In today’s fast-paced world, where children are easily distracted with technology and exposure, it’s not uncommon for children to struggle with sitting still and maintaining focus. With so many things happening around them, finding a balanced pace in life can be a challenge at such young age. However, yoga comes to the rescue as it helps children cultivate the habit of calmness and enhance their ability to concentrate. The practice of yoga has been proven to calm the mind, release piled up energy, and promote a sense of inner balance. Sabrina Merchant, a certified kids yoga expert, founder of Li’l Yogis, and the author of the book Ocean Yoga shares some easy and effective yoga poses that can help kids stay calm and focused.
Tree Pose Or Vrikshasana
Stand straight with your feet together, toes pointing forward, and knees aligned. Bring your palms together at the center of your chest, near the sternum. Take a moment to find a focal point with your eyes. Shift your body weight onto your left foot and turn your right knee out to the side. Allow your right heel to rest on your left ankle, ensuring that your toes remain in contact with the floor. If you feel balanced and stable, you can try lifting your right foot up to rest on the inside of your calf, or for a greater challenge, bring your foot all the way up to press into your inner thigh.
As you find your balance, slowly extend your arms upward. You can choose to keep your hands apart or bring them together above your head, creating a graceful branch-like shape with your arms.
Maintain this pose, known as the Tree Pose or Vrikshasana, for three to ten slow, deep breaths. Allow yourself to find a steady rhythm of inhalations and exhalations, focusing on your breath as you hold the pose.
Lizard Pose Or Hasta Padasana
Start by coming to a kneeling position on your mat with hands on waist.
From the kneeling position, take a step forward with your right foot. Bend your right knee. Bring your hands down on the floor and your front foot should now be positioned between your palms on the floor. Lift your back knee off the ground. Maintain this position for a comfortable duration, focusing on your breath and stay relaxed.
Fish Pose Or Matsyasana
To practice the fish pose, begin by sitting on the floor and stretching your legs straight in front of you. Slowly recline backwards, supporting your body with your arms and elbows, as you aim to lie flat on the floor. Place your forearms on the floor with your palms facing down. Drop your head behind and, if possible, come onto the crown of your head. Hold this posture for 4-5 breaths, allowing yourself to relax and experience the stretch in your upper back and neck. Afterward, slowly lie down flat on the floor and gently sit up with the support of your hands.
King Dancer Pose Or Natrajasana
To practice the King Dancer pose, start in Mountain Pose. Bend one foot up behind you, reaching back with the same-sided hand to hold onto your foot. Keep your body upright and balanced as you lift your free hand over your head. Maintain your balance and gently begin to lean forward, gradually lifting your bent leg higher towards the ceiling. Feel the stretch in your standing leg and the opening in your chest. Hold this pose for a few breaths. Repeat the same sequence on the opposite side.
