Yoga for Children: Benefits and Poses

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Yoga for children

Yoga for Children: Benefits and Poses

Swetha Prasanna 08 Jul 2021

Ever heard of this term – ‘Yoga Se Hi Hoga’? For parents with young children, this must be a familiar one. It is a campaign initiated by Nickelodeon to promote awareness about the importance of yoga for children. 

Though the roots of this term lie in the yoga program of Isha Foundation, this popular kids’ entertainment network kickstarted the awareness about the necessity for children to practice yoga. 

But why do children need yoga? 

Though we don’t realize it, children bear a lot of stress at the end of the day. Besides, their low immunity levels make them susceptible to various diseases.

Too much burden on their little minds

Children today have a lot on their plates. Parents expect them to shine in academics and extracurricular activities. A peek into the day of children tells us how their day is full of learning activities. Such a tight schedule leaves the child exhausted at the end of the day. 

Stress inflicting them silently

The sudden upside-down timetable for everyone globally turned children turned into stress bearers. The lockdown curbed their interaction with friends. The increase in the time spent with digital devices is creating a lack of physical activity. Even we miss noticing it – stress is silently pervading into young minds. 

Modern lifestyle being the culprit

Today’s kids are distant from nutritious and organic food that helped our older generations stay strong and live full term. Modern-day junk food, pollution, and lifestyle are irrevocably impacting their health. Digital addiction is creating a lack of physical exercise and harming their physical and mental health. All these reasons are leading to lifestyle diseases in children.

Boost immunity

The necessity to build robust immunity levels is apparent for everyone by now. Even otherwise, children are susceptible to attacks from various bacteria and viruses. As it goes, prevention is better than cure. Nothing comes to the fore in preventing diseases than building immunity. 

How yoga benefits children?

Children are curious. They need freedom and flexibility to explore new things. Some children tend to be hyperactive, while some tend to remain introverted. Yoga can impart stability and mindfulness to such hyperactive young minds and cultivates a positive and confident mindset. 

The role of yoga in building immunity and keeping lifestyle diseases at bay is widely recognized. According to a study done by Harvard, Yoga and mindfulness have been shown to improve both physical and mental health in school-age children (ages 6 to 12).

Thus, regular yoga practice turns a child’s body strong, immune, and flexible and helps them grow into a healthy adult. 

Yoga poses for children

Here are simple yoga poses for children that will ensure their health a long way. 

All these yoga poses are easy to do and implement. Also, let them begin their yoga routine with simple breathing for 3-5 minutes to prepare their body for yoga practice.

Virabhadrasana (Warrior 1 Pose)

This yoga pose strengthens your child’s leg muscles. Virabhadrasana is also known to boost confidence, strength, focus, stamina, and develop self-confidence and a positive mindset.

Warrior 1 Pose

Vrikshasana (Tree Pose)

Specifically known for its positive benefits on neuromuscular coordination, Vriskhasna helps children in many ways. It rejuvenates the body and mind, builds strong legs, along with increasing their endurance.

Tree Pose

Artha Chandrasana (Halfmoon pose)

This pose acts on the chest and spine and strengthens the respiratory system in kids. Named after the moon, this yoga pose for kids calms them by creating an energy balance. 

Half moon pose

Padmasana (Lotus Pose)

It is one of the simplest yet effective yoga poses for kids. Padmasana builds a good posture making the spine straight. It opens up the hips and also benefits girls in easing the menstrual pain. It is another easy yoga pose for kids that calms young minds.

Lotus Pose

Bhujangasana (Cobra Pose)

Cobra pose or bhujangasana works on the respiratory system. It strengthens the chest portion and protects the lungs. It is also a therapeutic approach for providing respite from asthma. Cobra pose also stimulates appetite and strengthens buttocks. 

Cobra Pose

Ustrasana (Camel Pose)

Camel pose is effective in bringing down anxiety in kids. It strengthens the back, gives good posture to the body, and stretches the chest and abdomen.

Camel Pose

Hastapadasana (Standing Forward Bend Pose)

 This yoga pose tones the abdomen and thus reduces obesity in children. It also promotes blood circulation and benefits their overall health.

Standing Forward Bend

Balasana (Child’s pose)

A child’s pose calms the little brains and promotes mindfulness. It is also one of the yoga poses that are known to alleviate stress levels. This pose relieves back pain and protects spine health.


To reap maximum benefits from yoga, guide your child to focus on breathing – inhale and exhale throughout the practice of any pose. 

However, like any other beginner yoga practitioner, we suggest that your kid practices them under your supervision. 

Perfecting yoga takes time. One cannot expect children to master these poses at once or practice them for long right away. 

Watch their comfort levels and encourage them to let you know should they feel any slightest discomfort while practicing these poses. 

Gift the benefit of yoga to your kids from today!