Fitness Expert

How to do:<ol><li>Sit with your legs stretched out.</li><li>Bend the left leg and bring the foot under the right hip.</li><li>Bend the right leg over the left leg and draw it towards the left hip.</li><li>Keep the right knee on the left one.</li><li>Without raising, bend the left hand behind and bring the palm up.</li><li>Raise the right hand, bend down to reach the left palm and clasp.</li><li>Hold it in that position and close your eyes.</li><li>Breath slowly. Sit in this position to the extent possible.</li></ol> Benefits:<ul><li>The Pose gives flexibility to ankles, knees, thigh muscles, hips, shoulder joints, armpit, and arm joints.</li><li>It helps in the conditions of lower back issues like sciatica.</li><li>This pose can be used for meditation also.</li><li>It activates the Parasympathetic Nervous System and helps drive out stress and anxiety.</li></ul> Cautions:<ul><li>Children suffering from any of these conditions should avoid practising this asana: shoulder, back, neck or joint pain, migraine, or spinal disorders.</li></ul> <img src="https://bee-assets-production.s3.amazonaws.com/image/image_1588680415_benefits-of-gomukhasana.jpg">

This asana improves lower back issues and anxiety.

Cow Face pose - Gaumukhasana

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>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>Stand on your four limbs so that your body appears like the structure of a table.</li><li>Now swift the hands forward and move the legs backward.</li><li>Raise the hips towards the ceiling, and if possible, then take the edges down to the ground.</li><li>In this posture, you will feel a pull in all the muscles of your leg.</li><li>Keep the arms and legs erect.</li><li>Now in this posture, you will feel a pull in your stomach and shoulders too.</li><li>If you are unable to look straight then focus your eyes on the navel.</li><li>Take five breaths in total and leave them out so that you can stay in the asana for 30 to 60 seconds.</li></ol> Benefits:<ul><li>Helps to get a toned body.</li><li>Improves blood circulation.</li><li>Provides energy.</li><li>Strengthens abdominal muscles.</li><li>Improves digestion.</li><li>Cures insomnia.</li><li>Removes anxiety.</li></ul> Cautions:<ul><li>If there is an infection in the eye, infection inside the ear, then do not practice this yoga posture.</li><li>If there is an injury in the back, then take precautions while your child is doing this asana.</li><li>Those who have carpal tunnel syndrome should not practice Adho Mukha Svanasana.</li></ul> <img src="https://bee-assets-production.s3.amazonaws.com/image/image_1588679069_downward_dog.png.jpg">

This asana will give relief to your child from anxiety.

Downward Facing Dog Pose - Adho mukhasana

How to do:<ol><li>Lie down flat with feet aligned together and arms on the sides.</li><li>Keep the arms and fingers outstretched in the direction of the toes.</li><li>Inhale and while exhaling, lift the chest and feet off the ground to form a ‘V’ shape.</li><li>This will build tension and stretch in the core.</li><li>The weight of the body will solely rest on the hips.</li><li>The eyes, hands, and toes should align straight.</li><li>Hold the breath and retain the posture for a few seconds.</li><li>Exhale slowly while bringing the body down to the neutral position. And relax.</li></ol> Benefits:&nbsp;Strengthens the core, arm muscles, shoulders, and thighs; it is excellent for the liver and kidneys; helps reduce constipation and alleviates digestive problems. Cautions:&nbsp;If your kid suffers from any chronic disease or spinal cord problems, avoid the pose. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585057981_boat_pose_%28navasan%29.jpg" width="353">

This balancing yoga pose will help kids to de-stress and revitalise.

Boat Pose - Naukasana 

How to do:<ol><li>Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.</li><li>Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.</li><li>Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.</li><li>Either hold the posture for the duration of the inhale breath or breathe gently through the nostrils while holding the posture.</li><li>Exhale and return to the kneeling position.</li></ol> Benefits:<ul><li>This asana helps improve digestion as it massages the internal organs.</li><li>It opens up the chest and frontal portions of the torso.</li><li>It strengthens the back and the shoulders.</li><li>It helps alleviate pain in the lower back.</li><li>It makes the spine more flexible and also helps in the betterment of body posture.</li></ul> Cautions:<ul><li>It is best to practice this asana under the supervision of a yoga instructor.</li><li>If your child has a back or neck injury, it is best to avoid this asana.</li><li>Those who suffer from insomnia or migraines must avoid this asana.</li></ul> <img src="https://bee-assets-production.s3.amazonaws.com/image/image_1588679804_camel.jpg" width="542" style="cursor: nwse-resize;">

This asana keeps the back and the spine healthy.

Camel pose - Ustrasana

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.

Corpse Pose - Savasana

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

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.

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