Raghav is an eighth grader with high screen time who rarely goes out to play with friends. He feels tired during study hours and lacks concentration. When he does play a sport or performs any physical activity, he complains of aches in his legs and arms. Does your child face the same issues? This might be an indication of poor respiratory function and a call to increase strength and stamina.
Respiratory function, along with optimal sleep and nutrition, plays a key role in muscle building, cardiovascular health and your child’s stamina.
Strength And Stamina
Strength is the sheer force that one has. Stamina, on the other hand, means endurance. It is the capacity to perform a particular task up to an in-built limit that can increase with proper training. In 2016, The International Journal of Yoga confirmed that ‘Hatha Yoga can improve strength and flexibility’ while also helping control ‘respiration, heart rate, and metabolic rate to improve overall exercise capacity.’ This shows that yoga improves the balance in the body, which can assist in building muscle and improving stamina.
Types Of Movement In Yoga
Asanas can be done as static holds, as often practised in the Hatha yoga style. This pose challenges the muscles and also uses body weight in isometric holds to build endurance. You can hold a pose for up to a few minutes.
Alternatively, you can practise yoga asanas in a flow or Vinyasa, which means moving from pose to pose like in Suryanamaskar or the ashtanga vinyasa series. The circuits, so to speak, build stamina and muscle memory. Children must begin practising vinyasa only once they are in middle school, not earlier.
Preparing Children
- Children’s yoga poses must always be supervised.
- Children must always use anti skid mats and rugs. Keep cushions around as padding to break a tumble.
- Children should wear fitted clothes, so they don’t trip on any extra fabric.
- Children should breathe throughout the poses and not hold their breath.
- It is good for children to hold the poses for as long as possible, even if it’s just 5-10 seconds.
- Children must warm up before getting into poses. Their warm-up routine could include running around, shaking their hands and feet, rotating their joints, or touching their toes.
- Children must hydrate post the session.
- Children needn’t push themselves. They should only do as much as they can.
- Consistent practice will build children’s strength and stamina.
Top Yoga Poses
Here are the top 5 poses/ asanas to introduce your children to yoga. These exercises for children will help them build their strength and stamina while simultaneously having fun.
1. Aeroplane Pose
Steps
- Balance the body on one leg.
- Both arms should be on your sides, parallel to your legs.
- Gently bend the upper body forward, and lift and stretch your right leg to the back until you create a T shape.
- Hold for 5-10 counts, and return to the starting position.
- Repeat on the other side.
Benefits
- Strengthens the thigh muscles, knees, calves and ankles.
- Improves balance and poise.
- Builds core strength.
- Precautions
- In case of stiffness or injury, keep the balancing knee soft. Do not lock or overextend.
Tip
Since children tend to tumble on their knees, you can keep a pillow in front of them until they learn to maintain balance.
2. Caterpillar Plank Pose To Mountain
Steps
- Put your palms and feet on the floor.
- Lift your hips to form an inverted V position.
- Make your hands take steps in front of you until you are in a plank position.
- Then get your legs forward by making them walk or jump.
- Walk your hands forward once again from the inverted V to a plank.
- Repeat for 30 seconds to 1 minute, depending on your stamina.
Benefits
- Increases strength in shoulders, arms and wrists.
- Opens the hips.
- Improves spine mobility.
- Precautions
- Avoid this asana if you experience any back pain.
Tip
- Try to perform the steps as fast as possible.
- Always use an anti skid mat for this asana.
- If required, you can take breaks in between.
3. Frog Pose
Steps
- Squat down, bring your hands in front, jump forward, jump back and repeat!
- Keep leaping back and forth, and jump as high as you can!
Benefits
- Strengthens the knees, core and spine.
- Improves endurance in your legs and thighs.
- Precautions
- Avoid this pose if you have knee pain.