Posiciones basicas de yoga para niños: 5 posturas de yoga que pueden hacer los niños

Posiciones basicas de yoga para niños: 5 posturas de yoga que pueden hacer los niños

5 posturas de yoga que pueden hacer los niños

4 minutos

En proceso de revisión

Aunque creamos que es una disciplina para adultos, hay algunas posturas del yoga que también son apropiadas para niños y que pueden ser muy útiles en su día a día.

Revisado y aprobado por el médico Carlos Fabián Avila.

Escrito por Equipo Editorial

Última actualización: 29 enero, 2022

El yoga, más allá de ser una actividad física, es un estilo de vida completo. Se orienta al crecimiento espiritual mediante la meditación y las creencias hindúes y budistas. Por ello, a continuación, proponemos 5 posturas de yoga para los niños para que podáis disfrutar en familia.

En este sentido, el yoga está al alcance de todos y es, en general, muy beneficioso; incluso para los niños inquietos o con trastornos de déficit de atención e hiperactividad.  L es ayuda a controlarse y a drenar, de una forma saludable, sus altas cantidades de energía. Y así lo evidencia este trabajo llevado a cabo por investigadores de la Universitat de Barcelona.

Además, los niños son más flexibles que los adultos, por lo que la mayoría de las posturas les parecerán cómodas y hasta divertidas. Así pues, estas son las asanas (posturas) básicas más recomendables para los pequeños de la casa. Tendremos en cuenta parte de la información que aporta este artículo publicado en la Revista Arista Digital .

Descubre: 3 fabulosos beneficios del yoga para niños

1. Postura de la montaña

La postura del árbol es similar a la de la montaña, salvo en la colocación de las piernas.

Esta postura es de las más fáciles de hacer. Se realiza de pie, estirando bien la espalda y manteniendo los pies paralelos. Se abre el pecho, se respira profundamente mientras se llevan las manos, palma con palma, hacia el pecho. Después, se levantan por encima de la cabeza.

En este paso, se puede decir internamente el mantra “puedo llegar muy alto”. Después, se bajan las manos nuevamente hacia el pecho. Se puede meditar con la frase “soy una montaña majestuosa”. Esta asana ayudará a encontrar el ‪ equilibrio‬ entre tener la cabeza en las nubes y los pies en el suelo.

2. Postura del árbol, una de las posturas de yoga que pueden hacer los niños

Empieza de pie con las piernas juntas y los brazos estirados y pegados a las caderas. A continuación, se debe llevar la planta del pie derecho hacia el interior del muslo izquierdo. Si no se llega tan arriba, se puede apoyar a cualquier altura que resulte cómoda.

Una vez alcanzado el equilibrio, se deben estirar los brazos hacia arriba, como si fuesen ramas que quieren tocar el cielo y, después, unir las palmas de las manos sobre la cabeza. Hay que mantenerse así durante unos segundos. Luego, se repite con la otra pierna.

Esta postura desarrolla la conciencia cuerpo-mente, favorece la concentración y la calma mental y ayuda a conseguir el equilibrio y la estabilidad en del cuerpo y mejora la postura.

3. Postura del perro boca abajo

La siguiente asana imita la forma en la que se estiran los perros y es muy útil para estirar todo el cuerpo y ayuda a fortalecer brazos y piernas.

La manera más fácil de empezar es poniéndonos en V invertida. Se parte de una posición a cuatro patas y se estiran las piertas, de manera que los talones traten de tocar el suelo. De esta forma, estando al revés, se fomenta la visión desde una perspectiva diferente. Además, se consigue calmar la mente cultivar la fuerza y libera la tensión en el cuello y en la espalda.

4. Postura de la cobra, otra de las posturas de yoga que pueden hacer los niños

Se inicia en el suelo boca abajo. El mantra para esta asana es pensar que somos largos, sigilosos y fuertes, como el animal que le da nombre.

Así pues, se colocan las manos bajos los hombros y, poco a poco, se levanta la cabeza. A la vez, se estiran las piernas y se levanta el pecho, arqueándose un poco hacia atrás, con cuidado de no hacerse daño en la espalda.  Esta postura ayuda a fortalecer las muñecas y los brazos y a estirar la columna vertebral.

