Childhood Obesity: 30-Minute Daily Yoga Routine to Combat It

As the 21st century marches forward with developments in technology, it is also bringing along an increase in lifestyle disorders, which are also affecting children. Out of all the lifestyle disorders affecting children, one of the leading issues is childhood obesity. The increase in childhood obesity is not only confined to India, but is becoming a global issue, which highlights the need for natural and preventive solutions. 

Yoga, being one of the holistic, natural, and preventive solutions, can be adapted by children. While it can help children suffering from childhood obesity by making them confident and allowing their body tone, it can also help other children build healthy habits from a tender age, thus preventing the occurrence of childhood obesity. 

How Yoga Helps with Childhood Obesity

Yoga is not just an exercise, it itself is one of the powerful medium that develops holistic well-being. Yoga not only promotes weight loss, but practicing yoga daily brings upon several qualities which are essential for children’s overall development. 

Yogic routine not only includes asanas for physical fitness but also includes breathing exercises that can help build mind-body balance. This can help children develop mental clarity, which has become extremely important these days. 

30-Minute Daily Yoga Routine for Childhood Obesity 

One of the primary causes of childhood obesity is poor lifestyle and diet. It is important to control various factors such as junk food, screen time, use of violent video games, and much more. 

Yogic routine can not only help combat a sedentary lifestyle by increasing physical activity but also help develop strong determination, which can help children build control over these factors. 

The following is a 30-minute daily yogic routine. This can be performed at any time in a peaceful environment, using a mat; however, performing this early morning can be more helpful with this, eating healthy food and decreasing screen time are a must.

The routine should start by reciting the following prayer.

योगेन चित्तस्य पदेन वाचां। मलं शरीरस्य च वैद्यकेन॥

योऽपाकरोत्तं प्रवरं मुनीनां। पतञ्जलिं प्राञ्जलिरानतोऽस्मि॥

Credits: Audio by Amratansh Agrawal | Source: Spotify

1. Tadasana

How to Perform ?

1. Stand straight with both feet joined and raise your hands upwards with elbows straight.
2. Look straight and focus on one point and slowly raise your heels as high as you can.
3. Wait till a count of 10.
4. Repeat this an additional four times. 
5. Relax for 5 seconds.

2. Parsva Urdhva Hastasana

How to Perform ?

1. Stand straight with both feet joined.
2. First, raise your left hand upwards with elbows straight.
3. Bend towards the right and make sure not to lean forward.
4. Wait till a count of 10.
5. Gently rise up and stand tall and repeat this by raising your right hand and bending towards the left.
6. Repeat the whole set an additional two times.
7. Relax for 5 seconds.

3. Paschimottasana

How to Perform ?

1. Start by being in a sitting position with legs fully stretched and joined with each other. 
2. Raise the arms completely and then bend forward and place the palms on the soles or hold the toes with the palms.
3. Try touching the head with the knees if possible. But make sure the knees do not bend.
4. Wait till a count of 10 and gently rise up.
5. Repeat the whole set an additional two times.
6. Relax for 5 seconds.

4. Bhadrasana

How to Perform ?

1. While being in a sitting position, flex both knees such that the soles of both legs are joined.
2. Now catch the union of toes using hands such that the elbow does not bend and flap the knees continuously for a count of 20.
3. Repeat the whole set an additional two times.
4. Relax for 5 seconds.

5. Ustrasana

How to Perform ?

1. Start with kneeling on the floor and then bend backwards, placing the palms on the feet.
2. Wait till a count of 10.
3. Gently rise up.
4. Repeat the whole set an additional two times.
5. Relax for 5 seconds.

6. Pavanamuktasana 

How to Perform ?

1. Continue to be in the supine position and lift both legs together at a 90-degree angle.
2. Flex both knees and place them on the abdomen, catching them tightly with your hands and touching your nose with your knee.
3. Wait till a count of 10.
4. Gently release and relax in the supine position for 5 seconds.

7. Dhanurasana

How to Perform ?

1. Now turn to a prone position and flex both knees and catch the ankles using the palms, stretching the whole body such that it looks like the shape of a bow.
2. Wait till a count of 10.
3. Gently release and relax in the prone position for 5 seconds.

8. Bhujangasana

How to Perform ?

1. Continue to be in the prone position with feet joined, placing the palms near the chest and then lifting the chest upwards.
2. Wait till a count of 10.
3. Gently release.
4. Repeat an additional two times.
5. Relax for 5 seconds.

9. Breathing Exercises

a. Kapalbhati 

How to Perform ?

1. Sit in a comfortable sitting position with your eyes closed.
2. Start by inhaling a deep breath and continuously breathe out while flapping the belly as you exhale.
3. Flap till a count of 50.
4. Relax for 5 seconds.
5. Repeat an additional two times.

b. Nadi Shodhana

How to perform ?

1. Continue to be in a comfortable sitting position with your eyes closed.
2. Using the thumb of your right hand, lock your right nostril and take a deep breath through the left nostril.
3. Close the left nostril and hold the breath for 5 seconds and exhale through your right nostril.
4. Now repeat this by inhaling through the right nostril and exhaling through the left.
5. Repeat an additional four times.
6. Relax for 15 seconds.

Now, rub both your palms and place them on your eyes. Then slowly open your eyes and continue your day with a fresh dose of energy and a smile on your face.

Conclusion

The rise in childhood overweight and obesity is alarming, but addressing childhood obesity doesn’t have to be complicated. In this blog, we explored how adapting a 30-minute daily yoga routine can help tackle childhood obesity. This can truly be helpful for not only combating childhood obesity but also preventing its occurrence. 

Yoga, when performed daily by children, improves their lifestyle, forms positive health habits, and establishes an enhanced routine for which Habuild’s Free Yoga Challenge can not only help them prevent several conditions like childhood obesity but also shape their lives, ensuring a healthy and secure future.