How to do:<ol><li>Stand straight and tall.</li><li>Spread the legs a few inches apart and spread the toes.</li><li>Keep the arms alongside the body.</li><li>The shoulders must be relaxed and not stiff.</li><li>Raise the arms above your head.</li><li>Hold the posture and breathe slowly.</li><li>Retain as long as comfortable.</li></ol> Benefits: Improves posture, strengthens the thighs, legs, and ankles; firms the abdomen and hips; improves sleep. Cautions: No cautions to follow up.

This is a foundational pose for all the standing asanas and could be a calm-down yoga pose for children.

Mountain Pose - Tadasana

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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 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 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 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 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>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>Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.</li><li>Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.</li><li>Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.</li><li>Either hold the posture for the duration of the inhale breath or breathe gently through the nostrils while holding the posture.</li><li>Exhale and return to the kneeling position.</li></ol> Benefits:<ul><li>This asana helps improve digestion as it massages the internal organs.</li><li>It opens up the chest and frontal portions of the torso.</li><li>It strengthens the back and the shoulders.</li><li>It helps alleviate pain in the lower back.</li><li>It makes the spine more flexible and also helps in the betterment of body posture.</li></ul> Cautions:<ul><li>It is best to practice this asana under the supervision of a yoga instructor.</li><li>If your child has a back or neck injury, it is best to avoid this asana.</li><li>Those who suffer from insomnia or migraines must avoid this asana.</li></ul> <img src="https://bee-assets-production.s3.amazonaws.com/image/image_1588679804_camel.jpg" width="542" style="cursor: nwse-resize;">

This asana keeps the back and the spine healthy.

Camel pose - Ustrasana

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.

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