Mountain Pose (Tadasana)
Tadasana, or Mountain Pose, serves as the foundation for all standing poses in yoga. It's a fundamental pose where children stand tall, feet together or hip-width
apart, arms at their sides. They should be encouraged to feel a connection with the ground, imagining their feet as roots. The spine should be straight, shoulders relaxed, and the head held high, as if reaching for the sky. This simple pose cultivates a sense of stability, grounding, and improved posture. It teaches kids to be present and mindful of their bodies, boosting concentration.
Tree Pose (Vrksasana)
Vrksasana, the Tree Pose, is excellent for enhancing balance and focus. The children should begin by standing in Mountain Pose. Then, they gently place one foot on the inner thigh or calf of the opposite leg, avoiding the knee. Arms can be raised overhead like branches. The focus is to find a fixed point (drishti) to maintain balance. This asana strengthens the legs, opens the hips, and cultivates mental steadiness. It teaches children to concentrate on a single point, improving their ability to focus and maintain equilibrium.
Warrior Pose (Virabhadrasana I & II)
Virabhadrasana I and II, Warrior Poses, build strength and confidence. For Warrior I, kids step one foot forward, bending the front knee over the ankle. The back foot is turned out at an angle, and arms are raised overhead. In Warrior II, the front knee bends, and arms extend to the sides. These poses require sustained focus and energy. They fortify the legs and arms while fostering a sense of empowerment. Practicing these poses encourages kids to stay present and determined, ultimately improving their concentration.
Triangle Pose (Trikonasana)
Trikonasana, or Triangle Pose, improves balance and flexibility. From a standing position, children spread their legs wide, turning one foot outward. They extend their arms to the sides, bending at the hip to reach down towards the foot, while the other arm reaches upwards. The gaze should be directed upward towards the raised hand. This pose stretches the side body, improves balance, and enhances concentration. This asana teaches kids to maintain focus while managing multiple actions simultaneously.
Downward-Facing Dog (Adho Mukha Svanasana)
Adho Mukha Svanasana, or Downward-Facing Dog, is an energizing pose that also calms the mind. Children start on their hands and knees, then lift their hips, forming an inverted V-shape. Hands are shoulder-width apart, and feet are hip-width apart. This pose strengthens the entire body and improves blood circulation to the brain. It can improve concentration by focusing the child’s attention inward, helping to reduce stress and anxiety.
Cobra Pose (Bhujangasana)
Bhujangasana, or Cobra Pose, stretches the spine and opens the chest, promoting better breathing and alertness. Kids lie on their stomachs, placing their hands under their shoulders. They lift their chest off the ground, keeping the lower body grounded. This pose helps improve spinal flexibility and stimulates the abdominal organs. Cobra Pose enhances the flow of energy throughout the body, providing more oxygen to the brain, and consequently improving focus.
Bow Pose (Dhanurasana)
Dhanurasana, or Bow Pose, is invigorating, stretching the entire front of the body. Children lie on their stomachs, bend their knees, and reach back to grasp their ankles. They then lift their chest and thighs off the floor, resembling a bow. This pose stimulates the digestive organs, enhances energy levels, and improves focus. Bow Pose requires coordination and mental fortitude, helping to refine concentration.
Bridge Pose (Setu Bandhasana)
Setu Bandhasana, or Bridge Pose, strengthens the back and improves circulation. Kids lie on their backs with their knees bent and feet flat on the floor. They lift their hips towards the ceiling, supporting their weight with their shoulders and feet. This pose stretches the spine, strengthens back muscles, and calms the brain. The steady effort of maintaining the Bridge Pose aids in enhancing concentration.
Child’s Pose (Balasana)
Balasana, or Child’s Pose, is a gentle resting pose that calms the mind and body. Children kneel, bring their forehead to the floor, and stretch their arms forward or rest them alongside their body. This pose offers a moment of introspection and relaxation, helping to relieve stress. Child’s Pose can be used as a reset throughout the yoga practice, enabling children to re-center and enhance their concentration.
Corpse Pose (Savasana)
Savasana, or Corpse Pose, is the final pose where children lie on their backs with arms at their sides and close their eyes. This pose fosters deep relaxation and integration. It allows the benefits of the other poses to fully integrate into the body and mind. Savasana encourages kids to calm their minds, promoting a deep state of relaxation, which enhances focus.
