Yoga Poses for Kids To Help Them Concentrate Better

Yoga offers plenty of benefits related to physical fitness and better mental health. It originated in ancient India and has been practiced for thousands of years. Today, yoga is one of the most popular exercises around the world. Children may safely practice yoga asanas, meditation, and simple breathing exercises as long as the breath is never held. Yoga poses for kids are usually more stable and simple. They are aimed at ensuring flexibility and stance.

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Read how Yoga helps kids concentrate better

1. Yoga Poses for Kids : The Easy Pose (Sukhasana)

Sukhasana is a foundational posture used for seated meditation. It gets its name from Sanskrit, sukha meaning easy, and asana meaning posture.

This posture requires hip flexibility and back strength to hold the pose for a longer period. This posture improves concentration and focus. It also strengthens the back and promotes relaxation.

yoga poses for kids

Instructions:

– Sit cross-legged on the floor on a yoga mat.

– Gently place your hands upon your knees with your palms facing the sky or taking a mudra position.

– Take several deep breaths in and out of your nose as you begin to quiet and calm your mind and body.

– If you are a beginner and meditating for longer periods, sit with your back against a wall for support.

2. Yoga Poses for Kids : Lotus Position (Padmasana)

Padmasana is a cross-legged posture that helps deepen meditation by calming the mind. The body resembles a lotus flower in this posture, and it is believed to be symbolic of the practitioner’s consciousness blossoming. It gets its name from Sanskrit, padma meaning lotus, and asana meaning posture.

This posture requires a great deal of flexibility in the knees and hips. This posture relaxes the mind, heightens concentration, lowers blood pressure, and relieves muscular tension.

yoga poses for kids

Instructions:

– Sit cross-legged on the floor on a yoga mat.

– Carefully position your feet on top of the opposite thighs at the hip crease. 

– Gently place your hands upon your knees with your palms facing the sky or taking a mudra position.

– Take several deep breaths in and out as you meditate.

– Make sure to keep the head straight and spine erect.

– If you are a beginner and have a problem overlapping both your legs, you may also sit in a half-lotus pose (Ardha Padmasana) by placing any one leg on the opposite thigh.

– If you have any difficulty sitting in this posture for a long time, you can change the legs and then sit in the same position.

– Also, practitioners should warm up the body with mobility exercises before practising this pose.

3. Yoga Poses for Kids : Corpse Pose (Shavasana)

Shavana is a restorative posture that provides deep relaxation for the body and mind. It is usually practiced at the end of a yoga session and is referred to as ‘yogic sleep’ due to the nature of deep rest with full awareness. It gets its name from Sanskrit, shava meaning corpse, and asana meaning posture.

This posture provides a deep rest for the brain and relaxes the nervous system. It also relieves stress, reduces anxiety, and alleviates insomnia.

yoga poses for kids

Instructions:

– Lie down flat on your back in a comfortable position.

– Spread your legs, about hip-width apart.

– Place your arms a little bit away from your body and with palms facing the sky.

– Close your eyes and let your feet and knees relax completely.

– Slowly relax each part of your body, surrendering the whole body to the floor.

– Close your eyes and focus on breathing in and out. The incoming breath energizes the body, while the outgoing breath brings relaxation.

– Stay in this position for about 10-20 minutes or until you feel fully relaxed. Make sure you don’t fall asleep.

– Slowly roll onto your right side and lie in that position for a minute.

– Gently sit up into a seated sukhasana (the easy pose) by taking the support of your right hand.

– Take a few deep breaths and gently open your eyes.

4. Yoga Poses for Kids : Child Pose (Balasana)

Balasana is a resting posture practiced in the fetal position. The name is derived from the Sanskrit, bala meaning child, and asana meaning posture.

This posture mainly focuses on thighs and helps relieve back, shoulder, neck, and hip strain. This posture centers on creating a moment of rest and calms down the brain. It also helps to reduce stress and fatigue.

yoga poses for kids

Instructions:

– Kneel down on the floor and sit on your heels.

– Keeping your hips on the heels, bend forward, and lower your forehead to the floor.

– Place the arms alongside your body with hands on the floor, palms facing down.

