Yoga can help you live your life more conscious. It improves confidence in yourself and mental health. It can help strengthen your body as well as increase the flexibility of your body. Not only adults that can benefit from the benefits of doing yoga. Yoga can also provide significant positive effects on children’s health.
“Yoga is a great way for kids to relax, connect with themselves, and start to better understand their bodies and their emotions,” Yoga teacher.
The benefits of yoga for kids
A lot of people imagine it as physical activity that involves bending your body into pretzel-like designs or bending so much that your nose reaches your knees. However, physical postures are only one of the tools that yoga practitioners employ.
Yoga is a method of practice that aims to balance your body and mind. This includes postures, yes but also breathing and meditation that is relaxing. The trio of physical activity, mindfulness and breathing can result in positive emotional and physical effects in children and adults alike.
That the benefits she gets from teaching yoga to children include:
- Improvement in emotional regulation.
- Greater awareness of their feelings, thoughts and actions.
- Improvement in behavior.
- Increased concentration.
- Increased physical fitness.
- Improved communication with other people.
Similar findings have been noted by researchers. One study showing that second and third-graders who took the yoga class for 10 weeks showed less stress. They also showed improvements in social interactions focus, attention spans and resilience as well as the ability to focus, confidence, and mood.
What is the ideal age for children to begin yoga?
It’s never too late for children (and adult) to begin experimenting with yoga. It’s because yoga is adjusted to suit almost anyone, regardless of age or level of ability.
“Even when they are toddlers, kids begin to discover the benefits of breathing in order to to relax. They may begin to recognize that when they lift their arms over the top of their head, they will feel stretching,” explains. “Breathing and intentional movement are yoga concepts that even little kids can learn from.”
Yoga poses for children
Gives us a few of her top poses she would like that she has tried with children and the reasons she believes they to be helpful.
Be aware that when you start your yoga journey with young children, you must make them aware that yoga postures shouldn’t cause harm. Inform them that it’s perfectly safe in pushing their body and be able to feel a small stretching, however not too much.
Associated: 7 Yoga Postures Aren’t Now a Piece of Your Home Practice
Child’s pose
How to do it:
- Place your feet on the ground, with your knees firmly together and your feet placed on your heel.
- Lean forward on your hips and let your stomach rest on your thighs.
- Straighten your arms to the side while your elbows are in touch with your ears. Your forehead and hands should be in contact with the floor.
- Take a few seconds to hold and take a deep breath.
“I recommend child’s pose for everyone, from preschoolers to older adults. “Child’s pose can help to bring you comfort and help you find calm.”
Why?
A deep forward bend stimulates muscles located in the lower part of your back, which stimulate your parasympathetic nervous system to assume control. It’s the body’s “rest and restore” mode.
“When we press our thighs against our belly, it can help to activate our parasympathetic nervous system, shutting off our fight-or-flight response. When we exit fight or flight, that’s when the ‘rest and restore’ part of our nervous system takes over. “So, in a way, poses like child’s pose can help our bodies to physically and emotionally heal and recover.”
Cobra
How to do it:
- Lay flat on the ground on your stomach.
- Lay your hands on the floor beneath your shoulders.
- Begin to slowly raise the upper and lower body from of the floor, pushing through your hands, then bending your back while moving your heart upwards. Keep your elbows to your side.
- Then straighten them as much as you are able to without discomfort, and do not lift your pelvis off the floor.
- Take a few seconds to hold and take a deep breath.
“I like poses with a lot of back bends for older kids because these kinds of movements can teach us to open up our hearts. “Emotions such as trust, compassion and forgiveness are all held by the heart. When we practice poses where we are pushing our chests forward and bending our backs will help to encourage more compassionate emotions.”
Star pose
How to do it:
- Standing tall, with your legs a greater distance from each other.
- Spread your arms straight toward your sides at the shoulder level.
- For a few seconds, hold the position and take a deep breath.
“Star pose is one of my favorites for little kids. “Confidence isn’t easy for children, and postures such as star pose help kids to open up and instill feelings of confidence. It’s like asserting your position on the planet.”
Downward-facing dog
How to do it:
- Place your knees on the ground and keep your feet approximately an inch apart.
- Put your hands on the your face, right below your shoulders.
