Beginners Yoga for Children: Lotus and Half-Lotus (Padmasana et ardha padmasana)

To get into this meditation pose the child must be totally confident. If necessary, use a mat or a cover. Do the exercise with the child. Support their spine in a straight position, and the lower part of the body arched so they can sit for a long enough time. Also ask the child to sit against a wall so their back is perfectly straight. Have the child relax their shoulders, neck, and jaw, and breathe calmly through the nose while concentrating on breathing and on the air that comes in and out of the nostrils. Concentration will be improved by keeping the eyes shut. Young children should hold the pose for five minutes (tell them a story or put on some music). The older ones can hold the pose for fifteen minutes.

This pose helps the child relax and find peace. It promotes blood circulation and digestion. It works the ankles and relaxes the hips.

1. Sit with your legs extended in front of you.

2. Using your hands, bring one foot onto the opposite thigh, as close to the hip as possible.

3. Repeat with the other foot. Start with the one that seems easier to you to avoid straining your muscles. It is usually easier to start with the right side.

4. If you’re unable to perform this pose, choose the half-lotus: place your first foot as described, then simply place the other foot under the thigh.

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