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yoga poses for kids

15 Best Yoga poses for Kids

Yoga Poses for Kids

Yoga is not just for adults; it can be a beneficial and enjoyable activity for kids too. Introducing children to yoga at an early age can help them develop flexibility, balance, strength, focus, and mindfulness. In this article, we will explore various yoga poses for kids.


In today’s fast-paced and technology-driven world, it’s essential to provide kids with opportunities for physical activity and stress relief. Yoga offers a holistic approach to well-being by combining physical movement, breathing exercises, and relaxation techniques. Engaging in yoga poses for kids improves their body awareness, enhances concentration, and promotes a sense of calm.

Benefits of Yoga for Kids

  1. Physical Health:  yoga poses for kids develop better coordination, balance, and flexibility. It can also strengthen their muscles, improve posture, and enhance overall physical fitness.
  2. Mental Well-being: Yoga encourages mindfulness and relaxation. It can help children manage stress, reduce anxiety, and improve their emotional well-being. Regular practice of yoga can enhance self-esteem and foster a positive body image.
  3. Concentration and Focus: Yoga poses for kids require concentration and focus, which can benefit children academically. By practicing mindfulness and staying present in the moment, kids can improve their ability to concentrate on tasks and enhance their learning capabilities.
  4. Self-regulation: Yoga teaches children self-control and discipline. Through yoga, kids learn to regulate their breathing and emotions, which can be helpful in managing anger, frustration, or impatience.
  5. Social Skills: Participating in yoga classes or practicing yoga with friends or family can enhance social interaction and cooperation among children. It provides an opportunity for them to connect with others in a supportive and non-competitive environment.

Safety Precautions

Before engaging in yoga practice, it is important to consider a few safety precautions:

  1. Warm-up:  Encourage kids to warm up their bodies with gentle exercises or stretches before starting yoga poses. This helps prevent injury and prepares the muscles for practice. When it comes to yoga poses for kids, it’s important to ensure that they are engaging in safe and age-appropriate movements. By incorporating fun and playful activities into the warm-up routine, children can get excited about the upcoming yoga session.
  2. Proper Alignment: Emphasize the importance of maintaining proper alignment in each pose to avoid strain or injury. Demonstrate the correct posture and provide guidance to ensure children understand the correct alignment.
  3. Respect Physical Limits: Every child is different, and their bodies have different capabilities. Encourage kids to listen to their bodies and respect their physical limits. It’s important not to force any pose that causes pain or discomfort.
  4. Supervision: Ensure that kids practice yoga under adult supervision, especially for younger children. An adult can provide assistance, and guidance, and ensure a safe practice environment.

Basic Yoga Poses for Kids

yoga poses for kids

yoga poses for kids



Mountain Pose (Tadasana)

The Mountain Pose is a foundational pose that helps improve posture, balance, and focus. To practice this pose:

  1. Stand tall with feet hip-width apart.
  2. Relax the arms by the sides of the body.
  3. Engage the core, lengthen the spine, and roll the shoulders back.
  4. Gently close your eyes and breathe deeply, focusing on grounding the body.

Tree Pose (Vrikshasana)

The Tree Pose promotes balance and concentration. To practice this pose:

  1. Stand tall with feet hip-width apart.
  2. Shift the weight onto the left foot.
  3. Place the right foot on the inner left thigh or calf, avoiding the knee.
  4. Bring hands together at the heart center or extend them overhead like branches.
  5. Hold the pose and focus on a fixed point for balance.

Downward Facing Dog Pose (Adho Mukha Svanasana)

The Downward Facing Dog Pose is a rejuvenating pose that stretches the entire body. To practice this pose:

  1. Start on all fours with hands aligned under the shoulders and knees under the hips.
  2. Lift the hips up and back, straightening the legs.
  3. Press the palms into the ground, lengthening the spine, and creating an inverted “V” shape with the body.
  4. Relax the head between the arms and hold the pose while taking deep breaths.

