Kids are generally not conscious of things like their posture, clothing and other habits. They have to be constantly reminded not to slouch and do things that can end up hurting them. Good posture is very important for kids, it not only allows them to look confident, but it also helps them avoid injuries, bone misalignments or any other issues.

Many things can affect their posture - injuries, weak muscles, and even their genes can play a role. But what kids do every day matters a lot as well. Sitting hunched over while playing video games, carrying a backpack that's too heavy, or getting hurt during sports can all make their posture bad. Good posture helps kids avoid pain and enjoy activities. So, it's important to help them learn good habits when they are young.

Here are some yoga poses that can help your child fix their bad posture and ensure a good foundation for them to grow.

Bridges Pose

This exercise makes the muscles in the bottom and lower back strong. Strong muscles help kids stand up straight. Have your child lie on their back with their knees bent. Then, tell them to slowly lift their bottom off the floor. Make sure they breathe in while lifting and breathe out while lowering. You can make it fun by having them count out loud or blow air while they lower their bottom. This helps them learn to control their muscles.

Mountain Pose (Tadasana)

This pose is like standing like a mountain, strong and tall. It teaches kids how to stand with their bodies in a good line. Start by standing with feet flat on the floor, like roots going into the ground. Feel the weight evenly spread out on both feet. Then, tighten the muscles in the legs, and make the spine grow tall, like the trunk of a tree.

Cobra Pose (Bhujangasana)

This pose is like a cobra lifting its head, and it helps open the chest and make the back stronger. It's a bit harder than some other poses, so kids should be careful. To do it, start by lying on the stomach, then slowly push up with the forearms. Lift the chest off the floor, like a cobra rising up. It's important to go slowly and stop if there's any pain in the back.

Downward-Facing Dog Yoga Pose

This yoga pose helps stretch and strengthen many muscles. It helps the core, hips, and shoulders. Have your child start on their hands and knees. Then, tell them to lift their hips up and back. They should make a shape like an upside-down "V". Tell them to hold this position for a few seconds and remember to breathe normally. This pose helps them become flexible and strong.

Bow Pose (Dhanurasana)

When done correctly, this yoga pose can help you fix bad posture and strengthen your back and chest muscles. Imagine your body making the shape of a bow. To do this pose safely, it's important to warm up your body first. This helps prevent any injuries. Bow pose is powerful for improving posture, and helping to open up the chest and shoulders.

Kettlebell workouts have gained immense popularity due to their ability to enhance strength, endurance, and flexibility. If you're new to weight training or looking to diversify your routine, kettlebells offer a dynamic and effective way to improve overall fitness. Here’s a beginner-friendly guide to help you get started safely and effectively.

Choose The Right Kettlebell

Start with a lighter weight to master form—typically 8-12 kg for women and 12-16 kg for men. As you build strength and confidence, you can gradually increase the weight.

Warm Up

Perform dynamic stretches and light cardio for 5-10 minutes to increase blood flow and prepare your body for movement. This reduces the risk of injury and enhances workout performance.

Master Basic Moves

Before advancing to complex exercises, focus on these foundational kettlebell movements:

Kettlebell Swing: Powerful hip thrusts and proper form are key. Keep your back straight, engage your core, and generate power from your hips.

Goblet Squat: Hold the kettlebell at chest level and squat down while keeping your chest up. This movement strengthens the legs, core, and lower back.

Kettlebell Clean: Lift the kettlebell to shoulder height in a controlled motion, keeping it close to your body to avoid strain on the wrist.

Kettlebell Press: Engage your core and press the kettlebell overhead, ensuring stability and control throughout the movement.

Focus On Form

Maintaining correct posture and technique is essential to prevent injuries. Always keep your back straight, engage your core, and avoid excessive strain on the joints. If unsure about form, consider seeking guidance from a certified trainer.

Start Slow

Begin with 2-3 sets of 8-12 repetitions per exercise. Instead of rushing into heavier weights, focus on perfecting technique before increasing intensity. Over time, you can adjust your routine by incorporating more challenging variations or increasing resistance.

Cool Down

After completing your workout, dedicate time to stretching major muscle groups to enhance flexibility and prevent stiffness. Hydration is also essential for muscle recovery and overall performance.

Rest And Recover

Allow at least 48 hours between kettlebell training sessions to give muscles adequate time to recover and grow stronger. Recovery is key to preventing injuries and ensuring long-term progress.

Final Thoughts

Kettlebell training is a highly efficient way to build strength and endurance while promoting functional fitness. By following a structured approach—starting with the right weight, mastering form, and incorporating rest—you can safely integrate kettlebells into your fitness routine for long-term benefits. Listen to your body and progress at your own pace to ensure a sustainable and injury-free workout experience.

One of the biggest impact of yoga, that many people do not know about, is the effect it has on our emotions and mental health. The simple movements of yoga can help regulate the nervous system. It not only helps us control our emotions, but it also gives our body the space it needs to focus on other important things. One of the biggest issues many people face these days is the lack of sleep.

