Health : beneficial effects and positions to try
Why is yoga for children important? Today, children’s daily lives are very busy. They go to school, they do extracurricular activities and do their homework at night, they spend time with the rest of the family and do other extracurricular activities on weekends.
Children’s yoga has many positive aspects for children’s health
Yoga for children is important for the same reasons as it is for adults. Yoga helps children to relax, to release stress and anxiety, to sleep better, to improve their emotional state, to develop their empathy, to improve their mood. Practicing yoga with children also teaches them how to be more aware, which is just one of many ways to teach children to be aware.
Yoga for children is both an individual activity but also a social activity
Being adults, stress is something we have learned and adapted to. Stress is only a regular part of our life. But for the little ones, stress is something they meet for the first time and are not yet sure how to go about it. It is then up to us adults to give them the right tools that will allow them to manage their emotions. Here are some exceptional positive effects of yoga for children:
Yoga has the same beneficial effects on children as it does on adults
Yoga for Kids Improves Memory and Cognitive Function
Yoga for kids helps improve memory and cognitive function in little ones by teaching them to focus. Practicing yoga requires concentration in both the body and the mind. We have to pay attention to the movement of our body and to the fact how our breathing coordinates with this movement.
Yoga can have beneficial effects on a child’s memory and cognitive function
Certain yoga positions and in particular the positions on the scale require to focus more than some other positions require. When children practice yoga, they essentially practice their ability to focus on a particular task. In their daily lives, this translates into better concentration and better cognitive functioning in school, which leads to improved academic results.
Taking Yoga Classes Will Make Your Child Happier
Yoga for Kids Can Improve Social Relationships
Yoga is generally seen as an individual activity. And even if this is partially true, yoga for children also has a social aspect. We attend yoga classes with other people and so we are part of a yoga community where we can share this experience with other people.
Yoga classes for kids make it easier to make friends
For children, the whole practice of yoga is also a social practice. Children’s yoga usually includes songs, games, and other activities that require children to move together and learn from each other. Especially with your partner for yoga poses. This creates a positive and engaging environment in which children have fun, talk to each other and learn to trust each other.
By doing yoga, children learn to trust each other more easily
Yoga for Kids helps cultivate an increase in self-esteem, self-confidence and empathy towards others which results in more positive relationships with others by reflecting their positive attitude towards themselves on others.
Child will sleep better after a yoga session
Yoga for Children Improves Quality of Sleep
Getting your body moving before bed at night is a great way to improve the quality of sleep. When we are stressed or overwhelmed, our bodies are tense and our minds are filled which reduces our ability to sleep well. This is equally true for children.
Yoga helps release negative emotions
There is a tendency to think that children accept everything more easily and that they do not feel stressed, but this is simply not true. Children are not stressed about their financial situation or because they are late for work, but they are stressed by their schools and their relationships with their friends.
Stressed children can remedy stress through yoga
Practicing yoga helps children release stress by using their breath to calm the mind and nervous system. The physical practice of yoga also helped to release tension and negative emotions in the body, helping them to fall asleep faster and sleep longer.
Yoga will make children physically stronger
Yoga for Kids Improves Strength and Breath Control
Yoga requires a certain strength, both physical and mental. When yoga is practiced regularly, one begins to notice cognitive and physical changes and more particularly improved flexibility, a stronger upper body and mental clarity. All this freshly found strength is related to breathing.
Yoga teaches you how to control your breathing
When we breathe hard or fast, we increase muscle tension, we reduce concentration and intensify our fight or flight response and all this has negative effects on our minds and bodies.
Learning to breathe cleanly and build physical and mental strength from a young age helps reduce the chances of obesity, depression and depressive symptoms while increasing self-esteem, confidence and improving well-being. general.
Yoga Can Reduce the Chances of Obesity, Depression and Depressive Symptoms
Yoga for Kids Increases Determination and Persistence
Yoga is a fun activity for children in a non-competitive environment in which they learn new yoga positions and techniques for breathing. And when kids find something fun, they always want to know more about it.
Children also like the feeling they get when they manage to do something they didn’t know how to do before. Like the Crow Pose position – it is very fun for children and at the same time it can be very difficult to do. But when the kids learn how to practice the position and keep practicing it, they are very excited and want to show everyone the new thing they learned in the yoga class.
This determination and perseverance causes a feeling of excitement in children. And when that happens, children want to keep this pleasant feeling at all costs. In their daily lives, children learn that persevering even when it is difficult always pays off and they want to bring this excitement to other aspects of their lives.
Yoga for Kids Improves Self-Regulation
Self-regulation is the ability to recognize and change one’s behavior, thoughts and emotions according to a concrete situation. Self-regulation helps children to solve their problems and adjust to new challenges, and also helps them to ask themselves and achieve new goals in life, long or short term.
By paying attention to our body and also to our mind, we begin to better understand our thoughts and feelings. The practice of yoga helps children understand and manage their emotions depending on the situation. For example, if the child is frustrated at school, he is less likely to pay attention to the new material learned at school and thus does not learn anything from the new information. But by learning to think inward and recognize what it needs in a certain situation, children can learn to manage the situation and their emotions more effectively and in a more appropriate way.
