Overview:
A gentle, age-appropriate approach to yoga for children aged 5–10, focusing on short holds, playful sequencing, and adequate rest to build consistency and body awareness.
Steps:
1) Warm-up: 3–5 minutes of easy joint rotations and animal-walks.
2) Core set: Choose 5–7 simple postures (e.g., Tadasana, Marjaryasana–Bitilasana, Balasana, Bhujangasana light, Setu Bandha beginner, simple twists).
3) Hold time: Start at 15 seconds per posture × 2 rounds. Progress to 30 seconds × 4 rounds over months.
4) Rest: 10–15 seconds of Śavāsana breathing after each posture.
5) Close: 1–2 minutes calm breathing (hands on belly) and gratitude.
Benefits:
• Improves motor control, focus, and breathing habits.
• Builds confidence and a positive movement routine.
Precautions:
• Keep it playful and non-competitive; stop at any discomfort.
• Avoid forceful stretches or inversions.
Suggested Duration & Tips:
• 10–15 minutes, 4–5 days/week; expand gradually to 20 minutes.
• Practice light stomach; well-ventilated space; soft mat.