How Yoga and Meditation Can Help with Anxiety in Children?

How Yoga and Meditation Can Help with Anxiety in Children?

by | Jun 8, 2022 | Yoga and Kids

Like adults, children also suffer from stress and anxiety. Pressure to perform well in studies & other areas is the main reason. Changes in the body, lack of sleep, and multitasking are some of the other reasons. Look out for signs of anxiety in your children. These include feeling nervous, excessive worry, and shallow and rapid breathing. Fatigue, restlessness, and general lack of interest are also telltale signs of anxiety.  

Yoga is an effective tool for dealing with anxiety in children. It is a great coping strategy for anxiety. From yoga, your kids learn how to meditate. Yoga also includes deep breathing techniques. Yoga teaches how to align the body and mind. Deep breathing relaxes the body and clears the mind. It wards off negative thoughts and releases happy hormones. With yoga, your kids learn to regulate their stress response system. In simple words, deep breathing and yoga helps your kids manage stress and anxiety.

 

How Yoga and Meditation for Kids Reduces Anxiety 

Yoga helps reduce anxiety in children. Other than anxiety, it has several other mental health benefits for kids

 

  1. Build Self-esteem and Confidence 

Your kids do yoga poses on their own. Someone will guide them, but your kids have to put in the effort. Your kids achieve what they thought was difficult in the beginning. Then they start doing even more complex poses. Your children begin to believe in themselves and become self-starters. Their self-confidence and self-esteem increase. It extends to the other areas of their life. When your children are self-assured, their anxiety itself goes down. 

 

  1. Practice in a Safe Space 

Yoga teaches you how to help each other. Yoga is a safe space for children. Here people do not judge each other. Yogis support each other when doing yoga poses. Yoga means making oneself better rather than putting others down. Yoga is not about competing with each other. Yoga does not put any pressure on kids to perform. But it programs your kids to achieve their goals and excel in life. All in all, yoga builds harmony and lowers anxiety in children

 

  1. A Sense of Belonging

To learn yoga, you need to connect with teachers and other students. It is forming and coming together as a group. Your kids connect with others, whether teachers or other learners. Yoga is done in groups. Your kids do complex poses with each other’s help. It builds trust and empathy in your children. By doing yoga, your children do not feel left out. Instead, they become a part of the group. It kindles a sense of belonging in them. Your kids learn that they can count on others. They also know that their friends rely on them. This feeling gives them confidence. It is very helpful in lowering anxiety in children

 

  1. Deep Breathing Techniques

Shallow breathing raises anxiety levels and can lead to panic attacks. Deep breathing, on the other hand, lowers anxiety. Yoga teaches deep breathing techniques to your kids. Right deep breathing enriches the body with oxygen. Due to it, your kids feel refreshed and calm. Through deep breathing, your kids manage and lower stress and anxiety. In yoga, deep breathing is a part of life. Once your kids learn these techniques, they never forget them.  

 

  1. Imagine and Visualize

Meditation for kids teaches them to imagine and envision. During episodes of stress and anxiety, your kids imagine a peaceful and calm space. Your kids imagine that they are in control of their feelings and emotions. It helps your kids face any negative challenges with ease. With these essential mental skills, your kids come out on top. 

 

  1. Yoga Movements Help Too

Anxiety starts in the mind and affects the body. Shallow breathing, restlessness, worrying, and sweating are some of the common symptoms. Then a vicious cycle forms where these body symptoms increase anxiety more. Yoga and meditation connect body and mind. It teaches gentle body movements to your kids. These poses along with yoga hand mudras relax the mind and combat feelings of anxiety. This allows your children to manage both their minds and bodies. They control both of them to combat anxiety and lower it. 

 

Yoga Poses to Help with Anxiety in Children

Several yoga poses are very effective in treating anxiety. Here is a brief overview of some of these effective yoga poses. 

 

  1. Child’s Pose

The child’s pose as the name suggests is quite a simple yoga pose. But it is effective in calming the body and mind. It is a popular and easy pose for lowering anxiety in adults and children alike.

Steps

  1. Be in the heel-sitting pose.
  2. Open knees slightly, so the belly relaxes.
  3. Next, bend at the hips and lean forwards. 
  4. Let the shoulders drop down to the floor. 
  5. Ensure that the arms lie back along the sides of the folded legs.
  6. Palms should be open and facing upwards. 
  7. Touch your forehead on the floor. 
  8. Gently rock side by side. 
  9. Inhale and exhale deeply at least 5 times. Take at least 5 breaths.

 

  1. Tree Pose

The tree pose is a fun pose that controls anxiety in children. It is a balanced pose that improves your kids’ focus and makes their core strong.

