We all know how children tend to fall sick easily with seasonal weather changes. However, frequent illnesses result in low resistance, making it tougher for the body to ward off germs when immunity levels are low or when there are ill people around. And since we are living in the time of the most destructive pandemic of the 21st century, namely Covid-19 (also known as Coronavirus Disease 2019), it is more important to safeguard the immunity of our children.
Yoga has had the global reputation of being the best form of exercise that not only keeps the body healthy externally, but also internally. In this article, we will discuss 11 easy yoga poses for kids to improve immunity and fight coronavirus. Read on to find out everything you need to know about these poses.
Coronavirus: Boost Immunity with these 11 Yoga Poses for Kids
Uttanapadasana (Leg Raise Pose)
Ask your kid to lie down with their palms flat on the floor. Then they should inhale and raise both legs as high as you can, while keeping them straight with the feet relaxed. The legs should be stretched and not bent from the knees. Ask them to hold the posture for 3 to 5 seconds. Ask them to exhale and slowly lower the legs to the floor. They should repeat this 5 times.
Dhanurasana (Bow Pose)
You kid should lie flat on their abdomen with legs and feet together and the arms on either side of the body. Ask them to bend the knees and bring the heels close to the buttocks. Then they should place the chin on the floor and clasp hands around the ankles. Then ask them to take a deep breath and raise the head and trunk above the ground in order to lift the legs while pulling hands and legs in opposite directions. They should support the entire body on the floor. Ask them to hold the position for as long as they can. Then ask them to relax the leg muscles and slowly lower the legs, chest and head to the start position. They should practice this posture at least thrice daily.
Ardhachakrasana (Half-Wheel Pose)
This yoga exercise improves the working of your kid’s thyroid and pituitary glands, which boost their energy levels while helping their muscles, relax. It is always recommended when someone is starting with a regime of yoga for immune system.
Chakraasana (Wheel Pose)
Instructions for kids: Lie flat on your back with legs stretched out on the floor. Bend your legs at the knees, and with the help of the hands, bring the heels as close to the buttocks as possible. Bend the hands and place them on the floor beside the temple with the palms facing downwards and fingers pointing outwards. Then, applying pressure on your palms, slowly raise the body and arch the back so that the crown of the head supports the weight of the upper body. Lift your knees further by moving the trunk towards the head. Let the head hang between the arms. Stay in this position for as long as you are comfortable. Then, slowly lower the body so that the head rests on the floor and then, lower the rest of the body. Repeat this posture thrice.
Matsyasana (Fish Pose)
Intructions for kids: Lie flat on your back stretching your legs out on the floor with feet together. Then bend the legs in lotus posture while in the lying down position. Supporting the body with the arms and elbows, lift the chest slightly, move the head back and lower the crown of the head onto the floor. Hold the big toes and rest your elbows on the floor. Adjust the position of the head and hands so that the back is arched to the maximum. Relax the whole body, allowing the head, buttocks and legs to support the weight. Close your eyes and breathe slowly and deeply. Stay in this posture for as long as you feel comfortable. Return to the start position by reversing the order of movements.
Shavasana (Corpse Pose)
Instructions for the kids: Lie down on the floor on your back. Stretch out the legs with the feet apart (about the width of the shoulders). Stretch out both arms with hands placed about six inches away from the body. Gently close your eyes. Relax the body, let all your tension flow out and stop all physical movement. Slow down your breathing, allow it to become rhythmic and relaxed.
Sethu Bhandasana (Bridge Pose)
This yoga pose is to boost the immune system, concentrates on your thymus and stimulates it; which in turn improves your body’s mechanism to combat infections. It can also improve your blood circulation and strengthen the lungs.
Bhujangasana (Cobra Pose)
Bhujangasana aids your kid’s digestive system and cleanses their body of toxins, which makes it one of the best poses of yoga for immunity power. It also boosts their lung capacity and helps them function better.
Sphinx Pose (Salamba Bhujangasana)
This pose is highly therapeutic for the nervous system and is wonderful for combating anxiety and depression in kids. It doesn’t require a lot from the body, and it’s wonderful to do in the morning as it energizes and soothes the mind. Sphinx also massages the lower abdomen and alleviates stomach pain.
Revolved Chair Pose (Parivrtta Utkatasana)
Twisted postures in yoga are great for the overall health of the body in kids. Revolved chair pose, in particular, offers an even deeper “ringing out” of the kidneys and digestive organs, resulting in an internal detox. This posture is also excellent for the deepening of breath and is ultra-grounding.
Standing Backbend (Anuvittasana)
Backbends are specifically detoxifying for the adrenal glands, which can become exasperated due to stress. A standing backbend is a modified version of Camel pose, and is particularly helpful in opening up the respiratory system. During cold season, use a standing backbend to strengthen the lungs and keep the nasal passage open for breath in your kids.
Keep your family safe during this global crisis. Stay at home and only get out for essentials. Together, we can fight this disease.