Quizá te interese: Yoga infantil: grandes beneficios para tu hijo

5. Postura de relajación

Esta última postura ayuda a finalizar la sesión de ejercicios de manera calmada y relajada. Es adecuada si buscamos la tranquilidad tras situaciones de estrés o periodos inquietos.

Se realiza tendido en el suelo, boca arriba, con los brazos y las piernas tendidos y relajados. No debe haber ningún tipo de tensión. Se puede acompañar de ejercicios de respiración para fomentar una mayor quietud. Es una asana recomendada para impulsar la reflexión, ya que fomenta la respiración profunda y la meditación.

En este sentido, puedes acompañarla de música relajante o ponerle un paño tibio y húmedo sobre los ojos a tu hijo para que consiga llegar mejor a ese estado de relajación deseado.

En definitiva, esperamos que estas posturas de yoga para niños te hayan abierto un mundo nuevo a la hora de crear momentos de calma y relajación con los más pequeños de la casa. ¿A qué estás esperando para ponerlas en práctica y pasar grandes momentos de diversión y tranquilidad en familia?

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10 posturas de yoga para niños

La postura de la vela es una postura invertida, eso quiere decir, que tendremos la cabeza más baja que el cuerpo. Sirve para estirar la columna y fortalecer los abdominales, y ejerce un agradable efecto de relajación. Para subir las piernas es mejor doblarlas hacia el pecho, y desde allí, estirarlas hacia arriba. Nos ayudaremos con los antebrazos apoyados en el suelo. Mantener la postura 40 segundos.

La posición del guerrero sirve para estimular los músculos del cuádriceps. Se debe hacer con la pierna de delante doblada ligeramente hasta notar que se nos endurece el cuádriceps, y la de atrás totalmente estirada. Los dedos de los pies de la pierna delantera deben mirar al frente, mientras que el pie de la pierna posterior debe estar de lado. Mantener la postura con cada pierna durante 40 segundos.

La postura del árbol es una buena manera de aprender a mantener el equilibrio. Primero se hace con una pierna y luego con la contraria, y se debe mantener la postura durante 40 segundos con cada pierna.

La postura del perro es una de las más utilizadas en yoga. Estira toda la parte posterior de las piernas y el tronco. Se debe mantener los dos pies pegados al suelo por completo, sin levantar los talones, y la cabeza se debe esconder entre los brazos, para no formar el cuello. Mantener 40 segundos y levantarnos despacio para no marearnos.

La postura del niño nos recuerda a un feto dentro del vientre de su madre. Sirve para estirar la espalda y para relajar el cuerpo tras una sesión de yoga. Se deben apoyar los glúteos sobre los talones y estirar los brazos hacia delante, apoyando las manos sobre el suelo. La frente debe apoyar en el suelo para poder relajar el cuello. Se puede mantener la postura el tiempo que queramos.

La postura de la rueda sirve para estirar toda la parte abdominal y el pecho, y crear elasticidad en la columna. Se debe comenzar tumbados en el suelo, colocando las manos a los lados de la cabeza y mirando hacia nosotros. Poco a poco comenzaremos a subir los glúteos hasta quedar lo más redondos posible. Si no podemos subir del todo, subiremos hasta donde lleguemos. Mantener la postura 30 segundos.

La postura del camello es para cuerpos flexibles. Debemos echar hacia atrás el cuerpo hasta tocarnos con las manos los talones. Apoyaremos nuestro cuerpo en los talones para poder estirar toda la parte delantera del cuerpo. La mirada debe ser hacia arriba. Podemos regular la intensidad de nuestro estiramiento, y si no podemos llegar hasta las piernas, nos echaremos simplemente atrás con las manos en las lumbares.  Se puede estirar un brazo hacia arriba, como tocando al techo y mantener el equilibrio durante 40 segundos.

La postura del arco nos ayuda a estirar la parte abdominal del cuerpo y flexibiliza la columna. Además también debemos de mantener un ligero equilibrio para no balancearnos y caer hacia delante. Nos agarraremos las piernas con las manos y tiraremos de las piernas hasta sentir solamente la cadera apoyada en el suelo. Mantener la postura sin caerse durante 40 segundos. Los niños con problemas de espalda, especialmente en la zona lumbar, no deben hacer esta postura. 

