Amidst the commencement of board exams across various regions for the year 2024, it's common for children to experience pressure due to the exam stress. This pressure often leads children to encounter both mental and physical strains. Mental stress often hampers proper preparation for exams, which consequently reflects poorly in their results. Since the beginning of the board exams, students have been under some form of stress, as it determines a new direction for their careers. Alongside children, parents also experience pressure due to school, exams, and the pressure of expectations. As a result, most children become victims of deteriorating mental health.
To keep children stress-free during exams, it's advisable for them to follow a routine of yoga asanas. Parents can take effective care of their children by encouraging them to engage in these practices. Here, we'll discuss some easy yoga poses that can help children alleviate various forms of stress:
1. Child's Pose (Balasana):
Child's Pose, also known as Balasana, is a fundamental yoga pose that offers relaxation and rejuvenation to both the mind and body. This pose is often used as a resting position during yoga practice, allowing practitioners to connect with their breath and release tension from various parts of the body.
Description and Technique:
To perform Balasana, the practitioner begins by kneeling on the yoga mat with their big toes touching and knees spread apart.
They then sit back on their heels and extend their arms forward, lowering their torso toward the ground.
The forehead rests on the mat while the arms are extended, palms facing down.
Deep, rhythmic breathing is encouraged in this pose, with the practitioner focusing on expanding the back body with each inhale and releasing tension with each exhale.
Benefits:
Balasana gently stretches the hips, thighs, and ankles, relieving tension accumulated from prolonged periods of sitting or standing.
It calms the mind and soothes the nervous system, making it an effective tool for managing stress, anxiety, and fatigue.
Regular practice of Balasana can improve flexibility in the spine and promote better posture by releasing tension in the back and shoulders.
Variations and Modifications:
For practitioners with limited flexibility, props such as bolsters or folded blankets can be placed under the hips or forehead to provide support and comfort.
Pregnant individuals may find modified versions of Child's Pose beneficial, such as placing a bolster or cushion between the thighs for added support and space for the belly.
2. Cobra Pose (Bhujangasana):
Cobra Pose, or Bhujangasana, is a backbend that strengthens the spine and opens the chest, inviting feelings of vitality and energy. This pose is named after the cobra, symbolizing the upward movement and gracefulness associated with the serpent.
Description and Technique:
To practice Bhujangasana, the practitioner lies face down on the yoga mat with legs extended and palms placed flat on the ground, slightly below the shoulders.
As they inhale, they press into the palms and lift the chest off the ground, keeping the elbows close to the body.
The shoulders roll back and down, opening the heart center and elongating the spine.
The gaze is soft and directed forward, with the neck in line with the spine.
The pose is held for several breaths before gently releasing back to the starting position on an exhale.
Benefits:
Bhujangasana strengthens the muscles of the back, including the erector spinae, while also toning the shoulders, arms, and buttocks.
It stretches the front body, including the abdomen, chest, and shoulders, improving flexibility and mobility in these areas.
Cobra Pose stimulates the organs of the abdomen, promoting digestion and elimination, and may provide relief from mild backaches.
Variations and Modifications:
Practitioners with lower back issues or limited flexibility can practice a gentle variation of Cobra Pose by keeping the elbows bent and the forearms on the ground, known as Sphinx Pose.
Individuals looking to deepen the stretch can explore Upward Facing Dog, where the thighs and knees are lifted off the ground, and the arms straighten fully.
3. Mountain Pose (Tadasana):
Mountain Pose, or Tadasana, serves as the foundation for all standing yoga poses, offering stability, alignment, and a sense of groundedness. Despite its apparent simplicity, Tadasana requires mindful engagement of the entire body, fostering awareness of posture and breath.
Description and Technique:
To practice Tadasana, the practitioner stands tall with feet hip-width apart, toes spread wide, and weight evenly distributed across all four corners of the feet.
The arms hang naturally by the sides, palms facing forward, with the shoulders relaxed and the chest open.
Engaging the thighs and lifting the kneecaps, the practitioner draws the tailbone down toward the ground, lengthening the spine.
The crown of the head reaches toward the sky as the chin tucks slightly to align the neck with the spine.
Breathing deeply and evenly, the practitioner finds a sense of stability and ease in the pose, embodying the qualities of a mountain—steadfast and unwavering.
Benefits:
Tadasana improves posture and alignment, helping to alleviate tension and strain in the neck, shoulders, and back caused by poor postural habits.
It strengthens the muscles of the legs, ankles, and feet, promoting stability and balance in standing positions and everyday activities.
Mountain Pose cultivates mindfulness and body awareness, fostering a deeper connection between breath, body, and mind.
Variations and Modifications:
For individuals with balance issues or discomfort in the lower back, practicing Tadasana against a wall can provide added support and stability.
Those seeking to challenge themselves can explore variations such as Raised Arms Pose (Urdhva Hastasana), where the arms are lifted overhead with palms pressed together, further lengthening the spine and opening the chest.
4. Lotus Pose (Padmasana):
Lotus Pose, or Padmasana, is a seated posture commonly associated with meditation and pranayama (breath control) practices. This iconic pose symbolizes purity and spiritual enlightenment, inviting practitioners to find stillness and inner peace amidst the chaos of the mind.
Description and Technique:
To practice Padmasana, the practitioner begins by sitting on the yoga mat with legs extended and spine tall.
They then bend the right knee and place the right foot on the left thigh, ensuring that the heel is close to the abdomen and the sole faces upward.
Next, they bend the left knee and place the left foot on the right thigh in the same manner, creating a stable and symmetrical base.
The hands rest on the knees or in the lap, palms facing upward, with the index finger and thumb lightly touching in chin mudra (gesture of consciousness).
The spine remains elongated, the shoulders relaxed, and the gaze soft, with the chin parallel to the ground.
Benefits:
Padmasana opens the hips and stretches the ankles, knees, and thighs, promoting greater flexibility and mobility in these areas.
It calms the mind and reduces mental chatter, facilitating a state of relaxation and inner stillness conducive to meditation and introspection.
Lotus Pose encourages proper alignment of the spine and enhances circulation throughout the body, supporting overall health and well-being.
Variations and Modifications:
Individuals with limited hip flexibility or discomfort in the knees can practice a modified version of Padmasana by sitting cross-legged (Sukhasana) or using props such as blankets or blocks to elevate the hips and support the knees.
Practitioners looking to deepen their meditation practice can explore variations such as Half Lotus Pose (Ardha Padmasana), where only one foot is placed on the opposite thigh, or Easy Pose (Sukhasana), where both feet rest on the ground.
Incorporating these yoga poses into a child's routine can have profound benefits for their physical, mental, and emotional well-being, particularly during periods of heightened stress such as board exams. By practicing Child's Pose, Cobra Pose, Mountain Pose, and Lotus Pose regularly, children can cultivate resilience, enhance focus and concentration, and develop healthy coping mechanisms for managing stress and anxiety. Moreover, parents play a pivotal role in supporting their children's yoga practice by creating a nurturing environment that encourages exploration, self-discovery, and mindful movement. Ultimately, by embracing the transformative power of yoga, children can cultivate lifelong habits that promote holistic health and happiness.
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