Yoga Asanas for Kids: Nurturing the mind and body of the Children

Yoga for kids

Ayurveda is not just a medicinal practice but a way of living life. Nurturing the values and benefits of Ayurveda at an early stage can reap long-term health benefits. Yoga is one of the most important aspects of Ayurveda that enriches our life with exercise. It strives to maintain a balance between the mind, body and spirit. 

Children, these days, face stress and fatigue due to their high-demanding lifestyle, including school and co-curricular activities. With long durations spent on desks, the physical posture and flexibility of the kids get hampered and lead to the onset of many diseases in the future.  A daily routine of Yoga can prevent this from happening, while at the same time, making sure to relax their mind and alleviate fatigue.

Best Yoga Asanas for the Kids

There are many Yoga Asanas that kids can perform easily. These Yoga Asanas have innumerable benefits and can create a major impact on the health of the kids. 

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Bhujangasana (Cobra pose)

Bhujangasana strengthens the muscles of the shoulders and the back. It improves the flexibility of the body while toning the abdomen. It also enhances blood circulation and alleviates stress and fatigue. 

How to do Bhujangasna?

  • Step 1: Lie down on your stomach with your legs close together and palms touching the ground on either side.
  • Step 2: Inhale and gently pull your shoulders, chest and abdomen backward. 
  • Step 3: Stretch back as much as possible with your navel touching the ground.
  • Step 4: Exhale and slowly bring your upper body to the floor and relax.

Dhanurasana (Bow pose)

It strengthens the back and the abdominal muscles of the kids. It additionally improves flexibility and reduces stress.

How to do Dhanurasana?

  • Step 1: Lie on your stomach with feet apart. 
  • Step 2:  Fold your knees, pull your hands backward and touch your ankles.
  • Step 3: Inhale and lift your chest while pulling your legs towards the back.
  • Stay 4: After 20 seconds, exhale and gradually bring your chest and legs to the ground. 

Marjariasana (Cat pose): 

Marjariasana strengthens the muscles of the wrists and shoulders which is very important for the kids in school. It also improves the digestive process and boosts blood-circulation while relaxing the mind.

How to do Marjariasana?

  • Step 1: Set your body up to all fours. Keep your hand and legs perpendicular to the floor while maintaining them hip-width apart.
  • Step 2: Inhale and push your navel down, while lifting your chin and head backward.
  • Step 3: Exhale and lift your navel to form an arch, while dropping your chin down.
  • Step 4: Repeat it 2-3 times and then gently come back to the normal position.

Hasta Padasana (Hand to foot pose)

Hasta Padasana strengthens the muscles of the spinal cord and the back and improves blood circulation, especially to the head. It not only boosts the digestion process but also stimulates the nervous system.

How to do Hasta Padasana ?

  • Step 1: Stand straight and inhale as you lift your arms overhead.
  • Step 2: Exhale and bend forward towards the feet. Try to touch the ankles while your head tries to touch the knees. Keep your body erect during this pose.
  • Step 3: Inhale as you lift your body and exhale as you drop your arms back to the primary position.

Tadasana (Mountain Pose)

Tadasana improves concentration, memory and awareness. It also boosts blood circulation and improves digestion. It brings energy to kids.

How to do Tadasana?

  • Step 1: Stand straight with a little distance between the feet.
  • Step 2: Raise your arms above your head and interlock your fingers.
  • Step 3: Inhale as you lift your heels and stand on your toes while raising your arms and stretching your shoulder.
  • Step 4: Exhale as you gently bring your heels and arms down


The primary benefits of Yoga in children are the strengthening of muscles and improving digestion and blood circulation. Another very important benefit derived from Yoga is the increased concentration among kids. Flexibility is very important while growing up and so is a healthy mental state. Yoga relieves kids from stress and fatigue and boosts energy and enthusiasm in them. These Yoga poses are perfect for kids who are beginning to step into Yoga and want to dedicate just 10-15 minutes in the morning to the same. 


Dr. Ashwini Konnur

Dr. Ashwini has 17 years of experience in Clinical Practice, Research & Education in the field of Ayurveda with competency in acute & chronic conditions & lifestyle diseases. She has also expertise in treating Female Infertility disorders, other Gynecological Problems & General disorders along with specialised focus in Ayurvedic detoxification therapies, Panchakarma & other Ayurvedic treatments


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