If you love yoga, you know how it benefits you, such as by helping you destress and find inner calm. This might make you want to introduce your kids to yoga, and that’s a great idea!
How does yoga benefit kids? Kids can benefit from yoga in a variety of ways, such as by how it reduces their anxiety, teaches them to be disciplined, and helps them foster greater self-confidence from a young age.
With the above in mind, let’s take a deeper look at how yoga is good for kids. We’ll also feature some of the best yoga poses for kids to learn, which are sure to encourage them to want to progress in their yoga journey.
Why Should Kids Do Yoga?
Kids should do yoga for a variety of health reasons. These include the following:
- Yoga helps kids deal with anxiety. Life can be stressful from a young age, so teaching kids how to clear their minds and visualize positive things, both of which can form part of regular yoga practice, is beneficial.
- Yoga helps kids gain discipline. Kids who do yoga will learn to sit with their feelings, which can prevent emotional outbursts. The yoga poses they do will also give them an outlet so they can express themselves in a healthy way.
- Yoga encourages greater self-confidence. Since yoga helps kids to develop strength, balance, and endurance, it also boosts their self-esteem.
- Yoga enhances concentration. Since children who do yoga will learn to focus on breathing, maintaining yoga poses, and clearing their minds, this will improve their ability to focus on tasks.
Best Yoga Poses For Kids
Now that you know some health benefits of yoga for kids, let’s explore some easy and fun poses kids can try.
Seating Pose (Sukhasana)
The great thing about this kids’ yoga pose is that it reduces stress, helps kids to sit properly for meditation, and it improves posture.
- Let your child sit on their yoga mat with their back straight and their legs crossed.
- As they cross their legs, they should keep their knees firmly against the floor.
- They should keep their hands out at their sides, with their palms turned upwards.
- They should hold this pose for a few breaths.
Child’s Pose (Balasana)
This yoga pose is loved by yoga enthusiasts of all ages. It’s a comforting pose that enhances relaxation. If your child does other types of yoga, this is a great pose to use at the end of a yoga session as it will help them wind down.
- Let your kid start on their hands and knees on their yoga mat.
- They should press their hips back towards the heels of their feet.
- Then, they should stretch out their arms, or keep them curled at their sides.
- They can hold this pose for as long as they want.
Cobra Pose (Bhujangasana)
This yoga pose is fun for kids to do. It promotes laughter and enjoyment while allowing kids to strengthen muscles in their arms, back, and abdomen.
- Let your kid get down on their bellies.
- Tell them to place their hands flat on the floor under their shoulders.
- Now, using their arms they should raise their bodies up.
- They should engage their core and back muscles as they do this.
- They can hold this yoga pose for a few breaths.
Tree Pose (Vrikshasana)
This is another easy yoga pose that kids of all ages will be able to do. The Tree Pose boosts balance, strengthens the muscles, and is fun!
It can also be tweaked to increase its difficulty, so it remains enjoyable and challenging.
- Your child should move their weight onto one foot.
- They should bring their other foot to their ankle or thigh. Note: If they’re new to yoga, they should focus on bringing their foot to their ankle as this will be easier.
- While focusing their eyes on an object in front of them, they should hold this pose for a few breaths.
- After completing this pose on one side of the body, they should repeat it on the other side.
Warrior 1 Pose (Virabhadrasana)
The Warrior pose is empowering and kids will love feeling strong! It enhances your kids’ posture and teaches them balance while helping them to focus and decrease their stress.
It strengthens muscles in various parts of the body, such as the back, legs, hips, and arms.
- Your child should start with their feet together in the standing position.
- Let them step forward with one leg so that they do a lunge.
- Next, they should bring their back foot to the back of their body and leave it flat on the ground.
- They should raise their arms up to the sky and hold this pose for a few breaths.
Flying Bird Breath
This is a great yoga pose that encourages positive self-visualization, so it can contribute to kids having stronger, healthier self-esteem. It also teaches kids breathwork.
- Let your child stand on their yoga mat with their arms at their sides and their feet hip-width apart.
- Tell them to imagine that they’re a large, beautiful bird.
- Then, let them pretend to fly. They should inhale as they raise their arms so that their palms touch each other over their heads. While doing this, they should keep their arms straight.
- Your child should then exhale slowly as they bring their arms back to their sides. Their palms should be face down.
