Yoga is an oriental discipline that brings many health benefits, such as the development of resistance, stimulation and healing of different body systems, relief of diseases, as well as relaxation and stress relief.
These yoga exercises are simple and can be done either at home, with family, friends, etc. Keeping in mind that the different asanas offer multiple benefits at a physical and emotional level, it is possible to carry out personalized programs with those postures that help us to improve certain specific ailments
To practice with kids, the duration of the lesson will be determined according to the age of the group you are working with. For the youngest children, 10 or 15 minutes will be enough and, as their age increases, we can extend the time for the session.
We suggest a program of 15 yoga poses for kids that they can do together at home, in the classroom or with friends.
1. Breathing Exercise
Breathing is the first yoga exercise for kids. For yoga and any relaxation technique, breathing is the fundamental basis. It’ s important to learn how to breathe correctly.
The benefits are that it gives energy, cleans the blood, strengthens the chest, increases defenses, calms, fights laziness, relieves depression. In order to teach children how to do deep breathing, the following steps should be taken:
- Sit in a lotus or rock position or a chair with a straight back.
- Breathe slowly and deeply, looking at how the air enters our lungs.
- For two seconds we stay with our lungs full of air.
- Then we will gradually release the air through our mouth, emptying our lungs slowly.
- When we empty them, we will take a break of about 2 seconds.
- Repeat the breath for 5 times.
2. Cat’s Pose
Yoga for kids includes animal postures which make it easier and more fun for them. A cat pose relaxes, strengthens the spine, and strengthens arms. This is how it is done:
- To do this posture, children will get on all fours.
- A first inspiration is made by raising the head and arching the back.
- When you release the air, you round your back by bringing your chin close to your chest and pressing your hands on the ground.
- Repeat the exercise 3-5 times. Take a rest.
3. Archer’s Pose
The archer is one of the best yoga poses for kids that work on body balance, strengthen legs and arms. In addition, the archer’s posture also brings inner strength and relaxes the whole body. Follow these steps to do this yoga pose with your family:
- By standing, we stretch our right leg forward and bend the knee in front of the toe.
- Close your right hand and leave your thumb open and stretch your right arm parallel to the floor.
- Leave the left arm behind. Inhale and exhale deeply holding this position for about 5 to 10 seconds.
- Recover the initial position and rest.
- Then, repeat the exercise, inverting the posture. Then rest.
- Let’s repeat 2-3 times on each side.
4. Dog’s Pose
The dog is another animal posture in yoga for kids. This position has the benefit of stretching all the muscles in back of the body (legs, back and arms) and improving digestion. This is how it is done:
- Using our hands and knees on the floor, take a deep breath and, when we exhale, stretch our legs and arms (like when a dog stretches).
- Relax our head by looking at our feet and hold it for 3 seconds.
- Put your knees back on the floor and rest.
- Repeat the exercise 3 to 5 times.
5. Tree Pose
Some of the most common yoga exercises for children include a tree, a posture that has benefits such as improving balance and strengthening legs. For this posture, ideal to start practicing yoga as a family, follow these steps:
- Stand with your legs together and your arms extended.
- In this position, bend the right leg resting on the left thigh (or calf).
- For the more daring, you can join the palms of your hands above your head.
- Breathe deeply.
- Lower the right leg to the ground and rest.
- Repeat this posture, and now raise your left leg.
- Repeat the exercise twice with each leg. Let’s rest with both legs on the ground.
6. Frog Pose
Frog is another yoga animal posture for kids. These positions work to balance the body, strengthen the feet and ankles, stretch the entire back and legs, and relax the neck and head. So, how is it done?
- Squat down with your knees slightly apart and place your arms between them, touching the floor with your hands.
- As we breathe in, stretch the hips up, tilting the head down and leaving it relaxed.
- Put your fingertips on the floor and remain in this position for 5 seconds.
- When we exhale, we recover the initial position and rest.
- Repeat between 3 to 5 times.
7. Mountain Pose
This is a very common, simple and ideal yoga position for children to start practicing yoga together with the family. It has multiple benefits: it calms, stimulates digestion, strengthens the spine, expands lung capacity, improves blood oxygenation and reduces tension. To perform this asana we will follow the instructions:
- With legs crossed (or sitting on legs) and with a straight back, place the palms of the hands on the chest.
