International Yoga Day 2025: In honor of Yoga Day on June 21, let us take a break from our busy lives to breathe and consider ways to introduce balance and mental clarity into our lives, particularly for the youngest members of our family. Children are now raised in a society where screens occupy the bulk of their everyday lives. In addition to the stress of classes, tuition, and busy schedules, consider that. Stress also affects children. Yoga, a holistic method for handling daily stress, comes into play here. Let this International Yoga Day mark the beginning of a new habit of introducing yoga to youngsters.

The issue, he said, begins with the fact that our children are more digitalized than we were in today's automated and AI world. This is a significant concern for the health of our children, and it must be given top attention. Yoga is the ideal choice for it. Children who begin yoga at a young age are better able to understand their bodies, breaths, and feelings as they grow. Early-life yoga training gives kids the skills they need to manage stress effectively, boosts their immune system, and aids in maintaining hormonal equilibrium throughout their formative years. It promotes a satvik (balanced) way of life, assisting kids in maintaining a fun connection with the environment, their breathing, and their sense of self. It is crucial to inspire children to practice in parks, community areas, or at home with their families.

Dr. Narendra K. Shetty gave us a comprehensive guide that covered 10 yoga asanas that parents may perform with their children, as well as the ideal time for yoga practice:

10 gentle yoga asanas that kids can do with their parents

1. Tadasana (Mountain Pose)

• How to do: Stand tall with feet together, arms by the side. Inhale and raise your hands above your head, interlace fingers, and stretch upward. Hold for 5–8 breaths.
• Benefits: Improves posture, strengthens legs, and enhances concentration.

2. Vrikshasana (Tree Pose)

• How to do: Stand on one foot, place the other foot on the inner thigh, palms joined in Namaste. Hold for 5 breaths and switch sides.
• Benefits: Builds balance, body awareness, and self-confidence.

3. Balasana (Child’s Pose)

• How to do: Kneel on the floor, sit back on the heels, and stretch arms forward on the mat. Rest forehead down.
• Benefits: Calms the mind, improves digestion, and relaxes the nervous system.

4. Bhujangasana (Cobra Pose)

• How to do: Lie on the stomach, place hands under shoulders, and gently lift the chest while keeping elbows bent.
• Benefits: Strengthens the spine, opens the chest, and relieves fatigue.
  

5. Setu Bandhasana (Bridge Pose)

• How to do: Lie on the back, bend knees, feet hip-width apart. Press into feet and lift hips upward.
• Benefits: Strengthens back and legs, stimulates digestion, and improves mood.

6. Marjaryasana-Bitilasana (Cat-Cow Pose)

• How to do: Get on hands and knees. Inhale, arch back (cow); exhale, round spine (cat). Repeat for 5 cycles.
• Benefits: Increases flexibility of the spine, improves coordination and focus.
  

7. Paschimottanasana (Seated Forward Bend)

• How to do: Sit with legs extended, inhale arms up, exhale, fold forward from the hips.
• Benefits: Calms the mind, stretches the spine and hamstrings, and enhances digestion.

8. Baddha Konasana (Butterfly Pose)

• How to do: Sit with the soles of feet together, gently flap knees up and down.
• Benefits: Opens the hips, improves blood circulation, and calms hyperactivity.
  

9. Ananda Balasana (Happy Baby Pose)

• How to do: Lie on the back, hold feet with hands, and gently rock side to side.
• Benefits: Releases tension in the lower back, improves sleep, and soothes anxiety.

10. Shavasana (Corpse Pose)

• How to do: Lie flat on the back with arms and legs comfortably apart, eyes closed. Focus on natural breathing for 3–5 minutes.
• Benefits: Deeply relaxes body and mind, resets the nervous system, and improves emotional regulation.

When is the best time for Kids to do yoga?

• Morning time, ideally before breakfast, is the most beneficial.
• Consistency is more important, which helps create a fun, light-hearted environment. 
• Even 15–20 minutes daily can make a big difference. 

Read Also: Celebrate Yoga Day 2025 with These 5 Easy Desk Stretches for Busy Professionals

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