La postura de la cobra la deben hacer solo los niños que no padezcan problemas de lumbares o espalda. Sirve para estirar los abdominales y flexibilizar las lumbares. Nos tumbaremos en el suelo y apoyaremos las manos a la altura de los hombros, estirando los brazos todo lo que podamos sin hacernos daño en la espalda. Mantendremos la mirada hacia arriba. Mantendremos la postura entre 30 y 40 segundos.

La postura de la mariposa es una de las favoritas de los niños. Se puede hacer al principio de la sesión de yoga para calentar las piernas. Nos sentaremos al estilo indio, apoyando las plantas de los pies una contra otra, a continuación nos agarreremos con las manos los pies y moveremos las rodillas de arriba a abajo como si aleteásemos. La espalda debe estar recta. Podemos hacerlo durante el tiempo que queramos.

basics of yoga at home

In this article we will look at the features of yoga for beginners, as well as points that you need to know before starting your first practice: what is yoga, why practice, how does the practice go.

Also on our resource you will find a description of asanas for beginners with detailed instructions, the basics of yoga for beginners in various schools, features for various purposes, for pregnant women and a lot of other useful and practical information about yoga.

Yoga for beginners

The concept of yoga is so broad that for your understanding we will give the most general approaches to understanding this phenomenon:

  • yoga as a technique for controlling the body and mind;

  • yoga, as the name of one of the schools or systems of philosophy;

  • yoga as a tradition/school specializing in specific methods;

  • yoga as a disciplined method to achieve the goal.

Yoga, as a group of physical, mental and spiritual practices practiced in order to gain control over the physical and spiritual body of the body in order to achieve ultimately enlightenment, originated in ancient India.

The founder of Indian philosophy of yoga is Patanjali, who is the author of the Yoga Sutras, where all the knowledge about yoga that was available at that time was compiled.

Patanjali gave his definition of yoga — it is the curbing of the disturbances inherent in the mind, and substantiated the need for the practice of exercises — asanas, kriyas and pranayama, in order to achieve control over the mind and gaining non-dual consciousness (higher awareness of the absence of individuality, can be described as eternal peace, pure love , self-realization or liberation).

In Europe, where yoga began to develop as a cultural trend in the second half of the 20th century, yoga was associated with its asanas (postures) or as a form of exercise. Gradually, neo-Hindu yoga schools began to appear, specially adapted for the Western consciousness. Along with new schools, millions of people in many countries of the world continue to practice the yoga of the classical schools.

Yoga classes for beginners

Regardless of age or fitness level, everyone can start yoga as it is one of the best ways to stay healthy, look good and feel great.

Here are some tips on how to start your yoga practice.

  1. Practice

    The best way to find out if yoga is right for you is to try it. Moreover, we recommend practicing for at least 1 month, and then decide whether you will continue to practice yoga. This period is due to the fact that you will be able to try different complexes, the body will have time to “understand” what the meaning of such a load is, you will be able to evaluate the first results in the form of lightness in the body, full breathing.

    If you try to practice only 2-3 times, you may get the wrong impression, the load may seem too much for you or, on the contrary, too easy. But there are a large number of yoga schools and exercises! And with due care and responsibility when choosing the type of yoga practice and school, you will definitely find the type of yoga that you like.

  2. Try different things

    So, the second tip is to try different types of yoga (read more about yoga schools on our resource in separate articles).

    If you have the opportunity, visit different yoga studios in your city (and not just once, but at least 3-5 times — see above why). In addition to the studio itself (the atmosphere, the availability of qualified instructors, etc.), pay attention to the teacher. In the perception of the yoga system itself, a lot depends on the teacher! It is the teacher (guru — in India) who is the conductor of knowledge and only he can convey and instill a taste for yoga.

    Some teachers pay attention to a systematic approach to practice (combination of physical and spiritual exercises, breathing — pranayama, adherence to the principles of 8-step yoga, and so on), others observe and practice only one or several aspects of yoga (for example, only physical exercises + breathing ), meditation. It is impossible to know in advance which of the approaches you will like in advance — you just need to try.

    If for various reasons it is not possible to visit yoga studios, you can study on our resource all the questions on how to start practicing yoga at home. On our site you will find the types and techniques of yoga, a detailed description of asanas (exercises) with illustrations, indicating the effect of the practice, contraindications and other subtleties.

