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The habit of doing yoga and asanas should be practiced from childhood. This can prevent many diseases. There are some asanas that are fun for kids to do and have many benefits.
Yoga improves the health of both mind and body. Yoga helps a person’s physical, mental, emotional, intellectual and spiritual well-being. Hence, yoga can be practiced from an early age under proper guidance. At the initial stage, children should be introduced to some yoga asanas that provide health benefits as well as fun. There are some such asanas, which are easy and fun, but their benefits (Yogasana for Kids) are many.
Here are 4 Fun Yogasanas for Kids’ Health (Yogasanas for Kids’ Health)
1 Titli Asana or Butterfly Pose
Yoga instructor Dr Amit Khanna explains, ‘Butterfly pose is one of the popular asanas for relaxing the body. Butterfly pose is also known as Badda Konasana. This asana not only reduces back tension but also relaxes the body and mind.
How to do the butterfly pose
• First, sit with your legs folded inwards so that the toes touch each other.
• Heels should touch the pelvis area. Place your hands on your legs. You can place your hands under your feet for support.
• Try to bring the heels as close to the genitals as possible. The inner thigh, the area between the pelvis and the thigh, especially the area between the anus and the genital area, can be stretched.
•Keep your back straight, this helps strengthen the lower back.
• Then take a deep breath and exhale. Bend the thighs and knees towards the floor. Start swinging your thighs like a butterfly.
• The whole process should start slowly and gradually speed up and stop. Breathing should be steady throughout the process.
2 Kapotasana (Kapotasana or Pigeon Pose)
Yoga instructor Dr. Amit Khanna explains, ‘Kapotasana is a special yoga asana that helps keep the hip joints flexible. This will solve lower back problems. Body muscles are strengthened.
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How to Do Kapotasana (How to Do Pigeon Pose)
• Bring the right knee forward towards the right wrist.
• Turn the left foot back and point the toes, meaning the heel points towards the ceiling.
• Bring the hips together by pulling the legs together.
• As you inhale, lengthen the spine, draw the navel in and open the chest.
• As you exhale, move the arms forward and lower the upper body towards the floor.
• Hold for 5 breaths or longer.
• Try to release the tension in the right hip during each exhalation.
• Push back with the hands to come out of the pose.
• Lift the hips up and bring the legs back around. Repeat on the other side.
3 Mandukasana Yoga or Frog Pose (Frog Pose or Mandukasana)
Mandukasana yoga or the frog pose is called a hip-opener asana. This helps to focus on stretching and extending the hip. It strengthens the muscles. It affects both body and mind.
How to Do Mandukasana Yoga or Frog Pose (How to Do Frog Pose)
• Sit in a tabletop position with hands and knees touching the floor.
• Place hands below hips in line with shoulders and knees and hold for a few seconds.
• Slowly begin to move both knees to the side, keeping the ankles and feet in line with the knees.
• Continue breathing continuously. Feel the stretch in the lower body, including the thighs and hips.
• Keeping the hips open, rotate the legs outwards. Extend the heels until the inner foot, ankle and knee touch the floor. For beginners, a knee-length blanket can be used to relieve pressure during stretching.
• Slowly lower the forearms and elbows to the floor, keeping the palms flat on the floor. Stay here for about five to ten breaths.
• Inhale, stretch the arms forward and keep the abdomen, chest and chin parallel to the floor.
• Move the hips back and keep them stable. Hold this pose for two to three breaths. You can repeat this asana if you feel comfortable.
4 Vrikshasana (Vrikshasana or Tree Pose)
Vrikasana is a balancing pose. It balances the body. It focuses the mind.
How to do Vrikasana (How to do Tree Pose)
Stand in Tadasana.
Spread the toes, keeping the feet fixed on the mat (Yogasana for Kids).
Strengthen leg muscles.
Lift your front hips toward your lower ribs to gently lift your lower abdomen.
Take a deep breath while lifting the chest.
Exhale as you pull your shoulder blades down your back.
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