CHILDREN OF AGE 3-6 YEARS

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Preamble:
Life is full of vicious circle and age is just a number and being a kid is an opportunity. Being in a
kid, a child tosses between assignments and school pressures in the form of compulsory extra-
curricular activities. Time for physical activities like playing outside in the fields is extremely
less. There are a lot of distracting activities around the kids. It could be peer pressure or
competitive atmosphere and it turns into insecurities and fear in children. To overcome such
challenges, Yoga offers a solution which children can imbibe in their personalities by practicing
Yogic practices at regular basis in playful ways. Yogic practices ensure right direction of growth
and development which result in improvement their behaviour and personalities. Benefits
of Yogic practices for children with age ranging from 3-6 years could be summed up in the
following way:

1. It builds concentration: There are many asanas (such as Vrikshasana, Tadasana)

that help in improving focus. Good concentration is essential for children as they
learn and develop

2. It boosts memory: Studies suggest that regular practice of Yoga helps in improving
brain power. Mandukasana and many forward-bending asanas are particularly
beneficial in improving memory and other mental functions. Meditation also works
wonders.

3. It enhances immunity: Kids often fall prey to cold and cough despite all the
care taken by their parents. Yoga stimulates the nervous, endocrine, digestive
and circulatory systems enhancing their functioning. Simple asanas such as
Bhujangasana, Parvatasana, Plank, and simple deep breathing techniques can
safeguard the children from easily falling victim to germs.

4. It supports speech development: Bhujangasana and Ustrasana help in improving

speech. Chanting “OM” also produces vibrations that can improve the voice quality.

5. It improves physical agility: Asanas such as Kagasana, Konasana, Gomukhasana

and balancing asanas improve mind-body coordination. Asanas when combined with
proper diet help improve the strength, stability and flexibility.

6. It helps create emotional balance: Like adults, children go through various

emotional states such as stress, anxiety, depression and guilt. Yoga helps in
improving self-esteem, self-confidence and developing a positive attitude towards
life. Yoga brings health, confidence and peace.

Need and Purpose of the Book:

Practicing Yoga can help improve flexibility, strengthen muscles and improve balance. Children
need at least one hour of physical activity daily. Only about half of the children are active at
this level. Practicing Yoga can help children incorporate more physical activity into each day.
Healthy habits established in childhood are likely to endure into adulthood. The practice of
Yoga at young ages can help children develop lifelong healthy habits that will be sustained
long-term. Research showing the behavioral benefits of Yoga for children is limited, but some

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suggest that this type of exercise can improve children’s attention, relationships, self-esteem
and listening skills. Studies suggest that Yoga can improve symptoms of attention deficit
hyperactivity disorder (ADHD) in children with this condition. Other studies suggest Yoga may
reduce anxiety and negative behaviors.
Yoga is inexpensive, requiring no special equipment, and can be performed nearly anywhere.
Practicing Yoga with children should be different from Yoga practice with adults. Yoga poses
need not to be perfect for children. The purpose of kids’ Yoga is to increase fitness, decrease
stress and improve mental focus in a joyful ways. Yoga at an early age encourages self-esteem
and body awareness with a physical activity that’s noncompetitive. Fostering cooperation and
compassion instead of opposition is a great gift to give our children in the current scenario.

Target Group:
The contents of this booklet are prepared having all the requirement of kids with age group of
3-6 years. The booklet has all the prerequisites and guidelines needed for children.

Pre-requisites for Yoga practice:

1. Practice in fresh air, in a quiet and clean place.

2. Practice with empty stomach after emptying bowels and bladder.

3. Wear loose and comfortable dress and practice on a firm mat.

4. Best time to practice Yoga is during sunrise and sunsets.

5. Food can be consumed after 2 hours of practice of Yoga.

6. Always breathe normally through the nose, both in and out, unless specified
otherwise.

7. Those with disabilities, severe, acute or chronic medical conditions should consult
with Yoga expert to assess any dangers or difficulties which may arise.

Asana Practice
1. These stretch and tone the muscles and ligaments, keeping the spine and joints
flexible.

