Alright, Parents.

What is the most common thing you notice every time the weather or season changes?

Do you also find your kids falling sick during this time?

Well, if your answer is yes, then let me tell you that the feeling is mutual.

Most of the kids today, have a very relaxed lifestyle. Everything from what they eat, when they sleep, what kind of physical activities they do, forms their internal resistance to fight different kinds of bacterial or viral infections. This is why yoga asanas for kids are very important to boost their immunity and strength.

However, it’s sad to say that most kids today have low resistance which makes it tough for the body to fight these germs.

The good thing is that we can improve their immunity by strengthening their body’s resistance. Yoga is the most effective way to boost immunity and stay healthy.

Before diving deep into this, let me tell you the main factors that adversely affect our immunity.

Reasons for Low Immunity in kids

1. Lack of physical activity

2. Unhealthy eating habits

3. Insufficient sleep 

4. Stress 

5. Genetics 

5. Illnesses that last a long time

As bacterial, fungal, and viral infections are on the rise, we need to strengthen our kids from within so that they are well shielded from such illnesses.

Today, we will look at the top 7 yoga asanas for kids which can greatly boost their immunity.

1. Anulom Vilom (Pranayama) – Yoga Asanas for Kids

This is a well-known breathing exercise. Pranayama is a type of breathing exercise that connects the body and mind.

How to do Anulom Vilom

  • You can choose to sit on the floor or chair (preferably on the floor).
  • Keep your eyes closed, spine straight and body relaxed
  • Keep your left had on your knee and with your right hand, place the right thumb on your right nostril
  • Now slowly take a deep breath from the left nostril and fill up your lungs
  • Hold your breath for as long as you can comfortably hold.
  • Once you are ready to exhale, place your index finger and middle finger on your let nostril and slowly exhale from your right nostril  
  • Repeat the same by switching the nostrils and hand
  • Perform this yoga asana 15 times for both nostrils

Benefits of doing Anulom Vilom

  • Removes toxins and provides oxygen
  • Relives stress
  • Improves sleep quality
  • Boosts mindfulness
  • Lowers blood pressure
  • Aids in lungs strengthening

2. Shishuasana (Child pose) – Yoga Asanas for Kids

It is called the resting pose or ‘Shishuasana’ as the body takes the shape of a sleeping baby.

How to do Shishuasana

  • First sit on your heels with your hand on knees and your back straight
  • Now raise your both hands up and slowly bend forward so that your hands touch the ground
  • Once you get your pose right, keep sliding. Your hands should stretch and touch the ground, your forehead should reach the floor and chest should touch your knees
  • Stay in the position for a maximum of 2 breaths and then lift up and do it once again (try to do this consecutively for 5 times)

Benefits of doing Shishuasana

  • Helps in greatly relaxing the nervous system
  • Builds immunity
  • Improves bloodflow
  • Relieves neck pain and back ache
  • Reduces stress and fatigue

3. Bhujangasana (Cobra Pose) – Yoga Asanas for Kids

It refers to a serpent-like pose.

How to do Bhujangasana – Yoga Asanas for Kids

  • Lie down on your stomach
  • Bring your legs together and rest your forehead on the ground
  • Now take a deep breath and slowly lift your head, chest, and abdomen with the lower part still resting on the ground
  •  Your hands should be on the floor with the elbows bent
  • Stay in the position for a maximum of 2 breaths and then lift up and do it once again (try to do this consecutively for 5 times)

Benefits of doing Bhujangasana – Yoga Asanas for Kids

  • Strengthens your respiratory system
  • Improves the flow of blood to the heart and lungs
  • Calms the mind and relaxes the body. 
  • Makes your arms and shoulders strong
  • Decreases stiffness in neck, shoulders, and lower back

4. Dhanushasana (Bow pose) – Yoga Asanas for Kids

This is called a bow pose as the body takes the shape of a bow.

How to do Dhanushasana – Yoga Asanas for Kids

  • The initial steps are same as Bhujangasana as your first lie down on your stomach
  • Rest the forehead on the ground and bring your legs together
  • Now rest your body on your abdomen and lift your legs up (as much as you can) by folding your knees
  • Take your hands behind your back and hold your ankles (left hand for left leg and right hand for right leg)
  • Your body is now curved and forming the shape of a bow
  • Stay in the position for a maximum of 2 breaths and then lift up and do it once again (try to do this consecutively for 5 times)

Benefits of doing Dhanushasana – Yoga Asanas for Kids

  • Opens up the chest and shoulders, making breathing easier
  • Gives your thighs and abdominal organs a decent stretch
  • Enhances gastric juice flow and hence promotes excellent digestion
  • Strengthens your spine
  • Promotes blood circulation and immunity

5. Matsyasana (Fish Pose) – Yoga Asanas for Kids  

Well, the name is an indicator of a position that resembles a fish-like pose.

