Top 10 Yoga Asanas For Kids

TOP 10 YOGA ASANAS FOR KIDS URDHVA MUKHA SVANASANA (Upward Facing Dog Pose) Benefits: It makes the spinal cord strong. This posture not only opens your chest but stretches it too. It decreases the stress level and helps in asthma. Step 1- Lie on the floor with your face down. Step 2- Place your palms on the ground. Step 3- Raise your hands up by your shoulders, keep- ing your elbows locked. Step 4- Now, use a little strength and push your body from head to waist, upwards. Step 5- Breathe normally. Step 6- Keep your legs straightened, and knees should be straight and locked. VRIKSASANA (Tree Pose) Benefits: It helps to balance your body and stretches the chest. It also assists in strengthening your legs and hands. Step 1- Inhale and stand erect. Step 2- Put your left sole a little bit upwards, but keep your toe on the floor. Step 3- Your left sole should be on the floor and touch your right toe. Step 4- To balance yourself, extend your hands up- wards. Step 5- Your right leg should be straight and right knee should be locked. Step 6- Look upwards and breathe normally. Step 7- Stay in this position for 5-7 seconds. Step 8- Repeat this pose with the other leg. ANJALI MUDRA (Salutation Seal) Benefits: This yoga pose works as a great stress-bust- er, which ultimately relaxes your body and provides you peace of mind. Step 1- Breathe in and sit down, crossing your legs. Step 2- Join both your palms together while inhaling. Place your hands in such a manner as if you are doing a prayer. Your back should be straight. Step 3- Stay in this position for 1 minute or so and breathe normally, then deeply. TADASANA (Mountain Pose) Benefits: Mountain pose helps to improve your body posture and helps to strengthen your legs and mus- cles. Step 1- Stand straight. Step 2- Take a deep breath and keep your spinal cord straight. Step 3- Your legs should be straight and knees should be locked. Step 4- Your toes should touch each other. Step 5- Your hands should be downwards and straight. Step 6- Inhale and exhale deeply and stay in this pose for 30 seconds or so. STAR POSE Benefits: Star pose helps to improve your balance and also helps in stretching the chest and shoulders. This pose also helps to build-up the strength. Step 1- Take a deep breath and stand erect. Step 2- Slide your legs apart from each other. Step 3- Raise your hands upwards on either side. Your elbows should not be bent. Step 4- Your body posture should be in a star shape. Breathe normally. Step 5- Stay in this posture for a few seconds. Step 6- Lower down your hands and stand straight. ANANDA BALASANA (Happy Baby Pose) Benefits: Happy baby pose helps to pacify the mind and body, and decreases the level of stress. It also stretches the spinal cord. Step 1- Inhale and lay down supine on the floor. Step 2- Breathe out and bend your knees towards your belly. Step 3- Hold your feet with your palms. Step 4- Stay in this position for 5 to 7 seconds. Step 5- Gently, lower down your legs. DHANURASANA (Floor Bow Pose) Benefits: This yoga posture helps the kids in improv- ing their body posture, stretching out their whole body and helps in strengthening the back muscles. Step 1- Lie down prone on the ground. Step 2- Bend your knees while exhaling. Step 3- Keep your hands backwards. Step 4- Hold your toes with your palms. Step 5- Stretch your body and look forward. Step 6- Stay in this position for 5-7 seconds. Step 7- Then, release your toes and lie comfortably. BALASANA (Child's Pose) Benefits: Child's pose stretches the legs and hips. Be- sides this, it also helps in calming the mind down. Step 1- Inhale, bend your knees backwards and sit down. Step 2- Now, breathe normally and bend your body forward. Step 3- Put your hands backwards and keep your knuckles on the floor. Step 4- Put your head down and keep your forehead on the ground. Step 5- Make sure that your bent body touches your thighs. Step 6- Stay in this position for a few relaxing breaths. Step 7- Put your hands forward and sit down. SAVASANA (Corpse Pose) Benefits: Corpse pose is really helpful in relaxing the mind, vanishing the stress, and alleviating insomnia, headaches and fatigue. Step 1- Lie supine on the floor. Step 2- Keep your legs and hands straight. Step 3- Place your palms on the ground. Step 4- Close your eyes and try to focus for 10 min- utes. MARJARYASANA BITILASANA (Cat Cow Pose) Benefits: Cat cow pose massages the organs and spinal cord gently, and helps in stretching the neck and the torso. Step 1- Kneel down. Remember, your knees should be underneath your hips and hands should be under- neath your shoulders. Step 2- Your hands should be straight and elbows shouldn't be bent. Step 3- Let your tummy slightly sink towards the floor while inhaling. Look towards the ceiling. (Cow pose). Step 4- Now, exhale and slightly raise your tummy towards the ceiling. Look towards your belly. (Cat pose). Step 5- Repeat this pose 2-3 times. If you want your Kids to Learn and Practice Yoga in Chandigarh, Mohali or Panchkula, Get them Enrolled at Aarogya Sadan. www.aarogyasadan.com