- They should repeat the above steps in a steady motion, inhaling as they raise their arms and then exhaling as they bring them back down.
This is a great calming exercise for kids to do before they start their day. It grounds them and helps them to find inner peace. It’s especially beneficial for kids who might feel anxious, like on the first day back to school.
- Let your child stand on their yoga mat with their backs straight.
- Let them bring their arms up over their heads, with their palms together.
- Then, they should bring their palms down to the center of their chest.
Cat Pose (Marjaryasana)
This is another fun animal-inspired yoga pose that kids will enjoy. It also gently stretches the back and core, reducing strain and fatigue.
- Let your child get on their hands and knees on their yoga mat.
- Make sure their knees are below their hips and that their toes are curled.
- Their elbows, shoulders, and wrists should be straight and perpendicular to the mat.
- Their heads should be in a neutral position with their eyes glancing down.
- As they exhale, they should arch their backs up.
- Then, they should release their heads towards the floor.
- Finally, they can return to the initial position
Mountain Pose (Tadasana)
Using mantras in yoga can make it more powerful as they add a spiritual element to the physical movement. The Mountain Pose is an example of a yoga pose that combines the spiritual with the physical.
While doing it, your child can repeat the mantra, “I stand firm like a mountain. I feel steady and powerful.
- Let your child stand on their yoga mat with their feet hip-width apart.
- Let them imagine that the soles of their feet and toes are growing into the earth. This cultivates a feeling of balance and steadiness.
- Now, they can stand up straight and let their arms fall to their sides.
- They should turn their palms forward and spread out their fingers.
- They can lengthen and stretch their spines by lifting the top of their heads a bit higher – this symbolizes reaching up to the sky.
- While doing this, they should breathe in and out steadily.
Airplane Pose (Dekasana)
This is a fun yet challenging pose for kids to try. It’s great for kids who are learning yoga poses as it combines some poses they have probably already learned. This is a beneficial yoga pose for teaching kids balance and flexibility.
- Let your child start in Mountain Pose.
- They should raise their arms to the sides of their body.
- Once they feel balanced, they should lean forward with one leg straight behind them.
They should hold this pose, then put their leg back on the ground and their arms to the sides.
This pose should be repeated with their opposite leg.
Frog Pose (Bhekasana)
What’s great about yoga poses such as the Frog Pose for kids is that they might not even realize they’re practicing yoga while doing it. It’s fun because it involves jumping!
This pose targets various areas of the body, such as the hips, core, and inner thighs.
- Your child should move down into a squat. Their knees should be apart and their arms should rest between their knees.
- They should touch the ground with their hands and jump up like a frog, before returning to the squat position.
Lotus Pose (Padmasana)
This yoga pose is a bit technical, so you might have to show your child how to do it a few times before they get the hang of it. The Lotus Pose is powerful.
It strengthens the legs, enhances hip flexibility, and increases circulation in the lumbar spine.
- Let your child sit on the floor with their legs extended.
- They should bend their right knee and bring their foot to meet their left elbow.
- Their right root and left elbow should be placed together while their right knee comes into contact with their right elbow.
- They should bring their hands together in a prayer position.
- They can lightly sway back and forth while holding this pose.
This yoga pose is easy to do, plus kids will love flapping their legs like butterflies.
- Let your child sit with their backs straight and their legs straight in front of them.
- They should fold their legs so that one foot touches the other, and hold them with their hands.
- As they exhale, they should slowly move their knees and thighs in a downward motion.
- Let them flap their legs up and down to mimic a butterfly flapping its wings.
- They should keep breathing in and out at a steady, normal pace during this pose.
- When they release the pose, they should slow down their flapping, stop, and then return to sitting on the mat.
How can you get your kids to be interested in yoga?
There are many ways to get kids motivated to do yoga, such as by practicing yoga in front of them and showing them fun yoga poses that will inspire them to want to try them.
What age is safe for kids to start doing yoga?
Kids can start doing yoga at whatever age they can understand instructions. This tends to be around the age of four.
What yoga poses should kids not do?
There are some yoga poses kids shouldn’t do, such as any that require them to hold the poses for too long. Headstands should also be avoided in young children as they might battle to have body awareness and balance to stay safe.
Getting kids interested in yoga from an early age can help them develop concentration, learn healthy ways of self-expression, and gain a sense of inner peace within themselves.
In this article, we’ve compiled 13 fun yoga poses for kids that they’ll enjoy.