How to do:<ol><li>Stand straight and tall.</li><li>Spread the legs a few inches apart and spread the toes.</li><li>Keep the arms alongside the body.</li><li>The shoulders must be relaxed and not stiff.</li><li>Raise the arms above your head.</li><li>Hold the posture and breathe slowly.</li><li>Retain as long as comfortable.</li></ol> Benefits: Improves posture, strengthens the thighs, legs, and ankles; firms the abdomen and hips; improves sleep. Cautions: No cautions to follow up.

This is a foundational pose for all the standing asanas and could be a calm-down yoga pose for children.

Mountain Pose - Tadasana

How to do:<ol><li>Lie on the back with the knees drawn in towards the chest.</li><li>Hold the feet with hands. Ensure that the arms are in front of the torso.</li><li>Draw the shoulders to the back.</li><li>Slightly stretch the arms and feet.</li><li>Draw the knees wide apart, as much as comfortable.</li><li>Elongate the lower back down to the ground while touching the tip of the tailbone.</li><li>Retain the position for a minute or less, and then release.</li></ol> Benefits: Stretches and opens the hips, thighs, and inner groin; elongates the spine; strengthens the arms and shoulders. Cautions: If your kid has any knee or ankle injury, check with a doctor before performing this pose. <img src="https://bee-assets-production.s3.amazonaws.com/image/305901ea782295da5bdc2223f15d0f14.jpg_image_1631108257578.jpg" width="316" style="cursor: nwse-resize;">

This asana will help relax the back joints.

Happy Baby Pose - Ananda Balasana

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How to do:<ol><li>Lie on the back.</li><li>Bend the knees a little and keep the feet flat on the floor, hip-width apart.</li><li>The knees and ankles must be in a straight line.</li><li>Place the arms in a resting position beside the body, with the palms downwards.</li><li>Take a deep breath and lift the lower, middle, and upper back off the floor.</li><li>Balance the body in a way that the arms, shoulders, and feet support the body weight.</li><li>Keep the buttocks tight.</li><li>Have the fingers interlaced, and hands pushed to the ground to help lift the torso higher.</li><li>Let your child hold this posture for as long as they are comfortable and breathe slowly while they are in the pose.</li><li>Exhale and release.</li></ol> Benefits: Stretches and opens the shoulders, thighs, hips, and chest portion; strengthens the back and hamstrings; increases the flexibility of the spine. Cautions: If your kid faces difficulty in making the pelvis lift from the floor, slide a sturdy bolster under their sacrum to rest their pelvis. In case of any neck or shoulder pain, take assistance from a professional to hone the steps. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585058396_bridge_pose_%28setubandhasana%29.jpg" width="378">

This rejuvenating back-bend gives a good stretch to the spine and thighs.

Bridge Pose - Setu Bandhaasana

How to do:<ol><li>Take a tabletop position using the hands and knees.</li><li>The knees should be directly below their hips, and toes curled.</li><li>The wrists, elbows, and shoulders should be straight and perpendicular to the floor.</li><li>Centre the head in a neutral position with eyes looking at the floor.</li><li>With an exhalation, arch the spine up towards the ceiling.</li><li>Release the head towards the floor without forcing the chin towards the chest.</li><li>Come back to the initial tabletop position while inhaling slowly.</li></ol> Benefits: Relaxes and stretches the spine, neck, torso, and the organs of the abdomen. Cautions: If your kid faces difficulty while rounding their upper back, lay a hand above and between the shoulder blades for support. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585059410_cat_pose_%28marjaryasan%29.jpg" width="358">

The cat pose is a gentle kneading for the back and core.

Cat Pose - Marjaryasana

How to do:<ol><li>Inhale and raise the arms above the head.</li><li>Bend the knees forward while exhaling; the thighs should be parallel to the floor.</li><li>While performing it, the knees will project slightly ahead.</li><li>Lift your arms and stretch them straight.</li><li>Keep the tailbone down and the lower back long.</li><li>Keep the breath steady and easy throughout.</li><li>Keep the gaze forward.</li><li>Retain this posture for as long as comfortable, but not more than a minute.</li></ol> Benefits: Works on the thigh muscles and ankles; tones the shoulders, hips, and the spine; regulates the digestive system and heart functioning. Cautions: If your child is experiencing headaches or insomnia, do not perform this asana.