2. Pranayama recharges the body and controls mental state.

3. Relaxation recharges the body and controls mental state.

4. Relaxation releases tension from muscles and thus provide rest to whole system
leaving you fresh and energetic.

Balya Yoga (Yoga for Children of the Age group 3-6 years):

Guidelines:

1. Children less than 6 yrs of age stay up to 10 seconds staying in the final stage of any
asana /Yoga practice. The total time for the kid’s Yoga session should be not more
than 20 minutes.

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2. Children are advised not to perform asana for long duration and breathe holding
practices (Kumbhaka).

3. Yoga for children consists gentle Yoga stretches, Movements, often mimicking
animals, are incorporated with games.

4. Imaginative stories about each asanas are the best way to teach Yoga to kids.

5. Always demonstrate the posture, rather than explaining it. Use the same method
when trying to correct their poses, during practical session.

6. Avoid extreme forward and backward bending asanas.

7. Avoid head stand and hand standing asanas.

8. Avoid over stretching or being pushed too hard while practicing Yoga.

9. Yogic practice should be done in an empty or light stomach.

10. Children should practice Yoga under the supervision of an expert/ trained Yoga
teacher with proper guidance and never alone.

11. If child complains of any discomfort while or after practicing Yoga, she/he should be
given full attention and medical help, if needed.

12. Never compare children with each other. Encourage them in each and every session
for discipline to sit properly.

13. It’s always appreciated to teach Yoga with affection and deal with all their reactions
tenderly.

14. Yoga is not merely a set of physical exercises; they are psycho-spiritual practices,
where body is the means. Therefore, basic principles of Yoga like Yama and Niyama
shall be emphasized while teaching Yoga practices to get better results.

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Yogic diet
Ahar (diet) plays vital role in the development of overall personality. A Yoga practitioner is
supposed to take agreeable food. Consumption of refined food induces tamsik gunas and
tamsik diseases. Hence ‘Satvikahara’ which includes millets, other whole grains should be
encouraged especially in kids whose need for calcium, iron is more compared to the other
individuals. Diet works to prevent illness, increase energy and improve overall health. It relies
on food as close to its natural state as possible. This means eating foods that do not contain
artificial ingredients and are free of chemical preservatives and additives. The primary intake
should ideally include organic whole foods that are as fresh as possible to ensure maximum
nutritional value and life force.

1. Vegetables: All green leafy vegetables, Ash gourd, Ridge gourd, Apple gourd, Beet
root, Turnip, Carrot, Cucumber, Spinach, Tomato etc.

2. Cereals: Unpolished rice, Whole wheat and multi-grain flour.

3. Sweet: Honey, Organic natural Jaggery.

4. Sprouts: Green gram, Bengal gram, Wheat, Groundnut.

5. Dry fruits: Dates, Figs, Dry grapes, Cashew, Almonds, Walnut, Dry grapes (soaked
overnight).

6. Fresh fruits: Ripened, Seasonal and juicy fruits like Guava, Pear, Apple, Banana,
Sapota, Orange, Sweet orange.

7. Fruit juice: Apple juice, Carrot juice and Orange juice.

8. Soups: Spinach, Carrot, Tomato, Beetroot and Coriander either all mixed or can be
prepared separately.

9. Others: Lemon water, Butter milk, Tender coconut water etc.

Yoga helps in inculcating positive thoughts in children to distinguish between right and wrong
and good or bad. It also helps them to cultivate good habits. Children are to be taught karma
Yoga concept i.e. they should be taught in such a manner that they learn to work in harmony.
They should be taught to remain happy and cheerful and thus creating a relaxed environment
all around. This helps to keep them in happy and healthy state. This will also help to enhance
the creativity and enjoy good health.