Steps

  1. Stand straight on the floor and bend the knee of a foot slightly.
  2. Raise the other foot and let its sole rest on the calf or thigh. 
  3. Next raise the arms and join the palms above your head. Just like a “Namaste” pose. 
  4. Focus on the front and breathe deeply. 
  5. After 5 deep breaths, switch to the other foot. 

 

  1. Cat-Cow Poses

Animal poses are always fun poses for kids. Cat-Cow poses have slow and fluid movements. These movements sync with deep breathing and lower anxiety in children

Steps

  1. Start with the tabletop position on your hands and knees.
  2. For the cat pose, exhale and curve your back towards the ceiling.
  3. Next, tuck your chin to the chest.
  4. Now inhale and come back to the tabletop position. 
  5. Move to the cow pose next.
  6. For doing it, again exhale. But this time, dip your belly towards the floor. It curves your back downwards. 
  7. Next, lift your head and look above at the ceiling.
  8. Now exhale and revert to the tabletop position. 

 

  1. Ragdoll Pose 

The Ragdoll pose lightens the body. It calms the mind and raises oxygen flow in the body. Ragdoll pose is effective in reducing stress and anxiety in children.  

Steps

  1. Stand straight with feet a bit wider than the shoulders.
  2. Let your arms rest at the sides with toes pointing forward. 
  3. Now exhale and bend from the hips to fold forward.
  4. Loosen your neck and release your hands and head towards the floor.  
  5. Next, bend the knees slightly and sway from side to side. 
  6. Inhale deeply and come slowly back to the standing position. Do it at least four times. 

 

  1. Easy Pose

Easy pose is perfect for starting and winding down a yoga session. It relieves stress and anxiety by slowing down the body and focusing on breathing. 

Steps

  1. Sit on the floor by crossing your legs and with your back straight.
  2. Ensure that you are sitting cross-legged Indian style with knees towards the ground. 
  3. Next, rest your hands on your knees and relax your shoulders.
  4. Take deep breaths and chant “Om” if you want to. 
  5. Continue anywhere from 1 to 5 minutes. 
  6.  

So, these are some of the yoga poses that help lower anxiety in children. Yoga not only lowers anxiety but helps your children develop a strong body and mind.  

 

Final Thoughts

These are some of the ways yoga and meditation help with anxiety in children. Along with yoga, a balanced diet is also essential for your kids. Low levels of vitamins and minerals in the body increases anxiety and other mental issues. Along with yoga, a diet rich in vitamins, and other essential minerals also helps reduce anxiety in children.

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Bring out the angel in your child

How Yoga and Meditation Can Help with Anxiety in Children?

by | Jun 8, 2022 | Yoga and Kids

Like adults, children also suffer from stress and anxiety. Pressure to perform well in studies & other areas is the main reason. Changes in the body, lack of sleep, and multitasking are some of the other reasons. Look out for signs of anxiety in your children. These include feeling nervous, excessive worry, and shallow and rapid breathing. Fatigue, restlessness, and general lack of interest are also telltale signs of anxiety.  

Yoga is an effective tool for dealing with anxiety in children. It is a great coping strategy for anxiety. From yoga, your kids learn how to meditate. Yoga also includes deep breathing techniques. Yoga teaches how to align the body and mind. Deep breathing relaxes the body and clears the mind. It wards off negative thoughts and releases happy hormones. With yoga, your kids learn to regulate their stress response system. In simple words, deep breathing and yoga helps your kids manage stress and anxiety.

 

How Yoga and Meditation for Kids Reduces Anxiety 

Yoga helps reduce anxiety in children. Other than anxiety, it has several other mental health benefits for kids

 

  1. Build Self-esteem and Confidence 

Your kids do yoga poses on their own. Someone will guide them, but your kids have to put in the effort. Your kids achieve what they thought was difficult in the beginning. Then they start doing even more complex poses. Your children begin to believe in themselves and become self-starters. Their self-confidence and self-esteem increase. It extends to the other areas of their life. When your children are self-assured, their anxiety itself goes down. 

 

  1. Practice in a Safe Space 

Yoga teaches you how to help each other. Yoga is a safe space for children. Here people do not judge each other. Yogis support each other when doing yoga poses. Yoga means making oneself better rather than putting others down. Yoga is not about competing with each other. Yoga does not put any pressure on kids to perform. But it programs your kids to achieve their goals and excel in life. All in all, yoga builds harmony and lowers anxiety in children

 

  1. A Sense of Belonging

To learn yoga, you need to connect with teachers and other students. It is forming and coming together as a group. Your kids connect with others, whether teachers or other learners. Yoga is done in groups. Your kids do complex poses with each other’s help. It builds trust and empathy in your children. By doing yoga, your children do not feel left out. Instead, they become a part of the group. It kindles a sense of belonging in them. Your kids learn that they can count on others. They also know that their friends rely on them. This feeling gives them confidence. It is very helpful in lowering anxiety in children

 

  1. Deep Breathing Techniques

Shallow breathing raises anxiety levels and can lead to panic attacks. Deep breathing, on the other hand, lowers anxiety. Yoga teaches deep breathing techniques to your kids. Right deep breathing enriches the body with oxygen. Due to it, your kids feel refreshed and calm. Through deep breathing, your kids manage and lower stress and anxiety. In yoga, deep breathing is a part of life. Once your kids learn these techniques, they never forget them.  

