Benefits of Yoga in Strength Training for Children

Benefits of Yoga in Strength Training for Children

by | Aug 8, 2022 | Yoga and Kids

Do you think yoga is only about managing emotions and being mindful? Besides deep breathing and mind benefits, yoga has body benefits as well. When children practice yoga, it helps them strengthen their bodies and their minds.

 

How does Yoga help in Strength Training for Children?

Here is how yoga helps build strength in your children.

 

  1. Holding the Poses

Yoga includes holding the poses for some time and switching to other poses. This yoga practice helps build strength in your children. These moves involve multiple muscles at the same time. Forward, backward, sideways bends, twists, and stretches, involve all sides of the body. It helps build strength all over. 

 

  1. Repeat and Repeat

Yoga practice includes repeating your poses many times. This not only hones your children’s yoga skills but also builds their strength. Sun salutes are multiple poses combined in one. Doing sun salutes makes your children flexible and fit and boosts their strength. 

 

  1. Prep at the Start

Yoga is all about starting at the base and then building on it. It prepares your children’s bodies and reduces the risk of injury. They will start with the prep poses and then take things forward. This helps in the overall growth of bodies and strength. 

 

Strength Training for Children – Yoga Benefits

With yoga, your children develop functional strength. This type of strength has real benefits for your children. 

 

  1. Your children improve their mobility and motor skills. 

 

  1. Their joints are flexible and have a good range of motion. 

 

  1. With yoga, your children develop supple muscles and strong bones. 

 

  1. Their bodies get toned, and their core gets strong. 

 

  1. Their sense of balance and posture improves, which prevents bone issues in the future.

 

  1. A strong immune system that protects your children from microbes and infections/diseases.

 

  1. Your children develop a positive body and self-image. They value their bodies and learn to take care of them. 

 

  1. Yoga improves their heart, lung, gut, and inner body health too. 

 

  1. With yoga, your children become fitter. Yoga calms their mind and boosts their energy. Their social and emotional skills also improve and they learn to work well with others. With yoga, your children do well in a team and individual sports with a lower risk of injury. 

 

Strength Training for Children – Yoga Poses that Work

Many of the yoga poses develop strength and keep your children healthy. Some of the poses are complex and some are easy to do. Here are some of the easy yoga poses that build strength in your children. 

 

  1. Chair Pose

This pose builds strength in the arms and legs of your children.

Ask your children to stand straight.

Then ask them to bend their knees.

Next, let them hinge their body forward slightly at the hips.

Now, ask them to reach their arms overhead and keep them firm.

Ask them to take deep breaths and count to 8.

Now, let them lower their arms and stand straight again.

Repeat one more time. 

 

  1. Boat Pose

This pose builds strength in the abs, thighs, and hip flexors in your children. 

Ask your children to lie down on a mat

Their feet should be together and their arms on their sides. 

Next, ask them to unfold their arms and fingers in the direction of the toes.

Now ask them to raise their legs and torso and inhale at the same time.

Next, ask them to try to touch their feet with their fingers. 

Ensure that only their hips remain on the mat. 

Let them hold their breaths to the count of 8.

Now ask them to exhale and resume their initial position.

Repeat one more time. 

 

  1. Forearm Planks

This pose builds strength in the upper body, shoulders, arms and core muscles.

Ask your children to rest on their hands and knees in an all-fours position.

Next, ask them to lower their forearms so their elbows are directly under their shoulders.

Now, let them step one foot back and then the other. And raise their knees off the ground.

Ask them to keep their backs straight and resist sinking their lower belly downwards.

Ask them to take deep breaths and count to 10. 

Then ask them to lower their knees back to the floor.  

Let them rest for a couple of seconds and then repeat once. 

 

  1. Bridge Pose

This pose builds strength in the back, chest, shoulders, butt, and lower body.  

Ask your children to lie on their backs.

Ask them to bend their knees so their feet are flat on the floor.

Their arms should be at their sides with palms facing downwards.

Next, ask them to press their feet and arms onto the floor and lift their hips, thighs, and back off the floor. 

Let them hold the pose for the count of 8. 

Ask them to take deep breaths within this time.

Then let them lower to the floor again in the initial position.

Rest for a couple of seconds and repeat. 

 

Final Thoughts

So, these are some of the easy yoga poses that work well in strength training for children. You can include other poses that are more complex after a bit of practice. Some of these poses are the locust pose, crow pose, and dolphin pose among others. These poses will take time to master. So, start from the base and build on it to achieve the goals you have set for your children. 

