Yoga can seem like such a serious exercise, with its extreme postures, breathing exercises and deep meditation. You may not believe that kids, even those under the age of 5, can participate and excel in yoga classes. Exercise is a fundamental part of health, and the earlier your kids begin exercising, the healthier they can be later in life. Yoga incorporates cardiovascular activity, strength training, flexibility, and fun. Check out your local yoga studios and ask about yoga classes for kids.
Exercise and Kids
Children should ideally be getting between 35 and 60 minutes of exercise per day, according to the American Academy of Orthopaedic Surgeons. Unfortunately, only one in four school children participates in enough activity per day, and 37 percent of children between 6 and 11 are obese. Bones grow in size and strength during childhood, so children need physical activity and proper nutrition during this crucial time.
Types of Exercise
Just like adults, kids need a mix of cardiovascular and weight-bearing activity. Bone mass gained during childhood can help determine the health of your bones throughout your life. The American Academy of Orthopaedic Surgeons says that your kids should participate in weight-bearing exercise, where they are moving their muscles and bones against gravity. They also need cardio exercise, which strengthens the heart and lungs and can reduce stress and depression. Yoga incorporates both cardio and weight-bearing activity, as well as relaxation and fun.
Yoga Benefits for Kids
Stress is not exclusively an adult concern. With all of their activities--such as school work, video games, piano lessons and sports--kids can feel the pressure of fitting it all into one day. Yoga Journal states that the "hustle and bustle" of daily life can take its toll on their joy. Yoga enhances your child's flexibility, strength, coordination and body awareness. The repetition of certain poses will work different muscle groups, and the breathing exercises can teach your child stress-busting techniques at an early age.
Integrating Play
Yoga for kids is not all about breathing and postures. Many kids' yoga classes incorporate play, storytelling, drawing and music. Some yoga poses were developed based on animals, birds and insects. Using a child's imagination, these poses can come alive, allowing them to create stories and interact with others in the class. They learn by playing, singing, moving and imitating.
Considerations
Poses should be introduced to kids gradually, keeping in mind that preschool age children may not be strong enough for certain postures. If your child has special needs, talk to her doctor and the yoga instructor first. The instructor can modify poses accordingly. In fact, Yoga4kids.org lists classes for children with special needs. They receive more personalized instruction, working through poses that are designed to stimulate their muscles and brains in a certain way.
Poses
Yoga4kids.org has a list of yoga postures that kids can perform. They can learn to "soar" in crow pose, which strengthens the wrists and arms while improving concentration. They can "spin" in wheel, a pose that encourages flexibility of the spine and strengthens legs. Sometimes they may need to "hide" in turtle pose, allowing them to feel safe and protected. They can strengthen the legs, hips and eyes when they "hit the bullseye" in archer pose. When they "glow" in candle pose, they can reduce fatigue and work on their inner strength. Many other poses can be performed by children, although they should always be supervised by a certified yoga practitioner.
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