Cat-Cow Pose (Marjaryasana-Bitilasana)

The Cat-Cow Pose is a gentle flow that helps improve spinal flexibility and coordination. To practice this pose:

  1. Start on all fours with hands aligned under the shoulders and knees under the hips.
  2. Inhale and lift the chest, arching the back and tilting the tailbone upwards (Cow Pose).
  3. Exhale and round the spine, tucking the chin towards the chest (Cat Pose).
  4. Continue flowing between Cat and Cow Pose, synchronizing breath with movement.

Child’s Pose (Balasana)

The Child’s Pose is a relaxing pose that promotes rest and rejuvenation. To practice this pose:

  1. Start on all fours and sit back on your heels.
  2. Lower the forehead towards the ground, stretching the arms forward or resting them by the sides.
  3. Relax the whole body and breathe deeply, feeling a gentle stretch in the back.

Intermediate Yoga Poses for Kids

Warrior Pose (Virabhadrasana)

yoga poses for kids (warrior pose)

yoga poses for kids (warrior pose)

The Warrior Pose strengthens the legs, improves balance, and boosts confidence. To practice this pose:

  1. Stand with feet wide apart and turn the right foot outwards, aligning it with the arch of the left foot.
  2. Bend the right knee, keeping it aligned over the ankle while straightening the left leg.
  3. Extend the arms parallel to the ground, with the right arm forward and the left arm backward.
  4. Gaze over the right fingertips and hold the pose, focusing on stability and strength.

Bridge Pose (Setu Bandhasana)

The Bridge Pose opens the chest, stretches the spine, and energizes the body. To practice this pose:

  1. Lie flat on the back with knees bent and feet hip-width apart.
  2. Place the arms by the sides with palms facing down.
  3. Press the feet into the ground, engage the core, and lift the hips off the floor.
  4. Interlace the fingers beneath the body and roll the shoulders together.
  5. Hold the pose while breathing deeply and feeling the stretch in the chest and spine.

Butterfly Pose (Baddha Konasana)

The Butterfly Pose stretches the hips, groin, and inner thighs while promoting relaxation. To practice this pose:

  1. Sit on the mat with a tall spine and bend the knees, bringing the soles of the feet together.
  2. Hold the ankles or feet with your hands.
  3. Gently flip the legs up and down, resembling the movement of a butterfly’s wings.
  4. Continue the gentle flapping motion while breathing deeply and allowing the hips to relax and open.

Cobra Pose (Bhujangasana)

yoga poses for kids (cobra pose)

yoga poses for kids (cobra pose)

The Cobra Pose strengthens the back muscles, improves posture, and stimulates digestion. To practice this pose:

  1. Lie on your stomach with your legs extended and the tops of your feet pressing into the ground.
  2. Place the palms beside the shoulders, elbows tucked close to the body.
  3. Inhale and slowly lift the chest off the ground, straightening the arms.
  4. Keep the shoulders relaxed and gaze forward or slightly upward.
  5. Hold the pose, breathing deeply, and feeling the gentle backbend.

Happy Baby Pose (Ananda Balasana)

The Happy Baby Pose releases tension in the hips, stretches the groin, and promotes relaxation. To practice this pose:

  1. Lie flat on the back and bend the knees into the chest.
  2. Grab the outsides of the feet with your hands, allowing the knees to come towards the armpits.
  3. Gently rock side to side, massaging the lower back and hips.
  4. Breathe deeply and find a comfortable and relaxed position in the pose.

Advanced Yoga Poses for Kids

Standing Forward Bend Pose (Uttanasana)

The Standing Forward Bend Pose stretches the hamstrings, releases tension in the back, and calms the mind. To practice this pose:

  1. Stand with feet hip-width apart and fold the torso forward from the hips.
  2. Allow the hands to reach towards the ground or hold onto the back of the ankles.
  3. Keep the knees slightly bent if necessary and relax the neck and head.
  4. Breathe deeply and let gravity guide the stretch.

