Yoga Poses for Kids

Yoga is such a well-rounded practice involving both the physical movement and the mind. While it is comprised of a plethora of poses, moving the body in different ways, the basic fundamental actions of the poses can be made suitable for children to do. Kids yoga poses are just a simpler, easier version of the modern day yoga poses we know and love today. This makes it a completely accessible movement practice for kids!

Kids yoga is a great way to keep kids balanced and living a healthy lifestyle. While the yoga practice has been developed by ancient yogis and sages up in the caves and mountains, it has since made its way to yoga studios across the west and even inside classrooms. Yoga has multiple benefits and incorporating it into a classroom or even teaching at a nearby studio where kids can come and practice is a great way to promote mindful living in the next generations.

Our very own Julie Pasqual and Trevor Vaughan have been leading the kids yoga teacher training here at YogaRenew and are constantly coming up with creative ways to keep kids engaged and loving yoga. We’ll explore a few yoga poses that are kid friendly and an exciting alternative to keep them focused and get them excited about yoga!

Child’s Pose (Balasana)

Kids may not be able to sit their hips all the way back and rest their sit bones on their heels, but they can get themselves into the general shape of a little ball. Here’s how to safely get them to explore Balasana, or Child’s Pose:

1. Have them start sitting on their shins
2. Tell them to widen their knees and crawl their palms forward out in front of them
3. If there’s any discomfort, pad up under their seat with a blanket or bean bag or place a blanket underneath their knees (if there isn’t already a mat beneath them)

Unicorn Pose (Gate Pose, Parighasana)

For kids yoga, we’ll explore a dialed down version of gate pose, or in this case, unicorn pose. Kids will get excited over taking on the shape of such a mystical and fun creature.

Check out this video of Julie doing it: Unicorn Pose on YouTube

1. Have them start on their shins
2. Send one leg out to the side
3. Reach the same arm of the leg that’s extended up overhead with the fingers sticking out as the horn

Cobra Pose (Snake Pose, Bhujangasana)

Cobra pose is done by lying on your belly on the ground, placing your palms underneath your shoulders and lifting your chest up off of the mat while your pelvis and legs stay heavy on the mat. Cobra is very much a real yoga pose, but if you want to make it kid friendly, you can try calling it “snake pose” and let them slither around on the ground if they can’t quite lift their chest off the ground.

1. Have them start lying on their belly
2. They can wiggle around side to side or have them place their hands under their shoulders
3. Tell them to press through their hands to lift their chest and heads up

Star Pose (Extended Mountain Pose, Utthita Tadasana)

This is a simple and fun pose that will allow kids to learn how to take up space and make room for themselves to grow, both mentally and physically. This kids yoga pose is an extended version of the well-known Tadasana, or Mountain Pose.

1. Have them start standing up
2. They can either jump their feet wide or walk them out to the sides until they reach a place they are comfortable
3. Have them open up their arms wide like a big star shape

Easy Seat (Sukhasana)

This one is almost too easy… but still has a lot going on! People often think seated poses don’t require much effort because it doesn’t look like anything’s happening. But in easy seat, the chest is open and the idea is to sit as upright as you can. Having kids try to perfect their seat can even be something that they carry over into their regular classroom setting outside of yoga time.

1. Have them cross one shin in front of the other
2. Let their knees drop open once the shins are crossed
3. Hands can rest on the thighs or knees
4. Switch the crossing of the shins (so that the opposite shin is in front now)
5. *Bonus: Have them close their eyes and breathe

Tree Pose (Vrksasana)

Have your kids grow tall like a tree! This kids yoga pose is a fun way to test their balance and focus.

1. Start by having them stand on both feet
2. Have them lift the ball of one foot then the other, getting familiar with bringing all their weight to one side
3. Have them bring a foot to their shin
4. If they’re steady & comfortable, have them try to tuck their foot closer to their seat

Taking kids yoga poses outside the classroom

Kids yoga doesn’t always have to be practiced in school, but it is a great way to start! From there, students might want to bring their practices home and show their parents.

Our online kids yoga teacher training program equips you with the skills necessary to lead guided yoga classes for kids in classrooms, neighborhood studios, and other group settings. If you’re looking to practice yoga with your kid at home, let this be the perfect guide! Happy practicing!