Introduction
Yoga is a wonderful way for children to stay active, improve flexibility, and promote mindfulness. By introducing them to yoga at a young age, we can help them develop healthy habits and coping mechanisms for life. In this blog, we will explore 20 yoga poses for kids that are specifically tailored for them. These poses are fun, engaging, and easy to follow. Let’s dive in!
20 Yoga Poses for Kids
Pose 1: Mountain Pose
This is one of the easiest yoga poses for kids. Don’t get deceived by its ease. Despite its simplicity, it offers a wealth of benefits for young practitioners.
1. Stand tall with your feet together and arms by your sides.
2. Lengthen your spine and relax your shoulders.
3. Take a deep breath in and raise your arms overhead, palms facing each other.
4. Stretch your whole body upwards while grounding your feet firmly on the floor.
Hold the pose for a few breaths and feel the strength of the mountain within you.
Pose 2: Tree Pose
Tree Yoga Pose (Vrksasana) is great for kids because it improves balance, concentration, strength, and flexibility while fostering a sense of calm and connection to nature.
1. Stand with your feet hip-width apart and shift your weight onto one leg.
2. Place the sole of your other foot on your inner thigh or calf.
3. Bring your hands together in front of your chest in a prayer position.
4. Find a steady gaze and breathe deeply.
5. If you wobble, it’s okay! Just try to find your balance and focus.
Pose 3: Downward-Facing Dog
This fun and easy yoga pose for kids brings joy and laughter while promoting physical activity and mental well-being.
1. Begin on your hands and knees, forming a tabletop position.
2. Spread your fingers wide and tuck your toes under.
3. Lift your knees off the ground, pressing your hips up towards the ceiling.
4. Straighten your arms and legs, creating an inverted V shape with your body.
5. Relax your head and neck, looking towards your legs.
6. Take a few breaths and enjoy the gentle stretch in your entire body.
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Pose 4: Butterfly Pose
This is one of the fun yoga poses for kids. Watch them giggle and wiggle in this pose!
1. Sit on the floor and bring the soles of your feet together, allowing your knees to fall open.
2. Hold onto your feet or ankles with your hands.
3. Sit up tall and gently flap your legs, mimicking a butterfly’s wings.
4. Take deep breaths and feel the stretch in your hips and inner thighs.
Pose 5: Cat-Cow Pose
This yoga poses for kids combines two postures into one, providing a beneficial exercise, especially for children who spend long hours doing schoolwork. It effectively stretches their back, promoting flexibility and relieving tension.
1. Start on your hands and knees, aligning your wrists under your shoulders and knees under your hips.
2. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
3. Exhale and round your spine, tucking your chin and tailbone under (Cat Pose).
4. Flow between these two poses, syncing your breath with the movement.
Repeat a few times, enjoying the flexibility and mobility it brings to your spine.
Pose 6: Cobra Pose
1. Lie face down on the floor, legs extended, and palms flat on the ground near your shoulders.
2. Press your palms into the floor, straightening your arms and lifting your chest.
3. Keep your legs and pelvis grounded, and gaze forward or slightly upward.
4. Take a deep breath in and feel the gentle backbend stretching your abdominal muscles.
Pose 7: Child’s Pose
Aptly named a child’s pose, this is one of the most relaxing yoga poses for kids!
1. Kneel on the floor, sitting back on your heels.
2. Lower your forehead to the ground and stretch your arms forward.
3. Relax your entire body and breathe deeply into your back.
4. Feel the calming and restorative effects of this pose.
Pose 8: Warrior II Pose
1. Stand with your feet wide apart, one foot facing forward and the other turned sideways.
2. Bend your front knee and extend your arms out to the sides, parallel to the ground.
3. Keep your back leg straight and strong.
4. Gaze over your front hand and feel the power and strength of a warrior within you.
5. Repeat on the other side.
Pose 9: Bridge Pose
1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms alongside your body, palms facing down.
3. Press your feet and arms into the ground as you lift your hips towards the sky.
4. Hold the pose for a few breaths, feeling the stretch in your chest, shoulders, and thighs.
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Pose 10: Happy Baby Pose
1. Lie on your back and draw your knees towards your chest.
2. Reach your arms through your legs and hold onto the outer edges of your feet.
3. Gently rock from side to side, resembling a happy baby.
4. Take deep breaths and let go of any tension in your hips and lower back.
Pose 11: Warrior I Pose
Warrior I is a powerful and energizing yoga pose that helps improve strength, balance, and focus. It’s a great pose for kids to practice, as it promotes confidence and a sense of empowerment. Here are step-by-step instructions to guide kids through the Warrior I pose:
1. Start by standing tall at the top of your yoga mat, with your feet hip-width apart and arms resting by your sides.
2. Take a deep breath in and, as you exhale, take a big step back with your left foot. Keep your right foot firmly planted on the mat.
