yoga for children

Playing in the rains holds a special place in our childhood memories. Likewise, our children too love their time out in the monsoons. The dip in the temperature, showers pouring down and the joy of playing in puddles makes every child jump with joy. But with all the fun comes the chances of our children catching infections quickly. Hence it is important to protect them from the effects of the monsoon season. Also, with the current crisis of the coronavirus, it has becomes even more important to take extra precaution against any ailments. Eating right, getting enough sleep and generally avoiding getting drenched in the rains make for a great start to stay away from falling sick, but additionally making yogic mudras a part of your child's routine will help in building your child's immunity. Below are the top five yoga mudras that you can teach your kids to build up their resistance against illnesses.



Anulom Vilom

As the monsoon season tends to cause respiratory illnesses, it is important to care for our respiratory organs first. Anulom Vilom helps one to address the aforementioned concern. Children have weaker lung capacity than that of adults, so this mudra will certainly help them

strengthen their lungs.

Benefits of Anulom Vilom: 

1. Builds up the stamina of lungs

2. Helps ease the symptoms of respiratory issues like asthma

3.Removes toxins from the body

 How to practice Anulom Vilom?

1. Sit comfortably with legs crossed and back erect

2. Close both the eyes and observe the breath

3. Close the airway of the right nostril with the right thumb and inhale slowly through the left nostril.

4. Now take the thumb off from the right nostril and block the left nostril with the ring and middle finger.

5. Exhale completely and slowly through the right nostril

5. Inhale using the right nostril and fill the lungs with a deep breath

6. Block the right nostril and exhale using the left nostril

7. This process should be repeated for 10-15 minutes to start seeing results.



Kapal Bhaati 

Kapal Bhaati is another breathing exercise that takes care of our ENT - ears, nose and throat. It helps bring our entire system into balance. The ENT section of our bodies are particularly susceptible to catching infections during the monsoons, so it is important to care for them.

Children love to consume chilled foods such as ice creams and cold drinks, regardless of the season. Practising Kapal Bhaati will help them to counter the effects of a cold. By doing this, we too can give them the leeway to have their favourite ice cream of their choice once in a while.


1. Clears the respiratory tract

2. Strengthens the lungs

3. Improves blood circulation

 How to practice Kapal Bhaati?

 1. Sit comfortably with legs crossed and back erect

2. Take a deep breath through the nose, keeping the mouth shut.

3. Exhale through both the nostrils forcefully.  

3. Use the stomach muscles to push air out of the body.

4. Take 20 such breaths.

5. Take a minute's break after every 20 breaths.

6. Repeat for fifteen minutes.


Bhastrika Pranayam

Bhastrika is known as the yogic breath of fire. It helps in fixing imbalances in the threedoshas - Vata, pitta and Kapha. It also helps generate heat in the body.This mudra will help your children to eliminate phlegm from their body and clear their respiratory tract.


1. Drains excess phlegm from the lungs.

2. Increases oxygen supply to the blood thus increasing the vitality of all the organs and tissues

 How to practice Bhastrika Pranayam:

1. Sit comfortably with legs crossed and back erect

2. Take a deep breath 

3. Release the breath after counting till five.

4. Now begin practising the technique by inhaling and exhaling with force 

5. Do not continue this exercise beyond 1 minute for children



Prana mudra

Prana Mudra is another breathing technique that will strengthen your child's overall immunity.


1. Increases immunity.

2.Improves lung capacity

 How to practice Pran Mudra?

1. Sit comfortably with legs crossed and back erect

2. Touch the tips of both thumbs to the ring finger and pinkie of each hand.

3. Point out the pointer finger and middle finger out.

4. Place the back of your hands in your lap.

5. Hold the mudra for one to two minutes.




Ling mudra

Ling Mudra helps in generating heat in the body. It is an effective way regulating your child's body temperature in the monsoon chill. This mudra works best when done on an empty stomach.


1.Keeps the body warm

2.It helps in stopping the generation of phlegm in the body

 How to practice Ling Mudra?

1. Sit comfortably with legs crossed and back erect

2. Close your eyes and observe your breath.

3. Take a couple of deep breaths.

4. Put your hands on your lap.

5. Clasp both of your hands with the left thumb facing upward.

6. It is advisable to practice this 30 minutes in a day, but children can do it for 5-10 minutes.


We teach our kids by example. So the best way for us to get them to practice these mudras is practicing it with them. Your children will also love it if you take some time out from your busy schedules and spend time with them as they build their immunity.