    Of course, if you have any health problems or think that there may be a risk from any exercise, we recommend that you consult a doctor before you begin to practice. After all the basic principle of yoga is non-violence , primarily in relation to one’s own body.

  3. Give yourself time

    Indian yogis dedicate their entire lives to mastering asanas, pranayamas, meditations. Therefore, do not strive to master all the asanas and principles of yoga in a short time. Don’t worry about slow progress or not seeing results.

    It is much more important to practice at your own pace , it is safe for your health, does not cause stress, and you will get the maximum pleasure from the practice.

    Thank your body for what it was able to do today! Until you can bend over without bending your knees? No problem! Thank you for getting up on your yoga mat at all today and being able to bend over.

    This principle is important for the systematic development and mastery of more and more complex asanas. Do not try to start practicing more difficult exercises as soon as possible. They are designed for yogis who have been practicing for many years in a row.

    Basic exercises for beginners are not so easy, if they are performed correctly, strictly following the instructions! Moreover, basic asanas (for example, yoga-chikitsa — yoga of healing) are aimed at restoring the body and strengthening it, and this is what you need for health!

    A calm and grateful attitude towards everything that happens and oneself is an indispensable guarantee of success.

  4. Listen to your body, follow the sensations

    During the first practice, you may be distracted by extraneous thoughts (about work, about home, and so on). But over time, you will be surprised to note that, standing on the mat, the head is empty. There is only you and the mat, and the practice.

    For most people, it is easier to be present here and now and listen to what is happening inside when the practice is done alone (more often at home).

    Despite the fact that yoga is a purely individual practice, and there is no place for competition in it, nevertheless, beginners are often distracted by “a neighbor who performs certain asanas better, or vice versa “needs” advice when unsuccessfully performed poses.

    The truth is to practice at your own pace, enjoying and noticing the processes that occur in the body in one posture or another, and then what is happening around will not matter.

    We will try to help you in this long and very interesting journey called «yoga»: start with the yoga article where to start, and also study other useful and practically applicable information about yoga posted on our website.

Yoga for beginners at home: exercises, video tutorials, features

Let’s immediately define that yoga is not a religion or creed. Yoga is a philosophy of a healthy lifestyle. In the Hindu tradition, for example, it is understood as the science of balance and harmony. In our time, more and more doctors officially recommend yoga not only as an effective physical activity, but an excellent tool in the fight against stress.

When I started doing yoga myself and made it a habit, I began to notice changes very quickly. Thanks to practice — and this is about an hour and a half every day — my posture straightened out, my knees stopped cracking in the joints, I built and even rejuvenated, it seems to me (apparently, the eternal concern left my face, and with it a couple of “frowning” wrinkles) . But, most importantly, I began to perceive this life calmer and more joyfully, although nothing fundamentally changed in it. What is the secret and how to do yoga for beginners at home?

Benefits of yoga

Yoga has been proven to work that way. This effective and centuries-old practice affects immediately the physical and subtle body (it is responsible for the emotions and thoughts of a person). Those who practice yoga become healthier and more resilient, feel energized after class, and can also feel the zest for life with renewed vigor. Agree, in today’s world with heavy workloads and stress, this is very important. Like it or not, alcohol and cake have side effects, and yoga is absolutely harmless: take it at least seven times a week.

Why yoga is so useful — we tell beginners. Here are just 10 points , in fact there are many more:

  1. Slows down the aging process.
  2. Restores the reproductive function of the female body and potency in men.
  3. Develops muscle groups, returns flexibility to joints.
  4. Relieves back pain, removes curvature of the spine, osteochondrosis, salt deposits.
  5. Through intense breathing during exercise, a large amount of oxygen enters the body, and all systems begin to work more efficiently. There is active ventilation of the lungs and training of the heart
  6. Natural and effective massage of internal organs. And since during the practice the abdominal muscles actively work, the intestines are perfectly cleansed. Yoga is excellent for relieving constipation.
  7. Cure headache, asthma, arthritis, insomnia, postpartum depression.
  8. Helps to lose weight.
  9. Gives the whole body and brain deep relaxation and quality rest.
  10. Meditations included in yoga classes help to strengthen the immune system and reduce stress levels.

