Reyansh Surani, a 9-year-old, recently set a new world record when he became the youngest certified yoga instructor in the world. Yoga has been long championed as a way of holistic wellbeing, which has far reaching positive effects. In today’s fast-paced times and especially demanding lifestyle, kids and young adults can benefit from picking up this ancient practice. Yoga can help sculpt not only bodies, but also minds, and give kids the tools to cope with emotional upheavals and live a balanced lifestyle. Mid-day Online spoke to yoga experts who shared how yoga can positively impact the health of children, how parents can introduce their kids to yoga, and easy poses to get them started. 

Not just physical but mental strengthening

 “Yoga and mindfulness practices are very helpful for improving the physical health of children. Research has shown that regular yoga practice is strongly associated with improvement in cognitive skills like focus and memory in children 6-12 years of age. It helps with stress management by reducing anxiety, and improving self-esteem. And regular yoga practice in kids has also shown improvement in academic performance,” says Namita Piparaiya, yoga and ayurveda lifestyle specialist, and founder of Yoganama.

“Yoga is important for growing kids. The poses will help them build physical strength and give them appropriate levels of flexibility that’s needed at their age, even to support other sports. It encourages the connection between mind and body which helps in building a healthy relationship with all other activities they’re involved in. Yoga also contributes to building better immunity, and if practiced regularly, positively impacts their mental well-being and even increases attention span,” adds Sonakshi Dhamija, certified yoga instructor.

Introducing in an interesting way

“By making yoga playful and interactive, parents can make it more interesting for children. One should certainly not force their kids to practice yoga, but the style of yoga can be modified in ways that make it more appealing for the child,” says Piparaiya.

When asked how to engage kids and hold their attention, the Mumbai-based yoga expert explained, “Visualisation, yoga games, and the participation of parents would also encourage the child to practice yoga. Children will be more open to the practice if they see their parents practicing yoga and meditation. By incorporating these practices into their own routine, parents will help the child build a stronger relationship with yoga.”

Elaborating on parental participation, Dhamija explains, “Kids learn best from what they see so if parents include kids in their own yoga classes that’s the best way to learn. I have had a 2-year-old learn the full ‘surya namaskar’ just by observing her mom do it in my class. When encouraged, they love the poses and some kids even pick up chanting `Om` or the prayers that are said before and after the practice. Kids need to feel included in the environment. The best way is to let them take their time and not force them to do certain poses. Instead, allow them to initially pick up things by simple observation.”

Kid-friendly asanas for beginners

“Yoga is one of the most important subjects to be inculcated in the kid’s life, so that they can live a healthy and content life. A regular and aligned practice of these asanas will enhance and contribute to the developing personality in kids. It will make them healthy, compassionate, and confident,” says Rajesh Singh Maan, a spiritual yoga guru, and sacred sciences teacher. He is popularly known as Acharya Advait Yogbhushan, and is the founder of Swamarpan Foundation, and Himalayan Yogi Institute.

Taadasana

It is a standing asana and the best asana to begin yoga abhyasa. The practitioner in this asana stands engaging their full body, lifting the chest up and stretching both arms upwards, which lifts off the weight of the ribs from the lungs. This asana is great for kids as it will naturally expand their lungs and breathing ability.

Malasana

This asana is a sitting asana. First, the practitioner stands with their feet hip-width apart in the namaskar position, then sits down in a squatting position as though the knees are being pushed by the elbows. This asana will strengthen the digestive system in kids which will support their immunity, as it stimulates the abdominal muscles and keeps the digestive system happy.

Ardha Matsyendrāsana

It is a twisting asana. To get in this posture, the practitioner sits with his legs stretched outwards. One leg is folded from knee to hip and the other leg is folded and kept across the first leg, where the ankle touches the hip. This asana works on the pancreas and regulates insulin in the body. It ensures the proper flow of glucose in the entire body. A longer practice will protect the child from chronic diseases like diabetes for a lifetime.

Ek Padangushtanasana

This asana is great for keeping the child’s body in proper alignment. To start, the practitioner stands with their legs hip-width apart and holds the big toe of the right foot with the right hand – by stretching the right leg ahead of them till it forms a 90-degree angle with the left leg. This asana is great for kids as their flexible bodies can easily perform this asana, keeping their body always aware of all the six dimensions existing around them, where their body can move. It teaches their mind the freedom of possibilities existing around them, which develops better decision-making skills in children.

Parvatasana

This asana is also known as the `mountain posture`. To perform this asana, the practitioner gets on all fours and straightens the knees such that the body appears like a mountain from the side. This asana strengthens the arms and leg muscles. It also tones the spinal nerves and ensures the proper flow of blood from the spinal column. It is great for children, as a regular practice of Parvatasana will strengthen their limbs, contributing to structure formation.