Teach your kids these 5 yoga poses for a healthy future

Want to teach your child some superpowers? Then, introduce him or her to yoga.
yoga for kids
Kids will love their summer vacation time with these yoga poses! Image courtesy: Shutterstock
Nikita Bhardwaj Published: 19 Jun 2021, 09:30 am IST
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Yoga is for everyone — be it for kids or the elderly. This is one thing that sets yoga apart from any other fitness routine. Just like we inculcate other good habits in our kids, it is also very important to teach them the immaculate art of yoga. Yoga will not just make your kids physically active, but will also help them adapt to the new normal. And that’s why, on the occasion of International Yoga Day, we want you all to gift this art form to your kids, because it’s going to help them a lot in the future.

Children are naturally curious, and energetic therefore, a yoga routine with dynamic asanas will keep the child engaged productively. Yoga offers techniques for individual well-being and health, based on ancient wisdom and scientific knowledge. Here’s how you can make yoga a fun part of your child’s life. Practise the following poses, explaining to them the names of the asanas and their benefits.

But the big question is what are the poses you train your kids in? Well, yoga expert Grand Master Akshar has an answer for that.

Here are five yoga poses for kids:
1. Adomukhiwanasna (downward dog)

Here’s how to do it:

  • Begin on your fours, with palms underneath your shoulders and knees below hips.
  • Lift and straighten knees, and push hips up.
  • Straighten the elbows to form an inverted ‘V’ shape.
  • Now, keep the hands shoulders width apart. Make sure your fingers point ahead.
  • Push your heels to the floor.
  • Hold the position for a few seconds.
  • Keep your eye focused on your  big toes.
yoga for kids
For stronger legs. Image courtesy: Shutterstock


This pose stretches and helps you gain strength. It reduces anxiety and depression, headache, fatigue, and insomnia. Moreover, it prevents back pain and rejuvenates your body.

2. Paschimottanasana (Seated forward bend)

Here’s how to do it:

  • Begin with legs stretched forward.
  • Extend your arms upward and keep your spine erect.
  • Bend forward while exhaling and place your upper body on your lower body.
  • Lower your arms, and grip your big toes with your fingers.
  • Try to touch your knees with your nose
  • Hold the posture for 10 seconds.
yoga for kids
Paschimottanasana aka Seated forward bend. Image courtesy: Grand Master Akshar


This asana is very useful to increase the height in young practitioners by stretching the spine. It acts as a stress reliever and calms the mind. It also helps in weight loss and makes a person flexible. Lastly, it cures constipation and other digestive disorders.

Also, read: 4 reasons why you are not able to do basic yoga asanas properly


Keep an idea of your risk of weight-related issues.

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3. Santolanasana (plank pose)

Here’s how to do it:

  • Lie on your stomach.
  • Place your palms under your shoulders and lift yourself up.
  • Ensure that your knees, pelvis and spine are aligned.
  • Your wrist must be under your shoulders. Also, make sure your arms are straight.
yoga for kids
Santolanasana aka Plank pose. Image courtesy: Grand Master Akshar


This asana strengthens the thigh, arms and shoulders. This pose makes spine and abdominal muscles robust and builds the core muscles. It also improves balance in the nervous system, as it stimulates the manipura chakra. It energizes the entire body and instils feelings of positivity.

4. Bala bakasana (Baby crane pose)

Here’s how to do it: 

  • Begin in marjariasana.
  • Place your elbows down flat. 
  • Your fingers should point forward and they should be spread apart.
  • Lean forward in such a way that your body weight shifts onto your triceps.
  • Find your balance and slowly lift both your feet off the ground. Bring your  feet together.
  • Focus at a point and hold this asana for a while.
yoga for kids
Bal Bakasana. Image courtesy: Grand Master Akshar


Bal bakasana strengthens your wrists and arms. It improves a sense of balance, concentration, and coordination, when your kid practices this posture regularly.

Also, read: Practise these 5 yoga mudras regularly to keep your heart health in check

5. Padmasana (Lotus pose)

Here’s how to do it: 

  • Sit in ardha padmasana with your right foot over your left thigh.
  • Lift your left foot and place it on your right thigh facing up. 
  • Pull your feet closer to your hips.
  • Drop your knees to the floor.
  • Place your palms on your knees facing up. 
  • Repeat the same with the opposite leg.
yoga for kids
Padmasana. Image courtesy: Grand Master Akshar


The lotus pose opens up the hips, mobilizes the ankles and knees. It is known to calm the brain, increase awareness and focus. Padmasana stretches ligaments, and is considered one of the best meditation postures.

The last word

Children learn when you demonstrate an activity, rather than preaching it to them. Make yoga a shared activity to develop good habits in your children. This will also help you form a genuine and lasting bond with your child.  

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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