Children as well as adults have to deal with stress, lack of concentration and back problems due to poor postures, and lately, carrying heavy backpacks. They also get injured from practicing sports without the necessary warming up and stretching of their bodies.

Yoga offers stress reduction and breathing techniques; many postures that enhance and stimulate their attention span, warm and stretch their bodies, and align their spine.

Let’s take a look at some of these techniques and postures.
Breathing techniques are of primary importance for any yoga practive. They relax and invigorate as they also help focus the mind. The children learn to use the whole of the lungs as they breath, and to focus into that gentle flow of air through the nostrils, hence improving concentration and bringing clarity of mind. They also release stress, gain emotional and physical control and coordination. One important physical benefit of proper breathing is the increase oxygenation of the body that allows the metabolic rate of each cell to increase for a more efficient assimilation of nutrients, such as vitamins and minerals. At the same time allows the body to rid itself of all the carbon dioxide in a more thoroughly way

Bird's Wings Breath
Sitting crossed legged or in any way that feels comfortable with the spine straight, have the hands on your chest, palms together and fingers interlaced. Chin over the fingers. Inhale through your nostrils expanding your abdomen; lifting up your elbows and bringing back your head, elongating the neck, then exhale through your nostrils bringing the elbows together and the head level, while making an ah sound with your mouth closed. Repeat for 3 or 5 times.

The Tree
This is a balancing exercise. It’s physically very simple, but mentally very challenging. It requires mental concentration and focusing on only one thought. Stand in one foot while bending the other leg, put the foot of the bending leg on the inner thigh of the standing let. Here we have a variation adapted to little children where the foot is placed a bit toward the front of the thigh. Rich arms over the head with the palm together. Focus on a point in from of you or on the floor to keep the balance. Stay on the pose to the count of 10 or 15.

Cow and Cat stretches
Backward and forward bends are powerful asanas or poses used in yoga to strengthen and make supple the spine, but before we get into them we must gently warm it up. Cat and Cow are an excellent way to do this, since it limbers up the spine. It releases tension and help to balance the central nervous system. Going into hands and knees, with the heels of the hands under the shoulders and the knees hip apart, inhale as you raise your head and tailbone arching the back, then exhale bringing the chin toward the chest, rounding your back and tucking your tail bone under. Repeat three times.

Warrior One
Warrior poses help increase blood circulation, strengthen the thighs, back and stomach muscles. Stand with your feet more than shoulder-width apart, your right foot facing forward and your left foot turned out. Line up your heals. Bend your left knee in line with your left ankle and in the center of the foot. Try to bring your left thigh parallel with the floor by stretching back and straighten your right leg. Stretch your arms shoulder level and gaze over your left fingers. Focus and hold the pose for at least 5 to 10 breaths.

Final Relaxation
It’s one of the most important pose in yoga. One of the best legacy we can pass on to our children. When children learn to relax, that lesson goes to the memory of every cell in each muscle nerve, organ or gland that is affected by it, and it will stay there for life.

Read this to them:
Lie on your back, and before you enter into relaxation take a big breath and while raising your head, arms and legs, tense every muscle of the body, then exhale and relax the body bringing head, arms and legs down to the mat. Do this three times.

Then close your eyes or cover your eyes allowing legs and arms to be equal distance from the center of your body. Bring your shoulders back and down away from your ears, and lifting your lower back allow the spine to lengthen by tucking in your tailbone. Then release your lower back down to the mat. Your chest will be open, the palms of your hands facing up with the fingers naturally curved.

Take a big breath in through your nose and hold it to the count of two, and slowly let it out through your mouth. Then say to yourself, “I am still”, and feel your body very light. Focus your attention into your breath and feel the air coming in and out of your nostrils. Let any other thought drift away.

Now imagine a small white light coming through your head and relaxing your brain. Every time you exhale the melted tension leave’s your body, and you go deeper and deeper into relaxation. See the light going down to your face relaxing your forehead, the little muscles around your eyes, your cheeks, lips and jaws. Feel the cool air of the room rushing in through your nostrils as you inhale, and the warm air of your lungs rushing out as you exhale.

The light travels down the throat, and with it’s brightness relieves tension. Then feel the breath there and its walls expanding and contracting with each breath, and you are going deeper and deeper.

The little light is down to the chest warming your lungs and heart. Feel your breath there soft and gentle. Feel it also in your back, shoulders and arms, and the tension leaving through the fingers tip.

Now watch the light shining in your belly, and feel the breath there. The wall of your belly gently expanding and contracting. Now into your hips and buttocks. It feels so good! You are very, very relaxed!

The shining light now travels down into both of your legs relaxing the thighs, knees, calves, feet and toes. Your legs feel so light, relieving any tension that is left through your toes.

Imagine that your whole body is gleaming with the bright light, and you feel safe, secure and loved. Then affirm: “All is well in my world”.

Now let’s come back. Gently move your fingers and toes and your head side to side. Take a big breath in and exhale. Roll onto your left side and help yourself with your hands to sit up.

You are great! I love you!

Article provided by Oledeysis Gutierrez