Fitness Expert

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>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 face down with the tips of the feet flat on the floor and palms on either side of the body.</li><li>Pull the shoulders slightly back towards the spine.</li><li>Engage the abdomen throughout the exercise as it keeps the lower back protected.</li><li>Lift the body into a cobra pose while keeping the chin up. Use the hands for support, but without putting unnecessary pressure.</li><li>Hold the posture for 15 to 30 seconds, before gently releasing the body to the floor. This is a good, morning yoga poses for kids to practice daily.</li></ol> Benefits: Strengthens the spine; stretches the chest, shoulders, abdomen, and buttocks; stimulates the abdominal organs and releases fatigue and stress; might be good for managing breathing problems like asthma. Cautions: Ask your kid to arch the back as much as the body can take. Every child has different flexibility, so let them take it slow. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585058768_cobra_pose_%28bhujangasan%29.jpg" width="320">

The stretch will promote a sturdy back, abs and strength.

Cobra Pose - Bhujangasana

How to do:<ol><li>Lie flat on the stomach, keeping the arms stretched along the sides of the body and head resting gently on the mat.</li><li>Inhale and bend the knees bringing the feet towards the hips.</li><li>Grasp the ankles using both the hands.</li><li>Lift the shoulders, torso, legs, and hips off the floor while gazing straight ahead.</li><li>Hold the posture for four to five breaths, then lower the knees and release the feet.</li><li>Rest on the stomach.</li></ol> Benefits: Stretches and strengthens the back, shoulders, chest, and legs; brings flexibility to hip flexor function, and regulates the digestive system. Cautions: The bow pose involves a great deal of stretching, so if your child feels heavy in the lower back, keep the posture lower until it is comfortable to stretch. Help them in holding the ankles in step 3 and lifting the body in step 4. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585059264_bow_pose_%28dhanurasana%29.jpg" width="306">

Bend the back like a bow and open the chest and shoulders with the bow pose.

Bow Pose - Dhanurasana

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>Sit upright with legs crossed.</li><li>Rest the hands on the knees with the palms facing up.</li><li>Evenly balance the weight across the sit bones.</li><li>Keep the head, neck, and spine aligned all along.</li><li>Elongate the spine but without stiffing the neck.</li><li>The feet and thighs should be relaxed.</li><li>Retain this posture for a minute.</li><li>Release and change the cross-legged position.</li></ol> Benefits: Good for the back, thighs, and hips; gives a stretch to the knees and feet; and helps in negating anxiety and stress. Cautions: If your kid’s hips are tight and they are finding it difficult to sit flat, prop them up with a folded blanket or firm pillow under the hips. <img src="https://bee-assets-qa.s3.ap-south-1.amazonaws.com/image/image_1585057117_easy_pose_%28sukhasan%29.jpg" width="327">

This is the simplest of all poses that the child can try.

Easy Pose - Sukhasana

How to do:<ol><li>Begin by kneeling on the floor, with your big toes touching each other.</li><li>Sit on your heels and keep your knees hip-width apart.</li><li>Now exhaling, bring your head down, resting it on the ground in front of you.</li><li>Your hands can rest wherever you feel they would be comfortable, i.e., by your side or on either side of your head, etc.</li><li>Remain in this pose and take deep breaths for 20-30 seconds. Then return back to original.</li></ol> Benefits:<ul><li>It reduces stress and anxiety.</li><li>It helps in lengthening the spine.</li><li>It helps in getting relief from lower back pain and torso as it is done with the support of head and neck.</li><li>It calms the body and the mind.</li><li>The ligaments in the knees are stretched properly.</li></ul> Cautions:<ul><li>If your child finds it difficult or uncomfortable to place their head on the floor, you can give them a pillow to use for comfort.</li><li>It is best to avoid doing this asana if your child is suffering from diarrhea or knee injuries.</li></ul> <img src="https://bee-assets-production.s3.amazonaws.com/image/image_1588678313_childspose-1.png.jpg" style="cursor: nwse-resize;" width="244">

This asana will calm your child's mind.

Child pose - Balasana

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>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.

fitness exercise

Here are your results