Yoga for children: 8 simple meditation exercises and yoga asanas for calming a child’s mind

International Yoga Day 2024: Mindful breathing teaches children to focus on their breath, which can help calm their minds and reduce anxiety (Image: Canva)

In present day world, many children lead sedentary lifestyles, often caught up in a whirlwind of mental chaos due to academic pressures and digital distractions. Studies have shown that regular practice of yoga can help children manage stress, improve emotional regulation, and enhance cognitive function. If your child struggles to sit still, is fidgety, irritable, and impatient, it can be concerning.

This behaviour is increasingly common in children these days and leads to a sedentary lifestyle and mental chaos. Yoga and meditation provide an effective way to counteract these issues by promoting physical activity and mental relaxation.

Here are 8 simple meditation and yoga practices for children.

Mindful breathing: 

Mindful breathing teaches children to focus on their breath, which can help calm their minds and reduce anxiety.

Steps to follow: Have your child sit comfortably with eyes closed. Instruct them to take deep breaths in through their nose, hold for a few seconds, and then slowly exhale through their mouth. Encourage them to focus solely on their breathing.

Body scan meditation: 

Body scan meditation helps children become aware of different parts of their body, promoting mindfulness and relaxation.

Steps to follow: Have your child lie down comfortably. Starting from their toes, ask them to focus on each part of their body, moving upwards to their head, and notice any sensations or tension. Encourage them to relax each part as they focus on it.

Five senses exercise: 

This exercise engages children’s senses, helping them stay grounded and present in the moment.

Steps to follow: Have your child sit quietly and focus on their surroundings. Ask them to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This practice enhances mindfulness and awareness.

Child's pose (Balasana):

This pose helps calm the mind and relieve stress, promoting relaxation.

Steps to follow: Have your child kneel on the floor, sit back on their heels, and stretch their arms forward, lowering their forehead to the ground. Encourage them to breathe deeply and relax in this position.

Tree pose (Vrksasana):

Tree pose improves balance and concentration, fostering a sense of stability.

Steps to follow: Ask your child to stand on one leg, placing the sole of the other foot on the inner thigh or calf. Have them bring their hands together in a prayer position in front of their chest and focus on a point in front of them to maintain balance.

Cat-cow pose (Marjaryasana-Bitilasana):

This gentle flow between two poses helps release tension in the spine and promotes relaxation.

Steps to follow: Have your child start on their hands and knees. Inhale, arching the back (Cow Pose), and exhale, rounding the spine (Cat Pose). Encourage them to move slowly and synchronize their movements with their breath.

Butterfly pose (Baddha Konasana):

This pose helps stretch the hips and groin, promoting relaxation and reducing stress.

Steps to follow: Ask your child to sit with their feet together and knees bent, letting their knees drop to the sides. Encourage them to hold their feet and gently flap their knees up and down like butterfly wings.

Legs up the wall pose (Viparita Karani):

This restorative pose promotes relaxation, reduces anxiety, and helps calm the mind.

Steps to follow: Have your child lie on their back with their legs extended up against a wall. Encourage them to close their eyes, breathe deeply, and relax in this position for a few minutes.

Always ensure to consult with a yoga instructor and your physician before starting any yoga practice, especially if you have underlying health conditions.