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

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How to do:<ol><li>Sit with the knees together and the feet hip-width apart.</li><li>Sit on the heels with the heels touching the hips.</li><li>The hands should rest on the knees with the palms facing up.</li><li>Straighten the spine and drop the shoulders down and a little towards the back.</li><li>Relax the core while taking deep breaths.</li><li>Retain the posture for as long as it is comfortable.</li></ol> Benefits: Stretches the spine, quadriceps, and shoulders; improves blood circulation and relieves tiredness of legs; improves digestion and&nbsp;posture. Cautions: If the hips don’t rest comfortably on the yoga mat, use a yoga block in between.

This pose might be the salve for the weary legs of your kids.

Hero Pose - Virasana

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>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

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 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

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 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 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.

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