Yoga is a timeless practice that has been embraced by millions of people around the world. Not only is it an excellent way to improve physical and mental health, but it can also be a fun and rewarding activity to do with your children. Whether you are looking to bond with your children, improve their health and well-being, or simply spend quality time together, practicing yoga at home can be the perfect solution.
In this comprehensive guide, we will cover everything you need to know about practicing yoga with your children at home. From the right age to start, to the proper equipment and techniques, we will provide you with all the information you need to make the most of this amazing practice.
Improved Physical Health: Yoga helps to build strength and flexibility, which can improve a child’s overall physical health. This is especially important for children who spend a lot of time sitting at a desk or in front of a screen, as it can help counteract the effects of a sedentary lifestyle.
Improved Mental Health: Yoga has been shown to have a positive impact on mental health, including reducing stress and anxiety. This can be especially beneficial for children who may struggle with these issues.
Better Focus and Concentration: Regular yoga practice can help improve focus and concentration, making it easier for children to pay attention in school and complete tasks.
Increased Self-Esteem: By practicing yoga, children can learn to appreciate and love their bodies, improving their overall self-esteem and confidence.
How to Start Practicing Yoga with Your Children at Home
The Right Age to Start
As mentioned in our previous article, the recommended age for children to start practicing yoga is around three years old. At this age, children have developed the physical dexterity to perform many yoga poses, as well as the attention span to participate in a yoga class. It is important to keep in mind that each child is different and may be ready to start practicing yoga at a different age. Be sure to consult with your child’s doctor before starting a yoga practice to ensure that it is safe and appropriate for their individual needs.
A yoga mat: A yoga mat provides a non-slip surface for your child to practice on, helping to prevent injury. Make sure to purchase a mat that is specifically designed for children, as they are typically smaller and lighter than adult mats.
Comfortable clothing: Make sure your child is dressed in comfortable clothing that allows them to move freely. Avoid clothing that is too tight or restrictive, as this can make it difficult to perform certain poses.
Blocks and straps: Blocks and straps are useful props that can help children perform certain poses with greater ease and stability. You can purchase these items online or at a local yoga studio.
Starting Your Home Practice
Once you have the necessary equipment, you can begin your home yoga practice with your child. It is important to keep a few key things in mind to ensure a safe and effective practice:
Start with simple poses: When starting a yoga practice with your child, it is important to start with simple poses that they can easily perform. This will help them build confidence and develop their technique over time.
Use props: Props like blocks and straps can be useful in helping your child perform certain poses with greater ease and stability. Make sure to use props when needed to help prevent injury and make the practice more enjoyable for your child.
Practice regularly: To see the full benefits of yoga, it is important to practice regularly. Set aside time each week for your yoga practice, and encourage your child to join you. This will help establish a routine and make the practice a fun and enjoyable part of your daily life.
Yoga postures for children
Floor relaxation begins and ends a session. Lying on the ground, arms along the body, the child gently swings his head to the right and to the left, this movement recalls rocking.
Then, the neutral head, placed in the center and placed on the ground, asks him to close his eyes, specifying however that it is not a question of sleeping. If he is restless, choose music that he can pay attention to.
Alternate rest and activity
Leave enough time for the child to try the posture while having fun, you will sometimes be surprised at the result. Then return to the relaxation position on the back on the ground or in a “small ball” called the “child’s position” in yoga.
Favor postures reminiscent of animal or plant representations
To name a few: the posture: of the stretching dog, the cat, the little pig, the butterfly, the little plant that is growing, the oyster, the turtle, the camel, the elephant, and the tree.
If you have a little practical knowledge of yoga, you can even invent one that will bear the name of the superhero of the moment.
Movements in pairs
Very playful, children lend themselves to it very willingly, but you still need a partner they like, you can of course propose or, if necessary, recruit one of his friends from the neighborhood of the same age unless there is a candidate of choice among the siblings.
The dynamic of the two is an antidote to boredom, it is better to keep an eye all the same so that it does not become too excessive and does not lose the validity of the practice of Yoga.
Best Yoga Poses for Children
Here are some of the most popular yoga postures for children, helping you get started with your home practice:
Child’s Pose (Balasana)
Child’s Pose is a simple and relaxing posture that is ideal for young children. This posture promotes calm and relaxation and is also great for stretching the back and hips.
To perform Child’s Pose, start by kneeling on the floor, with your knees hip-width apart and your big toes touching. Slowly lower your upper body towards the floor, reaching forward with your arms and resting your forehead on the mat. Hold the posture for several breaths, and then release.
Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog is a classic yoga posture that is great for improving strength and flexibility. This posture is also great for stretching the legs, back, and arms, and is a great way to build core stability.
To perform Downward Facing Dog, start in a tabletop position, with your hands and knees on the mat. Lift your hips towards the ceiling, straightening your arms and legs, and pressing your hands and feet into the mat. Hold the posture for several breaths, and then release.
Warrior I (Virabhadrasana I)
Warrior I is a dynamic posture that improves balance and strength, as well as helps to build confidence. This posture is also great for stretching the legs and hips and is a great way to build endurance.
To perform Warrior I, start in a lunge position, with your front knee bent and your back leg straight. Raise your arms overhead, and hold the posture for several breaths, then release.
Cobra Pose (Bhujangasana)
Cobra Pose is a great posture for improving strength and flexibility, especially in the back and chest. This posture is also great for promoting calm and relaxation and is a great way to release tension in the spine.
To perform Cobra Pose, start lying on your stomach, with your hands under your shoulders and your elbows close to your sides. Slowly press into your hands, lifting your chest and head off the mat, and holding the posture for several breaths. Then release.
Tree Pose (Vrksasana)
Tree Pose is a great posture for improving balance and stability, as well as building confidence. This posture is also great for stretching the legs and hips and is a great way to develop focus and concentration.
To perform Tree Pose, start standing with your feet hip-width apart. Shift your weight to one foot, lifting the other foot and placing the sole on the inside of your thigh. Hold the posture for several breaths, then release.
La linea di fondo
Practicing yoga with your children at home can be an enjoyable and rewarding experience for both parents and children. By starting at the right age, providing the proper equipment, and teaching age-appropriate yoga postures, you can help your children develop a love for yoga that can last a lifetime.
Yoga provides numerous benefits for children, including improved flexibility, strength, balance, and concentration. It can also help children develop self-confidence, reduce stress and anxiety, and improve their overall physical and mental health.
By incorporating yoga into your daily routine, you can help your children lead healthier, happier life. Whether you are a beginner or an experienced yogi, the key to success is consistency and patience. Take your time, find the right postures and techniques that work best for you and your children, and enjoy the journey.
So, what are you waiting for? Grab your yoga mats and get started on your journey to a healthier, happier family today.