Written by 8:51 am Yoga, BLOG

10 Best Yoga Poses For Kids: Empower Their Inner Strength

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Yoga, often seen as a practice for adults, is a hidden treasure for kids, too! It’s like a secret power-up for them, boosting their physical and mental strength while making them feel like little superheroes.

In this exciting journey, we will explore 10 fun and easy yoga poses for kids. We all know how fast children grow, and yoga can play a crucial role in ensuring they grow up healthy and strong.

But it’s not just about physical health; yoga also works magic on their minds and hearts. It’s like a superhero cape they can wear to become more confident, aware, and resilient.

So, let’s dive in and discover how we can use yoga to unlock the inner strength of the little ones in our lives.

Benefits Of Yoga For Kids

Yoga Poses For Kids

Improved Flexibility

Picture yoga as a fun game where kids stretch and reach their bodies with poses like “Tree Pose” or “Butterfly Pose.”

By doing these poses, their muscles and joints become more flexible, like a rubber band that can bend and stretch without any discomfort.

This extra flexibility makes it easier for them to move around, which is super helpful for playing and staying active without hurting themselves.

Enhanced Strength

Yoga might not involve lifting heavy weights, but it’s like a secret recipe to make your child stronger.

The “Downward-Facing Dog” and “Warrior Poses” involve using their own body weight to build muscle strength.

Think of it as strengthening their muscles, so they become tougher and more toned, just like real warriors. This strength can help them do things more easily and feel super confident about it.

Better Posture

You can think of good posture as how a superhero stands tall and confident in poses like “Mountain Pose.”

Yoga poses for kids help them to learn to stand, sit, and walk with grace. By practicing poses like “Mountain Pose,” they develop a straight back and relaxed shoulders.

So, they won’t slouch or hunch, reducing the risk of back pain and keeping them looking confident and superhero-like.

Coordination And Motor Skills

Yoga is a bit like a dance with poses like “Happy Baby Pose.” It’s like putting pieces of a puzzle together.

As kids follow instructions and switch from one pose to another, they’re improving their coordination and motor skills.

It’s like learning how to move their bodies just right, which is super handy for sports, games, and everyday stuff.

Enhanced Breathing

Breathing in yoga is a superpower. Kids learn to take deep, calm breaths in poses like “Happy Baby Pose” and “Cobra Pose.”

It’s like blowing up a balloon slowly and then letting it go. Proper breathing helps them stay cool and focused.

It’s like a tool they can use when they feel anxious or need to pay attention, kind of like a superhero using their super-breath power.

Setting The Stage For Yoga With Kids

Creating A Safe And Welcoming Space

When introducing yoga to kids, it’s vital to make them feel comfortable and secure. Create a safe and welcoming environment by choosing a clean, clutter-free area where they can move freely.

Lay out yoga mats or use soft, non-slip surfaces, and ensure proper lighting and ventilation. Make sure there are no distractions or hazards around, and consider playing calming background music to set the mood.

Encourage kids to express themselves and ask questions so they feel safe in sharing their thoughts and concerns. This helps create an atmosphere where they can explore and learn without fear.

Choosing Age-Appropriate Poses 

Yoga is a journey, and the poses kids practice should match their age and physical abilities. Selecting age-appropriate poses is essential.

For younger children, focus on simple poses like Child’s Pose, Butterfly Pose, or Cat-Cow Pose, which are gentle and help improve flexibility and balance.

As they grow, introduce more challenging poses like Downward-Facing Dog, Warrior I, or Warrior II.

This gradual progression ensures that kids remain engaged and motivated, building confidence in their abilities.

Maintaining A Playful And Positive Atmosphere 

Kids thrive in environments filled with playfulness and positivity. Keep the yoga session lighthearted and fun to hold their interest.

Use creative storytelling to guide them through poses, turning each yoga session into an adventure. Encourage them to use their imagination, like pretending to be animals or characters from a favorite story, as they move through the poses.

