Best Yoga Poses for Kids

In a world buzzing with activities and technology, introducing yoga to children can be a transformative journey. Yoga not only promotes physical well-being but also cultivates mindfulness and emotional balance. Let’s explore a collection of best yoga poses for kids, designed to spark joy, enhance flexibility, and foster a sense of calmness.

kids yoga

Why Yoga For Kids?

Whether you’re a grown-up, a teenager, or a parent of a child, here are some of the yoga benefits you should know:

  • Enhances Flexibility: Yoga poses for kids involve gentle stretches, promoting flexibility and improving range of motion.
  • Builds Strength: Weight-bearing poses, like Downward Dog and Tree Pose, help children build muscle strength in a fun and engaging way.
  • Fosters Mindfulness: Mindful breathing incorporated in yoga poses cultivates awareness and helps kids develop concentration and focus.
  • Improves Balance: Balancing poses, such as Tree Pose, enhance coordination and improve overall balance in children.
  • Promotes Relaxation: Restorative poses like Child’s Pose and Butterfly Pose encourage relaxation, reducing stress and promoting a sense of calm.
  • Boosts Self-Esteem: Successfully mastering yoga poses boosts children’s confidence, fostering a positive self-image.
  • Encourages Imagination: Many yoga poses involve imaginative themes, allowing kids to explore creativity and express themselves.

8 Best Yoga Poses For Kids

1. Downward Dog

The Downward Dog Pose is also called “AdhoMukhaSvanasana” yoga. Engaging yet simple, Downward Dog mimics the stretch of a happy puppy. This pose stretches the entire body, promoting flexibility and building strength.

  1. Begin on your hands and knees in a tabletop position, with wrists under shoulders and knees under hips.
  2. Tuck toes, lift hips toward the ceiling, and straighten legs. Create an inverted V-shape with your body.
  3. Spread your fingers wide, press your palms into the mat, and relax your head between your arms.
  4. Hold the pose, breathe deeply, and gradually bring your heels closer to the floor.

 Downward Dog Pose

2. Tree Pose

The “Vrksasana” is a good yoga pose to enhance balance in your kids. The swaying tree adventure adds an element of fun and imagination.

  1. First, stand with your feet hip-width apart, keeping your arms by your sides.
  2. Slowly lift your right foot and place the sole against the inner left thigh, avoiding the knee joint.
  3. Press your foot into your thigh while engaging your core muscles.
  4. Hold for a minute and repeat on the other side.

tree best yoga pose

3. Butterfly Pose

Known as Badhakonasana, it helps open the hips and encourages deep breathing. It helps foster relaxation and mindfulness in the kids.

  1. Sit with your back straight, your legs extended, and the soles of your feet together.
  2. Hold your feet with your hands, keep your spine straight, and open your chest.
  3. Take slow, deep breaths in this position, focusing on the opening of your hips and the stretch in your inner thighs. You can hold the butterfly pose for 30 seconds to a minute.

butterfly pose

4. Cobra Pose

Bhujangasana or Cobra Pose helps strengthen the back muscles, stimulates digestion, and instills a sense of empowerment.

  1. Lie face down with your legs straight and place your hands beneath your shoulders.
  2. Inhale as you press through your palms, gently lifting your chest off the mat.
  3. Take a few deep breaths while holding the pose, and focus on lengthening your spine and opening your chest.

cobra best pose yoga

5. Child’s Pose

A restful pose resembling a child resting involves sitting on the heels and reaching forward, forehead to the ground. It’s a calming posture that promotes relaxation and soothes the mind.

  1. Assume a tabletop position, and align your wrists under your shoulders and knees under your hips.
  2. Slowly sit back on your heels while reaching your arms forward on the mat.
  3. Extend your arms in front of you or relax them by your sides.

child pose

6. Happy Baby Pose

Resembling a happy baby, this pose gives flexibility to the hips and provides a gentle stretch for the spine.

  1. Start by lying on your back and bending your knees towards your chest.
  2. Hold the outer edges of your feet with your hands, keeping your arms on the inside of your knees.

happy baby pose

7. Mountain Pose

Standing tall with arms stretched overhead, kids become explorers on a tall mountain. This pose improves posture, balance, and focus.

  1. Begin by standing with your feet together or hip-width apart.
  2. Lift your chest and extend your arms overhead, palms facing each other or coming together.
  3. Ground yourself by pressing firmly into the floor through your feet.

mountain pose

8. Cat-Cow Stretch

Transitioning between arching and rounding the back, kids mimic the sounds of a cow and a cat. This dynamic stretch improves flexibility and spine mobility.

  1. Begin on your hands and knees in a tabletop position.
  2. Inhale as you arch your back towards the ceiling. Drop your belly down and lift your head and tailbone up, creating a concave shape with your spine. This is the “Cow” part of the stretch.
  3. Pull your belly button towards your spine. Tuck your chin to your chest and your tailbone under. This is the “Cat” part of the stretch.

cat cow best yoga poses

Tips To Remember

Here are a few tips that could help you make your child healthy and energetic with any yoga pose:

  • Keep it Playful and Fun: Infuse creativity into yoga sessions for kids by incorporating imaginative themes, storytelling, and playful elements. This helps maintain their interest and makes the practice enjoyable.
  • Short Sessions for Short Attention Spans: Kids may have shorter attention spans, so keep yoga sessions relatively brief and engaging. A series of shorter sessions might be more effective than one long session.
  • Create a Safe Space: Ensure the yoga area is safe and comfortable. Use yoga mats or non-slip surfaces, and clear the space of any potential hazards.
  • Incorporate Music and Props: Enhance the experience by incorporating music, rhymes, or props. Use soft music to set the mood and consider props like stuffed animals or scarves to make certain poses more engaging.
  • Celebrate Achievements: Acknowledge and celebrate small achievements. Whether it’s holding a pose a bit longer or mastering a new one, positive reinforcement builds confidence.
  • End with Relaxation: Finish the session with a short relaxation period, perhaps incorporating a guided visualization or story. This helps calm the mind and leaves children with a positive experience.

Remember, the goal of kids’ yoga is to create a positive and enjoyable experience that introduces them to the benefits of mindful movement and relaxation.

The Bottom Line

Incorporating these playful and best yoga poses into a child’s routine can be a delightful adventure. Whether practiced individually or as part of a family activity, these poses nurture physical and emotional well-being. In addition, it sets the foundation for a lifetime of mindful movement and joy in the kids.


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