As kids spend more time indoors, help them start yoga at an early age as it ensures overall well-being and builds a healthy environment to grow physically, mentally and spiritually

Just like tiny saplings require proper sunlight, good soil and a healthy environment in order to grow into big, strong trees, similarly, children need proper nutrition and nourishment for both, the body and mind to grow to become a wholesome individual. Yoga with its ancient and traditional knowledge is a powerful tool to mould the child from a primitive stage. With the help of yoga, you can impact a young mind positively. It is a holistic tool through its various practises of yoga asanas, pranayama, chanting, meditation etc. It enhances physical health; improves mental well-being and guides the child onto an upward path of goodness.

Improved physical health

The dynamic process of yoga gives you innumerable physical benefits. Asanas or postures are practised with awareness on breath. This boosts immunity, builds concentration, while making the body strong and flexible.  Postures stimulate the central nervous system, endocrine system, circulatory system, respiratory, cardiovascular and digestive system etc. Therefore, yoga plays a very strong role for the overall physical development of the child. Some of the flows that can be practised for good physical health include Surya Namaskar, Chandra Namaskar, Vayu Namaskar, Jal Namaskar and Prithvi Namaskar etc.

Keeps away stress and anxiety

Meditation and pranayama techniques have a calming effect on the child’s brain. When yoga is performed regularly it can eliminate stress. This in turn improves learning, and also increases the ability to retain knowledge. Pranayama channels energies towards positivity which increases a child’s academic and behavioural performance. Bhastrika pranayama, Anulom Vilom, Kapal Bhati, Brahmari pranayama are some of the breathing techniques that can be done.

Steps to do Brahmari Pranayama:

• Sit in any comfortable pose (such as Sukhasana, Ardhapadmasana or Padmasana).
• Straighten your back and close your eyes.
• Place your palms on your knees facing up (in Prapthi Mudra).
• Place your thumbs on the ‘Tragus’, the external flap outside on your ear.
• Place your index finger on your forehead; your middle finger on the Medial Canthus and ring finger on the corner of your nostril.
• Then inhale and fill your lungs with air.
• As you exhale, slowly make a buzz sound like that of a bee.
• Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body.

Brain development

 Yoga leads to better class participation and social skills. This is why it is used to manage and treat disabilities such as ADHD/ADD, developmental and cognitive delays, down syndrome and specific learning disabilities such as dyslexia. It synchronises brain waves between the different parts of the brain which induces relaxation. This affects a child’s intelligence and creativity as it stimulates thinking capacity and mental energy.

Improved concentration and memory

Mediation and even certain asanas can help children build their focus.  For example, Tratak meditation done on a flame, sun, and moon or on a black dot can be beneficial. It is recommended that children practise specific asanas such as Bakasana, Chakrasana, Shirshasana, Dhanurasana etc.

Here are a few yoga postures that are recommended to improve his/her concentration.

Bakasana

Formation of the posture

• Begin with samasthithi.
• Lean forward and place your palms flat in front of your feet but slightly away from them.
• Your fingers should point forward, spread apart.
• Bend your elbows slightly and place your knees just below your armpits.
• Lean forward in such a way that all your body weight shifts to your arms.
• Find your balance and slowly lift both your feet off the ground. Bring your feet together.
• Straighten your arms as much as possible.
• Focus at a point and hold this asana for a while.

Fun with asanas

Yoga asanas are influenced by nature making them easy to remember. Postures have names such as dog, cat, cow, crocodile, crane, crow, eagle, lion etc. There are also asanas to represent trees, lotus, warrior, soldier and many other interesting concepts.

Follow these simple and fun asanas and practise them at least thrice a week for minimum 20-30 minutes each.

Santolanasana

Formation of the posture

• Lie on your stomach with your palms under your shoulders.
• Inhale and lift up your body and keep your knees straight.
• Bring your knees, pelvis and spine into one straight line.
• Place your wrists below your shoulders without bending your arms.

Vrikshasana

Formation of the posture

• Begin in samasthithi.
• Lift and place your right foot on your lift inner thigh as close to your groin as possible.
• Balance here.
• Join your palms in Pranam Mudra at your heart chakra and slowly lift it up.
• Repeat with the other leg.

Padahasthasana

Formation of the posture

• Begin in samasthithi.
• Exhale and gently drop your upper body bending forward from the hips.
• Keep your head, shoulders and neck relaxed.
• Try to place the palms on either side of your feet.
• You can bend your knees initially to make this possible.
• With practise, slowly straighten your knees.

Yoga can play an important role in a child’s overall development as it builds a healthy and positive dynamic for the child. It lays a strong foundation for children to grow physically, mentally and spiritually. Help your child start asanas, pranayama and meditation from an early age as this ensures overall well-being.

(The writer Grand Master Akshar is a yoga master, philanthropist, spiritual guru and lifestyle coach.)