Offer positive reinforcement and praise for their efforts, building their self-esteem and making them more enthusiastic about practicing yoga.

By maintaining a playful and positive atmosphere, you make yoga an enjoyable and empowering experience for kids.

10 Yoga Poses For Kids

Pose 1: Mountain Pose (Tadasana) 

The Mountain Pose, like standing tall and strong, is where we begin our yoga for kids journey. Imagine yourself as a mountain rooted to the ground. This pose helps kids learn to be firm and balanced.

To Perform It: 

  • Stand with your feet together, heels touching, and toes slightly apart.
  • Keep your arms relaxed by your sides, with your fingers pointing downward.
  • Imagine you’re a mountain, firm and steady.
  • Take deep breaths, feeling your body stretch upward and grounding your feet to the floor.
  • Stay still and balanced, just like a mountain.


  • Improves posture and alignment by teaching kids to stand tall and straight.
  • Enhances balance and coordination as they root themselves to the ground.
  • Builds strength in the legs, especially the calves and quadriceps.
  • Promotes a sense of calm and focus, fostering a strong, stable mindset.

Pose 2: Tree Pose (Vrikshasana)

The Tree Pose is all about balance and strength. This pose teaches kids how to be steady and focused.

To Perform It: 

  • Start by standing up straight with your feet together.
  • Lift one leg and place your foot on the inner thigh of the opposite leg.
  • Bring your hands together in front of your chest as if you’re praying.
  • Focus your gaze on a fixed point in front of you to help with balance.
  • Be like a tree, with your roots in the ground and your branches reaching for the sky.


  • Develops balance and concentration as kids learn to stay steady on one leg.
  • Strengthens the leg muscles and the core for better stability.
  • Enhances flexibility in the hips and hip joints.
  • Teaches mindfulness and patience as kids focus on their balance and breath.

Pose 3: Downward-Facing Dog (Adho Mukha Svanasana) 

The Downward-Facing Dog is like the shape of an upside-down “V.” This pose is great for stretching and strengthening your body, and it’s also fun for kids to do.

To Perform It: 

  • Begin on your hands and knees, with your hands directly under your shoulders and knees under your hips.
  • Lift your hips up, straightening your arms and legs, forming an upside-down “V” shape.
  • Keep your back straight, and press your heels toward the floor.
  • Your body will look like an upside-down mountain.
  • Breathe deeply and feel the stretch in your back and legs.


  • Stretches and lengthens the entire body, from the arms and shoulders to the legs and spine.
  • Strengthens the upper body, including the arms, shoulders, and back.
  • Increases blood circulation to the brain, helping to improve focus and clarity.
  • Relieves stress and tension in the spine, making it an excellent pose for relaxation.

Pose 4: Butterfly Pose (Baddha Konasana) 

The Butterfly Pose is a bit like sitting in a butterfly shape. This pose helps kids loosen up their hips and lower back, making it easier to sit comfortably and move more freely.

To Perform It: 

  • Sit down with your knees bent and feet touching each other.
  • Hold your feet with your hands.
  • Gently flap your knees up and down like butterfly wings.
  • Feel the stretch in your hips and inner thighs.
  • Relax and enjoy the butterfly movement.


  • Opens up and stretches the inner thighs and groins, promoting flexibility.
  • Relieves tension in the lower back and hips, which is especially beneficial for kids who sit a lot.
  • Encourages a sense of calm and relaxation, making it a great pose for unwinding.
  • Improves digestion and alleviates discomfort associated with a tight lower body.

Pose 5: Child’s Pose (Balasana) 

Child’s Pose is a cozy, restful pose that feels like curling up. Child’s Pose helps kids find calm and peace.

To Perform It: 

  • Begin by kneeling down on the floor.
  • Sit on your heels and stretch your arms forward, bringing your forehead to the ground.
  • Your body will form a cozy, resting shape.
  • Relax and take deep breaths.
  • Imagine you’re curled up in a comforting position.