This a workout for legs, arms, and the heart. It is believed to be one of the most constructive yoga poses.

Chair pose - Utkatasana

How to do:<ol><li>Begin the posture with the mountain pose, wherein the legs are straight, hands at the sides, back straight, and thigh muscles firm.</li><li>Lift the right foot with the knee out.</li><li>Place the right foot on the left inner thigh in a position where it feels comfortable.</li><li>Press the hands together above the head.</li><li>Gaze at a point about five feet away.</li><li>Hold the position for 30 seconds to a minute.</li><li>Return the hands to the chest and then lower the right leg.</li><li>Repeat it on the left leg.</li></ol> Possible benefits: Improves balance and concentration; strengthens the thigh muscles, calves, and ankles while stretching the legs and the chest. Cautions: If your kid gets unsteady in the beginning while trying to hold their posture, you may make them stand with their back against a wall. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585058562_tree_pose_%28vrukshasan%29.jpg" width="338">

Vruksasana teaches a child the grace of a tree, standing tall and maintaining balance.

Tree Pose - Vruksasana

How to do:<ol><li>Sit with the spine upright and legs spread out straight.</li><li>Fold the legs so that the feet are touching each other. Hold them with the hands.</li><li>While exhaling, gently move the thighs and knees in a downward motion.</li><li>Then start flapping the legs up and down, like the wings of a butterfly.</li><li>The flapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.</li><li>Slow down gradually and then stop.</li><li>Gently release the posture while exhaling.</li></ol> Benefits:<ul><li>Stretches the thighs, knees, and hips</li><li>Regulates the intestine and bowel movement</li><li>For girls, helps in easy and painless menstruation.</li></ul> Cautions: If your kid has a knee or groin injury, keep a blanket under the thighs to prevent pain or ache. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585059021_buttfly_pose.png" width="314">

A pose that makes your kid flutter like a graceful butterfly, this is believed to offer some valuable benefits.

Butterfly Pose - Baddha Konasana

How to do:<ol><li>Sit with the hips on the heels.</li><li>Rest the palms on the knees.</li><li>Start inhaling from the nose, and while you’re on it, stick your tongue out.</li><li>Keep the eyes wide open, exhale through the mouth, and make a sound of a roaring lion (Haaa).</li><li>Many yoga schools suggest that you either concentrate looking at the tip of the nose or in the middle of the eyebrows.</li></ol> Benefits: A great yoga stretch for the lungs, throat, and the respiratory tract; regulates the functioning of the tonsils and the immune system; reduces stress, anger, and anxiety; suitable for a hyperactive child. Cautions: Do not repeat this for more than five times. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585058237_lion_pose_%28simhasan%29.jpg" width="299">

Help your child de-stress with this animal asana; have them roar and enjoy.

Lion Pose - Simhasana

How to do:<ol><li>Lie on the back with legs straight and arms at the sides. The arms should be at a minimum distance of six inches away from the body.</li><li>Keep the eyes closed, and palms faced upwards.</li><li>Keep the feet drop open.</li><li>Breathe normally while resting the body’s weight on the ground.</li><li>Slowly exhale while relaxing and destressing all the body parts.</li><li>This is the best relaxing yoga pose for kids.</li></ol> Benefits: Keeps the heart rate and blood pressure low; less tension of muscles; low metabolic rate; helps reduce insomnia, anxiety, and fatigue; improves productivity, memory, and concentration. Cautions: Often, the body cools down, and one may feel relatively cold after holding this posture. Have a sweater or a pair of socks around your kid, in case they feel cold.

Though this yoga pose looks effortless, it could be challenging as it needs patience.

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