Yoga and Meditation for Kids

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Yoga, meaning union, focuses on connecting the body, mind and soul. Consistent practicing of yoga accesses and integrates the aforementioned aspects, so that one may attain emotional stability, inner peace and harmony. Yoga is one of the most versatile fitness forms that can be performed by a person of any age. Today, yoga is becoming popular for it increases the flexibility of the body, makes a person aware of his body and also majorly since it connects body, mind and the soul.

As mentioned earlier, yoga can be performed by person of any age. Hence yoga for preschoolers are beneficial as well. The various benefits of yoga for children includes developing body awareness, battle emotional and physical challenges, build concentration and confidence and positive self-image. A well-defined yoga practice helps you to manage stress through breathing techniques, postures, meditation and they are highly valuable as they grow up.

Beginners Tips of Yoga for Children:

Practicing yoga daily helps you to stay healthy, be more productive and calm. So here are few yoga for beginners you need to keep in mind.

  1. The best time to practice yoga is in the early hours of the day when the environment is still fresh and peaceful.
  2. It is best to practice yoga on an empty stomach. Else you could maintain a gap of 2-3 hours after your meal before you start practicing yoga.
  3. Make sure to wear comfortable clothes that helps you to try different asanas and to stretch.
  4. Also warm up before you start doing your asanas so that it doesn’t strain your muscles.
  5. Last but not least it is important that you maintain consistency.

Benefits of Yoga:

1. Improving Balance And Co-ordination:

Yoga poses for children helps them to gain physical and mental poise. The asanas help kids to gain mental clarity, stability and to increase their focus and attention naturally by merely trying these poses.Yoga position for children are basically focused on developing balancing skills and to create a peaceful environment through meditation. By learning these asanas, kids learn to improve their physical balance, which would give them the sense of accomplishment. Learning to balance is the key element of yoga. Co-ordination is tied to balance, and if children learn to balance, then they can also improve on co-ordination.

See More: Shilpa Shetty Yoga Tips

2. Strengthens The Body-Mind Connection:

A sound mind in a sound body is the objective of performing yoga. The kids yoga sequence helps them to calm the mental spirit and exercise the physical body. In the fast paced world that children love today, children are exposed to all sorts of pressures, be it parental, social or peer. Simple yoga for kids, by connecting the mind and the body helps to alleviate and also handle such pressures with ease.

3. Boosting Self Esteem And Confidence:

When a child learns to master a pose, it boosts the confidence and self-esteem of the child. Benefits of yoga for children includes gaining perseverance, to instill compassion and patience in kids, so that they may work towards their goals and accomplish them.

See More: Benefits Of Prenatal Yoga

4. Enhancing Physical Flexibility:

The asanas help kids to work various muscles in their body. It strengthens stretches and tones various organs of the body, which in turn enhances their overall flexibility.

5. Focus And Concentration Development:

Practising yoga not only works the muscles, but also calms the mind. As a result, children would be able to focus and concentrate more in anything they put their mind to.

6. Regulates the Functions of Various Systems in The Body:

Different asanas focuses on various aspects of the body. Hence, it helps to stimulate the functioning of various organs of the body, balances the hormones, improves immune system and boosts metabolism. The main focus of yoga is in deep breathing; hence it improves the respiratory system.

See More: Breathing Exercises In Yoga

7. Makes them Creative:

Children who practices yoga on a regular basis would be able to have better imagination and can be highly creative. Since yoga clears the mind, a person would be able to widen their imagination and come out with great creative skills.

After having stated some of the benefits of yoga for children, here are some asanas that you can make your children do within the comfort of their home. They are very simple to do, and with proper guidance, they can do it on their own in no time.

1.Virabhadrasana – 2 or Warrior Pose:

This asana helps to strengthen the legs and core. It stretches the chest and the shoulders. Kids who complain of back aches can find relief by doing this asana.

Warrior Pose


  1. Begin by standing with your feet wide apart.
  2. Inhale as you lift your arms in line with your shoulders.
  3. Turn your right foot out, bending at knee. Ensure that the knee does not go beyond the 90 degree angle.
  4. Keep your torso tall and spine straight and look to your right.
  5. Inhale and go back to original position.
  6. Repeat the same on the other side.

2. Balasana or Child Pose:

The benefit of doing this asana is that it stretches the thighs, ankles and hips. The mind is calmed by doing this asana, and hence it relieves stress and fatigue.


  1. Begin by kneeling on the floor, with your big toes touching each other.
  2. Sit on your heels and keep your knees hip-width apart.
  3. Now exhaling, bring your head down, resting it on the ground in front of you.
  4. Your hands can rest wherever you feel they would be comfortable, ie, by your side or on either side of your head, etc.
  5. Remain in this pose and take deep breaths for 20-30 seconds. Then return back to original.

