Yoga: Boost your kid's cognitive skills with these 7 simple yoga poses

Cat-cow pose enhances spinal flexibility, coordination, and breath awareness. (Image: Canva)

Practicing yoga can be incredibly beneficial for kids, offering a range of advantages that go beyond physical fitness. It plays a significant role in enhancing cognitive skills such as concentration, memory, and emotional regulation. Through consistent practice, yoga helps children develop better focus and attention, which are crucial for academic success and everyday tasks. The mindful breathing and relaxation techniques incorporated in yoga can improve memory retention and recall. Moreover, yoga encourages self-awareness and emotional regulation, teaching kids how to manage stress and emotions effectively.

Here are some simple yoga poses that are particularly good for kid's cognitive skills suggested by paediatrician Rahul Srivastava from Starlight Pediatric hospital.

• Stand tall with your feet together and arms at your sides.
• Shift your weight onto your right foot.
• Place the sole of your left foot on your inner right thigh or calf (avoid the knee).
• Bring your palms together in front of your chest in a prayer position.
• Focus on a spot in front of you to maintain balance.
• Hold for a few breaths, then switch sides.

Benefits: Improves balance, focus, and concentration.

• Start on your hands and knees in a tabletop position.
• Inhale and arch your back (Cow pose), lifting your head and tailbone towards the sky.
• Exhale and round your spine (Cat Pose), tucking your chin to your chest and tailbone under.
• Continue flowing between these two positions with your breath.

Benefits: Enhances spinal flexibility, coordination, and breath awareness.

• Start on your hands and knees.
• Lift your hips up and back, straightening your legs and forming an inverted V shape.
• Spread your fingers wide and press into your hands.
• Keep your head between your arms and your ears in line with your upper arms.

Benefits: Strengthens the entire body, improves circulation, and calms the mind.

• Kneel on the floor, sitting back on your heels.
• Spread your knees wide apart and bring your big toes to touch.
• Lower your torso between your thighs and extend your arms forward or rest them by your sides.
• Rest your forehead on the mat.

Benefits: Calms the mind, relieves stress, and gently stretches the back.

• Sit with your legs extended straight in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Hold your feet with your hands and sit up tall.
• Gently flap your legs up and down like butterfly wings.

Benefits: Opens the hips, improves posture, and enhances flexibility.

• Lie on your stomach with your hands under your shoulders.
• Press into your hands and lift your chest off the ground.
• Keep your elbows close to your body and shoulders away from your ears.
• Hold for a few breaths, then lower back down.

Benefits: Strengthens the spine, opens the chest, and improves mood.

• Sit on the floor with your legs crossed.
• Rest your hands on your knees with your palms facing up or down.
• Sit up tall and close your eyes.
• Take deep breaths and focus on your breath.

Benefits: Promotes calmness, improves posture, and enhances focus and mindfulness.

• Make it fun and engaging by incorporating stories or themes into the poses.
• Encourage deep, mindful breathing.
• Practice in a quiet, distraction-free environment.
• Keep sessions short and playful, gradually increasing duration as kids become more comfortable.

These yoga poses can help kids develop better cognitive skills by improving their ability to focus, calm their minds, and enhance their physical and mental coordination.