- Toes are tucked until they meet the floor.
- Bring your hips up and return.
- Letting your head hang down, so that you can see through your legs.
- Your body may look as if it was an upside down “V.”
- Take a few seconds to hold and take a deep breath.
The downward-facing dog is an integral part of many yoga exercises. It helps to increase strength as well as stretching, and flexibility. It’s also a calming posture since being inverted upside-down (inverted) can increase circulation, which can help to energize and soothe your body.
Tree pose
How to do it:
- Standing tall, with your feet together, and your palms joined at your heart.
- Look straight ahead.
- Place the bottom of one foot over the ankle of the leg you are using. Be sure to keep your stability.
- If you’re able then try to move your foot towards in the center of your calf or knee and hold your equilibrium.
- Keep it for a few seconds.
- Repeat the same step on the opposite foot.
“Balancing poses are great for older kids because being balanced physically can help bring balance mentally. “Kids are discovering their position on the planet. Sometimes, they become a little off-center. It can be difficult to manage home and school and sports, and all the activities kids are involved in and learning. Therefore, I think that doing many poses that balance is great for older children.”
Warrior 1
How to do it:
- One leg is moved back until that your legs are spaced.
- Your front foot should be pointed towards the front and then move your back foot approximately 45 degrees.
- Your knee should be bent 90 degrees and then sink your weight down.
- Straighten your arms and raise them over your head. Your eyes should remain towards the front of your face.
- For a few seconds, hold the position and take a deep breath.
- Repeat the process on the opposite side.
“Warrior 1 is all about claiming space, building confidence and building strength. “It can help kids feel strong and powerful.”
Warrior 2
How to do it:
- Sit tall, your legs spread and your feet pointed forward.
- Turn one foot 90 degrees. This is your front foot.
- The front knee can be bent 90 degrees. Keep the other knee in a straight position (but not sagging). Lower your weight to a low level.
- Keep your upper body straight and don’t turn toward the front foot.
- Straighten your arms toward your sides, bringing them aligned with your shoulders.
- Move your head so that you shift your eyes toward your front foot while keeping your chin in line with the floor.
- For a few seconds, hold the position and take a deep breath.
- Repeat on the opposite side.
“Warrior 2 can be a tougher pose to hold, and kids might start to feel their muscles start to shake a bit or get warm. “Those feelings can help make them aware of everything that their bodies can do. They may consider, ‘Oh, I feel solid here..'”
Warrior 3
How to do it:
- Keep your legs in a row.
- Retrace a large step on one leg, while keeping your feet pointing in front of you.
- Place your hands together before your heart.
- Maintain your front leg straight while you slowly and cautiously raise your back leg, while lower the upper part of your body. Be sure to keep your posture on your front leg.
- Lower as low as you can with the intention for your rear (raised) foot being in line with the ground. Your body should appear like the letter “T.”
- For a few seconds, hold the position and take a deep breath.
- Repeat on the opposite side.
“I also like doing this pose with kids as a partner exercise. “As the child balances on one leg, a friend or caregiver can hold their hands to help keep them steady.”
Ragdoll
How to do it:
- Sit tall and your legs spread out.
- Place your forearms over one another, and hold your elbows with the other hand.
- Begin by tying your waist around by letting gravity reduce your upper and lower head as much as you are comfortable. Your gaze should lie between your legs.
- For a few seconds, hold the position and then breathe deep. (Don’t remain too long, since prolonged periods of time upside down may cause lightheadedness or dizziness.).
As with other positions that are inverted the ragdoll position stimulates blood flow. The downwards-facing position can help calm the mind and reduce tension. Ragdoll can also be helpful in relaxing tight hamstrings and easing tension in your back.
Pose of the boat with a partner
How to do it:
- The partners sit on the floor, facing each other.
- Begin by bringing the soles on your shoes to meet the soles of the feet of your partner.
- Grab your partner’s hands.
- Put one foot on the foot of your partner and then raise them, approximately chest-high.
- Repeat the process for the other foot.
- Balance your body on your bottom, with the help of your partner to assist you in keeping your the balance.
- Take a few seconds to hold and take a deep breath.
“At its core, yoga is about connection- connection between your body, mind and spirit. “So, partner poses can also help kids connect with each other and learn to hold space with other people and work together.”
