Cane pose

Help children develop good sitting habits. While sitting with your legs straight, you should press your knees down, point your toes up, and your hands against the floor next to your hips. Straight spine, look straight ahead, calm breathing and hold for 30 seconds.

  • Relaxation pose

To end the session, the child must lie on his back, legs stretched and slightly open, arms extended on each side of the body, with the palms facing the sky. It is recommended that you keep your eyes closed and breathe deeply to find relaxation.

Each of the aforementioned postures will have an impact on children's health, thoughts, and behavior.

Practicing yoga is an activity that will give the little ones in the house better life habits.