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Recommended Yoga protocol for Children (3-6 Years):

S. NO. YOGA PRACTICES ROUNDS DURATION

1. PRAYER (OM CHANTING) 1 Minute
2. YOGIC SUKSHMA VYAYAMA: (Micro Circulation
Practices) Loosening and Strengthening Joints practices
Neck Movements:
- Neck Movement – Left & Right Movement 03 Rounds
(Road Crossing Movement)
- Hands Up & Down (Fly with your wings) 03 Rounds
- Hands Rotation (Throw the ball) 03 Rounds
- Shoulder rotation 03 Rounds
10 Minutes
- Shaking Wrist
- Back Movement Forward & backward (Touch the sky & 03 Rounds
touch the floor / toes)
- Back – Twisting Movement (Pass the ball to other) 03 Rounds
- Back – Side Bending (See – Saw movement) 03 Rounds
- Back – Side Bending (See – Saw movement)
- Ankles – Gulf Naman (In & out bending), 03 Rounds
Gulf Chakr (Rotation)
3. YOGASANAS (2-3 asanas from each series)
STANDING POSTURES
- Tadasana (Palm tree posture)
- Vrikshasana (Tree posture)
- Ashvasanchalan (Horse riding posture)
- Parvatasana (Mountain posture)
- Konasana (Triangle posture)
SITTNG POSTURES
- Marjari Asana (Cat posture) 10 Minutes
- Ustrasana (Camel posture)
- Shashankasana (Rabbit posture)
- Mandukasana (Frog posture)
- Vakrasana (Twisting posture)
- Gomukhasana (Cow posture)
- Kagasana (Crow posture)
- Simhasana (Roaring lion posture)
PRONE POSTURES

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S. NO. YOGA PRACTICES ROUNDS DURATION

- Makarasana (Crocodile posture)
- Saral Bhujangasana (Cobra posture)
- Dhanurasana (Bow posture)
- Balasana (Child posture)
SUPINE POSTURES
- Setubandhasana (Bridge posture)
- Saral Matsyasana (Fish posture)
- Shavasana (Star fish posture)
4. PRANAYAMA:
- Deep Breathing 5 Rounds
04 Minutes
- Bhramari 5 Rounds
5. Krida Practices 5 Minutes
- Rain Clap
- Flower Clap
- Special Clap
- Laughing practice
- Freeze Movement (Krida)
TOTAL TIME 30 Minutes

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Yogic practices for Children

1. PRAYER

OM SAHANA VAVATU SAHANA BHUNATTU

SAHA VIRYAM KARAWAVAHAI
TEJASVINAVADITAMASTU
MA VIDVISHAVAHAI
OM SHANTI SHANTI OM

Together may we be protected

Together may we be nourished
Together may we work with great energy
May our journey together be brilliant and effective
May there be no bad feelings between us
Peace, peace, peace

2. Sukshmavyayama
(Loosening exercises)
Joint movements, and light exercise of the body parts bring lightness in the body and retain
proper movement and functions of the joint and muscle. The following loosening exercises are
beneficial for children.

Neck Movements
Forward and Backward Bending:

1. Stand with the feet comfortably

apart.

2. Keep the hands straight beside

the body.

3. This is Samasthiti.

4. Keep your arms on the waist.

5. While exhaling, move the head

forward slowly and try to touch the
chin to the chest.

6. While inhaling, move the head as far

back as is comfortable.

7. This is one round: repeat 2 more

rounds.

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Right and Left Twisting:

1. Keep the head upright.

2. While exhaling, gently turn the head

to the right so that the chin is in line
with the shoulder.

3. While inhaling, bring the head to the

normal position.

4. Similarly, while exhaling, turn the

head to the left.

5. Inhale and bring the head to the

normal position.

6. This is one round: repeat 2 more

rounds.

Hands up and down:

1. Keep Feet together and the body

straight, the arms by the sides.

2. Raise your both arms sideways

above your head with the palm
outward. Bring it down in the same
manner.

3. The arms must not touch the head

when going up or the thighs when
coming down.

4. Palms must be opened, with fingers

together.

5. repeat 2 more rounds.

Hands rotation:

1. Stand erect.

2. Make a fist of both hands and

without bending the elbows rotate
both the arms in a clockwise
direction 4-5 times.

3. Repeat the same practice in an anti-

clockwise direction for 4-5 times.

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Shoulder Rotation:

1. Stand erect. 5. Stretch the arm back in the

backward movement and touch the
2. Place the fingers of left hand on the
side of the trunk while coming down.
left shoulder and the fingers of right
hand on the right shoulder. 6. It is clockwise rotation and repeat it
for 5 times.
3. Full rotation of the both elbows in a
circular manner. 7. Do the same anti-clockwise.

