Teach your kids these 5 easy yoga asanas to help them stay active and calm

The current crisis of Covid-19 has affected everyone in some way or the other; yes, children have also been victims. Adding to the current state of worry and stress are added distractions in a child’s life. So how can you, as a parent, help your child to overcome these challenges? 

We already know it’s really not a good idea for kids to venture out. That’s why you must encourage your child to engage in physical activities that can be performed at home. And when it comes to physical activity, what can be better than performing yoga?

There are various studies that state that yoga asanas may help children cope with stress, and at the same time, maintain physical and mental health. In fact, regular practice can help them stay active, calm, and focused.

Yoga expert Grand Master Akshar,shares this in detail with HealthShots, “Yoga plays an important role in the overall development of the child. Practising yoga can also bring about a sense of calmness, while enhancing certain learning skills through improved focus, thereby improving a child’s creative abilities.”

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Now, you must be wondering about the kind of asanas that are suitable for your child. 

Here are five yoga asanas for children that can help them stay calm and focused:

1. Vrikshasana (tree pose)

Here’s how to do it:

• Begin in the samasthiti position.
• Lift your right leg and place your right foot on your inner thigh.
• You may support your foot with your palms to bring it in place.
• Join your palms in pranam mudra, close to your heart chakra and lift it up.
• Repeat the same routine with your alternate leg.

Benefits

This asana helps to improve balance, strengthens thighs and calf muscles, mobilises knees, and helps to reduce stiffness of shoulders. Moreover, it can help you with your focus and increase your concentration by promoting stability, balance, and mental calm. 

2. Santolanasan (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. 

Benefits

This asana strengthens your thighs, arms, and shoulders. This pose makes your 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.

3. Vajrasana (hunderbolt Pose)

Here’s how to do it:

• Gently kneel down, resting the pelvis on your heels.
• Turn your toes outward.
• Place your palms on your knees facing upward.
• Straighten your back and look forward.
  

Benefits

This asana aids in the digestive process.This is the only one, which can be practised right after having food. It relaxes and strengthens feet and ankles, and lubricates knee caps. Along with that, vajrasana reduces stress, improves concentration, and keeps depression and anxiety at bay in children. 

4. Dhanurasana (bow pose)

Here’s how to do it:

• Begin by lying down on your stomach, bend your knees and hold your ankles with your palms. 
• Have a strong grip.
• Lift your legs and arms as high as you can. 
• Look up and hold the posture for a while.
  

Benefits

This yoga posture, also called the bow pose, is an exercise that helps to relieve stress and anxiety. It also improves blood circulation in the spinal nerves, and stretches your back, neck, shoulders, arms, and leg muscles. 

5. Vashistasana (side plank pose)

Here’s how to do it:

• Begin in the santolanasana pose
• With your left palm firmly on the ground, remove your right hand off the floor
• Turn your entire body to face the right side and lift your right leg off the floor and place it over your left leg
• Raise your right arm above and point your fingers towards the sky.
• Ensure that both your knees, heels, and feet are in contact with each other
• Ensure that both arms and shoulders are in one straight line.
• Turn your head and look up at your right hand.
• Hold the asana for a while.
• Repeat the same on the left side.

Benefits

Work towards slowly building your child’s capacity to hold this asana for long periods of time. This will help him/her gain immense arm and core strength. It will also improve their sense of balance and boost concentration. Plus, it is also beneficial in strengthening the wrists and shoulders.

“Yoga helps to improve a person’s quality of life by enhancing physical, and mental health from an early age, and for overall well-being. Along with these asanas, there are meditation techniques like swaas dhyan and tratak meditation that are especially useful tools to build memory, concentration, and focus,” says Grand Master Akshar.