3. Rotate your left foot slightly outwards, about 45 degrees, so that your left toes point towards the top left corner of your mat.
4. Bend your right knee and lunge forward, ensuring that your knee is directly above your ankle. Your right thigh should be parallel to the ground.
5. As you inhale, lift both arms straight up towards the ceiling, extending them overhead. Keep your shoulders relaxed and facing forward.
6. Lengthen your spine by reaching upwards with your fingertips, feeling a gentle stretch in your torso and arms. Look straight ahead or slightly up towards your hands.
7. Maintain a strong and steady stance. Feel the connection of your back foot with the ground and engage your core muscles for balance.
8. Hold the Warrior I pose for a few deep breaths, feeling the strength and energy in your body. Visualize yourself as a brave warrior, standing tall and strong.
9. To release the pose, exhale and lower your arms back down to your sides. Step your left foot forward to meet your right foot, returning to the starting position.
10. Repeat the Warrior I pose on the other side by stepping back with your right foot and rotating your right toes towards the top right corner of your mat.
Pose 12: Seated Forward Bend
Can’t say enough about the benefits of this simple yoga pose for kids. Not only does it promote relaxation and stretch their muscles, but it also cultivates a sense of mindfulness and inner calmness.
1. Sit on the floor with your legs extended in front of you.
2. Inhale and lengthen your spine.
3. Exhale and hinge forward from your hips, reaching for your feet.
4. Keep your spine straight and relax your shoulders.
5. Take slow, deep breaths and feel the gentle stretch in your hamstrings and lower back.
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Pose 13: Triangle Pose
1. Start by standing tall at the top of your yoga mat, with your feet about 3 to 4 feet apart. Turn your right foot out to the right, ensuring that your heel aligns with the center arch of your left foot.
2. Extend your arms out to the sides, parallel to the ground, with your palms facing down. Keep your shoulders relaxed and facing forward.
3. Take a deep breath in, and as you exhale, shift your hips to the left while keeping your torso facing forward. Simultaneously, extend your right hand towards the right, reaching as far as comfortable.
4. Slowly lower your right hand down, either placing it on your shin, ankle, or the floor next to your right foot. Avoid placing pressure on your knee joint.
5. Extend your left arm straight up towards the ceiling, aligning it with your shoulders. Gently turn your head to look up towards your left hand or straight ahead if that feels more comfortable for your neck.
6. Hold the Triangle Pose for a few deep breaths, feeling the stretch along the sides of your body and the lengthening of your spine.
7. To come out of the pose, press through your left heel, engage your core, and inhale as you slowly lift your torso back up to a standing position. Return your right foot to face forward, and repeat the steps on the opposite side.
Pose 14: Camel Pose
1. Start by kneeling on your yoga mat with your knees hip-width apart. Place your hands on your hips, fingers pointing down towards your thighs. Keep your spine tall and shoulders relaxed.
2. As you inhale, engage your core muscles and gently arch your back, leaning back slightly. Take a moment to ensure that you feel stable and grounded in this position.
3. On your next inhale, lift your chest and lean further back, allowing your hands to slide down the back of your thighs. Keep your hips pressing forward to maintain stability.
4. If it feels comfortable, you can reach your right hand back to hold your right heel or ankle. Similarly, reach your left hand back to hold your left heel or ankle. If you can’t reach your heels, it’s okay to keep your hands on your hips for support.
5. As you continue to lift your chest and open your heart, tilt your head back and gaze up towards the ceiling or sky. Take deep, steady breaths and feel the stretch along the front of your body.
6. Hold the pose for a few breaths, gradually lengthening the time as you become more comfortable. When you’re ready to release the pose, gently bring your hands back to your hips, and slowly come back to an upright kneeling position.
Pose 15: Plank Pose
1. Begin by coming onto all fours, with your hands directly under your shoulders and your knees under your hips. Spread your fingers wide and press your palms firmly into the mat for stability.
2. Step your feet back one at a time, extending your legs fully and tucking your toes under. Your body should now be in a straight line from your head to your heels, resembling a plank.
3. Engage your core muscles by drawing your navel toward your spine. This will help stabilize your body and maintain proper alignment throughout the pose.
4. Press through your palms and lift your chest slightly, broadening your collarbones. Keep your neck in line with your spine, looking slightly forward and down to avoid straining your neck.
5. Ensure that your body remains parallel to the ground, avoiding any sagging or lifting of the hips. Your shoulders should be stacked directly above your wrists, and your heels should be over the balls of your feet.
6. Hold the pose for a few deep breaths, maintaining a steady and even breath. Aim to hold the position for as long as feels comfortable for you, gradually increasing the duration as your strength improves.
Pose 16: Dancers Pose
This is one of those delightful yoga poses for kids that has the ability to awaken the inner dancer in every child!