– If you’re not comfortable, you can place one fist on top of another and rest your forehead on them.

– Gently press your chest on the thighs. Hold in the position anywhere between 30 seconds to a few minutes.

– Slowly come up to sit on the heels, uncurling vertebra by vertebra, and relax.

– Avoid this pose if you suffer from serious back and knee injuries.

5. Yoga Poses for Kids : Cobra Pose (Bhujangasana)

Bhujangasana is a backbend posture that helps to prepare the body for deeper backbends in your yoga practice. The name is derived from the Sanskrit, bhujanga meaning cobra or snake, and asana meaning posture.

It is an excellent posture for increasing the spine’s flexibility and reducing back pain. It is often performed as part of the Surya namaskar or sun salutation sequence. It also tones the abdomen, improves blood circulation, and reduces fatigue and stress.

yoga poses for kids

Instructions:

– Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.

– Place both hands in such a way that palms are touching ground under your shoulders; elbows should be parallel and close to your torso. 

Take a deep breath in and slowly lift your head, chest, and abdomen. Keep your navel on the floor.

– Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both palms.

– If possible, straighten your arms by arching your back as much as possible; tilt your head back and lookup.

– Maintain the pose while breathing evenly for 4-5 breaths. 

– Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.

– If you are a beginner, avoid jerking or overstretching. 

– Avoid this posture if you have fractured ribs or wrists.

6. Yoga Poses for Kids : Mountain Pose (Tadasana)

Tadasana is the foundation of all standing postures. The pose gets its name from Sanskrit, tada meaning mountain, and asana meaning posture.

This posture requires the engagement of the entire body and the mind’s full attention. It is a part of the Sun Salutation sequence, and it simultaneously provides activation of the whole body and rest. It improves concentration and releases tension from the face. It also lengthens the spine and strengthens the leg muscles.

yoga poses for kids

Instructions:

– Stand tall with your big toes touching and leave a small space in between your heels.

– Starting from the base of the pose, flex your toes, bringing your weight into the four corners of your feet. Make sure your weight is distributed equally.

– Activate your thigh muscles, lift your knee caps and tuck your pelvis.

– Take a deep breath in and roll your shoulders up to your ears. While exhaling, roll your shoulders down your back.

– Hang your arms beside your torso with your hands gently engaged, fingers towards the floor.

– Bring your head over your pelvis, creating one long line of energy up and down your body. Imagine that a string is pulling the crown of your head towards the ceiling.

– Elongate your neck. Bring your chin parallel to the floor and gaze gently in front of you.

– Release every muscle in your face, including your forehead, scalp, and tongue. Fully relax your face while keeping the rest of your body active.

– Breathe evenly for the duration of the posture.

– If you are a beginner, stand with your back against a wall for support in creating a straight line in your body.

7. Yoga Poses for Kids : Tree Pose (Vrikshasana)

Vrikshasana is a balancing posture that replicates a tree’s graceful, steady stance. The pose gets its name from Sanskrit, vriksha meaning tree, and asana meaning pose.

It is an excellent posture for increasing physical balance and stability in the legs. It improves your neuro-muscular coordination. It also brings balance and higher concentration to the mind.

yoga poses for kids

Instructions:

– Stand tall in Tadasana or mountain pose.

– Bend your right knee and place your right foot high up on your left thigh. The sole of your foot should be placed flat and firmly near your inner thigh.

– Make sure that your left leg is straight. Find your balance.

– Once you feel steady, take a deep breath in and bring your palms together in ‘Namaste’ mudra at your chest.

– Look straight in front of you and gently focus your gaze at an unmoving object. A steady gaze helps maintain a steady balance.

– Ensure that your spine is straight and continue breathing deeply. Hold the pose for 5-10 breaths.

– On a slow exhalation, gently bring your hands down to your sides.

– Gently bring your right leg to the ground and return to Tadasana.

-If you are a beginner, you can place the foot below or above the knee if placement in the inner thigh is too difficult.

8. Yoga Poses for Kids : Warrior III (Virabhadrasana III)

Virabhadrasana III is a challenging posture of balance and strength. It is named after the fierce warrior, Veerabhadra, an incarnation of Lord Shiva.