4. Try to touch the elbows in front of

the chest on the forward movement
and touch the ears while moving up.

Shaking wrist:

1. Stand erect.

2. Lift your arms up at the shoulder

level in front of the body.

3. Shake your wrist for 10-15 times

4. Bring your hands in normal position.

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Back movement (Forward and backward)

1. Stand erect.

2. Inhale, raise the hands up towards the

sky and bend slightly backward.

3. While exhaling bend forward and

touch your toes.

4. Repeat 4-5 times.

Back twisting movement:

1. Stand straight.

2. Keep the legs about 2-3 feet apart.

3. Raise both the arms up to chest

level with palms facing each other
and keep them parallel.

4. While exhaling, twist the body

towards the left side so that the
right palm touches the left shoulder,
and come back with inhalation.

5. While exhaling, twist the body

towards the right side so that the
left palm touches the right shoulder,
come back with inhalation.

6. This is one round: repeat two more

time

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Back – side bending:

1. Stand straight.

2. Keep the legs a few feet apart.

3. Raise both the arms by the side at

shoulder level with palms facing
downward.

4. While exhaling, bend the body

towards the left side and come back
with inhalation.

5. While exhaling, bend the body

towards the right side and come
back with inhalation.

6. This is one round, repeat two more

times.

Butterfly Movement:

1. Sit erect with the legs stretched out

straight in the front.

2. Keep the hands beside the hips and

palm resting on the floor.This is
Dandāsana.

3. Now join the soles of your feet

together.

4. Exhale and clasp your hands

together over your toes. Pull your
heels as close as possible up to
perineum region.

5. Start moving bent legs up and down

repeatedly.

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Knee Movement:

1. Stand straight with the feet a few

inches apart.

2. Inhale; lift your arms up at the

shoulder level, palms facing
downwards.

3. Exhale; bend the knees and bring

down your body to the squatting
position.

4. In the final position, both the arms

and thighs should be parallel to the
ground.

5. Inhale; and straighten the body.

6. Exhale while bringing down the hands.

7. Repeat two more times.

Ankle Movements:
Ankle stretch:

1. Sit erect with feet stretched forward.

2. Now stretch the ankle joint forward

and backward.

Ankle rotation:

1. Sit erect with the feet stretched

forward.

2. Slowly rotate the right foot clockwise

from the ankle joint.

3. Repeat the rotation in an anti-

clockwise direction.

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3. Asanas
(Postures)

1. Tadasana (Palm Tree posture)

1. Stand straight with the feet few a

inches apart.

2. Inhale and raise your arms up to the

shoulder level.

3. Interlock your fingers and turn the

wrists outwards.

4. Inhale, bring your arms up.

5. Raise the heels and balance on the

toes as per capability with normal
breathing.

6. With exhalation come back to the

initial position.

7. Strengthens ankles, calves, inner

thighs ann back. Stretches the
shoulders.

8. It helps to increase height in kids.

2. Vrikshasana (Tree posture)

1. Stand straight.

2. Bend the right leg and place the

right foot on the inner side of the
left thigh.

3. Inhale, bring the arms up and join

the palms together.

4. Exhale, bring the arms and right

foot down.

5. Now repeat the same practice with

the other leg.

6. Develops balance and concentration,

and tones the leg muscles.

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3. Ashvasanchalan (Horse riding posture)

1. Bend forward and place both hands

by side of both feet.

2. Stretch the right leg back as much

as possible.

3. Bring the right knee on the floor.

4. Bend the left leg at the knee.

5. Inhale raise the head backward

with the back arched and gaze in
between the eyebrows.

6. This strengthens the lower body

7. It help to stretch the groin and hip

region.

8. Lengthens the spine, thereby

stretching the chest

4. Parvatasana (Mountain posture)

1. Bend forward and place both hands

by side of both feet.

2. Exhale; stretch the front leg to back.

3. Balance whole body on both hands

and toes.

4. Buttocks should be pushed upward

like mountain pose.

5. Strengthens the lower body

6. It help to stretch the groin and hip

region.

7. Strengthens and relieves stiffness in

shoulders.

