Not so long ago, yoga has become one of the most popular fitness areas. She is taught in every city. At the same time, most of those involved are sure that this is not just fitness, but real art. Thanks to yoga, you can comprehend the secrets of the world and understand their true purpose.
There are many disputes regarding the permitted age for yoga. Someone thinks that this kind of sporting activity is strictly prohibited to children, but most of them are sure that such activities will only benefit the child.
Features: Is it possible for children to yoga?
Children's yoga is a set of simple exercises from gymnastic training. They are aimed at stretching the muscles, training the body.
Children's yoga is significantly different from the adult. It simply does not have such exercises that can injure or cause significant harm. Children's yoga is available to absolutely everyone, even the unprepared kid.
Thus, it can be said that yoga can be used for children. However, it should be different from the adult, and only professional trainers should conduct it. If parents have been practicing yoga for a long time, this does not mean that they will be able to teach their child.
Initially, you need to do such exercises that will not hurt the baby. Therefore, experts advise to contact professional trainers. They will be able to stretch the child and make it so that from a physical point of view he is ready to perform certain exercises.
Kids perform asana, that is, a set of exercises for yoga. The coach does not take classes just out of my head. It simplifies the well-known asanas, removes them to the physical characteristics of the child.
An additional benefit of training is that parents inculcate a sporting lifestyle since childhood. That is, the child, at a subconscious level, will begin to understand that sport is health and our life, respectively, it is extremely important for the body.
How to do yoga with children: the basic rules
In order for yoga classes with children to be safe and, just as important, productive, it is worth preparing and using a number of rules:
- Decide first of all with the age from which you can begin to teach yoga.
Of course, there is no need for too young children to inculcate the love of such activities. Infants are forbidden to do these exercises, because they can injure the entire body. From the age of 1 year to 4 years old you simply can not explain the crumbs why to do this or that exercise. At this age, the child begins to go to the kindergarten, where games, sleep, classes, music and dance alternate.
- The duration of classes for primary school students should not exceed 1 hour.
At the same time, to teach for this kind of activity, it is worth gradually. Initially start with 20 minutes, bringing it up to the desired time. Not always the baby will be able to work out the entire hour. In this case, it is not necessary to insist and forcefully, it will not lead to anything good.
- As for the schedule of exercises, here it is necessary to take into account the individual characteristics of the child.
Some of the children are happy to work every day, for someone it is difficult for them only once a week. Pay attention to this factor, given the construction of the schedule for the baby.
In kindergarten, the child does not experience mental and physical stress. Accordingly, there is no need to relax after the kindergarten. Yoga at this time will only be a waste of time and money.
As for the preschool and school age, at this time the body is rebuilt to a different mode and pace. The baby begins to experience both physical and mental stress. He is forced to sit at a desk in one position for a long time.
It is in the elementary class that yoga is most effective because it will help you relax and rejuvenate. In addition, classes contribute to the prevention of scoliosis and curvature of the spine.
How old do you start?
The ideal age to start exercising is 6 years old. These are pre-school years, for which the baby must learn to relax and recuperate.
Yoga before school in the future can help in 1 class. As the child will already imagine how much energy he needs, both mental and physical. In addition, the baby is able to easily restore their own strength.
Duration and schedule of classes
Schoolchildren do yoga for an average of 75 minutes, a little more than 1 hour. This time for children in primary school is enough to rest, relax and recuperate.
At the same time, it is not necessary to increase the time, even if the child is basically ready for this. This is an ample regime that will not alienate you, but at the same time there will be a desire to practice yoga again and again.
From about the age of 12, changes in the body of both boys and girls begin. This period is characterized as adolescent. The child does not understand what is happening to him. In fact, he simply matures, and therefore not only his consciousness, but also his body changes.
You can significantly increase the time classes. It is already 90 minutes. At this age, there is no need to force to engage. Parents need to inspire their child with motivation or reward, there is no difference how the child continues to practice yoga.
At the end of adolescence, the baby will only thank his parents for their perseverance and perseverance.
As for the schedule of classes, then at least it should be 1 time per week. Ideally, stick to a plan 3 times a week.
Children's Hatha Yoga: Exercise
Simple exercises for the child will help to relax and rejuvenate.
They can be easily repeated at home.
- The child must sit on the mat and stretch his legs.
After that, the legs must be crossed in the lotus position, while not lifting them. Next, touch the right knee with the left hand, while drawing the right hand at this time. We do the same with the other hand. In this position, freeze for 15-20 seconds.
- Be sure to teach your child the exercise called meditation.
To do this, the child sits on the mat, crosses his legs, inhales deeply and at the expense of 5 exhales slowly. This exercise is worth doing 10-12 times.
- The next exercise is to make it look like an airplane.
The child lies on the floor of the carpet, raises his arms to the sides and legs up. In this position, it is necessary to harden for a short period of time.
- Cobra - lie on a flat surface, lifting the chest and resting on the forearm.
It turns out that the child will depict the risen cobra.
- Stand straight, feet shoulder-width apart, fully lower your back and relax your arms.
At this time, the hands should hang freely, look like an elephant's trunk.
What is yoga challenge?
Yoga is a complex of certain exercises, which include the combination of Thai massage and Hathi Yoga.
Yoga Challenge for one person: poses
It is necessary to repeat the workouts indicated in the photos. These are certain asanas, which are the basis of all basic techniques.
Popular poses in this direction are:
- Pose Gore - stand as straight as possible and stay in this position for a long time, trying to feel your whole body.
- Tree - lift one leg bent at the knee, press it to the stomach.
- Triangle - place your legs slightly higher than the width of the shoulders, both hands folded together to join and put up.
- Side angle - one leg must be pushed back, and the other to make a right angle.
Yoga Challenge for two
Much more effective are pair classes. They are worth spending with loved ones.
In this way, you can better understand and feel each other.
- Pair breathing - two people sit on the floor, their backs to each other. They need to breathe together, trying to feel the depth of inhalation and exhalation of their partner.
- An inverted triangle is an exercise in which one partner makes a triangle to the right, another to the left. At the same time, their backs are tightly pressed together.
- Tilt forward.
Examples of exercises for three
Partners stand in a row to each other. It is necessary to put hands on each other, while making gradual inhalations and exhalations.
The first person stands up in his arms, puts his legs on the shoulders of another partner, who in turn is the third. As a result, a position is created in which absolutely everyone stands on their heads, holding their hands together, folding their legs together on their shoulders.
Yoga for children is a useful activity that must be carried out with the mind. It is important not only to inculcate a love for sport, but also to show how with the help of exercises you can relax, relax and gain strength, getting ready for a new day. At the same time, one should carefully approach the exercise in order not to injure the child.