1. Role of Yoga in Tension Outlets of Children
Children now face stressful situations at a more early age. It has a
huge impact on the child’s personality and maturity. It affects their
coping up ability for the latter part of their lives. Hence, it has become
necessary to look into the physical, mental and emotional
development. More attention is given towards behavioral and social
aspect of a child.
TENSION OUTLETS OF STRESSED CHILDREN
Physical Thumb Sucking, Bedwetting,
Stammering, Breath holding
Eating disorders, Diarrhea, Abdominal
Pain
Mental Poor Memory and Concentration
Emotional Destructive activity, Fear, Anger,
Anxiety, Temper tantrums,
Aggressiveness, Irritability
Social Solitary behavior, mistrust, Ethical
values are neglected
If these signs and symptoms are not recognized and treated, it will
lead to
• Health problems
• Psychosocial complications
• Triggers existing diseases
YOGA PRACTICES
Heritage of yoga and spirituality is gaining sharper focus through
modern scientific research. Even young infants can be taught certain
simple child friendly asanas with the names of animals, birds, trees
and mountains.
What are the Yoga practices that a child can do?
• Respiratory training – Pranayama
• Postural training – Asana (physical postures),
• Concentration training – Trataka
• Relaxation

2. • Meditation and Silence
1. How does Respiratory training benefit the child?
• Harmonizes breathing
 Slows down the breath
 Cleanses the airway
 Prevents respiratory problems
 Improves concentration
 Calms the mind
Names of Pranayama
 Nostril Breathing (Anuloma Viloma)
 Alternate Nostril Breathing (Nadi Shuddhi)
 Bellows Breath (Bhastrika and Kapalabathi)
 Complete Yoga Breath / Sectional breathing (Vibhagha Pranayama)
2. How does Asanas benefit the child?
• Increases the stamina and Strength of muscles
and ligaments
• Helps in quicker relaxation
• Decreases muscular tension
• Minimizes inattention and impulsiveness
Loosening exercises

3.  Shake down, Hands stretch
 Forward/backward bending
 Side bending, Twisting, Neck rolling
 Shoulder rolling
Names of Asanas
Balancing Asana
 Tree Pose (Vrukshasana)
 Dancer Pose (Natarajasana)
 Bird pose (Garudasana)
Tree Pose Dancer Pose Bird pose
Standing Asana
 Monkey- Palms to feet (Padahasthasana)
 Crescent Moon (Ardha Chandrasana)
 Warrior Pose (Veerasana)
 Triangle Pose(Trikonasana)
 Downward Dog (Adhomukha Svanasana)
 Elephant Pose

4. Padahasthasana: Ardha Chandrasana
Veerasana Trikonasana
Adhomukha Svanasana Elephant Pose

5. Prone Asana
 Cobra (Bhujangasana)
 Crocodile (Makarasana)
 Bow Pose (Dhanurasana)
Cobra
Crocodile Bow Pose

6. Supine Asana
• Fish Pose
Fish Pose
Seated Asana
 Camel (Ushtrasana)
 Rabbit (Sasangasana)
 Thunderbolt (Vajrasana)
 Squatting Pose (Malasana)
 Butterfly (Badhakonasana)
Camel Pose: Rabbit

7. Squatting Pose Vajrasana
Butterfly Pose

8. 3. Concentration training – Trataka
 Enhances memory
 Helps to discipline the child
 Increases attention span
Tratak (fixed gazing) is a method which involves concentrating on a single
point such as a finger or a candle flame. As we are able to cease the
restlessness of eyes seeking something or the other, by fixing its gaze, the
restlessness of mind too comes to a halt. Tratak enhances the ability to
concentrate. It increases the power of memory and brings the mind in a state of
awareness, attention and focus. It stimulates the nervous system.
4. Relaxation
Shavasana:
Children learn the art of relaxing the body and breathing,
and develop a sense of deep awareness.

9. 5. Meditation
 Silences the mind
 Removes negative feelings
 Increases self-awareness
Meditation is to simply being present. Thinking about what happened or what
will happen is exhausting, but being in the present is not just energizing, it is
also the essence of having fun! Real fun can happen in the present only.
Meditation is training the mind to be focused on the here and now. In order to
have strong muscles, we have to use them again and again. In the same way,
to train the mind to be one-pointed, one needs to focus it again and again.
Meditation techniques
 Chanting OM - AAA, UUU, MMM
 Silence

10. Do not expect children to be young
adults
Do not rob them of their innocence
and Joy

11. Dr. (Mrs) Shamanthakamani Narendran
M.D. (Pead), Ph.D. (Yogic Science)
# 716, 7th Main, J.P.Nagar III Phase
Bangalore - 560 078, India
Phone: 091-080-2658-3824
Mob: +91-98459-66610
e-mail: drshama65@hotmail.com; drshama65@gmail.com