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Discovering Yoga with Children

Therese M. Pope | April 28, 2008

Childhood obesity has climbed to a record high in the United States. Children are not provided with enough physical education in school and with the influx of technology such as the Internet and video games, kids continue to lead sedentary lives.

According to the Center for Disease Control (CDC), 15.3% of children ages 6 to 11 were overweight in 1999 and 2000; more than triple the average of 4.3% from 1963 to 1970. Because of this influx of childhood obesity, overweight children are likely to turn into overweight adults. They will face serious health risks such as Type 2 diabetes, hypertension (high blood pressure), high cholesterol, heart disease, stroke, joint and back problems, and suffer severe self-esteem issues.

There has been a push for children to turn off their computers and to start moving their young bodies. Parents are turning to yoga as a fun and effective form of exercise for children. Yoga helps children reduce anxiety and stress. It also helps increase concentration/focus, improve balance and flexibility, hone motor skills, and increase upper body strength. Children with Attention Deficit Disorder (ADD) benefit greatly from yoga as it calms and centers their focus and attention.

Children will gradually build self-confidence about their bodies and feel an overall sense of accomplishment. Parents will enjoy seeing their children grow in their practice as they master more difficult poses (asanas) and develop a sense of body/mind awareness, self-control and patience.

For the past few years, seven-year old Brody Espinoza has been practicing yoga with his mom, Chris Espinoza.

“Yoga makes me strong and gives me big muscles,” Brody said as he flexed his biceps.

Espinoza, a working mom of two active boys, commented that yoga is a fun exercise activity that she and Brody can do together. It also keeps them both motivated to exercise.

Yoga with children doesn’t have to be a serious, somber experience. Both children and parents can benefit by practicing together. If you want to include other children, host a “Yoga Party” and invite your children’s friends to practice yoga. Provide healthy treats (like fruits and vegetables) and turn yoga into a festive activity. Also, make sure children are barefoot. Ideally, they should wear loose clothing and use yoga/exercise mats so they don’t slip.

The following yoga poses (asanas) can easily be incorporated into a child’s daily exercise routine:

Standing Poses:

Mountain Pose – This is a good introductory pose to begin their yoga practice. Encourage children to stand in a circle with their feet placed together, arms at their side, as they look straight ahead. Tell them to imagine they are a strong mountain standing tall. They should focus on a point in front of them and concentrate on a happy, peaceful image. Have children stand for approximately one minute in the pose. This pose helps children focus and concentrate. It also helps align their spines and is an excellent meditative asana.

Tree Pose – Tree pose helps improve balance. First, stand in Mountain pose so children can plant their roots firmly into the ground. Parents can use the following script: “Trees need strong roots to grow. Let’s pretend we have roots growing out of our feet planted firmly into the ground. We are strong trees ready to grow tall.” Direct children to shift weight onto the left leg. Slowly bend the right leg, and place the sole of the foot onto the inner thigh of the standing leg. Tell the children to concentrate and look straight ahead as they balance. Stand for about one minute and then repeat on the other leg. For toddlers or children who have balancing difficulties, they can balance on one foot or place the foot on the inside of the ankle or calf. Children can either place their hands at the side of their bodies. For children who want a balancing challenge, they can hold their hands above their heads or out to the side.

Mat/Floor Poses:

Cat/Cow Pose – Direct children to get on their hands and knees on their mats (on all fours like a cat). Then tell them to slowly hunch their back like a scared cat. As they round their backs, tell them to meow like a cat. Then direct children to arch their back slowly, look ahead, and moo like a cow. Repeat two more sets. This pose helps with spine alignment and stretches the lower back.

Lion Pose – Guide children to sit in a seated, crossed legged position on their mats. Tell them to breathe in slowly through their nostrils and when they exhale to push out their hands in front of them (wiggling their hands), stick out their tongue and roar loud like a lion. Repeat 3 more sets. Each time tell the children you want them to pretend to be hungry lions and want to hear them roar louder each time. This pose really allows children to release their pent up energy and anxiety that they’ve held onto during the day. It’s a positive way to relieve stress.

Child’s Pose – This is a gentle pose that allows children to stretch out their hips, thighs, ankles and backs. It also calms the mind before moving into Relaxation Pose. Guide children to kneel and then sit on their feet (with their heels pointing outward). Then slowly place their forehead on the floor and swing their arms overhead (stretching out their arms). They can also bring their arms to their side with their forehead resting on the floor. If this pose is uncomfortable for them, place a yoga block or blanket under their forehead or they can kneel on a blanket. Have children sit in the pose for approximately 1-2 minutes.

Relaxation Pose – This calming pose concludes their yoga practice. Guide children to lie on their backs (on their mats or the floor). Turn off the lights and play soothing music (or a children’s lullaby depending on the age group). Tell them to close their eyes and think of a happy image like a rainbow or a hug from their mom or dad. Tell them not to think about school or any problems. Ask them to lie still, quiet their minds, and to breathe slowly. This pose helps children to listen and follow instructions. It also allows them to calm both their bodies and minds. Rest in this pose for approximately 1-3 minutes. This is a peaceful meditative pose to end the yoga session.

Yoga is not only a fun form of exercise for children, but it can also create a cohesive bond between parents and children. Parents set a healthy example for children by practicing yoga with them. Don’t push your children into any yoga poses they aren’t comfortable practicing. If your child experiences any pain or discomfort while practicing yoga, please stop immediately. Children know their bodies and should learn to listen to their bodies at an early age. It is important that they don’t experience negative feelings associated with yoga. It is not a contest to see who can do the most difficult asanas. Yoga should be a joyful and peaceful journey in which both children and parents can learn and grow together.