Yoga for Children: Asanas that Help Reduce Weight

Yoga for weight loss for kids

Ayurveda focuses on well-being through three factors: a healthy diet, rejuvenating exercise and a holistic lifestyle. Yoga is one of the best ways to break a sweat without feeling exhausted because it calms your mind and alleviates stress at the same time. It not only makes the muscles strong and flexible but also balances the harmony between mind, body and spirit.

Weight gain is a major cause of concern in children. If not controlled in time, it may lead to diseases such as obesity, high blood pressure, etc.

The current lifestyle of children includes long hours of sitting with no physical activity, further leading to weight gain. Yoga not only becomes a physical activity for them but it also effectively and efficiently burns the excess fat and aids in weight-loss. 

1. Surya Namaskar (Sun Salutation)

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Surya Namaskar is a set of 12 Asanas and is one of the best Yoga Asanas to reduce weight quickly. It boosts circulation, aids in accelerating metabolic and digestive processes and also brings a seamless glow on the faces of the kids.

Steps to Perform Surya Namaskar:

Step 1: Pranamasana (Stand in prayer pose)

Step 2: Hastottanasana (Inhale and lift your arms overhead) 

Step 3: Hastapadasana (Exhale and bend forward while standing)

Step 4: Ashwa Sanchalanasana (Inhale, sit on your left leg and push your right leg as far as possible)

Step 5: Adho Mukha Svanasana (Exhale and switch to downward dog facing pose)

Step 6: Ashtanga Namaskara (Salute with eight parts of the body with your hips raised high)

Step 7: Bhujangasana (Inhale and rise to cobra pose)

Step 8: Adho Mukha Svanasana (Exhale and switch to downward dog facing pose)

Step 9: Ashwa Sanchalanasana (Inhale, sit on your right leg and push your left leg as far as possible)

Step 10: Hastapadasana (Exhale and bend forward while standing)

Step 11: Hastottanasana (Inhale and lift your arms overhead)

Step 12: Pranamasana (Exhale and stand in prayer pose)

2. Dhanurasana (Bow Pose) 

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Dhanurasana reduces the weight around the abdominal area. It strengthens the muscles of the thighs, abdominal, arms and legs. It also reduces stress and fatigue in kids. 

Steps to Perform 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.

3. Bhujangasana (Cobra pose)

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It strengthens the muscles of the back and spine while making them more flexible. It also strengthens the muscles of the shoulders and abdomen. It alleviates stress in kids and aids in weight loss.  

Steps to Perform Bhujangasana:

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 backwards. 

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.

4. Kapalbhati Pranayam

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Clears congestion from the air passages and accelerates the rate of metabolic activities in the body. This helps in burning the excess fat deposition.

Steps to Perform Kapalbhati Pranayam:

Step 1: Sit erect and comfortably. Place your hands on your knees.

Step 2: Inhale deeply and contract your lower belly.

Step 3: As you exhale, release the breath in a short burst

Step 4: Focus on exhaling and repeat it slowly before quickening the pace. 

5. Utkatasana (Chair Pose)

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Utkatasana increases the metabolic rate in the body and accelerates the process of burning the fat. It also strengthens the muscles of the thighs, legs and knees.

Steps to Perform Utkatasana

Step 1: Stand with your feet and knees together

Step 2: Bend your knees forward at a right angle and lower your hips till they are at the same height.

Step 3: Stretch your arms overhead, aligning with your ears. 

Step 4: Breathe. 

The Takeaway

With numerous benefits of Yoga, including weight-loss, stress alleviation and strengthening of muscles, Yoga is a perfect physical workout for children. With the current lifestyle of kids, weight gain and obesity have become very common. Bringing Yoga into their routine will help kids lose weight, stay fit and healthy and nurture them for a healthy future.

This article is reviewed by Suchitra Marwah


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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