Yoga is known to have great mental health and healing benefits that can help children unwind, fill them with positivity. Here, kids yoga expert Sabrina Merchant, founder Li’l Yogis, lists some asanas that can help boost mental health in children.
A form of physical, metal and spiritual exercise, the benefits of performing yoga is by now known to most.
A way of life for those who practice it, yoga is a total body workout that combines stretching and strengthening asanas (poses) that involve deep breathing, focus and meditation.
So, given that our lives are fast-paced and there's less time to devote to ourselves, especially when the pandemic-induced lockdown and the adjustment to the 'new normal' is taking a toll on many including children who are taking online classes, tuitions and don't have enough time to spare for any kind of physical activities, practising yoga can help boost mental health and help children inculcate a healthier lifestyle.
Nowadays, children experience stress, anxiety and depression due to various reasons. Yoga is known to have great mental health and healing benefits that can help children unwind and fill them with positivity. Yoga helps with muscle strength, self confidence, coordination, balance, self awareness and so much more.
So, to know what are those asanas that can help children boost mental health, we at DNA spoke to certified kids yoga expert Sabrina Merchant, founder Li’l Yogis and Author of 'Ocean Yoga'.
Sabrina helped us list five such asanas, which when practised on a regular basis is sure to calm the child's mind and help him/her unwind.
Take a look.
1. Lotus Pose/Padmasana
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Encourage your children to begin their day with this yoga posture which helps deepen meditation by calming the mind and alleviating various physical ailments.
How to do :
- Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
- Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
- Now, repeat the same step with the other leg.
- With both the legs crossed and feet placed on opposite thighs, bring your palms together towards the centre of your chest.
- Keep the head straight, spine erect and eyes closed.
- Hold and continue with gentle long breaths in and out.
2. Down Dog Pose/Adho Mukha Svanasana
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Deservedly one of yoga’s most widely recognised pose, this pose offers the ultimate, all over, rejuvenating stretch.
How to Do:
- Start in an all fours position, with your hips above your knees and shoulders above your wrists.
- Bring your hands slightly forwards of your shoulders, with your middle finger pointing forward, spread your fingers.
- Tuck your toes under , lift your knees and push your hips up and. back into the air. Keep your arms straight , your head and neck relaxed away from your shoulders.
- Press your hips back as you stretch your heels down toward the floor.
- Lower back down to the start pose and by bringing your knees back on the ground and sit back on your heels.
3. Snake Pose/Bhujanasana
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A simple pose to develop faith, self-confidence, and a calm state of mind. It also acts as a stress reliever and relaxes the mind.
How to do :
- Start by sleeping on your belly, forehead on the floor, legs stretched out and feet touching.
- Bring your palms close your chest making sure your elbow are close to each other.
- Lift your head, upper body, arms. Legs remain on the floor.
- Hold this pose. Come out of the pose by bending your elbows and bringing your body back on the floor.
4. Butterfly Pose/ Bhadhakonasana
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The Butterfly Pose is an easy and fun exercise for children. It can be practised when feeling stressed or anxious as it helps release tension and fatigue.
How to do :
- Sit up tall and bring the bottoms of your feet together to form your butterfly wings.
- Breathing in lift your knees. Breathing out lower your knees
- Continue to breathe and flap your wings.
5. Tree Pose/Vrikshasana
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Focus, concentration and balance can be difficult for some children. With practice, Tree Pose offers an opportunity to enhance those skills and builds confidence.
How to Do:
- Begin with standing straight with toes, feet and knees together. Palms together at the sternum. Find a focus point with your eyes.
- When you are ready shift your weight to the left foot and turn your right knee out to the side.
- Rest your right heel on the left ankle, keeping your toes on the floor. If you are feeling balanced, try lifting your right foot up to rest on the inside of your calf, or bring your foot up all the way to press into your inner thigh.
- Slowly grow your arm branches by reaching up to the sky. You can bring your hands together over head or keep them apart.
-Balance her for three to ten slow, deep breaths or for as long as you are able to.