And I’m not talking about discovering new talents. It has been proven that yoga helps to reveal them in a person — people suddenly begin to draw, sing, compose poetry. The benefits of yoga are undeniable and proven by thousands of years of experience.

Photo: pixabay.com

Contraindications for yoga

Hypertension, epilepsy, congenital heart disease, cholelithiasis, alcohol or drug intoxication, the period of taking tranquilizers, antidepressants and other psychotropic drugs.

Photo: elina-fairytale, pexels.com Photo: elina-fairytale, pexels.com

Yoga at home

Of course, it is best if you start learning yoga exercises not at home, but with a teacher or a more experienced practitioner. First, it disciplines. Secondly, you will be corrected if you do something wrong. And thirdly, group classes are the most effective. But if you do not yet have such an opportunity, you can learn yoga on your own.

It will be good if you are ready to practice every day (you will notice changes faster) or at least twice a week. Good for a beginner.

Photo: cottonbro, pexels.com

If you do not have the opportunity to study with a teacher, then for yoga at home you will need a mat, a blanket to cover during rest (shavasana) and water. Water is very necessary. Yoga activates metabolic and cleansing processes in the body, which is why it is so important to drink. But not in one gulp after all the loads, but in small sips after each asana (the so-called poses in yoga).

Photo: koolshooters, pexels.com Photo: koolshooters, pexels.com

What newbies need to know

What else is important to know before you start.

  1. Yoga is a set of exercises (asanas), usually in a certain sequence. The session ends with a rest pose — shavasana: in it, your body should be absolutely motionless for 10-15 minutes. This time is enough for the body to relax and rest as much as possible, and the brain to overload (yes, like a frozen computer).
  2. You should not experience pain during yoga at home. None at all! No need to specifically stretch the muscles (this is not a sport!), bend down with force, pull your legs — and endure at the same time. Even more so for beginners. You have just started working with the body, give it time and you will soon see how you become more flexible. Learn to listen to your body. If any discomfort arises, loosen the effort or gently exit the asana.
  3. Before starting, it is better to do a little warm-up to warm up the muscles.
  4. And breathe evenly, calmly in asanas! Control your breathing: there should be no delays, inhale and exit as deeply and slowly as possible. It is very important.

Photo: pixabay.com

Basic rules for practicing yoga

They will help you make your home practice as effective and useful as possible:

  1. Yoga can only be done on an empty stomach . Ideal in the morning, after waking up and taking a cold shower. Or during the day, but so that after breakfast or lunch 3-4 hours pass.
  2. Yes, it is better to practice in the morning . This is the first news. The second one may not appeal to beginners at all, but what to do! It is better to practice yoga at sunrise — at 5-6 in the morning. Let us explain: when the body awakens together with nature, it receives additional energy and, attention, even healing. You yourself will later see how the day after such a «yoga» morning will turn out completely differently. All things will be done easily and with joy, there will be strength and a desire to do everything. And why accumulate energy at the end of the day?! It is better to do the practice in the morning and get high all day.
  3. Before class ventilate the room , you can light an incense stick for a couple of seconds or dilute 2-3 drops of your favorite essential oil in water, this will be enough to freshen the air. The floor must be clean. So it’s more fun to do it. Although — as you like.
  4. Workwear . Choose comfortable, preferably cotton and white. You will need socks for relaxation. Immediately take off your chains and watches, bracelets and rings with convex stones, otherwise they will interfere with you and may injure you. Girls with long hair need to put their hair in a bun or put on a yoga cap. This is not a sectarian element, as some believe. First, she keeps her hair. Secondly, it allows you to concentrate on practice. I won’t explain more — you have to try it to understand the difference.
  5. Women during menstruation are advised not to use inverted postures (shoulderstand, plow posture). In the first three days, do not do exercises for the press and active breathing with the stomach (breath of fire). Since all this can increase bleeding. But if this does not bother you, then you can continue these practices — do it slower and less in time.
  6. During pregnancy, general yoga classes should be replaced by special yoga for pregnant women .

Photo: pixabay.comPhoto: pixabay.com

A set of exercises for practicing at home

There are hundreds of asanas in yoga. And beginners should not have the goal of mastering everything at once. Believe me, it’s not necessary at all. At first, do simple poses. Once you can stay in them long enough, it will be easier for you to move on to more difficult exercises.