- Slowly we raise our hands above our head and, as we breathe, we stretch out our arms with the intention of touching the sky.
- Hold this position for about 5 or 10 seconds.
- Slowly lower the hands and rest.
- Repeat the exercise three to five times. Then rest.
8. Flower Pose
The benefits of yoga for kids include: it makes your fingers stiffer, improves blood flow to your hands, and makes your fingers more agile for manual work. How do you do this yoga position?
- In the lotus or rock posture, close your fists by clenching them tightly and hold them for five seconds.
- After this time, slowly open your hand as if it were a flower.
- Hold your hand tightly, stretching your fingers backwards, then hold it in this posture for another 5 seconds.
- Repeat this exercise between 3 and 5 times. Then relax your hands by shaking them.
9. Lion Pose
The lion as another animal yoga pose for children. This pose has several benefits: it relaxes the muscles of the face, strengthens the muscles of the face and neck, relieves throat problems, and strengthens the voice. To do this position:
- Sit down on the rock and, with your hands on your legs, slide until you rest your hands on the ground.
- Open your eyes to the maximum and stick out your tongue trying to touch your chin with it.
- Keep the position for about 5 seconds.
- Return to the initial position and rest for 5 seconds.
- Repeat this position for 3 to 5 times.
10. Neck rolls Pose
The neck roll is another yoga exercise for children, and it has these benefits: makes the neck muscles more flexible, relieves headaches, relaxes the whole body, and fights insomnia. This is how it is done:
- Adopt a comfortable position with a straight back (on a chair, with legs crossed or sitting on them).
- Bend our head forward and, slowly, move it to the right, passing behind.
- Through the left shoulder and falling again forward.
- Repeat the movement 3 times.
- Now do it in the opposite direction. Repeat 3 times. Rest with three deep breaths.
11. Butterfly Pose
This yoga exercise for children helps to relieve tension in the neck, shoulders and torso, increase energy and relax the whole body. We will perform it like this:
- Raised, spread your legs at the height of the hips.
- Interlace your thumbs and, while inhaling, raise your hands above your head and try to touch the sky.
- Bend backwards as much as our body will allow.
- As you breathe out, lower your hands down trying to touch your feet. We relax our head.
- To return to the starting position to slowly raise our back, the head being the last one to return to its position.
- Repeat 3 times and rest.
12. Balancing On Toes Pose
This yoga exercise has many benefits such as strengthens the toes and ankles, exercises the knee joints, relaxes tension and works on the sense of balance. It is performed like this:
- Squatting with the arms resting on the knees.
- Balance towards the feet and remain there for about 5 seconds.
- Now, move all our weight toward the heels and remain there another five seconds.
- Repeat the exercise three to five times. Then rest.
13. Shoulder Flexibility
This yoga routine has the following benefits for children: it decreases tension in the shoulders and relaxes the upper back. In addition, it is a good simple for all ages and to practice yoga with the family. How is it done?
- Sitting in the lotus or rock position, we rest our hands on our legs and.
- when inhaling, raise our shoulders upwards trying to touch our ears and remain there for five seconds.
- When exhaling, let our shoulders fall to their initial position and rest.
- We repeat between 5 and 10 times.
14. Eyeball turns
This yoga has benefits such as relieving eyestrain and fatigue, calming headache and providing relaxation. It is performed like this:
- Sit on our legs and look straight ahead.
- Look right and hold your gaze for 5 seconds.
- Then, look to the left and hold our gaze for 5 seconds.
- Raise your eyes to the sky and stay there for five seconds.
- Look down at the ground for five seconds.
Now, raise your eyes to the sky and begin to turn your eyes clockwise. We repeat three times.
- Turn your eyes counter-clockwise. Repeat three times.
- Place the palms of our hands over our eyes and let them rest for 10 seconds.
15. Children Pose
This asanas will be used as a final relaxation. This yoga position for children has the following benefits: it contributes to deep relaxation, renews energy, renews the blood supply to the head and relieves tired legs. It is performed by following these steps:
- Sit on your heels and slowly lower your head to the ground.
- Leave the arms by the side of the body, sliding the hands to the feet. Take a deep breath.
- Hold this position for 30 to 60 seconds.
- Finally, slowly we get up, incorporating the body from the lowest part of the back, being the head the last one that recovers its initial position.