September 13, 2017
Dr. Sharanya Rathnam from Rhythm Yoga Dubai tells us about kid-friendly Yoga Asanas – how to do them right with their benefits for children!
Benefits of Yoga in children:
1. Improves Concentration
2. Improves Metabolism
3. Healthy growth for your child, both physically and mentally.
4. Develops Team spirit and Confidence.
5. Encourages healthy lifestyle from childhood.
6. Manage stress through Breathing, Meditation techniques.
Few basic and simple Asanas for children to increase their height, flexibility, and strength. Please do it under adult supervision.
1. Tadasana – Palm Tree pose
Steps of Tadasana (In standing position):
Stand straight take a deep breathe (inhale), raise both arms. Keep your arms upward by interlocking your fingers. Raise your heels simultaneously. Feel the pressure of stretching from toes to fingers. Now come to the original position with deep breathing (exhale).
Benefits of Tadasana:-
• Due to deep breathing it provides strength and expansion to the lungs.
• This is the best exercise to increase the height.
• Develops and activates the nerves of the entire body.
• It gives strength to vertebral column and heart.
• Cures the problems related to the indigestion.
• Give strength to arms and legs.
• Helps to remove lethargy from body.
2. Tiryaka Tadasan – Swaying Palm Tree pose
Steps of Tiryaka Tadasana:
Stand straight. Interlock your fingers of both hands facing the palms downwards. Inhale slowly and raise your hand upwards over to your head. Stretch your hands straight touching your biceps to your ears. Now while exhaling slowly bend sideways to your left side keeping the hands straight and biceps will be touching the ears. Try to bend as much as possible. Now inhale slowly and come up to the center. Repeat to the left side.
Benefits of Tiryaka Tadasana:
• Very good posture to reduce the side fat of the abdomen.
• Stimulates the bowel movements.
• Improve height
• Opens up the chest.
3. Padahastasana – Hand to foot pose
Steps for padahastasana:
Bend forward until the fingers or palms of the hands touch the floor on either side of the feet. Try to touch the knees with the forehead. Do not strain. Keep the knees straight. Exhale while bending forward.
Benefits of Padahastasana: • This pose is useful in eliminating or preventing stomach or abdominal ailments. • It reduces excess weight in the abdominal region, improves digestion and helps to remove constipation. • It improves blood circulation, makes the spine supple and tones the spinal nerves.
4. Virabhadrasana – II Warrior pose II
Steps of Virabhadrasana:
With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. Reverse the feet and repeat for the same length of time to the left.
5. Aswasanchalana – The Equestrian Pose
Steps for aswasanchalana:
Stand straight, feet together and stretch both the hands up keeping the elbow straight. Slowly stretch both the hands forward and bend down to touch the feet. Place the palms of the hands flat on the floor beside the feet. Stretch the right leg back as far as possible. The head should be tilted backward, the back arched and the inner gaze directed upward to the eyebrow centre.
Benefits of aswasanchalana: This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.
6. Parvathasan – Mountain pose Steps for Parvatasana
Steps for Parvathasan:
Begin on hands and knees. Keeps the hands in the same place throughout the practice. Lift the knees and push the heels back toward the ground. The legs and the arms should be straight. Bring the head and shoulders in the direction of the knees. Keep the shoulders relaxed the whole time.
Benefits of Parvatasana: • This pose strengthens the nerves and muscles in the arms and legs. • The spinal nerves are toned and circulation is stimulated especially in the upper spine, between the shoulder blades. • It increases height in children.
7. Bhujangasan – Cobra Pose:
Steps for Bhujangasana:
Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Release back to the floor with an exhalation.
Benefits of Bhujangasana:
• This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves.
• It tones the reproductive organs, stimulates digestion and relieves constipation.
• It also tones the liver and massages the kidneys and adrenal glands.
8. Ardha Halasana – Half Plow Pose
Steps for Ardha Halasana: Lie down in Shavasana (supine position). Join the both legs and keep your hand with the thighs. Slowly breathe in and raise the leg perpendicular to the ground keeping the knee straight. Breathe out and bring back your legs. Come back to the normal position and relax for a while.
Benefits of Ardha Halasana:
• Improves digestion and appetite.
• Improve blood circulation.
• Strengthens the thigh muscles and calf muscles.
• Helpful to reduce abdomen fat and lose weight.
• Stimulates the abdominal organs.
9. Forward bend yoga pose – Paschimottanasana
Steps for Paschimottanasana:
Breathing in, slowly raise your both the arms straight above your head and stretch up. Slowly breathe out and bend forward from the hip joint, chin moving toward the toes keeping the spine erect. Place your hands on your legs, wherever they reach, without putting much effort. If possible hold of your toes and pull on them to help you go forward. Breathe out and bring your arms down.
Note: it important to know that while bending forward it is important to move forward towards the toes, rather than down towards the knees.
Benefits of Paschimottanasana:
• Stretches the whole spine specifically lower back, hamstring and hips.
• Massages and tones the abdominal and pelvic organs.
• Improves the circulation.
• Stretches and strengthens the calf and thigh muscles.
• Activates the spinal nerves
• Tones the arms
• Reduces abdomen fat
• Improve the metabolism
• Increases the height
• Become energetic
10. Wheel pose – chakrasana
Steps of Chakrasana:
Lie down on your back with feet apart, bend your knees and place your feet on the ground close to your body. Now bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder width apart. Inhale and press your palms firmly into the floor. Lift your shoulders and elbow firmly into the floor. Your Feet should be pressed firmly into the floor. Inhale and lift your hips up. The spine should be rolled up so that it may seem to resemble a semi circular arch or wheel. Straighten out your arms and legs as much as possible so that the hips and chest maybe pushed up. Hold this pose for at least 15-30 seconds. To go back to original, bend your elbows to lower your head and shoulders to the floor. Then bend your knees and bring your spine and hips back to the ground and relax.
Benefits of Chakrasana:
• Strengthens liver, pancreas and kidneys.
• Excellent for heart.
• Good for infertility, asthma and osteoporosis.
• Strengthens arms, shoulders, hands, wrists and legs.
• Stretches the chest and lungs
• Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
• Stimulates the thyroid and pituitary glands.
• Increases energy and counteracts depression.
“Yoga is not an ancient myth buried in oblivion. It is the most valuable inheritance of the present. It is the essential need of today and the culture of tomorrow.” – Swami Satyananda Saraswati
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