 

  1. Imagine and Visualize

Meditation for kids teaches them to imagine and envision. During episodes of stress and anxiety, your kids imagine a peaceful and calm space. Your kids imagine that they are in control of their feelings and emotions. It helps your kids face any negative challenges with ease. With these essential mental skills, your kids come out on top. 

 

  1. Yoga Movements Help Too

Anxiety starts in the mind and affects the body. Shallow breathing, restlessness, worrying, and sweating are some of the common symptoms. Then a vicious cycle forms where these body symptoms increase anxiety more. Yoga and meditation connect body and mind. It teaches gentle body movements to your kids. These poses along with yoga hand mudras relax the mind and combat feelings of anxiety. This allows your children to manage both their minds and bodies. They control both of them to combat anxiety and lower it. 

 

Yoga Poses to Help with Anxiety in Children

Several yoga poses are very effective in treating anxiety. Here is a brief overview of some of these effective yoga poses. 

 

  1. Child’s Pose

The child’s pose as the name suggests is quite a simple yoga pose. But it is effective in calming the body and mind. It is a popular and easy pose for lowering anxiety in adults and children alike.

Steps

  1. Be in the heel-sitting pose.
  2. Open knees slightly, so the belly relaxes.
  3. Next, bend at the hips and lean forwards. 
  4. Let the shoulders drop down to the floor. 
  5. Ensure that the arms lie back along the sides of the folded legs.
  6. Palms should be open and facing upwards. 
  7. Touch your forehead on the floor. 
  8. Gently rock side by side. 
  9. Inhale and exhale deeply at least 5 times. Take at least 5 breaths.

 

  1. Tree Pose

The tree pose is a fun pose that controls anxiety in children. It is a balanced pose that improves your kids’ focus and makes their core strong.

Steps

  1. Stand straight on the floor and bend the knee of a foot slightly.
  2. Raise the other foot and let its sole rest on the calf or thigh. 
  3. Next raise the arms and join the palms above your head. Just like a “Namaste” pose. 
  4. Focus on the front and breathe deeply. 
  5. After 5 deep breaths, switch to the other foot. 

 

  1. Cat-Cow Poses

Animal poses are always fun poses for kids. Cat-Cow poses have slow and fluid movements. These movements sync with deep breathing and lower anxiety in children

Steps

  1. Start with the tabletop position on your hands and knees.
  2. For the cat pose, exhale and curve your back towards the ceiling.
  3. Next, tuck your chin to the chest.
  4. Now inhale and come back to the tabletop position. 
  5. Move to the cow pose next.
  6. For doing it, again exhale. But this time, dip your belly towards the floor. It curves your back downwards. 
  7. Next, lift your head and look above at the ceiling.
  8. Now exhale and revert to the tabletop position. 

 

  1. Ragdoll Pose 

The Ragdoll pose lightens the body. It calms the mind and raises oxygen flow in the body. Ragdoll pose is effective in reducing stress and anxiety in children.  

Steps

  1. Stand straight with feet a bit wider than the shoulders.
  2. Let your arms rest at the sides with toes pointing forward. 
  3. Now exhale and bend from the hips to fold forward.
  4. Loosen your neck and release your hands and head towards the floor.  
  5. Next, bend the knees slightly and sway from side to side. 
  6. Inhale deeply and come slowly back to the standing position. Do it at least four times. 

 

  1. Easy Pose

Easy pose is perfect for starting and winding down a yoga session. It relieves stress and anxiety by slowing down the body and focusing on breathing. 

Steps

  1. Sit on the floor by crossing your legs and with your back straight.
  2. Ensure that you are sitting cross-legged Indian style with knees towards the ground. 
  3. Next, rest your hands on your knees and relax your shoulders.
  4. Take deep breaths and chant “Om” if you want to. 
  5. Continue anywhere from 1 to 5 minutes. 
  6.  

So, these are some of the yoga poses that help lower anxiety in children. Yoga not only lowers anxiety but helps your children develop a strong body and mind.  

 

Final Thoughts

These are some of the ways yoga and meditation help with anxiety in children. Along with yoga, a balanced diet is also essential for your kids. Low levels of vitamins and minerals in the body increases anxiety and other mental issues. Along with yoga, a diet rich in vitamins, and other essential minerals also helps reduce anxiety in children.

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