Partner twist with seated partner
How to do it:
- Both of them sit tall and back to back.
- Cross your legs (crisscross-applesauce-style).
- Every partner is able to reach behind them using their arms (left and right) and is able to hold their knees.
- Check your shoulders while keeping your back straight, and your chin in line with the floor.
- For a few seconds, hold the position and take a deep breath.
- Repeat on the opposite side.
“We are prone to lots strain in the spines and a majority of our day-to-day activities don’t require the twisting of our backs. Twisting is a fantastic exercise for both adults and children as well.
Back-to-back chair pose
How to do it:
- The partners begin by standing tall, back-toback.
- Join arms with your partner around the elbows.
- The backs of both partners are pressed towards each other to ensure stability and balance.
- Begin to bend your knees slowly and lower your feet to the floor as if you’re sitting in the back of an unnoticed chair.
- Your knees can be bent up to 90 degrees or as far as you are able to be without discomfort.
- Take a few seconds to hold and take a deep breath.
“Chair pose can be a challenging pose, so when you’re able to do it, it’s a big confidence boost. “Partner chair poses allow kids to hold one another up, which creates the bond and builds confidence. It’s similar to saying, ‘We’re in this difficult thing together.’“
Mindfulness exercises and yoga breathing for children
It’s not just about the physical movements we perform but also finding the right balance in your mind and body. Yoga practitioners achieve this by breathing and by encouraging mindfulness. Mindfulness is the act that is “in the moment” -by focusing on the present and present, not looking at any future or past events, just instead what you are experiencing right now.
“Most children don’t have the time to sit down and meditate for half an hour. However, having them take only a few minutes of their daily routine to stop and concentrate on their breathing could be extremely helpful.
“When we slow down and become mindful that we can become completely present in the moment. If we are able to achieve this, we are capable of identifying emotions, thoughts and feelings and begin to recognize these. This could stop the child from moving towards negative behaviors, or making an unwise decision because they were unable to process what they felt at the time. ” Offers a few tips on how she enjoys practicing mindfulness and breathing while teaching kids.
Yoga breathing
While practicing yoga postures (or at any time in reality) practicing yoga with a standard breathing can be relaxing and soothing.
Do this:
- Breathe through your nostrils.
- Take a breath slowly in your mouth, allowing your exhale last longer than the inhale.
- Repeat this several times.
Bee breath that is busy
Busy bee breath” to give children a boost in energy when tired or unfocused.
Here’s how to do it:
- Take a deep breath by blowing your nose.
- When you exhale, press your lips and breathe out, creating the sound of a humming, as if you’re chanting”M. “M.” Try to exhale until your lungs are empty.
- Repeat the process several times.
Box breath
Box breath, also known as equal-part breathing can help you concentrate and let go.
Here’s how to do it:
- Breathe through your nose for three seconds.
- Take a deep breath for 3 seconds.
- Breathe by mouth. Hold it in for three seconds.
- Keep your breath in for 3 seconds.
- Repeat this process many times.
Five senses
Children are easily lost in the chaos around them (happens too, adults also, right?). If we’re occupied it’s difficult to pay attention to how you’re feeling or the thoughts you’re having. There’s no way to be present in the moment, but you’re off in the middle of a field.
Children can begin how to return to their the present moment by practicing an easy meditation method known as the 5 senses. It is possible to encourage children to engage each of their senses to help them to connect with their surroundings and be in the present.
“Using the five senses technique gives kids (or adults) a chance to slow down and notice the subtle things. “And through practice, it can help them to notice the subtle emotions and subtle motions when they occur. Then, they can apply this method to deal with bigger emotional and physical challenges that occur.”
Affirmations
That children be taught to make simple affirmations that help build self-esteem as well as self-respect. Self-affirmation is believed to improve the quality of life, health and relationships.
Your child should be taught an affirmation that they can affirm themselves in moments of self-doubt. This could look something like
- I am strong.
- I am very kind.
- I’m not my emotions.
- I am unstoppable.
- Stop. Breathe. Reset.
Yoga is a habit that lasts for a lifetime that, if initiated early, can be immensely beneficial to children all through their life. Namaste.
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