This posture requires concentration and stamina to maintain balance and stability throughout the body. It enhances mental focus and strengthens the arms, shoulders, legs, and lower back muscles, all in one go.

yoga poses for kids

Instructions:

– Stand straight with your legs wide apart by a distance of at least 2-3 feet.

– Turn your right foot out by 90 degrees and left foot in by about 15 degrees. Your right heel should be aligned to the centre of the left foot.

– Lift both arms sideways to shoulder height with your palms facing upwards. Your arms should be parallel to the ground.

– Breathing out, bend your right knee. Your right knee and right ankle should form a straight line. Ensure that your knee does not overshoot the ankle.

– Turn your head and look to your right.

– As you settle down in the yoga posture, stretch your arms further.

– Make a gentle effort to push your pelvis down. Hold the yoga posture with the determination of a warrior.

– Focus on breathing as you go down.

– Repeat the yoga posture for the left side (turn your left foot out by 90 degrees and turn the right foot in by about 15 degrees).

9. Yoga Poses for Kids : Eagle Pose (Garudasana)

Garudasana is an intermediate standing posture that challenges both balance and flexibility. The pose gets its name from the Sanskrit, garuda meaning eagle, and asana meaning posture.

Eagle Pose twists and binds your entire body, forcing you to concentrate while balancing on one foot. It requires a great amount of focus and stillness to accomplish this posture. Hence this is one of the best yoga postures for improving concentration.

It also stretches and strengthens the hips, thighs, shoulders, and upper back.

yoga poses for kids

Instructions:

– Stand tall in Tadasana or mountain pose.

– Bend your knees as if you’re sitting on a chair. Lift your left foot and cross it over your right foot.

– Ensure that your right foot is placed firmly on the floor and your left thigh is over your right thigh. Your left toes should be pointing downwards.

– Bring your arms forward and parallel to the floor.

– Cross your right arm over your left and bend your elbows so that your arms are perpendicular to the floor.

– Slowly turn your hands so that your palms face one another.

– Simultaneously press your palms together and stretch your fingers upwards.

– Focus your gaze on one fixed point and stay in the pose for 5-10 breaths.

– Slowly release your hands and bring them to the side of your body.

– Raise your left leg and place it back on the floor.

– If you are a beginner and finding it challenging to balance, use a wall to support your back and increase stability.

10. Yoga Poses for Kids : Dancer Pose (Natarajasana)

Natarajasana is an advanced level standing, balancing, and back-bending posture. This posture is the dancing avatar of Lord Shiva through which his love for dance, music, and art are depicted. 

This balancing backbend takes a lot of focus and attention to detail to create openness and expansion while maintaining balance on one leg. Concentration is essential to practice this posture. It improves overall muscle strength from the shoulders and chest to the hips and toes.

yoga poses for kids

Instructions:

– Stand tall in Tadasana or mountain pose with your feet at hip-distance apart.

– Lift your left arm straight in front of you and hold it at shoulder level with your left palm facing the floor.

– Shift your weight onto your left leg and keep it straightened.

– Bend your right knee and raise the right foot up behind you near your hip.

– Bend your right arm so that you can reach back and grasp your right big toe in between the right thumb and the first and middle fingers of your right hand.

– Hold the big toe with your right palm facing upward toward the ceiling.

– Keeping the right leg well bent, pull your right foot up behind you until it’s at almost the same height as your shoulders. 

Yoga is easy and effortless and its list of benefits is exhaustive.

Starting the journey of practicing yoga at a young age will bring much joy to kids and encourage them to adopt healthy habits. It mainly helps them cope with stress and build the ability to calm themselves. Kids who regularly practice yoga show improvement in their academic performance and classroom behavior.

Meditating for 10 minutes a day reduces stress levels and increases alertness in kids. Studies have found that children with attention deficit hyperactivity disorder (ADHD) can improve their behavior and school performance by practicing yoga once or twice a week.

Yoga for kids should be all about play and something they enjoy. They can take on a more structured form as they grow older. Celebrate and appreciate every attempt at yoga by your child!

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