When it comes to us adults, yoga has been one surefire way to combat stress and anxiety. However, we don’t really take into account that our kids might suffer from stress equally as well! While we hand in that tablet or another cartoon to have them distracted to do our afternoon yoga, we never know how it affects their psyche. 

So why not do yoga together instead? Yoga isn’t just for grown-ups in trendy leggings, humming mantras or sipping smoothies. You can have fun and maybe get a little silly together!

When can yoga benefit your kids?

Yoga can help your kids at different stages of their development. Here are some key moments when yoga can be particularly helpful for the little ones:

  • During times of stress and anxiety: Breathing exercises and relaxation techniques can build a solid foundation for kids as they get older. They learn to manage their feelings and have tools for emotional regulation.
  • During physical development: Yoga improves balance, strength, flexibility and endurance. It also boosts coordination and body awareness. 
  • School performance: Yoga is a game-changer that improves concentration and memory. It can help children with ADD and ADHD as it improves core symptoms like lack of focus and impulsivity.
  • During social development: Yoga is useful for self-esteem and confidence. Partner yoga (such as with you) improves communication and teamwork skills and enhances trust. Children can also cope with changes or difficulties at school or home with the help of skills they get from yoga sessions.
  • As they learn about mental health: Without fully realizing it, your kids learn to practise mindfulness, which can help with emotional regulation and teach stress management techniques that can be useful throughout life. If only someone taught me that when I was a kid!

Remember: yoga can be useful at any age; however, you need to make sure the practice is age-appropriate and meets all health considerations. Before beginning any new fitness program, it is always advisable to see a doctor, especially for kids who already have medical issues.

Health considerations

Even though yoga is typically safe for children, take care of some crucial things before you begin:

  • Age-appropriate practice: All poses and activities should be suitable for children’s age and physical abilities. Keep the practices around 5-10 minutes for 2-3-year-olds and 10-15 minutes for 3-5-year-olds. Gradually introduce more complex poses and longer sequences.
  • Avoid overstretching: Since children’s bodies are still developing, their bones are softer and more susceptible to injury. Their growth plates are still open and can be damaged by extensive force. Therefore, it’s crucial not to push them into advanced poses ahead of time. Prioritise alignment over attaining perfection.
  • Current health conditions: See a paediatrician if you have any concerns about joint issues, cardiac problems, asthma, neurological diseases, recent injuries or operations, or heart illnesses. 
  • Establish a secure environment: To avoid mishaps, pick a roomy location devoid of obstructions and jagged edges. Also, make sure there is enough illumination. Avoid overheating, as kids are susceptible to heat stress; a room temperature of 68-72℉ should be comfortable. 

If you’re considering upgrading your home’s heating system to maintain the ideal temperature, remember to include a smart thermostat. The central heating installation cost for a 3 bedroom house (a typical household size with kids) might be quite an investment, but a smart thermostat won’t break the bank!

Apart from that, creating the vibe of a non-competitive atmosphere and emphasising personal progress over comparison with others is as important as physical safety. The key point is creating a positive experience that fosters a lifelong appreciation for mindfulness and physical well-being.

How to practise yoga with kids?

To make your practices more engaging, incorporate yoga poses into a narrative. Animal poses like Cat-Cow, Downward Dog, or Cobra can spark children’s imagination. You could try playing games where children have to guess the animal based on the pose. Additionally, you might pair animal positions with breathing exercises that have an animal theme, such as lion’s breath.

Make enjoyable games that incorporate breathing techniques and yoga poses. You might play “freeze yoga” to teach kids how to hold a particular pose for a predetermined period of time, or you could use yoga dice or cards to generate random exercises. 

Use kid-friendly, age-appropriate meditation applications to teach mindfulness. Headspace for Kids, Smiling Mind, Mindful Powers, and Calm Kids are among the apps we have tried; our family really likes the latter. These applications present mindfulness and meditation ideas in an approachable manner by using captivating graphics and kid-friendly language. 

My kids and I have a “mindful minute” routine each morning; you can have it at the end of each day—whatever suits you best. 

Practise mindful eating with small, healthy snacks. Encourage your kids to observe the colour, shape, and texture of the snack. Introduce the hunger scale to avoid overeating. Ask your child to rate their hunger on a scale of 1-10 and repeat this halfway through the snack and at the end. This helps them recognize feelings of hunger and fullness. 

As you see, yoga can be a fun and educational way to connect with your kid and spend time together. It can also give them lifelong tools for physical and mental well-being and a more balanced life.