Yoga Poses For
3 to 5 Years Kids
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| Yoga can be a fun and engaging way for children to develop different skills |
Overview
Yoga is a wonderful way for children to develop body awareness, improve flexibility and balance, reduce stress and anxiety, and develop a sense of inner calm and relaxation.
Yoga can be a fun and engaging way for children to develop physical, emotional, social, cognitive, and creative skills. It can also provide them with lifelong tools for self-care and well-being.
It's important to make sure that children are practicing safely, under the guidance of parents having knowledge of yoga or qualified yoga teacher, and that they are enjoying the practice.
Here Are 6 Easy Yoga Poses for 3 to 5 Years kids:
1. Butterfly Pose (Baddha Konasana)
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| Butterfly Pose (Baddha Konasana) is a gentle seated pose that helps to stretch the hips and inner thighs |
How to do Butterfly Pose?
Butterfly Pose (Baddha Konasana) is a gentle seated pose that helps to stretch the hips and inner thighs.
Here's how kids aged 3-5 can practice this pose:
- Sit on the floor with the legs straight out in front.
- Bend the knees and bring the soles of the feet
- together, letting the knees fall out to the sides.
- Hold onto the ankles with both hands.
- Encourage the child to sit up tall, lengthening the spine and lifting the chest.
- Gently flap the knees up and down, like the wings of a butterfly.
- Take deep breaths in and out, feeling the stretch in the hips and inner thighs.
It's important to encourage kids to listen to their bodies and only go as far as they feel comfortable.
If the child feels any discomfort or pain, they should come out of the pose and try again another time.
Also, make sure that the child is not forcing their knees down, as this can cause strain on the hips and knees.
Let the child explore the pose at their own pace and enjoy the gentle stretch.
2. Cat Pose (Marjariasana)
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| Cat Pose (Marjariasana) is a fun and simple yoga pose that helps to stretch the spine and improve flexibility in the back |
How to do Cat Pose?
Cat Pose (Marjariasana) is a fun and simple yoga pose that helps to stretch the spine and improve flexibility in the back.
Here's how kids aged 3-5 can practice this pose:
- Start on hands and knees with the wrists directly under the shoulders and the knees under the hips.
- Encourage the child to take a deep inhale, and as they exhale, arch the spine up towards the ceiling, tucking the chin to the chest and bringing the belly button towards the spine. This is the "cat" pose.
- As they inhale, encourage the child to release the spine back to the neutral position, with a slight arch in the lower back and the head looking up towards the ceiling. This is the "cow" pose.
- Repeat the movement slowly, flowing back and forth between the cat and cow poses with each inhale and exhale.
Make sure that the child is keeping their hands and feet firmly planted on the ground, and that they are not putting any pressure on their neck.
This is a gentle stretch, so encourage the child to only move as far as feels comfortable.
You can also encourage the child to meow like a cat as they move into the cat pose, which can make it more fun and engaging for them.
3. Cow Pose (Bitilasana)
How to do Cow Pose?
Cow pose, also known as Bitilasana in yoga, is a gentle and easy-to-do yoga pose that is suitable for kids aged 3-5 years old.
Here are the steps that a 3-5 year old can follow to do Cow pose:
- Start on all fours with your hands and knees on the ground. Your hands should be directly under your shoulders, and your knees should be directly under your hips.
- Take a deep breath in and arch your back, dropping your belly towards the ground. Lift your head up and look forward.
- As you exhale, round your spine and tuck your chin into your chest. Contract your belly muscles and draw them towards your spine.
- Repeat this movement, inhaling as you come into Cow pose and exhaling as you come into Cat pose.
Encourage your child to move slowly and mindfully, listening to their body and breathing deeply as they move through the pose.
It is important to note that children may not be able to hold the pose for long, and that is completely fine.
Encourage them to move at their own pace and take breaks as needed. Cow pose is a great way to introduce kids to yoga and help them develop body awareness, balance, and coordination.
4. Downward-Facing Dog Pose (Adho Mukha Svanasana)
How to do Downward-Facing Dog Pose:
Downward-Facing Dog Pose (Adho Mukha Svanasana) is a classic yoga pose that strengthens the arms and legs, stretches the spine, and energizes the body.
Here's how kids aged 3-5 can practice this pose:
- Start on hands and knees with the wrists directly under the shoulders and the knees under the hips.
- Spread the fingers wide and press the palms firmly into the ground.
- As the child exhales, encourage them to lift their knees off the ground, straightening the arms and legs and coming into an inverted V-shape.
- Encourage the child to press their heels towards the ground, lengthening the spine, and stretching the back of the legs.
- The head can hang freely or the child can look back towards their feet.
- Hold the pose for a few deep breaths, then gently lower the knees back down to the ground.
Make sure that the child is not putting any strain on their wrists or shoulders, and that they are not forcing their heels to the ground if they cannot reach it comfortably.
You can encourage the child to wag their tail like a dog as they move into the pose, which can make it more playful and enjoyable for them.
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5. Tree Pose (Vrikshasana)
Tree Pose (Vrksasana) is a balancing pose that strengthens the legs, improves focus and concentration, and promotes body awareness.
Here's how kids aged 3-5 can practice this pose:
- Start by standing tall with the feet hip-distance apart and the arms by the sides.
- Encourage the child to shift their weight onto their left foot and lift the right foot off the ground.
- Place the sole of the right foot onto the inside of the left thigh, above or below the knee.
- Encourage the child to bring their hands together in front of the chest, like a prayer, and focus on a spot in front of them to help with balance.
- Hold the pose for a few deep breaths, then release the foot and repeat on the other side.
- Make sure that the child is not putting any pressure on their knee if the foot is placed above the knee, and that they are not wobbling or losing balance.
- If the child is having difficulty balancing, they can try placing the foot on the ankle or the calf instead of the thigh.
6. Cobra Pose (Bhujangasana)
How to do Cobra Pose?
Cobra Pose (Bhujangasana) is a gentle backbend that helps to strengthen the back and improve flexibility in the spine.
Here's how kids aged 3-5 can practice this pose:
- Start by lying on your stomach with the hands on the ground next to the shoulders.
- Encourage the child to press the tops of their feet and thighs firmly into the ground.
- As they inhale, encourage them to use their back muscles to lift their chest off the ground, keeping the elbows close to the sides and the shoulders relaxed.
- Encourage the child to look straight ahead or slightly upwards, and to take a few deep breaths in this position.
- As they exhale, encourage them to release the pose and lower their chest back down to the ground.
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Compiled by: Paramjit Singh Rana
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