Yoga for kids helps make them more independent and improves their adaptability
As already mentioned, yoga is both a social and an individual activity. One of the positive aspects of yoga is both individual and social because it helps children recognize what the words “individual and social” mean.
Children rarely do things on their own. After all, they are children! It is up to us adults to make the decisions for them. However, it is still important that children learn how to do things themselves. Practicing yoga is a great way to teach your child independence.
By increasing independence in practice, children are also helped to develop their coping skills. Being children, they have the support of their families and the comfort of familiarity. But this changes as it grows. It is important for children to be independent and to fend for themselves while having the support of their loved ones. Otherwise, children will be left without the tools necessary to fend for themselves.
Yoga for Kids Helps Improve Their Mood
Like any physical exercise, practicing yoga helps children break free from negative thoughts and feelings, gives them mental clarity, and helps them feel better about themselves. When we do something physical, like yoga, our body releases endorphin, creating a feeling of calm and happiness. Yoga is also a fun activity in which children can play games and be with their friends in a non-competitive environment while learning a lot about themselves.
Yoga for Children Reduces Stress and Anxiety
Improving mood also means reducing stress and anxiety. The same mood-enhancing endorphins also affect stress and anxiety. Did you know that we physically hold negative emotions in our bodies, usually in the neck and lower back? Sometimes having negative emotions is good, but only in small doses.
For children it is important to learn the balance between positive and negative emotions. When we are ready to let go of the negativity, the yoga practice helps to reduce stress and anxiety by releasing tension from the body, literally releasing the accumulated negativity that children have in their bodies.
Yoga for children does not require children to have yoga knowledge to start practicing it. They simply need to start and then yoga will become a part of their life. Yoga allows them to stay active, to rebalance their minds and bodies and to concentrate. Yoga does not require great practice or elaborate equipment. Yoga for children can be practiced in the garden, at home or at school by simply having a mat. Here are some easy yoga positions for kids that are quick and can be practiced every day:
The yoga position Bridge or Setu Bandha Sarvangasana
Position Bridge ()
This rejuvenating “bridge” position gives a good stretch to the spine and thighs. To do this, the child must: lie on his back; bend your knees a bit and keep your feet flat on the floor, hip width apart; knees and ankles should be in an upright position; place the arms in the rest position next to the body with the palms down; breathe deeply and lift your lower, middle and upper back from the floor; balance the body so that the arms, shoulders and legs support the weight of the body; keep your buttocks tight; have fingers intertwined and hands pushed to the floor to help lift the torso higher. Ask the child to stay in this position for as long as possible and breathe gently while keeping the position. Then ask him to breathe out and relax.
Warning ! If the child is having difficulty lifting the pelvis from the ground, slide a solid bolster under their sacrum to rest their pelvis. In case of neck or shoulder pain, call a professional to refine the steps.
The Tree or Vrksasana position
Position Tree (Vrksasana)
The Vrksasana position teaches children the grace of trees, keeping themselves upright and maintaining balance. To do this, the child must: start the posture by doing the mountain position where the legs are straight, the arms are sideways and the muscles are firm; then the child should lift the right foot with the knee extended; place the right foot on the inside of the left thigh in a position comfortable for him; press the hands together above the head; to contemplate a point located about a meter and a half away; keep this position for about 30 seconds up to a minute; turn the hands over the chest and then lower the right leg; repeat with the left leg.
Warning ! If the child is not stable at first when trying to keep his posture, you can put him with his back towards a wall.
The Cobre position or Bhujangasana
Position Cobra (Bhujangasana)
Stretching can help build a strong back, abs, and strength. To make the position, the child must: lie down with the face down with the toes flat on the floor and the palms on each side of the body; pull the shoulders slightly toward the spine; engage the abdomen while exercising while keeping the lower back well protected; lift the body in the position of a cobra while keeping the chin high; use hands to support each other but without putting unnecessary pressure on them; stay in position for 15 to 30 seconds before gently releasing the body to the ground. This is an excellent morning yoga position to be practiced daily.
Warning ! Have the child arch their back as much as the body can support. Each child has a different flexibility, so don’t force it.
The Cat or Marjaryasana position
Cat Position (Marjaryasana)
The position of the cat is a gentle kneading for the back and the body. To do this, the child must: put himself in a genitals position using the genitals and the arms; genitals should be placed directly below the hips and toes rolled up; wrists, elbows and shoulders should be straight and perpendicular to the floor; the center of the head should be in a neutral position with the eyes on the floor; when he exhales, the child must bend the spine towards the ceiling; release your head to the ground without forcing your chin toward your chest; return to the initial position while exhaling gently.
Warning ! If the child has difficulty bending their backs, place your hand on and between the shoulder blades for support.
Bow Position (Dhanurasana)
Bend your back like an arch and open your chest and shoulders with the bow pose. How to do it: lie flat on your stomach, keeping your arms stretched along the sides of the body and your head resting on the mat; inhale and bend the genitals by bringing the feet towards the hips; grasp the ankles with both hands; lift your shoulders, torso and hips off the floor looking straight; hold the position for four to five minutes, then lower the knees and release the feet; stay on the stomach.
Warning ! The bow position requires a lot of stretching, so if your child feels heavy in the lower back, keep the position lower until you reach a more comfortable position for stretching. Help the child park his ankles by lifting the body.