Yoga for kids improves physical fitness, cognitive functioning, and mental health. A 10-week trial of 52 children (ages 8-13) practising yoga twice weekly (45 minutes) significantly enhanced balance, speed, flexibility, muscle endurance, and cardiovascular endurance. A single session of 10 slow Surya Namaskars in 100 children (ages 11-14) improved trunk flexibility from 5.37 cm to 6.17 cm (p < 0.00001).
Research Findings
- 16 studies (over 1,000 children ages 5-19): Yoga consistently improved psychiatric symptoms (anxiety, depression, ADHD), self-control, cognitive function, relaxation, and overall well-being.
- Preschool children (4-6 years, 15-minute session): Yoga significantly improved anxiety, attention, and social-emotional behaviour.
- Autism spectrum disorder (8 weeks, 3 sessions/week): Large-effect improvements in upper body strength (d = 0.81), core strength (d = 0.91), flexibility (d = 0.72), and static balance (d = 0.91).
How Yoga Benefits Children
- Improves posture and spinal health for long school sitting hours
- Enhances self-control, emotional regulation, and reduces stress
- Promotes relaxation through breathing exercises
- Supports injury prevention and muscle relaxation
For optimal results, children can practice 10-15 minutes daily or 2-3 sessions weekly. Yoga is recommended for school curricula due to its efficacy, minimal resource requirements, and positive impact on sports readiness. Always consult a healthcare provider before beginning any new exercise regimen.
