5 Child-Friendly Yoga Poses To Promote Immunity, Strength, And Better Health

How yoga can support children's health and well-being

Yoga is one of the most effective and natural methods to boost immunity and stay healthy. With seasonal weather changes, children may be vulnerable to coughs, colds, and other common illnesses. Yoga can be a valuable addition to maintaining good health, along with a balanced diet, adequate sleep, and regular physical activity.

Yoga is more than a form of exercise. Yoga is a union of the mind, body, and soul; a way of life. It brings together movement, breathing, and mindfulness, helping children develop strength, flexibility, balance, and body awareness.

Practices such as Surya Namaskar (Sun Salutation), simple yoga poses, meditation, and breathing exercises (pranayama) can support overall well-being when practised regularly.

Regular yoga practice can help children improve their focus, learn healthy breathing habits, manage stress, and feel more connected to their bodies. As children are naturally flexible, many yoga poses can be enjoyable and easy for them to learn when introduced in a safe and age-appropriate manner.

Before trying the poses below, explain to your child that they should not push through pain or discomfort. The goal is not perfection but to enjoy movement and build healthy habits. This way, you can enjoy a safe and uplifting yoga session together.

5 yoga postures to build immunity

1. Uttanapadasana (Leg raise pose):

• Lie down with your palms flat on the floor.
• Inhale and raise both legs as high as you can, keeping them straight with the feet relaxed.
• The legs should be stretched and not bent at the knees.
• Hold the posture for 3 to 5 seconds.
• Exhale and slowly lower the legs to the floor.
• Repeat this 5 times.

Benefits: This asana improves digestion and helps cure constipation, piles, gas, and other stomach-related ailments.

2. Dhanurasana (Bow pose):

• Lie flat on your abdomen with legs and feet together and arms on either side of the body.
• Bend your knees and bring your heels close to your buttocks.
• Place your chin on the floor and clasp your hands around your ankles.
• Take a deep breath and raise your head and trunk above the ground to lift your legs while pulling your hands and legs in opposite directions.
• Support the entire body on the floor.
• Hold the position for as long as you can.
• Then relax the leg muscles and slowly lower the legs, chest, and head to the start position.
• Practice this posture at least three times daily.

Benefits: This asana aids digestion by stimulating gastric secretions and improving the flow of white blood cells.

3. Chakraasana (Wheel pose): 

• Lie flat on your back with legs stretched out on the floor.
• Bend your legs at the knees, and use your hands to bring your heels as close to your buttocks as possible.
• Bend your arms and place them on the floor beside your head, with your palms facing down and your fingers pointing outward.
• Then, pressing down on your palms, slowly raise your body and arch your back so that the crown of your head supports the weight of your upper body.
• Lift your knees further by moving the trunk towards the head.
• Let the head hang between the arms. Stay in this position for as long as you are comfortable.
• Then, slowly lower the body so that the head rests on the floor, and lower the rest of the body.
• Repeat this posture thrice.

Benefits: This asana tones up the nervous, digestive, respiratory, cardiovascular, and glandular systems.

Caution: When lifting the body, relax your neck and let it hang loose to avoid straining your neck. People with weak wrists should avoid this asana.

4. Matsyasana (Fish pose):

• Lie flat on your back, stretching your legs out on the floor, feet together.
• Bend the legs in the padmasana (lotus) posture while lying down.
• Supporting the body with the arms and elbows, lift the chest slightly, move the head back, and lower the crown of the head onto the floor.
• Hold the big toes and rest your elbows on the floor.
• Adjust the position of the head and hands so that the back arches fully.
• Relax the whole body, allowing the head, buttocks, and legs to support the weight.
• Close your eyes and breathe slowly and deeply. Stay in this posture for as long as you feel comfortable.
• Return to the start position by reversing the order of movements.
• Do this pose only once.

Benefits: This asana stretches the intestines and abdominal organs and helps fight indigestion. The dorsal region is fully extended in this posture, and the chest is well expanded. As it encourages deep respiration, this asana is beneficial for those with asthma or bronchitis. It also gives relief from constipation, tonsillitis, and spondylitis.

5. Shavasana (Corpse pose):

• Lie down on the floor on your back.
• Stretch out the legs with the feet apart (about the width of the shoulders).
• Stretch out both arms with hands about six inches from the body.
• The head and spine should be in a straight line.
• Close your eyes gently.
• Relax the body, let all tension flow out, and stop all physical movement.
• Slow down your breathing, allow it to become rhythmic and relaxed.

Benefits: This asana helps remove physical and mental fatigue. Breathing becomes more controlled, helping improve lung function and increase oxygen intake.

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Last updated on: June 03, 2026