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5. Trikonasana (Triangle posture)

1. Stand and open your legs a few feet

apart

2. Inhale; raise both your arms up to

shoulder level.

3. Turn your right foot towards

right side

4. Exhale, bend to the right side

5. Turn your head and gaze at your

middle finger.

6. Inhale and slowly come back

7. Bring your right foot back to the

normal position

8. Repeat the same practice with

other side.

6. Marjariasana (Cat posture)

1. Kneel on the floor and lean forward

putting both your palms on the floor
pointing forward.

2. The legs can be slightly apart and

palms should be at shoulder length.

3. Let your trunk be parallel to the

ground, the thighs should be
straight. The lower leg and feet
should be on the floor.

4. Now exhale completely. Move

your head inwards between your
shoulders. While doing this your
back will bend and arch upwards.

5. Now inhale and arch your back in

the opposite direction. The spine will
bend slightly downwards. The head,
neck and shoulders should be arched
backwards, as if you are looking up.

6. It helps to get rid stiffness from the

back.

7. It strengthens the abdominal

organs.

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7. Ushtrasana (Camel posture)

1. Kneel down and stand on your

knees.

2. Inhale; bend backward and hold

your heels with their respective
palms.

3. This is the final position and

maintain this with normal breathing.

4. Ustrasana stretches out muscles

around neck, chest and abdomen
region.

5. It strengthens up back muscles,

gluteal muscles and triceps of the
arms.

8. Shashakasana (Rabbit posture)

1. Sit in kneeling posture.

2. Spread both the knees wide apart,

keep the big toes touching.

3. Keep the palms between the knees.

4. Exhale and slowly stretch them to

full length.

5. Bend forward and place the chin on

the ground.

6. Keep the arms parallel.

7. Look in front and maintain the

posture with normal breathing.

8. It is a good resting pose. Good for

the lower back.

9. It helps in regulating adrenal glands.

10. It improves concentration and

memory.

11. It helps reduce emotional instability

and anger

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9. Madukasana (Frog posture)

1. Sit in the pose of Vajrasana.

2. Make a fist of both palms.

3. Now place both fists on your

naval area.

4. Now take a deep breath and while

exhaling bend forward.

5. Keep your elbows parallel.

6. Inhale; raise your head and

shoulder up.

7. Look at in between eyebrow.

8. Hold this pose as much as you can

and continue breathing normally.

9. It relieves constipation.

10. It reduces stress.

10. Vakrasana (Twisting posture)

1. Sit erect with the legs stretch

forward in dandasana.

2. Bend the right leg and place near

the left knee.

3. Exhale, twist the body towards the

right and bring the left hand palm
near the right foot.

4. Place the right hand behind the back

on the ground.

5. Turn the head towards right side

and maintain the final position with
normal breathing.

6. Do the same practice with

other side.

7. It tones spinal nerves.

8. It strengthens back muscles and

reduces back ache.

9. It helps to relieve constipation and

remove toxins.

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11. Gomukhasana (Cow face posture)

1. Sit erect with the legs stretch forward.

2. Bend one leg above the other and

place one knee above the knee.

3. Interlock the hands on the back and

maintain the position with normal
breathing.

4. It improves the lung capacity and is

very beneficial for respiratory system.

5. It increases the flexibility of arms and

shoulder muscles.

12. Kagasana (Crow posture)

1. Stand straight with the feet few

inches apart.

2. Exhale; bend the knees and come in

squatting position.

3. Place your hands on respective

knee.

4. It strengthens the pelvic joint and

knee joint.

13. Simhasana (Roaring Lion posture)

1. Sit in Vajrasana.

2. Spread your knees wide apart.

3. Now inhale and take out your tongue.

Try to look between in the eyebrows
and exhale.

4. During exhaling roar like a lion.

5. It is best exercise for face, eyes,

tongue and throat muscles.

6. It helps to improve the vocal chords.

7. It opens the respiratory tract properly.

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14. Makrasana (Crocodile posture)

1. Lay down on abdomen.

2. Spread your legs and heels facing

towards each other.

3. Bend both the arms and place the

right hand on the left.