How to do Matsyasana – Yoga Asanas for Kids

  • Begin by lying down on the floor
  • Now support your upper body with your hands and elbows. (ensure that your hands are not lifted and still touching the ground)
  • Once the support is established, lift up your upper body with your hips and legs staying on the ground
  • Lower your head backwards until it touches the ground
  • Stay in the position for a maximum of 2 breaths and then lift up and do it once again (try to do this consecutively for 5 times)

Benefits of doing Matsyasana – Yoga Asanas for Kids

  • Strengthens the body and prepares it to fight all kinds of infections
  • Encourages deep breathing by opening up the chest
  • Safeguards against congestion and ailments like asthma and bronchitis by opening up the nasal channel
  • Improves breathing
  • Releases tension from the neck and shoulders. 

6. Viparita Karani (Legs up the wall Pose) – Yoga Asanas for Kids

The Viparita Karani pose is the most calming pose which nourishes your mind and body.

How to do Viparita Karani – Yoga Asanas for Kids

  • Once again, you begin by lying down on the floor
  • Come as close to the wall as possible while you are still lying on the floor
  • Slowly move your legs up the wall
  • Close your eyes and take slowly take deep breaths
  • Your hands should be straight and resting on the floor

Benefits of doing Viparita Karani – Yoga Asanas for Kids

  • Improves blood circulation to your legs
  • energizes the body and strengthens neural connections
  • helps in digestion and improves your sleep
  • lets you experience a deep sense of relaxation
  • aids in the improvement of your immunity
  • excellent for curing swollen ankles

7. Vrikshasana (Standing Tree Pose) – Yoga Asanas for Kids

Another simple and efficient yoga practice that improves balance and posture

How to do Vrikshasana – Yoga Asanas for Kids

  • first step is to simply stand straight with feet touching each other
  • now lift one of your legs (say left leg) and position your feet in inner side of the right thigh
  • concentrate at a point in front of you to maintain the balance
  • now slowly lift your both arms and fold your hands without folding your elbows
  • wait for 3 to 5 breathes and repeat the steps by changing position of your legs

Benefits of doing Vrikshasana – Yoga Asanas for Kids

  • gives more stability and improves body balance
  • strengthens your legs, thighs, calves and ankles
  • improves endurance
  • helps in increasing concentration
  • boosts your immunity
  • highly beneficial for those suffering from sciatica (nerve pain in the legs)

Choosing the Best Yoga Clothes for Kids

When doing yoga asanas, one might wonder what clothes should your kids wear? Ideally, any fitness clothing which is comfortable to wear should suffice. However, you need to keep in mind they may be doing upside-down poses, wide-legged poses.

Considering all this, you need to look for clothes that meet the below 3 requirements


This is clearly the most important requirement for yoga clothing. Choose the clothes which are comfortable for your kids to wear. If they are not comfortable they will not enjoy the yoga asanas.


For all the rolling, bending, stretching, and binding your kids do, while performing the yoga asanas, they definitely need clothes that are flexible and ones that do not interfere in their yoga movements.


Like any other exercise, practicing yoga may produce a lot of sweat and heat from the body. Therefore, it is important to wear clothes that are breathable and made with moisture-absorbing material to keep your kids cool and comfortable.

Considering these points, it is usually recommended to avoid cotton as it holds moisture and can make your kids feel sweaty and hot. Yoga clothes for kids should improve breathability and venting.

This is why yoga pants, tops, shirts, cutouts, and other yoga clothes are made with blends of polyester, nylon, and spandex that offer the right balance of comfort, flexibility, and breathability

Choosing the Best Yoga Mats for Kids

Performing yoga without a yoga mat is a strict no. Working on a rug, carpet, towel or any other clothing can hurt you cause injuries, and hurt your kids back. So when it comes to choosing the best yoga mats for kids, ask yourself the following 2 questions and decide which yoga mat would be best for your kids-


This simply means where your kids are performing yoga. In case they are practicing yoga in the lap of nature, then the ground may not be as leveled and they would need a thick yoga mat for performing the asanas. On the other hand, if they are doing yoga in a classroom (closed environment) then a thin (3mm to 6mm mat) or a thick (6mm to 9mm yoga mat) should be fine.


Most yoga mats are made with PVC materials for 3 good reasons. First, these PVC yoga mats have a strong grip and do not slip while performing the yoga asanas. Second, they are easy to clean. Finally, they are latex-free and can also be used by those who have latex allergies.0

Those who are looking for eco-friendly options can also pick yoga mats made with natural rubber, organic cotton, or jute.

A Few Words from CityMom

All these yoga asanas for kids are highly beneficial for boosting their immunity and strengthening their bodies.

Ensure that all the yoga asanas for kids are performed under the supervision of an adult. By doing these asanas regularly, your kids will stay healthy and gain resistance against all kinds of infections.

If you liked this article, also try these 5 immunity-boosting drinks for good health.

References | and many others!