Yoga for kids: 5 easy asanas for weight loss

Want your child to lose extra weight? Enroll your child in a yoga class, as there are many safe weight loss asanas that your little one can try.
Indoor exercise for kids in monsoon
Encourage your child to do Indoor exercises in monsoon. Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 31 Dec 2022, 15:30 pm IST
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There was a time when kids could go for cycling with friends or walking or playing a sport. But with so many high-rise buildings coming up and less places for children to play, it can sometimes get difficult to keep kids physically active. Now, many kids spend a lot of time on smartphones or TV. Due to this habit of sitting and not engaging in many physical activities, a lot of kids are gaining weight. Yoga for kids is a great way to keep your child mentally and physically active.

Health Shots reached out to Dr Mickey Mehta, global leading holistic health guru and corporate life coach, to know which the best yoga asanas for children.

Here are 5 yoga asanas for kids who need to lose weight


1. Inhale then spread your feet apart by about a meter and raise both the hands up to the shoulder level.
2. Slowly bend your right side until your right hand reaches your right foot. Your left arm should be straight up, in line with your right hand.
3. Your palms should face forward and you should see along the fingers of your left arm.
4. Maintain this pose for about a minute, if possible, with normal breathing.
5. Slowly come back to the first step and repeat on your left hand side.

meditation with children
Yoga can be done by kids too for weight loss. Image Courtesy: Shutterstock

Benefits of Trikonasana

Apart from helping you in losing weight, this asana improves the flexibility of your spine, says Dr Mehta. It also helps in preventing flat foot, and it stretches as well as opens your hips, hamstrings and calves, shoulders, chest and spine.


1. Spread your legs about one meter apart.
2. Inhale then raise your hands at shoulder level, parallel to the ground, and make sure your palms face downwards.
3. Exhale then keep your legs firm on the ground, twist to the right while keeping your right hand straight and left hand bending at the elbow close to the chest.
4. Simultaneously, twist your neck and look at the tip of your right hand fingers.
5. Hold this pose for some time then come back while inhaling.

Benefits of Vakrasana

It improves the elasticity of your spine, and massages the muscles and organs of your abdominal region.


1. Stand straight with legs together.
2. Inhale then slowly raise your arms upwards, and stretch up your body from your waist.
3. Exhale then bend forward stretching from your lower back and then go down until your palm touches the ground. While doing so, try touching your forehead to the knees.
4. Don’t bend your knees and maintain the final pose for about a minute in normal breathing.
5. Inhale then come up slowly and stretch your arms up.
6. Exhale then drop your arms down and relax.

Benefits of Padahastasana

The expert says that it strengthens the spine and legs muscles. It improves digestion and helps in reducing abdominal fat while also enhancing blood flow towards head region.

yoga to increase breast milk supply
Your child will get many benefits by doing yoga. Image courtesy: Shutterstock


1. Lie down on your back and keep your legs straight.
2. Slowly inhale and raise your legs straight up to 45 degree.
3. Now, exhale and bend your legs at your knees up towards your chest until your thigh touches your stomach. Hug your knees and then lock your fingers.
4. Gently lift your head up and try touching the tip of your nose to the knees. Hold this posture for 30 seconds, but you can extend it till one minute, as per your capacity.
5. Inhale then bring your head down and straighten your legs and relax.

Benefits of Pavanamuktasana

If your child has stomach issues like indigestion or acidity then Pavanamuktasana can be very helpful. It is an excellent practice to strengthen your abdominal organs.


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

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1. Stand straight then slowly shift your weight on your left leg and try bringing your right thigh on your left thigh. Try to hook your right foot behind your left calf or you can keep it on the ground.
2. Cross your left elbow over your right and try touching your palms together.
3. Try balancing it for 10 counts and repeat on the other side.

Benefits of Garudasana

It improves focus and concentration, and helps in toning the body, says the expert.

The last word

Wellness is believed to be the biggest integrating force, and through it, the mind, heart and soul of your child can pulsate and celebrate together. So, let the journey towards celebration begin by encouraging your child to take up yoga and creating productive workouts.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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