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7 Vertical Mindfulness Parenting tips

5 Easy Asanas for Kids

Yoga is very different for children than it is for adults. While many people are accustomed to a quiet, calming hour-long class, children cannot sit still for long periods of time. Yoga can be introduced to younger children through storybooks, which help them to illustrate the benefits of yoga. Yoga can be practiced outside of school, and children can do so at home with their families.  Practicing yoga with parents is a great way for everyone to bond while also providing children with much-needed one-on-one time.

Easy and Fun Asanas for Kids

Some asanas that can be easily practiced at home are listed below. The majority of them are named after animals, so kids can imagine themselves as them and exercise while having fun.

  1. Child’s Pose (Balasana)
  2. Half-lotus Pose (Ardha padmasana)
  3. Tree Pose (Vrksasana)
  4. Easy Sitting Pose (Sukhasana)
  5. Cobra posture (Bhujangasana)

Child’s Pose (Balasana)

Another simple pose is the child’s pose, which consists of sitting back on the heels and folding forwards, bringing the arms out in front of the body, and resting the forehead on the ground. One can feel held by curling up like this.

How to do it:

  1. Begin on your hands and knees.
  2. Push your hips back towards your heels.
  3. Arms can be extended in front of the body or curled down by the sides.

    Advantages of this pose:
    • Relaxation 
    • Grounding oneself Boosting one’s creativity
    • Increasing awareness
    • Increasing hip and thigh flexibility
    • Posture correction
    • Getting rid of body tension (specifically the upper body)

Tree Pose (Vrksasana)

The tree pose is a popular one among children. While difficult, the pose has numerous variations, making it suitable for people of all ages and abilities.

How to do it:

  1. To perform this pose, shift your weight into one foot while bringing the other foot to your ankle, shin, or thigh.
  2. Bring your arms up or your hands together at your chest.
  3. Concentrate on a stationary spot or object.
  4. Take a few deep breaths.
  5. Repeat on the other side.
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Advantages of this Asana:

  • Increasing focus and relaxation
  • Posture correction
  • Strengthening the back muscles and increasing hip and leg flexibility
  • Stress reduction

Cobra posture (Bhujangasana)

The cobra pose involves lying on the stomach, bringing the hands flat to the ground beneath the shoulders, and straightening the arms just enough to lift the chest up.

When performing this pose, make sure to only press up as far as the back muscles will allow. This keeps the body safe by preventing overexertion.

How to do it

  1. Lie on your stomach.
  2. Bring your hands flat to the ground beneath your shoulders.
  3. Lift up using your back muscles and core.
  4. Take a few deep breaths and hold the pose.
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Advantages of this Asana:

  • Increasing optimism
  • Stress reduction
  • Muscles in the chest, arms, back, and abdomen are strengthened.
  • Boosting creativity
  • Increasing awareness
  • Posture correction
  • Fatigue reduction
  • Increasing proper circulation

Scientifically proven benefits

Yoga has been studied extensively to understand its benefits for children. When it comes to schoolwork and studying, the practice has been shown to increase focus and decrease anxiety. It has also been shown to promote mindfulness in children who practice yoga on a regular basis.

These studies also show that practicing yoga reduces violence in schools by allowing children to release pent-up energy, stress, and anger.

Yoga can help children and teenagers deal with the stresses of school, social drama, and peer pressure, among other things.

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