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Bring out the angel in your child

Benefits of Yoga in Strength Training for Children

by | Aug 8, 2022 | Yoga and Kids

Do you think yoga is only about managing emotions and being mindful? Besides deep breathing and mind benefits, yoga has body benefits as well. When children practice yoga, it helps them strengthen their bodies and their minds.

 

How does Yoga help in Strength Training for Children?

Here is how yoga helps build strength in your children.

 

  1. Holding the Poses

Yoga includes holding the poses for some time and switching to other poses. This yoga practice helps build strength in your children. These moves involve multiple muscles at the same time. Forward, backward, sideways bends, twists, and stretches, involve all sides of the body. It helps build strength all over. 

 

  1. Repeat and Repeat

Yoga practice includes repeating your poses many times. This not only hones your children’s yoga skills but also builds their strength. Sun salutes are multiple poses combined in one. Doing sun salutes makes your children flexible and fit and boosts their strength. 

 

  1. Prep at the Start

Yoga is all about starting at the base and then building on it. It prepares your children’s bodies and reduces the risk of injury. They will start with the prep poses and then take things forward. This helps in the overall growth of bodies and strength. 

 

Strength Training for Children – Yoga Benefits

With yoga, your children develop functional strength. This type of strength has real benefits for your children. 

 

  1. Your children improve their mobility and motor skills. 

 

  1. Their joints are flexible and have a good range of motion. 

 

  1. With yoga, your children develop supple muscles and strong bones. 

 

  1. Their bodies get toned, and their core gets strong. 

 

  1. Their sense of balance and posture improves, which prevents bone issues in the future.

 

  1. A strong immune system that protects your children from microbes and infections/diseases.

 

  1. Your children develop a positive body and self-image. They value their bodies and learn to take care of them. 

 

  1. Yoga improves their heart, lung, gut, and inner body health too. 

 

  1. With yoga, your children become fitter. Yoga calms their mind and boosts their energy. Their social and emotional skills also improve and they learn to work well with others. With yoga, your children do well in a team and individual sports with a lower risk of injury. 

 

Strength Training for Children – Yoga Poses that Work

Many of the yoga poses develop strength and keep your children healthy. Some of the poses are complex and some are easy to do. Here are some of the easy yoga poses that build strength in your children. 

 

  1. Chair Pose

This pose builds strength in the arms and legs of your children.

Ask your children to stand straight.

Then ask them to bend their knees.

Next, let them hinge their body forward slightly at the hips.

Now, ask them to reach their arms overhead and keep them firm.

Ask them to take deep breaths and count to 8.

Now, let them lower their arms and stand straight again.

Repeat one more time. 

 

  1. Boat Pose

This pose builds strength in the abs, thighs, and hip flexors in your children. 

Ask your children to lie down on a mat

Their feet should be together and their arms on their sides. 

Next, ask them to unfold their arms and fingers in the direction of the toes.

Now ask them to raise their legs and torso and inhale at the same time.

Next, ask them to try to touch their feet with their fingers. 

Ensure that only their hips remain on the mat. 

Let them hold their breaths to the count of 8.

Now ask them to exhale and resume their initial position.

Repeat one more time. 

 

  1. Forearm Planks

This pose builds strength in the upper body, shoulders, arms and core muscles.

Ask your children to rest on their hands and knees in an all-fours position.

Next, ask them to lower their forearms so their elbows are directly under their shoulders.

Now, let them step one foot back and then the other. And raise their knees off the ground.

Ask them to keep their backs straight and resist sinking their lower belly downwards.

Ask them to take deep breaths and count to 10. 

Then ask them to lower their knees back to the floor.  

Let them rest for a couple of seconds and then repeat once. 

 

  1. Bridge Pose

This pose builds strength in the back, chest, shoulders, butt, and lower body.  

Ask your children to lie on their backs.

Ask them to bend their knees so their feet are flat on the floor.

Their arms should be at their sides with palms facing downwards.

Next, ask them to press their feet and arms onto the floor and lift their hips, thighs, and back off the floor. 

Let them hold the pose for the count of 8. 

Ask them to take deep breaths within this time.

Then let them lower to the floor again in the initial position.

Rest for a couple of seconds and repeat. 

 

Final Thoughts

So, these are some of the easy yoga poses that work well in strength training for children. You can include other poses that are more complex after a bit of practice. Some of these poses are the locust pose, crow pose, and dolphin pose among others. These poses will take time to master. So, start from the base and build on it to achieve the goals you have set for your children. 

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