Fitness Expert

How to do:<ol><li>Sit on the flat floor and fold your both legs and place your feet under the hips. (Both heels are protruding outwards and the toes are touching your hips, in this position the thumbs of both toes should be touching each other)</li><li>Keep your spine and head erect with closed eyes.</li><li>Your knees should be touching each other.</li><li>Keep your right palm on your right knee and left palm on your left knee.</li><li>After that inhale slowly and exhale slowly by both nostrils. (Normal breathing).</li><li>In the beginning, try to practice Vajrasana for 5 minutes after lunch or dinner. Once you are used to it increases the time of asana about 30 minutes to 60 minutes.</li></ol> Benefits:<ul><li>It is the best asana for meditation and concentration.</li><li>Helps in keeping the mind stable and calm.</li><li>Cures indigestion, acidity, gas formation and constipation, and enhances digestion process.</li><li>Children who are suffering from gas problems, can practice this asana immediately after lunch or dinner.</li><li>Helps in relieving back pain.</li><li>Very beneficial in stomach disorders.</li><li>Beneficial in urinary problems.</li><li>Helps to reduce obesity.</li><li>Gives Strength to the thigh muscles.</li></ul> Cautions:<ul><li>Avoid practising Vajrasana if your child suffers from any of these conditions: recent knee injury or severe pain in knees, pain in ankles or joint pain.</li></ul> <img src="https://bee-assets-production.s3.amazonaws.com/image/image_1588680131_vajrasana-.png.jpg">

This asana highly improves concentration.

Thunderbolt pose - Vajrasana

How to do:<ol><li>Start by going on the floor on the hands and knees.</li><li>Position the knees a few inches apart and place the feet right behind the knees.</li><li>Place the palms right under the shoulders with the fingers facing forward.</li><li>Look downwards and focus at a point between your hands.</li><li>Now, push the tailbone towards the back. This will stretch the spine. This position is known as the table position.</li><li>Slowly move the knees outwards to the sides. Then align the ankles and feet with the knees in a straight line.</li><li>Start to slide downwards while keeping the palms flat against the floor.</li><li>Exhale and keep pushing the hips backwards until a stretch is felt.</li><li>Now, hold this position for three to five breaths.</li><li>Come back to the table position again.</li></ol> Benefits: Stretches the hips, thighs, and spine. Cautions: If it hurts your child under the knees or the elbows, place a folded blanket to provide support and strength. Let them not stretch beyond their comfort level.

This pose will help in relieving sprains or back pains.

Frog Pose - Mandukasana

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 pose 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 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>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 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>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>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>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.

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