Yoga for Kids

kid doing yoga

As the world threads through an ever-accelerating whirlwind of technology and expectations, children, much like adults, are in need of something to ground them in the present and provide an outlet for stress. Find a fun activity to do with your children, enter yoga – a practice not just advantageous for grown-ups but equally transformative for our younger counterparts. Yoga for kids is a growing movement that champions the physical, emotional, and mental well-being of our little ones, all while infusing fun and creativity into mindful movement. Join Everyday Yoga as we unravel the myriad reasons why yoga is not just suitable, but essential, for children’s holistic development.

Why Kids Need Yoga

In the hustle of school, homework, and extracurricular activities, kids are increasingly prone to stress and anxiety. Yoga offers an invaluable break from their busy lives, allowing space for relaxation and self-exploration. Beyond flexibility and balance, yoga endows children with life skills such as better focus, increased self-esteem, and emotional regulation, rendering them well-equipped to navigate the complexities of life with resilience and composure.

Engaging Kids in Yoga Practice

The key to a successful yoga journey for children is engagement. Yoga for kids should be energetic, playful, and packed with imaginative narratives that transport them to a world of adventure. Animal poses like Downward-Facing Dog, Cat-Cow stretch, or the Lion's Breath make the experience relatable and entertaining, while storytelling can turn a regular yoga sequence into a memorable journey through enchanted forests or mystical lands.

kid doing yoga

Benefits of Yoga for Kids

Through various postures and breathing exercises tailored for their young bodies and minds, kids stand to gain tremendously from yoga:

  • Enhanced Concentration and Memory: Yoga poses require attention and precision, which can translate into better concentration in academic and extracurricular pursuits.
  • Boosted Physical Health: Regular practice promotes a strong, flexible body and instills healthy habits early in life.
  • Emotional Growth: Yoga encourages self-awareness and expression, equipping kids with the ability to manage their emotions effectively.
  • Stress Relief: Yoga's meditative aspects provide children with strategies to cope with stress response healthily.

Yoga Poses for Kids 

Let’s explore some accessible and enjoyable yoga poses perfect for the youthful yogi:

  • Happy Baby (Ananda Balasana) - Encourages relaxation and opens up the hips.

How to Do Happy Baby (Ananda Balasana) in Yoga and Pilates
1. Begin by lying flat on your back with your legs extended and your arms resting by your sides on a comfortable, flat surface or yoga mat.
2. Bend your knees into your chest and separate them slightly wider than your torso, bringing your knees towards your armpits.
3. Reach up with your hands to grab the outside edges of your feet. If you cannot comfortably reach your feet, you can use a strap around the feet or hold onto your ankles or the back of your thighs.
4. With a gentle grip on the feet, ankles, or thighs, draw the knees down towards the ground alongside your ribcage, aiming to keep your shins perpendicular to the floor.
5. Make sure to keep your tailbone and sacrum flat on the mat, avoiding any curling of the lower spine off the mat. You should feel a stretch in your inner groins and the muscles around the hips.
6. Keep your head and neck relaxed on the floor, with your chin slightly tucked towards your chest to lengthen the back of your neck.
7. Optionally, rock gently from side to side to massage your lower back and sacrum against the floor, which can enhance the sense of relaxation.
8. Hold the posture for anywhere from 30 seconds to a few minutes, depending on your comfort level, breathing deeply and maintaining a gentle stretch without straining.
9. To release the pose, let go of your feet, ankles, or thighs, and gently bring your legs back down to the floor, extending them back into a resting position.

  • Tree Pose (Vrksasana) - Promotes balance and focus.
  • kids doing tree pose
    1. Begin by standing in Mountain Pose (Tadasana), with your feet hip-width apart and your weight evenly distributed.
    2. Shift your weight onto your left foot, rooting down through the sole as if it's anchored to the ground.
    3. Lift your right foot and place the sole against the inner left thigh. Avoid placing the foot directly on the knee; instead, aim above or below it. If it's inaccessible, resting your foot on your lower shin or ankle (with the toes touching the floor) is also fine for balance.
    4. Press your right knee gently out to the side to open your hip, but ensure your pelvis is neutral and facing forward. Engage your core to stay stable.
    5. Bring your palms together in a prayer position at your heart (Anjali Mudra). For an additional challenge, extend your arms overhead, growing your branches toward the sky.
    6. Fix your gaze (Drishti) on a non-moving point in front of you to help maintain balance.
    7. Stay grounded through your standing leg, breathe steadily, and hold the pose for several breaths, aiming for a sense of calm and steadiness.
    8. To release the pose, bring your hands back to your heart if raised, gently lower your right leg, and return to standing in Tadasana. Then repeat on the opposite side.

    Incorporating Yoga into Children’s Routines: Yoga can seamlessly blend into a child's daily routine, whether as a morning energizer, an afterschool activity, or a bedtime sequence to ensure a restful sleep. Even a few minutes of practice can make a significant difference in a child's day.


    As you can see, yoga is a precious gift you can offer to the younger generation. It's an educational tool that goes beyond textbooks, fostering growth on and off the mat. By providing kids with the space to stretch, play, and relax, we inspire a future that values mindfulness as much as it does achievement. With Everyday Yoga, let’s spread out the mats, get down on their level, and let the magic of yoga enrich the lives of your children – one fun pose at a time.

    We would love to hear about your experiences or any fun yoga activities that your children particularly enjoy. Share your stories and let’s create a community that celebrates the wonders of yoga for kids!

    See you on the mat!