Triangle Pose (Trikonasana)

yoga poses for kids

yoga poses for kids

The Triangle Pose improves balance, stretches the sides of the body, and increases core strength. To practice this pose:

  1. Stand with feet wide apart, turning the right foot outwards and the left foot slightly inwards.
  2. Extend the arms out to the sides, parallel to the ground.
  3. Hinge at the right hip and reach the right hand towards the right foot.
  4. Extend the left arm towards the ceiling, creating a straight line with the arms.
  5. Gaze towards the left hand and hold the pose, feeling the stretch along the side body.

Boat Pose (Navasana)

The Boat Pose strengthens the core, improves balance, and enhances overall body control. To practice this pose:

  1. Sit on the mat with knees bent and feet flat on the ground.
  2. Lean back slightly, keeping the spine straight and chest lifted.
  3. Lift the feet off the ground, straightening the legs to a 45-degree angle.
  4. Extend the arms parallel to the ground, palms facing down.
  5. Balance on the sit bones and engage the core while holding the pose.

Headstand Pose (Sirsasana) yoga poses for kids

The Headstand Pose strengthens the upper body, improves focus, and boosts circulation. To practice this pose:

  1. Kneel on the mat and interlace the fingers, creating a base for the head.
  2. Place the forearms on the ground, forming a triangle with the hands and elbows.
  3. Rest the top of the head on the ground, cradled by the interlaced fingers.
  4. Straighten the legs and walk the feet towards the torso.
  5. Slowly lift the legs off the ground, coming into a balanced headstand position.
  6. Hold the pose with control and breathe deeply.

Lotus Pose (Padmasana)

The Lotus Pose promotes calmness, flexibility, and mindful awareness. To practice this pose:

  1. Sit on the mat with your legs extended.
  2. Bend the right knee and place the right foot on the left thigh.
  3. Bend the left knee and place the left foot on the right thigh.
  4. Rest the hands on the knees or in a mudra of choice.
  5. Lengthen the spine, relax the shoulders, and close the eyes.
  6. Breathe deeply, finding a sense of ease and tranquility in the pose.

Tips for Practicing Yoga with Kids

yoga poses for kids

yoga poses for kids

  1. Make it Fun: Incorporate storytelling, games, or music into yoga sessions to make it enjoyable for kids.
  2. Encourage Creativity: Allow children to explore variations or modify poses according to their comfort and creativity.
  3. Practice Together: Engage in yoga practice as a family or with friends to create a supportive and bonding experience.
  4. Keep Sessions Short and Varied: Kids have shorter attention spans, so aim for shorter yoga sessions with a mix of poses and activities to keep them engaged.
  5. Be Mindful of Safety: Always prioritize safety during yoga practice. Use yoga mats or non-slip surfaces, provide proper supervision, and ensure children are practicing within their physical capabilities.


Introducing yoga poses for kids have numerous physical, mental, and emotional benefits. Through a variety of poses suitable for different skill levels, children can improve their flexibility, balance, concentration, and overall well-being. Practicing yoga in a fun and engaging manner can foster a lifelong love for a healthy lifestyle. So, why not encourage your child to embark on this beautiful journey of self-discovery and inner peace through yoga?

Frequently Asked Questions (FAQs)

1. Can my child start practicing yoga at any age?

Yoga can be introduced to children as early as preschool age. However, it’s important to adapt the practice to their developmental stage and abilities.

2. How long should a yoga session for kids last?

For younger children, aim for 10-15 minute sessions, gradually increasing the duration as they grow older. Ideally, sessions for older kids can range from 30 minutes to an hour.

3. Is it necessary for kids to attend formal yoga classes?

While attending yoga classes can be beneficial, it is not necessary. You can guide your child through yoga poses at home using online resources or books specifically designed for kids.

4. Can yoga help with my child’s hyperactivity or attention issues?

Yoga can have a positive impact on children with hyperactivity or attention issues. The practice promotes focus, self-regulation, and relaxation, which can benefit children with these challenges.

5. Can my child practice yoga on a daily basis?

Yes, children can practice yoga daily. However, it’s important to create a balanced routine that also includes other physical activities and allows for rest days to prevent overexertion.


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