According to a 2023 review, people between 30% and 50% deal with sleep problems like insomnia. And about one in five adults struggle to fall asleep every night. If you've tried everything else, or if caffeine got the better of you, yoga might help. These yoga poses, supported by science, are free, have no bad side effects, and can bring relief quickly.

How Yoga Helps With Sleep?

Just doing the poses isn't enough. How you do them matters. Straining or getting frustrated will only add tension, which fights the calming effects of yoga. Instead, focus on deep, slow breaths. Research shows that slow breathing is a big part of why yoga helps with sleep. You can count your breaths, follow a breathing pattern, or just breathe more easily. Consistent practice of these poses before bed can help you fall asleep faster.

Padangusthasana (Big Toe Pose)

This pose helps you relax. Bending forward stretches your back and releases tight muscles. It also wakes up nerves along your spine, making you calm. Plus, it touches a spot on your big toe that may help you sleep better. To do it, stand with feet apart, bend forward, and hold your toes or legs. Relax your neck and breathe deeply.

Baddha Konasana (Bound Angle Pose)

If joint pain keeps you awake, this pose can help. It stretches your back, hips, shoulders, and knees, making you more comfortable. Sit with your feet together and knees out. Lean forward and hold your ankles. Relax your shoulders and neck. Breathe slowly. It helps ease tension that stops you from sleeping.

Uttana Shishosana (Extended Puppy Pose)

This pose is great for tight shoulders and back, especially if you use screens a lot. It also gently presses on your forehead, which can make you sleepy. Go on hands and knees, walk your hands forward, and rest your forehead on the floor. Relax your chest and breathe. This can help you feel calm before bed.

Supine Twist

This twist helps lower your blood pressure, which can help you sleep better. Lie on your back, bring your knees to your chest, and let them fall to one side. Stretch your arms out and relax your shoulder. Breathe slowly. Do this on each side. It helps your body get ready for sleep.

Viparita Karani (Legs Up the Wall)

This pose calms you down by releasing tension and slowing your breathing. Sit near a wall, lie back, and put your legs up the wall. Relax your legs and arms. Breathe slowly for a few minutes. You can also do this in bed, with your legs up against the wall or resting on the bed. It's a simple way to relax.

Yoga is one of the most versatile and exercises anyone can do! Whether you just began or have been doing yoga for years, it can accommodate everyone. With years of practice and discipline many people reach advance levels of yoga, but does it end there? No! There are many more variations of yoga you can look into, one such variation is known as AcroYoga.

AcroYoga is a special kind of yoga that's different from what most people think of. Instead of doing yoga alone on a mat, AcroYoga brings people together to work as partners. It mixes the fun and exciting movements of acrobatics, with the calming and grounding exercises of yoga. This combination makes AcroYoga a very interactive and social activity. It's not just about stretching and breathing; it's also about working together and supporting each other. This unique blend makes it a fun and challenging way to exercise and connect with others.

Beginner Friendly Acro Yoga Poses To Try

AcroYoga is a great way to connect with others, build trust, and explore yoga in a new way. AcroYoga often involves three people, one who will be at the bottom and be the base, a flyer on top and a spotter to prevent any accidents. Make sure you do things with utmost safety and do not push yourself too much.

Plank on Plank

This is a great first step into AcroYoga. It teaches you how to work together with a partner and helps you build strength in your core and arms. The base gets into a regular plank position, keeping their body straight and strong. Then, the flyer carefully places their feet on the base's shoulders and uses their hands to hold onto the base's ankles or calves for balance. This pose helps you get used to the feeling of supporting and being supported by another person.

Plank Press

This pose helps the base get used to supporting someone else's weight and builds trust between partners. The base lies on their back with their feet up in the air. The flyer stands facing the base, and the base pushes their feet into the flyer's hips. Then, the base bends their knees, which helps the flyer lean forward safely. This exercise lets the base feel what it's like to hold the flyer's weight, and it lets the flyer trust the base to support them.

Folded Leaf

This pose lets the flyer experience being lifted off the ground, which helps build trust and get comfortable with the feeling. You start in the Plank Press position. Then, the flyer grabs the base's knees and lowers their upper body. The base then lifts the flyer's legs up, so the flyer is suspended in the air. The flyer keeps their hands on the base's knees for stability. This pose is a good way to get used to being lifted and trusting your partner.

Front Plank

This pose takes the Plank Press a step further, allowing the flyer to be fully lifted off the ground. You start again in the Plank Press position. This time, the flyer grabs the base's hands. The base then lifts their legs, which lifts the flyer completely off the ground. Both partners hold hands for support. The flyer needs to keep their core tight and their legs straight. This pose helps build confidence and strength.

Partner Forward Fold

This pose is a fun way for both partners to get a deep stretch in their backs and the back of their legs. The partners stand back to back and hook their elbows together. Then, they lean forward, with the base leaning more than the flyer. The base leans forward, lifting the flyer’s legs off the ground. This stretch helps to improve flexibility and coordination while working together.

Fish on a Rock

This is a relaxing pose that helps to open up the hips and back for both partners. The base gets into a Child's Pose, with their knees wide and their forehead on the ground. The flyer then lies on their back on top of the base, arching their back over the base. This pose provides a gentle stretch and helps to release tension in the spine and hips.