A study by California State University found that children who practiced yoga regularly not only had improved overall health, but also performed better academically. Yoga is a gentle form of exercise that can be modified to accommodate just about any fitness level. Because they are still developing, children are particularly adept at learning even difficult postures. In addition, many yoga poses are named after animals, making them fun and easy to imitate.
Seated Postures
Following a few minutes of deep breathing, seated postures are a common way to begin a yoga session. Some animal postures in this category include Frog Pose, Cobra Pose, Lion Pose, Pigeon and Monkey or scissor splits. Frog, which is performed by kneeling with the legs wide open, then stretching forward on the floor with the hands, helps to open the hips and stretch the inner thighs. The Cobra, which is made by lying on the floor and pushing the upper body up while extending the arms, helps to stretch the spine. Lion, which can be practiced while in cobra, is made by opening the mouth wide and roaring while looking up toward the ceiling. Pigeon and Monkey are both versions of the splits that stretch the hamstrings, thighs and groin muscles.
Standing Postures
After loosening up the muscles with floor exercises, children can practice standing postures to help build strength and develop balance. Some standing postures are vertical, and others require inversions, where the upper body turns upside-down. Popular poses for kids are Dolphin Pose, Eagle Pose, Downward-facing Dog Pose, and Tree Pose. Dolphin, like Down-dog, is practiced by bending forward at the waist, then resting on the forearms with the fingers laced together. The body comes forward toward the hands, then backward, pushing the hips up toward the ceiling, much like a dolphin pops in and out of the water while swimming. It stretches the hamstrings and strengthens the arms. Eagle Pose and Tree Pose are both practiced balancing on one leg. They help to strengthen the legs and develop focus.
Stress Busters
A yoga session should end with a few minutes of gentle stretching, rest and relaxation. This help the body to release tension and relax. Two popular poses used to relieve stress include Balasana, or Child's Pose and Savasana, or Corpse Pose. Cat and Cow Pose also help to release tension in the spine. This is an easy pose, performed while kneeling with the hands directly under the shoulders. While inhaling, the child looks up and lets the belly drop down toward the floor like a cow. When exhaling, the back is arched like a cat and the chin tucked toward the chest. This is then repeated for two or three more breaths.
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