  • Relaxes the back and neck muscles, reducing tension and discomfort.
  • Encourages deep breathing, which helps kids calm their minds and find inner peace.
  • Relieves stress and anxiety, making it an effective pose for emotional well-being.
  • Provides a restful, restorative break during a yoga practice, allowing kids to recharge.

Pose 6: Cobra Pose (Bhujangasana) 

The Cobra Pose is all about stretching like a snake. It’s great for strengthening your back and stretching your tummy. Kids love it because they can pretend to be a snake!

To Perform It: 

  • Lie on your stomach with your legs extended and your toes pointed back.
  • Place your hands under your shoulders, palms down.
  • Inhale and gently lift your upper body while keeping your hips on the ground.
  • Your chest will arch upward, resembling a cobra’s raised head.
  • Exhale and relax, then repeat the movement.


  • Strengthens the muscles of the back, particularly the spine and lower back.
  • Opens up the chest and lungs, promoting better respiratory function.
  • Improves posture and alleviates stiffness in the upper body.
  • Enhances feelings of empowerment and confidence as kids rise up like a cobra.

Pose 7: Bridge Pose (Setu Bandha Sarvangasana) 

The Bridge Pose is a fantastic yoga pose for kids that helps strengthen the back, legs, and core muscles. It’s like making a bridge with your body! It’s a fun way for kids to learn about balance and discover their inner strength while pretending to be a strong bridge.

To Perform It: 

  • Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  • Place your arms alongside your body with your palms facing down.
  • Inhale and press your feet into the floor while lifting your hips up towards the sky.
  • Keep your feet and shoulders firmly rooted to the ground.
  • Engage your core and squeeze your glutes to maintain the bridge shape.
  • Hold the pose for a few breaths, feeling the strength in your back and legs.
  • Exhale and gently lower your hips back down to the ground.


  • Strengthens the back, legs, and core muscles.
  • Promotes better posture and flexibility.
  • Enhances balance and coordination.
  • Fosters a sense of being a strong bridge, building self-confidence.

Pose 8: Cat-Cow Pose (Marjaryasana-Bitilasana) 

The Cat-Cow Pose is a pair of fun yoga poses that kids will enjoy, as it involves moving your back like a cat and a cow. It’s a playful way to engage their imagination and inner strength, mimicking the graceful movements of animals.

To Perform It: 

  • Start on your hands and knees in a tabletop position.
  • For “Cat Pose” (Marjaryasana), exhale and round your back like an angry cat. Tuck your chin to your chest.
  • For “Cow Pose” (Bitilasana), inhale and arch your back, lifting your head and tailbone while looking forward.
  • Alternate between Cat and Cow by moving with your breath, exhaling for the Cat, and inhaling for the Cow.
  • Feel the gentle stretch and flexion in your spine as you move back and forth.


  • Promotes flexibility in the spine.
  • Increases body awareness and encourages movement.
  • Relieves tension in the back and neck.
  • Engages the imagination through animal movements.

Pose 9: Happy Baby Pose (Ananda Balasana) 

The Happy Baby Pose is a yoga pose that’s all about having fun. It encourages them to explore their body’s movements and discover their inner happiness and inner strength in a carefree way.

To Perform It: 

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Exhale, draw your knees to your chest, and hold the outsides of your feet with your hands.
  • Gently open your knees wider than your torso, allowing them to come toward your armpits.
  • Keep your feet flexed, and try to bring them closer to the floor.
  • Rock gently from side to side, like a happy baby playing.
  • Feel the stretch in your inner thighs and lower back.


  • Stretches the inner thighs and lower back.
  • Encourages playfulness and body exploration.
  • Develop flexibility in the hips and groin.
  • Cultivates a sense of inner happiness and contentment.

Pose 10: Warrior I (Virabhadrasana I) 

Warrior I is a powerful yoga pose that can make kids feel like strong warriors. Kids can tap into their inner warrior, imagining themselves as brave heroes, which not only builds physical strength but also cultivates inner strength and determination.

