Yoga is an ancient practice that involves training of the body and mind by way of physical exercise and meditation. The physical exercises in yoga involve the performance of a series of certain poses while using breathing techniques that help reduce nervous anxiety and emotional stress. While there are certain advanced yoga poses, there are others that demand a certain degree of experience to be executed successfully. Here are some yoga exercises for children.
The butterfly pose
To do the butterfly pose, sit on a flat surface with the soles of either foot facing each other. Ensure that your spine is erect and the knees drop toward the floor. Grab hold of the ankles and use the elbows to push the knees downward. Breathe naturally.
The fish pose
To do the fish pose, lie on a flat surface with your back facing the floor and both hands on your stomach. Press the legs firmly together and keep the toes pointed. Use the elbows to prop up and lift the chest upward. Let the top of your head rest softly on the floor so that an arch forms between the floor and your upper body. Hold the position while you inhale and exhale softly and gradually lower the back to rest on the floor.
The airplane pose
The airplane pose is done in the standing position. To do the pose, stand straight and inhale as you stretch both arms out to either sides. Make sure that they are at shoulder height. Lean forward, put your weight onto one leg and point the other leg directly behind you. Keep the arms outstretched and ensure that the leg that is off the ground is straight. Repeat this pose with the other leg. Practice this yoga exercise for about 10 minutes.
Two-person bridge pose
As the name suggests, this yoga pose requires two people. To do the pose, pick a friend, who is as tall as you are and hold each other’s wrists while standing. Bend forward until your back is straight and horizontal. Try to breathe along with your partner as you balance the pose. If you or your partner has trouble balancing, bend your knees a bit. Raise your back slowly to an upright position to come back to the original position.
The bow pose
To do the bow pose, lie on your stomach on a flat surface. Bent your knees and lift your feet off the ground. Reach back with the help of your arms and grab the ankles. Slowly straighten your knees to pull your feet away from the body and stretch your stomach and chest out. Ensure that you feel the arch in your back as you inhale and exhale. Return to the original pose by releasing the ankles and lowering feet and chest to the ground.
- Lie on the floor mat on the stomach.
- Join your legs while pointing your toes in an outward direction.
- Place your palms directly in line with the shoulders while your fingers are well spread pointing in a forward direction.
- Lift your trunk off the floor by straightening your arms.
- The head is pointing backwards with the neck and throat well stretched.
- Arch your spine as much as possible.
- Position yourself in Dandasana that is; sit in a comfortably upright position with legs stretched out in front of you.
- Keep your thighs, knees and big toes joint. Place your palms beside the hips with the fingers pointing forward.
- Draw your shoulders back.
- Bend your right knee and hold your right ankle and the right foot. Place it at the thigh joint.
- Then bend your left knee and hold your left foot, place it at the joint of your right thigh.
- Place the back side of your palms on your knees. Perform the Jnana Mudra by joining the tips of the thumbs with the index finger.
- Make it as a point to sit in perfectly straight position.
- Now come back to Danda-asana.
- Repeat the pose by crossing your legs the other way.
- First, bend the left knee and then go on to your right knee. This is called as Padma-asana position.
- Stand comfortably in an upright position. Position yourself in Tada-asana.
- Bend your right knee and gently place your right foot on the inner portion of your left upper thigh. Meanwhile, make sure that you are relaxing you hands on top of your hips.
- Stretch your arms over head while joining your palms.
- Now, return to Tada-asana and repeat the same pose on the other side.
- Now keep your right leg straight by bending your left leg. Repeat this pose on the other side and now come back to your Tada-asana position.
- It helps in building up the muscle power for shoulders and legs.
- It also aids in improving concentration levels and balance.
- Stand upright with your feet joined together.
- Heels and toes are touching one another.
- Arms must face downwards with the palms facing the thighs.
- Stand totally erect with your shoulders drawn back.
- Eyes looking straight ahead.
- It makes the back strong and straight.
- It also helps in bringing attentiveness to the mind.
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