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>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 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.

Wheel pose - Chakrasana

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 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>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 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.

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