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How Kids Can Loose Weight Through Yoga

You do not have to look far today to see the staggering statistics on overweight children. Far too many children live more sedentary lives leading to weight gain and an immense mountain of health, emotional and social problems. So what can you do about it? Actually, quite a bit. Whether you are a parent, an educator, a coach, a doctor or a friend, yoga is one of the best things that you can teach a child – and even do with him or her.

Yoga is one of the best weight loss interventions for kids because it is free, portable, easy and fun. More importantly, kids who are overweight often have very negative self-images and many suffer from depression and anxiety as well. Yoga is a wonderful way to combat all of that and lose weight, too. Here’s what you should know before you begin.

How Yoga Aids in Weight Loss

It is easy to say that yoga is great and can help kids lose weight, but is that really even true? A research study done by the University of Texas says that, yes, indeed it is.

The Study

According to Dr. Sandra Benavides, the study’s lead doctor, yoga can impact the weight, self-image and emotional/psychological symptoms in young people. The study enrolled 20 children, aged 8-15, in a 12-week yoga program. Each child attended a yoga class three days a week for 75 minutes per session. A single yoga instructor was used for each class with all of the children. Ashtanga yoga was the type of yoga used in each class as well. The children did not modify their diets or other activity levels in any other way during the study.

Results

The average weight loss for the children was approximately 4 ½ pounds. Furthermore, the two children in the study with cholesterol problems saw an improvement there as well. Children also reported an increase in self-esteem and a decrease in depression and anxiety.

Ashtanga Yoga – What is it?

Ashtanga yoga, often called “power yoga,” is a more aerobic form of yoga than others. It utilizes a precise set of poses (asanas) that present a specific flexibility or strength challenge to the practitioner. Each pose also relies on the practice of correct breathing (pranayama). Poses are held for specific counts of time as well as repeated.

While Ashtanga yoga is known for being more challenging, it was modified for the children in the study at the beginning to ensure that there were no injuries or complications. Modifications involved pace, intensity and repetitions. The children’s strength and endurance was built up over the weeks.

Ashtanga yoga works for weight loss because it is an aerobic program that not only burns calories but also improves muscle strength and coordination. Since it also focuses on self-awareness and body awareness, it tends to calm those who do it as well as encourage kids to try and continue. Children who are overweight can be easily discouraged by sports. Ashtanga yoga is an activity that can be modified for any level, therefore letting all kids feel a sense of accomplishment and achievement. This is one of the biggest motivators for continuation with any exercise program.

Yoga Benefits for Kids

Yoga can build kids’ confidence and self-esteem which is critical for kids who are overweight and suffer from negative self-image.
Yoga can improves kids’ concentration/focus allowing them to improve in both yoga but also across other areas of their lives like school.
Yoga develops kids’ brains and intellects because it demands the most of their attention, organization and ability to communicate and follow instructions.
Yoga is amazing for kids’ health and growing bodies. It works to promote balance, flexibility, coordination and strength.
Yoga can give kids’ a wonderful coping skill and help them manage anxiety and stress and feel calmer.
Yoga can help kids to develop their creativity and imaginations – especially with an open-minded instructor.
Yoga will definitely help to sharpen and awaken kids’ awareness of their bodies and the space they are in.

Getting Kids Involved

Getting kids involved in physical activities and sports today can seem like a challenge, especially when the competition is the computer, video games or friends. However, it is by no means impossible. A couple of simple ideas will go a long way in getting kids active with yoga.

Fun! Fun! Fun! This is a no-brainer. If it is fun, kids will do it – whether they are 6 or 16. Any way that someone can make an activity fun for them will encourage them to be creative. This can be done in a few ways:
- Get creative with names. You may use a traditional pose but that doesn’t mean you can’t name it after a favorite celebrity.
- Consider music. Music is a wonderful accent to any yoga routine.
- Be lighthearted. Overweight kids feel enough pressure in their lives – it shouldn’t come from a yoga routine.
Make it social. Even if kids don’t have a lot of friends, it is always possible to organize a group of kids with a similar like or interest to practice yoga together.
Yoga is a Sport! For older kids, introduce yoga as a sport – it is one, after all. Overweight kids should not see yoga as a copout. It is the opposite – it is a real challenge. There are a lot of pros who use yoga and images and photos of them may help, too.
Model the Behavior. One of the oldest tricks in any adult’s bag – if you do it, they will want to do it with you. This is not just true for younger kids either.
Practice. The more that any child practices yoga, the better he or she will become. These results will be reward enough to continue so be sure to offer lots of encouragement along the way!

Great Poses to Try

There are a lot of great poses that you can do with kids. Do not limit yourself to this list. These, however, are a great place to start.

Archer’s Pose – Just as it sounds, the position of an archer with the arrow and bow extended.
Baby Pose – On floor, with knees tucked under your stomach, head down and arms by your side.
Bear Walking – Very similar to walking around like a bear (growling optional).
Bowing Pose – Self explanatory!
Bridge Pose & Plank Pose.
Cobra Pose.
Kundalini Yoga Punches – Controlled punching with specific breathing techniques.
Lion Pose.
Mountain Pose – Stand up tall and reach high in the sky with your palms together.
Tree Pose.
Yoga Jumping Jacks – Begin in the mountain pose and jump to an open X pose and then jump and return to mountain pose.
Yoga Leg Lifts.
Yoga Rock-n-Roll – Roll back and forth on back, curved upward with arms around knees.
Yoga Shoulder Shrugs – Slow, rhythmic shoulder shrugs during which you inhale as you move them up and exhale powerfully as you lower your shoulders.
Superman/Spiderman/Thomas the Train Pose – maybe not the most traditional poses – but these can help kids be creative and give input with slow, patterned movements.
Derek Jeter/Kevin Lebron Pose – See above but with older kids!

Specific Tips & Guidelines for Kids

Kids are not just little adults, so you want to exercise special caution with yoga (or any activity for that matter). Keep in mind the following to ensure safety and fun for everyone.
Keep it simple. The benefits come from movement – not the most complicated, challenging movements!
Encouragement – This is key with any child’s activity but especially with overweight kids who can get easily discouraged with exercise routines.
Story-telling – As you go through a yoga routine, consider making up a story to follow along for fun.
Consider their ages:
- Children > 6 should not do more than 15 minutes at a time with only up 1 minute per pose.
- Children < 6 can hold poses for up to 1 ½ minutes and total routine time should not exceed 60 minutes, beginning with much less (approximately 25 minutes to start).
Demonstrate correct positioning and breathing.
Take breaks as needed – especially with more intense, strenuous workouts designed specifically for weight loss.
Never forget to warm up before a vigorous yoga routine.

Yoga works, plain and simple. And it really is a fun way for kids to exercise. Kids who struggle with weight often struggle with self-esteem as well, and yoga is one of the best exercises out there to help your child lose weight, feel better and live a healthier lifestyle.