To Perform It: 

  • Start by standing with your feet together.
  • Step one foot back about 3-4 feet and turn it outward at a 45-degree angle.
  • Bend your knee so that it’s directly above your ankle.
  • Keep your back leg straight and press the heel into the ground.
  • Raise both arms overhead, palms facing each other, and gaze forward.
  • Feel the strength in your legs, arms, and core.
  • Hold for a few breaths before switching to the other side.


  • Strengthens the legs, arms, and core.
  • Enhances balance and focus.
  • Fosters a sense of being a strong and confident warrior.
  • Builds determination and inner strength.

Tips For Teaching Yoga To Kids

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Be Patient And Understanding

When teaching yoga to kids, it’s super important to be patient and really understand their pace. Kids might not get a pose right away, and that’s totally okay.

Give them time to explore and make it fun rather than making them feel pressured. Encourage them to try their best but don’t stress if they can’t do everything perfectly. The more patient you are, the more comfortable and confident they’ll feel.

Encourage Creativity And Imagination 

Kids have fantastic imaginations, and you can use them to your advantage. Instead of just saying, “Do this pose,” you can turn it into an adventure.

Maybe they’re pretending to be a tree in a magical forest or a superhero saving the world. Let them use their creativity, and it’ll make yoga more exciting for them.

Use Age-Appropriate Language

Kids might not understand all the fancy yoga terms, so it’s a good idea to use words they know. For example, instead of saying “asana,” you can simply say “yoga pose.”

Be clear and concise in your instructions. Keep it simple and relatable, and the kids will follow along much better.

Incorporate Games And Storytelling

Kids love games and stories. You can combine these with yoga to make it engaging. For instance, you could create a story where they have to do certain poses to overcome challenges.

Or play games like yoga bingo or “freeze yoga,” where they freeze in a pose like statues when the music stops. These games make yoga more interactive and enjoyable.

Emphasize The Importance Of Breath

Teaching kids about breathing is a fundamental part of yoga. Explain to them that taking slow, deep breaths helps their bodies relax and gives them strength.

You can use fun analogies like “imagine you’re blowing up a balloon” or “breathe in like you’re smelling a flower, and breathe out like you’re blowing out a candle.”

This way, they’ll understand the significance of breath in a way that’s easy and relatable.

Additional Resources

For more tips and inspiration on easy yoga poses for kids, check out these helpful resources:

  • Kid-Friendly Yoga Books: Explore a variety of books designed to introduce yoga to children. Some great options include “Yoga Friends” by Miriam Gates and “Good Night Yoga: A Pose-by-Pose Bedtime Story” by Mariam Gates.
  • Fun Yoga Videos For Children: There are numerous YouTube channels and websites offering kid-friendly yoga videos. Try “Cosmic Kids Yoga” on YouTube for engaging, story-based yoga adventures that your child will love.
  • Online Communities For Parents And Kids’ Yoga: Connect with other parents and yoga enthusiasts in online communities. Websites like YogaJournal.com and MindfulSchools.org offer forums and articles about yoga for kids.
  • Local Yoga Classes: Look for local yoga studios or community centers that offer kids’ yoga classes. These classes often provide a structured environment where children can learn and practice yoga alongside their peers.
  • Yoga Apps For Kids: There are several mobile apps designed to introduce yoga to children in a fun and interactive way. Some popular options include “Super Stretch Yoga” and “Yoga for Kids.”

Final Thoughts

Yoga is like a secret treasure chest of good things for kids! It helps them become more flexible, strong, and balanced. It’s like a superpower that improves their posture and makes their bodies feel better.

But that’s not all – yoga also helps kids with their coordination, which means they can move their bodies in cool ways and become more skilled at stuff.

Not to forget, it teaches them how to take deep breaths, which is like a secret weapon against stress and worries.

More than just the physical stuff, yoga boosts their self-confidence, helps them know themselves better, and makes them strong when things get tough.

So, parents and teachers, introducing kids to yoga is like giving them a lifelong gift, empowering their inner strength for a brighter, happier future.

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