1. Start by standing tall at the top of your yoga mat, with your feet together and arms resting by your sides. Find a focal point in front of you to help with balance.
2. Shift your weight onto your right foot and slightly bend your right knee. Reach your left hand back and grasp the inner arch of your left foot or ankle.
3. As you inhale, extend your right arm forward, parallel to the ground, and keep your palm facing down. Lengthen your spine and engage your core for stability.
4. Begin to lift your left foot off the ground, simultaneously extending your left leg behind you. Keep your left knee pointing towards the ground and your left toes pointing towards the ceiling.
5. As you continue to lift your left leg, simultaneously start to lean your torso forward, allowing your left leg to rise higher. Find a balance between the extension of your leg and the forward tilt of your torso.
6. If it feels comfortable and balanced, you can gradually begin to kick your left foot into your left hand, deepening the stretch and opening the chest. Keep your gaze focused on the focal point to maintain balance.
7. Hold the Dancer’s Pose for a few breaths, finding stability and grace in the posture.
8. When you’re ready to release the pose, slowly lower your left leg back down to the ground, bring your hands to your sides, and return to a standing position with both feet together.
Pose 17: Legs Up the Wall Pose
1. Begin by finding a clear wall space. Sit with your right side next to the wall, with your knees bent and your feet flat on the floor.
2. Slowly lie down on your back and simultaneously swing your legs up onto the wall. Your buttocks should be close to or touching the wall, and your legs should be straight up with your heels resting against the wall.
3. Adjust your position so that you feel comfortable and supported. You may want to use a folded blanket or bolster under your hips for added support if necessary.
4. Extend your arms out to the sides with your palms facing up, allowing your shoulders to relax into the ground. You can also rest your arms on your belly or place them in any comfortable position that allows for relaxation.
5. Close your eyes and take deep, slow breaths. Allow your body to soften and surrender to the pose. Relax your legs, release any tension in your lower back, and let gravity do the work of stretching your muscles.
6. Stay in this position for 5 to 15 minutes, or longer if you desire. Focus on deepening your breath and allowing your mind and body to unwind.
7. When you’re ready to come out of the pose, slowly bend your knees, roll onto your side, and use your hands to help you sit up.
Pose 18: Full Wheel Pose
1. Start by lying flat on your back on a yoga mat. Bend your knees and place your feet on the mat, hip-width apart, with your heels close to your sitting bones.
2. Bend your elbows and place your palms on the mat beside your head, fingers pointing towards your shoulders. Ensure your fingertips are pointing towards your feet.
3. Press firmly into your hands and feet as you inhale, lifting your hips off the mat. Engage your core muscles and press your shoulder blades down and towards each other to open your chest.
4. Straighten your arms and lift your head off the mat, bringing the crown of your head towards the mat. Allow your neck to relax and avoid putting excessive pressure on your head.
5. Continue to press into your hands and feet, lifting your hips and chest higher. If it feels accessible, you can walk your hands and feet closer together, bringing your feet in line with your knees.
6. Hold the pose for a few deep breaths, maintaining a strong and stable body alignment. When you’re ready to release, slowly lower your body back down to the mat, one vertebra at a time.
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Pose 19: Bow Pose
1. Begin by lying flat on your stomach with your legs together and your arms resting alongside your body, palms facing up.
2. As you inhale, bend your knees and reach your hands back towards your feet or ankles. Keep your knees hip-width apart.
3. Exhale and lift your chest and legs off the ground simultaneously. Engage your core muscles and press your thighs firmly into the mat.
4. Reach back with your hands and grasp your ankles or feet. If you can’t reach your ankles, you can use a yoga strap or towel looped around your feet to hold onto.
5. As you continue to hold your ankles or feet, lift your chest higher and kick your feet into your hands. This action will help lift your thighs and create a deeper stretch in your front body.
6. Hold the pose for a few deep breaths, maintaining a steady and comfortable rhythm of breathing. Feel the stretch in your entire front body, including the chest, abdomen, and thighs.
7. To release the pose, exhale and slowly lower your chest and legs back down to the ground. Release your hold on your ankles or feet, and rest with your arms alongside your body, palms facing up.
Pose 20: Meditation
1. Find a comfortable seated position, either cross-legged or on a chair.
2. Rest your hands on your knees or in your lap.
3. Close your eyes or soften your gaze.
4. Focus on your breath, observing each inhale and exhale.
5. Allow your thoughts to come and go without judgment, returning your attention to your breath.
6. Sit in stillness for a few minutes, cultivating a sense of calm and peace within.
Conclusion
Yoga provides a multitude of physical and mental benefits for children, helping them develop strength, flexibility, and inner peace.
By incorporating these 20 yoga poses into their routine, kids can embark on a journey of self-discovery and well-being. Encourage them to have fun, explore their bodies, and embrace the joy of yoga.
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