Yoga for Kids: 7 Poses Kids Love

Yoga isn’t just for soccer moms. Believe it or not, research has shown that yoga, for kids, can be an extremely beneficial practice. It can help them deal with stress, train the mind and the body, and also bring emotional balance. 

When I taught elementary school, my students only received P.E. instruction once a week. A lot of the time, the kids were mentally and physically wound up and needed a healthy way to self-regulate. The solution? You guessed it–yoga. After introducing yoga (and meditation), my student not only felt better, they performed and behaved better!

So, where do parents begin? Especially if they don’t practice yoga themselves. Below I’ve included some info on yoga, the science behind the practice, and some of my all-time favorite yoga poses for kids.

What is Yoga?

Yoga is an ancient practice that originated in India. Although it has religious roots, modern yoga is practiced by people from all walks of life and faiths. There are a lot of deep spiritual concepts connected to yoga, but for students and my own children, I simply focus on this goal: optimizing the health of the body and quieting the mind.

The building blocks of yoga are poses. Adding poses together creates a workout. The cool thing about yoga is that you can pick and choose poses to create a custom workout for your child. Once you figure out the yoga poses your child likes, they can even create their own routine!

Bottom line: Yoga is for everyone. Don’t allow yourself to be intimidated by the fancy names or poses that seem too complicated. Trial and error will lead you to the perfect set of positions to help your child strengthen the body and quiet the mind. 

The Science Behind Yoga for Kids

Scientific research on yoga and its benefits for children continue to show the following:

• It helps improve sleep patterns
• Settles certain sensory issues
• Fosters improved concentration and memory
• Calms the heart rate and relieves anxiety
• Reduces fight or flight responses and temper tantrums
• Increases resilience
• Boosts self-confidence
• Aids in self-regulation
• Strengthens the physical body

The most eye-opening thing of all is that there is some evidence that yoga can even change the brain (in a positive way.) Educator and yoga author Jennifer Cohen Harper put it this way: 

“Recent advances in neuroscience confirm that contemplative practices, such as yoga and mindfulness meditation, can change the physical structure of the brain, effectively training it to work in more positive and productive ways.”

These seven poses are a great place to start. 

Yoga Poses For Kids

Standing Forward Bend Pose 

1. Stand with feet flat.
2. Inhale and raise your hands over your head. 
3. As you exhale, start to bend forward. 
4. Once you have brought your arms down, place your palms on the floor beside each of your feet. 
5. Retain for 20 seconds.

Tree pose 

1. Stand up straight and tall.
2. Extend your arms to the side and then join them in the front (prayer position)
3. Bend your knee and place it on the other leg.
4. Straighten your leg as you look upward.
5. Hold for a few breaths. 

Warrior II Pose

1. Stand with your feet at hip-width apart.
2. Step wide apart and stretch your arms, palms facing down.
3. Turn one foot, so it is pointing to the side, and bend that knee.
4. Straighten your front leg, then turn your toes back forward.
5. Hold this pose for a few breaths.

Downward-facing Dog Pose

1. Start on the floor with your hands and knees on the floor.
2. Keep your palms flat.
3. As you breathe out, lift your knees away from the floor and hips up.
4. Your body should form an upside-down V.
5. Hold the pose for a few breaths.
6. Release, exhale, and bring your knees to the floor into Child’s Pose. 

Butterfly Pose 

1. Sit on the ground with feet together and knees out to the sides.
2. Flap your knees like a butterfly as you inhale.
3. Hold this pose for a few breaths.

Child’s Pose

1. Rest on your knees. 
2. Bow forward.
3. Lower your forehead
4. Let your arms stretch out in front of you or rest at your side.
5. Hold for a few breaths. 

Cobra Pose

1. Start out on the tummy with legs stretched to the back.
2. Palms should rest on the ground beside your shoulders.
3. Join the legs together tightly.
4. Inhale as you press palms together and begin to lift your upper body. 
5. Lift until your head, chest, and shoulders are off the ground.
6. Hold for a few breaths. 

Affirmations for Yoga

Once your child is comfortable with the poses, you can work on affirmations as a way to boost their confidence and overall well-being. The cool thing about affirmations is that you can use the ones listed below or create your own. The sky’s the limit, truly!

Standing Forward Bend Pose Affirmation

• I am confident. 
• I can solve any problem.
• I am important.
• I am balanced.

Tree Pose Affirmations

• I am safe.
• I am secure.
• I know who I am.
• I am growing every day.

Warrior II Pose Affirmations

• I am hardworking.
• I am strong.
• I am in control of my body.
• I am in control of my thoughts.

Downward-facing Dog Pose Affirmations

• I am fun.
• I make friends easily.
• Lots of people like me.
• I feel good. 

Butterfly Pose Affirmations

• I am flexible.
• I am graceful.
• I am talented. 
• I believe in myself.

Child’s Pose Affirmations

• I am loved.
• I am cared for.
• I appreciate myself.
• I take care of myself.

Cobra Pose Affirmations

• I am wise.
• I am curious.
• I am proud.
• I am protected.

Final Yoga Tips for Kids

Although poses are the foundation of yoga, there are other things that are important to remember when introducing yoga poses for kids. 

1. Be prepared with a mat, water, and comfortable clothing.
2. Focus on proper breathing, as this is an important part of each exercise.
3. Practice, practice, practice! It’s all about improvement, not perfection. 
4. Take it outside. Outside play is important, and yoga can be a part of that.
5. Make it fun! You can introduce each pose as a part of a story
6. You can even make a game out of your practice by using yoga cards.