Yoga for children is an excellent physical and mental exercise. We explain your benefits and we offer some simple exercises so that the child and the mother unload the tensions and relax.
Yoga is a psychophysical discipline with which conditions of great well-being are achieved for the body and the mind. Yoga postures are inspired by the elements of nature, experts say. Animals, plants, forms, which allow the practitioner to get in tune with his own body and also, as a reflection, with the energetic manifestations that these postures remember.
Children, more receptive and ductile than adults, receive many benefits through yoga: a general musculature and spine, in particular, stronger ones, a correct posture that reduces deviations and back pain, one Elevation of immune defenses and a more serene and balanced state of mind.
The secret is in the breath. The child learns to breathe correctly and deeply, with the nose, and not with the mouth open; With the belly, and not only with the thorax. This technique enhances the functioning of the respiratory system and calms the mind, because the more calm and regular the breathing, the more thoughts are appeased.
To practice the exercises, the child must wear comfortable cotton t-shirt and pants, a pair of socks or with bare feet. Once the exercises have been completed, they can be practiced at home: in the morning, to prepare and face the day with energy; At night, to promote relaxation and release tension.
Yoga for children: from 3 to 7 years
At this age, the child learns to focus on his body and not lose his innate flexibility. The brain needs play and movement to fully develop the intellect. In classes for children from 3 to 7 years old, stories are explained, through which small ones become animals and symbols of nature. In this way, through play, they are taught to breathe and relax.
Yoga for children: from 8 to 12 years
Between 8 and 12 years of age, children have a greater capacity for concentration. During this stage of growth, yoga helps to balance the hormonal system and contributes to appease the bad mood. A child who practices yoga will spend a more balanced adolescence.
In these classes, postures are made to indoctrinate the child towards a correct body posture, while breathing and relaxation exercises are performed. Concentration is also worked to foster inner silence and stimulate the creativity of the young, providing them with security and self-esteem.
In general, the main benefits of yoga for children at all ages are as follows:
- It favors concentration and attention.
(You are interested in: Child hyperactivity and attention deficit: symptoms and advice for parents)
- Stimulates the fantasy.
- It gives greater emotional stability.
- Helps overcome frustrations and insecurities.
- Improve interpersonal relationships with peers.
- Allows children to filter violent messages from television and interactive games (video games).
- Eliminates stress.
- Improves body postures.
The stance of the tree
Standing with your legs together and your arms stretched out and resting on your hips, focus your gaze on a point in front of you. Then raise the right foot and support the plant on the inside of the left thigh, at the highest possible point. Once you have reached balance, raise your arms, joining the palms of the hands on the head. Lower your right foot and repeat the exercise with the other foot. When you are finished, relax for a few minutes.
Benefits
- It reassures children tense or agitated. However, this exercise is not advisable for those who are hyperactive, as they would have difficulty staying still.
- It promotes concentration and mental calm.
- It contributes to achieve balance and stability of the body.
The posture of the candle flame
- Sit on the floor with your back straight and legs crossed. Before starting the exercise, light a candle and place it on a chair or stool, about 40 centimeters from the face, at eye level. Look to the center of the flame.
- Keep your face muscles relaxed and your eyes still, without closing your eyelids (if you can not keep your eyes open for a long enough time, you can blink from time to time). You should perform the exercise by breathing deeply for five minutes. Then close your eyes; You will see the flame before you.
- If you drop a tear, do not worry; Is quite normal and indicates that the eye is being cleaned.
Benefits
- This exercise calms the worries of the mind as well as the tensions of the body.
- It is very good for the eyes, since it relaxes the pupils. In fact, it is recommended for those who have visual defects, as it strengthens the eye muscles and improves the quality of vision.
The Bees Buzz Posture
Sit in a comfortable position, with your feet flat on the floor. Breathe in deeply, then exhale with your mouth closed, keeping your teeth slightly parted so that a sound similar to a buzzing bee ("zzz ...") will occur. You should repeat the exercise several times and then cover your ears with your fingers and continue to produce this sound, breathing in silence and listening carefully to the buzzing and vibration that it produces in the nose, the palate and the head.
Benefits
- The sound and vibrations of tinnitus have the power to reassure and appease anxiety and tension. This is because sounds direct attention to the head, allowing the body to relax.
The position of the woodcutter
Standing with your legs spread apart and your fingers intertwined, breathe in deeply and raise your arms. Then, with a quick exhalation, lower your hands and place them between your legs, also flexing your back. You will notice how, when lowering, the voice releases a spontaneous and natural sound. Then, regain position and perform the exercise several times.
Benefits
- This exercise releases tensions and fatigue.
- In addition, it causes the muscles of the body to contract, and then relax deeply.
The stance of the lion's roar
"Put each other in front of the other, on all fours, with the fingers of their hands apart and well supported on the ground. Then open your mouth as much as you can and, as if you would make a face, sticking out your tongue as much as possible.
- At the same time, it is necessary to free the voice, as to roar or emit any other spontaneous sound. Rest for a few seconds and repeat the exercise, as many times as you like.
Benefits
- This exercise allows to release all the tensions and to relax the small contractions of the facial muscles, due to the nervousness or the stress.
- It is perfect for children who have difficulty expressing their aggressiveness, or for the more introverted or reserved, as it helps to overcome shyness and brings a sense of courage.
- In addition, it is very effective in overcoming stuttering and strengthening the jaw.
