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.
Additionally, the physical aspects of yoga, such as improved balance and coordination, also contribute to overall brain development. Introducing yoga at a young age sets the foundation for lifelong healthy habits, promoting mental clarity, emotional stability, and a positive outlook on life. Here are some simple yoga poses that are particularly good for kids’s cognitive skills, suggested by paediatrician Rahul Srivastava from Starlight Paediatric Hospital.
Tree Pose (Vrksasana)
How to do it:
- 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.
Cat-Cow Pose (Marjaryasana-Bitilasana)
How to do it:
- 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.
Downward-Facing Dog (Adho Mukha Svanasana)
How to do it:
- Start on your hands and knees.
- Lift your hips up and back, straightening your legs, and form 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.
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Child’s Pose (Balasana)
How to do it:
- 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.
Butterfly Pose (Baddha Konasana)
How to do it:
- 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.
Cobra Pose (Bhujangasana)
How to do it:
- 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 your shoulders away from your ears.
- Hold for a few breaths, then lower back down.
Easy Pose (Sukhasana)
How to do it:
- 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.
Tips for practising yoga with kids:
- 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.
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