3. Dhanurasana or Bow Pose:

Dhanurasana strengthens the back muscles and helps to improve posture. The entire body is stretched by doing this asana.


  1. Lie on your tummy with your hands on the sides of your body , palms facing upward.
  2. Now exhale, bending your knees.
  3. Stretch out your hands to your back and try to take hold of your ankles.
  4. Now inhaling, raise your heels towards the ceiling, so that the thighs are lifted away from the floor. This would also make your chest lift away from the floor.
  5. Look straight and hold this position for a few seconds.
  6. Release as you exhale.

If this asana is not possible, you can do a ardha dhanurasana or half bow pose. In this pose, instead of lifting reaching both legs with both hands, you can must use only one leg and leg hand. Alternate the legs and hands, while doing ardha dhanurasana.

4. Tadasana or Mountain Pose:

Performing tadasana reduces flat feet, improves posture and strengthens the core muscles and legs.


  1. Begin by standing with your toes touching each other and heels apart by a few inches.
  2. Swing yourself back and forth, gently and slowly come to a standstill. This would balance your weight evenly on both feet.
  3. Keep your thigh muscle firm, raise your knees and draw in your tummy..
  4. Force your shoulders into your back and let your arms hang beside the torso.
  5. Breathe deeply and stay in this pose for almost a minute and release.

The little angels would thank you when they have grown up, for a healthy body and mind they have!!

5. Setu Bandhasana or Bridge Pose:

Practicing the bridge pose improves blood circulation, stimulates the lungs and abdominal organs. It also helps to alleviate mild depression and stress.


  1. Lie on your back and bend both your knees by placing both the feet flat on the ground with your knees apart.
  2. Move your arms alongside to your body with your palms facing down and little fingers must slightly touch your heels.
  3. Now press your feet into the ground, inhale and pull your hips up. Squeeze your knees to maintain the distance between the knees.
  4. Press down your arms and shoulder on the ground and lift your chest up. Take a deep breath and hold for 10 seconds.
  5. Slowly exhale and lie back on the floor and relax. Repeat this 4-5 times.

6. Vrksasana or Tree Pose:

The tree pose is generally done to attain balance, physical and mental steadiness and poise. It enhances your focus and calms your mind. It stretches your torso, thighs and also strengthens the ankles, calves and legs.


  1. Begin with Tadasana or the mountain pose. Shift your weight on your left leg and using your right hand slowly reach down to your right ankle pull it up gently such that the sole of your right foot rests on your inner left thigh.
  2. Make sure that your right foot rests either above the left knee or below the knee.
  3. Now let go of your right hand and bring both your hands above your head.
  4. Take a deep breath, choose a spot and concentrate at that spot for about 30 seconds.
  5. Fall back to Tadasana while exhaling slowly.

Yoga Meditation for Kids:

Kids generally tend to be more active and adding something fun to keep them engaged would make it easier for them to learn. Here are few tips:

  1. Ask them to think of their favorite color and to imagine a balloon of that color. Now make them take a deep breath till they picture the balloon to be full.
  2. When the balloon is full ask them hold their breath for few seconds and then slowly release the air in the balloon by exhaling.

Fun Yoga for Kids:

It’s important to keep the kids engaged in what you teach as they are easily distracted and very active. So here are few suggestions that can be used to incorporate in the asanas and also keep the kids entertained.

  1. Make sure to be creative so that they enjoy themselves while they practice the asanas.
  2. Pay attention to their passions and interests so that you can derive asanas based on that.
  3. Also observe their energy levels and learning techniques, so that you could teach more effectively.

Precautionary Measures and Contraindications:

Exposing children to yoga at a young age is beneficial as it leads to a healthy lifestyle. But at the same time, it is essential to take some precautionary measures. The following points are few suggestions for the same:

  • It is essential to factor in the overall health of the children before enrolling them into yoga sessions
  • Children with certain ailments such as asthma, bronchitis etc. may have to avoid few breathing techniques.
  • One must take proper measures while stretching and performing few asanas that may strain your muscles, in order to avoid muscle tears and joint injuries.

People of all ages from adults to children and preschoolers have been practicing yoga, which is essential for a healthy lifestyle and to maintain that connection with mind, body and soul. It gives you a new perspective of life and always keeps you aware and fresh. One gains mental stability and it enhances brain activity, leading a balanced healthy life.So, start today and take a vow to live healthy. Our yoga for preschoolers is aimed at an overall development of the child.

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