4. Place the face on your hands.

5. Keep the eyes closed. This is

Makarāsana.

6. Indicated to counter stress and

anxiety.

7. Promotes relaxation of the

lower back.

15. Saral bhujanasana (Cobra posture)

1. Lie down on your abdomen.

2. Now join your legs and stretch your

arms.

3. Keep the forehead on the ground.

4. Now place your hands just beside

the body; keep palms and elbows on
the ground.

5. As you inhale slowly, lift the chin

and chest come up to navel region.
Stay there comfortably with normal
breathing.

6. This is called Sarala Bhujangāsana.

7. This āsana is best for stress

management.

8. It helps to remove backache and

bronchial problems

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 CHILDREN OF AGE 3-6 YEARS

16. Dhanurasana (Bow posture)

1. Lie down on your abdomen.

2. Fold your knees and hold ankles with

the respective hands.

3. Inhale; raise your whole body on the

abdomen (navel centre).

4. It stretches the spine and keeps it

flexible.

5. It improves the functioning of Vital

Organs.

6. It is very useful for overcoming

lethargy.

17. Balasana (Child posture)

1. Lie down on your abdomen.

2. Bend your one leg and hand, relax

the whole body.

3. It helps to reduce stress and

anxiety.

18. Setubandhasana (Bridge posture)

1. Lie down on your back.

2. Bend knees and bring feet toward
buttocks.
3. While holding both the ankles firmly
keep the knees and feet in one
straight line.
4. Inhale; slowly raise your buttocks and
trunk up as much as you can to form
a bridge.
5. Not all children will be able to hold
ankle. They can keep their palm on
the base for support.
6. Opens the chest and upper back.
7. It relieves depression and anxiety and
strengthens lower back muscles.
8. It stretches abdominal organs,
improves digestion and helps to
relieve constipation.

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19. Saral matyasana (Fish posture)

1. Lie down on the back. Legs should

be extended.

2. Lift the upper back with support

of elbows and palms and place the
crown of your head on the ground.

3. Place the hands on your thighs.

4. This is final position and maintain

this with normal breathing.

5. This asana is good for the abdominal

organs.

6. It relieves stress and irritation.

7. It is good for bronchial disorders.

20. Shavasana (Star fish posture)

1. Lie down on your back with arms

and legs comfortably apart.

2. Palms facing upward; eyes closed.

3. Relax the whole body consciously.

4. Become aware of natural breath

and allow it to become rhythmic
and slow.

5. It helps to relieve all kinds of

tensions and gives rest to both body
and mind.

6. Relaxes the whole psycho-

physiological system.

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4. PRANAYAMA
1. Bhramari Pranayama

1. Sit in any comfortable posture with

eyes closed.

2. Inhale deeply through the nose.

3. Close the eyes with index fingers,

mouth with ring and small fingers
and ears with respective thumbs.
This is also called Śanmukhi Mudra.

4. Exhale slowly in a controlled manner

while making a deep, steady
humming sound such as that of
black bee.

5. The resonance effect of humming

sound creates a soothing effect on
the mind and nervous system.

6. It helps to relieve anxiety, stress

and hyperactivity.

2. Deep Breathing

1. Sit in any comfortable posture with

eyes closed.

2. Inhale deeply through the nose.

3. Exhale deeply through the nose.

4. Become aware of deep breath and

allow it to become deep, rhythmic
and slow.

5. It helps to improve breathing

capacity.

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5. KRIDA YOGA
1. Rain Claps
Clap your left palm repeatedly with one, two,
three, four fingers and entire right palm three
times each in ascending and descending
order. Then clap loudly in the usual way. It
sounds similar like rain.

2. Special Claps – I
Clap with both hands three times with the
rhythm 1,2/1,2,3/1,2/1,2,3/1,2/1,2,3.

3. Special Claps – II
Clap with both hands three times with the
rhythm 1,2,3/ 1,2,3/1,2,3.

4. Flower Claps
Raise both your hands with fingers spread
widely apart forming a flower. At the command
1,2,3, move your fingers vigorously. This
is a silent clap that can be used during a
performance or speech without disturbing
the programme. But a “zoooo” sound can be
added at other times.

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