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

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>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.

Wheel pose - Chakrasana

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>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 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>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>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>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.

fitness exercise

Here are your results