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

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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>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>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.

Lion Pose - Simhasana

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 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>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>Lie down on a mat, on your back.</li><li>Spread your legs so they are shoulder-length apart.</li><li>Bend your knees so that your feet are touching your buttocks. Similarly, bend your elbows so your fingers are touching your shoulders. (Your palms should be inwards, facing your shoulders)</li><li>Breathe IN. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted U. Feel the blood rush to your head, and your lungs expand and fill up with air.</li><li>Hold this pose for a few seconds.</li><li>Breathe OUT and let yourself down slowly.</li></ol> Benefits:<ul><li>Strengthens the liver, pancreas and kidneys.</li><li>Strengthens the muscles of the hands and feet.</li><li>Gives good exercise to lungs and chest.</li><li>Increases elasticity of the spinal cord.</li></ul> Cautions:<ul><li>Stop this asana immediately if your child complains of the lower back aches while practising it.</li><li>Completely avoid this asana if your child is coping with shoulder impingement syndrome or if your child’s shoulder is dislocated.</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_1588676195_chakrasana-min.jpg" width="238" style="cursor: nwse-resize;">

This asana benefits the internal organs of the body.

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