So, there are two basic asanas in yoga:

Simple pose. Yoga begins with it. A simple pose has many variations. For beginners doing yoga at home, this one is best at first. Sit on the mat with both legs extended. Place the foot of one leg under the opposite knee, and then place the foot of the extended leg under the other knee. Stretch your spine and lean your lower back slightly forward. Keep your back straight. This pose is used in twisting and other asanas, breathing exercises and meditation.

Rock pose. You need to sit on your knees and heels, hands on your hips. The back should be straight. If you feel pain in your ankles, put a blanket or blanket under your buttocks.

Basic asanas:

Downward facing dog. This asana has a second name — the triangle pose, which speaks for itself. Begin the exercises in a standing position. Rest your palms and feet on the floor, fingers wide apart. Feet — hip-width apart. Straight lines should run from the wrist to the hip, as well as from the hip to the heel. The chin is tucked in, the neck is extended. The armpits are turned towards each other. Try not to arch your back too much. Breathing is even and calm.

Effect : This posture improves digestion, reduces pain in the lower back, neck, stretches the muscles, legs, arms and back.

Time: start at 1 minute, working up to 3-5 minutes.

Downward facing dog. Photo: pixabay.com

«Cat-Cow». Get on all fours. Hands shoulder-width apart, fingers pointing forward. The knees are directly below the hips. Inhale and pull the pelvis forward, arching the back down (Cow Pose), the head and neck are pulled back. Don’t hurt your neck. Raise your chin as high as possible.

On exhalation, the pelvis moves in the opposite direction, the back arches upwards in an arc (Cat Pose), and the chin rests on the chest. All movements should be smooth, the entire spine is involved.

Effect: This exercise is very useful. Strengthens the muscles of the neck, restores flexibility and mobility of the spine, improves posture. After a long sedentary work relieves pain and stiffness of the back muscles. Relieves general fatigue. Calms and at the same time tones the nervous system.

Time: Start at 1 minute and build up to 3-5 minutes.

Pose «Cow». Photo: darina-belonogova, pexels.com

Cobra. Lying on your stomach, put your hands under your shoulders, palms pressed to the floor. Start to lift your chest, the head continues this movement as you bend back. Straighten your arms. Don’t let your back arch too much. Stretch up the entire surface of the abdomen and chest in the opposite direction. If it is difficult to stand on straightened arms, bend them at the elbows. But aim for the perfect pose. Movements should be calm and uniform, without accelerations and decelerations. Inhalation and exhalation are synchronous with the movement of the body.

Effect: pose strengthens the deep muscles of the back, prevents the formation of kidney stones. Normalizes the function of the thyroid gland and pancreas.

Time: Start at 1 minute and work your way up to 3 minutes.

Pose «Cobra». Photo: cottonbro, pexels.com

Dictionary of Yoga

Many terms from yoga at first will seem very unusual to you, like from another planet. You don’t have to be afraid of it. Over time, everything will become clear and familiar to you.

Asana. Body position or posture.

Aura. An area of ​​energy and consciousness that surrounds the physical body and contributes to the work of 7 energy centers — chakras. The strength of the aura, measured by its radiance and radius, determines the presence of mental problems and the psychophysical integrity of a person.

Yoga. This is the science of how to live. Philosophy of a healthy lifestyle. Connecting with your inner self. People who practice yoga strive for awareness and the disclosure of inner happiness. And for this it is not at all necessary to go to the Himalayan mountains. A true yogi elevates and perfects himself in the conditions of life circumstances, without isolating himself from society like monks.

Kundalini Yoga. A type of yoga that stimulates the vital force, balances the mind, develops the spirit. It promotes instant clarity.

Meditation. The process of deep concentration, merging with an object or being in a state of awareness. Meditation releases reactions and unconscious habits and builds intuition leading to awareness.

Wise. Literally means «seal». Usually refers to the position of the hands used during meditation or exercise. These hand positions are used to “seal” the energy flow in the body.

Pranayama. Adjustable breathing exercises.

Third eye point or Eyebrow point. The sixth chakra or awareness center located on the forehead at the point between the eyebrows.

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