Adults are not the only ones who should exercise. According to the National Institutes of Health, kids need "at least an hour of physical activity" each day. Yoga provides a fun alternative form of fitness for children. Marsha Wenig of "Yoga Journal" points out that yoga not only provides exercise, but helps to relieve stress and improve concentration levels. It also can enhance children's "flexibility, strength, coordination, and body awareness." Always check with a health care professional before starting children in a regular fitness program.
Pranayama
Any yoga practice should begin with deep breathing and warm-up exercises. Breathing exercises help children develop focus and concentration. The most basic breath, ujjayi breath, can be compared to the sound of the ocean. Children can pretend they are at the beach while learning to focus their attention and control their breathing. Other techniques, such as lion pose, which is practiced by sitting up and roaring like a lion, can be fun to practice while relieving tension in the body.
Animal Poses
Most yoga postures are named after what they resemble, such as animals. Children may find animal poses simple and fun to try. Cobra pose, downward-facing dog pose, cat pose, dolphin pose and sphinx are all easy to imagine and imitate. While some animal poses such as crane and peacock may require a little more balance and strength, they are often easier for children to master than adults. Because of the tendency to hold the breath, children may need to be reminded to continue breathing deeply while holding these postures.
Elements of Nature
Like ujjayi, or "ocean" breath, the names of many yoga postures can be found in nature. Some simple nature poses that can be practiced by those of all levels, including children, are: tree pose, mountain pose, bridge pose, staff pose and lotus. Marsha Wenig of "Yoga Journal" suggests children could count or practice their ABC's while holding yoga postures. Children who enjoy a challenge might try bow pose, which is a deep back-bend, or half-moon, which requires balancing on one hand and foot.
Relaxation
Just as it is important for adults to cool down following a workout, so it is for children. Five to 10 minutes at the end of a session should be dedicated to total relaxation. Simple postures such as happy baby pose and corpse pose help release tension in the body and allow children to relax. These are both practiced lying on the mat, with the back on the floor. The eyes should be closed and the child should continue to breath deeply. Happy baby allows the child to rock back and forth gently, while corpse pose is practiced lying perfectly still.
Family Time
In addition to allowing children to explore different yoga poses on their own, "Yoga Journal" suggests parents and children practice together. Once children learn the basic postures, allow them to lead the session, choosing their favorite poses and giving the instructions. Yoga provides an opportunity for children to use their imagination, as they are able to imitate the sites and sounds of nature.
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