Yoga Poses for Kids – 15 Yoga Routines That Your Kids Will Love
A fun-filled physical activity that can help your child tremendously, Yoga can prove to be very beneficial for your child’s overall health & mental well-being. Yoga is an engaging daily routine that is easy to perform and can be done at home with minimal fuss.
Besides this, the benefits of yoga for kids are innumerable and can help them focus better, increase their attention span, relieve tension and help them cope up better with stressful situations.
Best part, doing different yoga poses with your kids can also help you to remain healthy and fit and it is one of the best ways through which you can connect with your kids and learn something new in the process.
The below-mentioned yoga poses for kids can become a part of your family’s daily exercise routine and thus, without further ado, take out your yoga mats and practice these 15 simple and easy-to-do yoga poses that your kids will absolutely enjoy!
Overview of the Best Yoga Poses for Kids.
#1. Bhramari Pranayama – Humming Bee Breath
One of the essential yoga poses for kids, starting the yoga routine by doing the Bhramari Pranayama will help your kid to calm down and release tension from his body. It will also help him focus on the present moment, thereby helping him relax his agitated mind.
- Benefits of Bhramari Pranayama
This yoga pose involves inhaling and exhaling while producing the sound of a “humming bee”, which helps to:
- Soothe & calm your child’s mind.
- Improve your child’s memory.
- Reduces anger and frustrations.
- Helps boost confidence.
- How to do Bhramari Pranayama?
Bhramari Pranayama involves various yoga poses. However, for kids start with this basic Bhramari technique.
- Ask him to sit down & fold his legs comfortably.
- Now tell him to place his hands on his knees, and take a deep breath.
- Once he has settled down, ask him to inhale and exhale while making a low-pitched humming sound in his throat.
Make him do this for five or six rounds of breath and then, ask him to return to his normal breathing.
#2. Tadasana – The Mountain Pose
As a form of a standing yoga pose for kids, Tadasana helps to improve your child’s posture and helps strengthen his shoulders, legs, neck, ankles, and knees. It is also the best technique for children who want to increase their height.
- Benefits of Tadasana
As a yoga routine that provides a full-body stretch, Tadasana or the mountain pose is important for a healthy spine and can help to:
- Improve your child’s balance
- Tone up his abdominal muscles & organs
- Increase his flexibility
- How to do Tadasana?
- Ask your child to stand straight.
- Next, tell him to join his palms at his chest or he can raise it towards the sky.
- Make him maintain this yoga pose for a few seconds while breathing deeply, then ask him to slowly come back to his original position.
#3. Vrksasana – The Tree Pose
The Vrksasana yoga routine is known for its calming and meditative benefits. It is a fun yoga pose for kids, as it requires them to balance themselves on one foot and can help to strength their torso, thighs, calves and ankles.
- Benefits of Vrksasana
Vrksasana or the Tree pose helps your child to improve his balance & coordination. Plus, since this yoga pose requires stillness & concentration, it helps to:
- Enhance your child’s ability to focus better
- And it can calm his or her frustrated mind
- How to do Vrksasana?
- Begin by asking your child to stand erect with his feet hip length apart.
- Then tell him to rest his foot above his knee and bring his palms together at his chest or he can lift it up high above his head.
- Now, let him maintain this pose and take few deep breaths.
- After a few seconds, tell him to lower his feet to the ground and start over again with his other feet.
#4. Ardha Chandrasana – The Crescent Moon Pose
An energizing yoga routine, the crescent moon pose helps to stretch the sides of the body. By practicing it regularly, your kids will be able to improve their spine flexibility and it will help to strengthen their core body muscles.
- Benefits of Ardha Chandrasana
This yoga pose for kids helps to deeply stretch their hands, abdomen, and spinal cord, thus helping them:
- Relieve stress & tension.
- Improve circulation.
- Enhance their body’s strength & balance task management system.
- How to do Ardha Chandrasana?
- Tell your child to stand erect with his feet together.
- Then, ask him to raise his arms over his head, interlinking his fingers and extend his index finger.
- Now, make him bend his arm & torso towards the right side (it would shape like a crescent moon)
- Next, ask him to breath and hold the position for a minute. Then return to his original position, exhale and start over again.
#5.Padmasana – The Lotus Pose
Padmasana is a beginner’s yoga pose that helps to completely relax your body. It is known for its ability to calm frustrated mind into a peaceful state and can help your child develop a good posture.
- How to do Padmasana?
- Ask your child to sit on the floor and stretch his legs straight in front of him.
- Now, make him fold his right leg and place it on his left thigh.
- Likewise, ask him to fold his left leg and place it on his right thigh.
- Next, ensure that his spinal cord is erect and then, tell him to place both his hands, palm facing upside on his knees.
- Ask him to sit comfortably, close his eyes and hold the position for at least 5 minutes.
#6.Baddha Konasana – The Butterfly Pose
The Butterfly yoga pose is a much-loved yoga routine that kids absolutely enjoy. When practiced regularly, it can hep improve the flexibility of inner thighs and knees.
- Benefits of Baddha Konasana
Also known as the Bound Angle Pose, this yoga routine is a great stress reliever and can help to:
- Alleviate fatigue and tiredness.
- Improve blood circulation.
- Sooth digestive discomforts.
- How to do Baddha Konasana?
- Start with making your child sit on the floor with his spine erect.
- Then ask him to bend his knees and bring the soles of his feet together.
- Next, make him hold his feet tightly with his hands.
- Now, tell him to breathe in & out and slowly start flapping his thighs like a butterfly.
#7.Ananda Balasana – The Happy Baby Pose
Another favorite yoga pose amongst kids, the Ananda Balasana yoga routine is not only a fun routine but it is also a beneficial technique that can help to realign the spine.
- Benefits of Ananda Balasana
An easy yoga pose for kids, the happy baby yoga pose have many physical as well as mental benefits like:
- It can help calm the mind, relieve tiredness & fatigue.
- It strengthens the arms & shoulders and stretches the hamstrings.
- It helps soothe lower back pain.
- It improves the digestive system.
- How to do Ananda Balasana?
- Ask your child to lie down on his back.
- Next, tell him to pull his knees towards his belly and open his knees as wide as his torso.
- Then make him grab his feet. Ask him to stay in this pose for few minutes while breathing gently.
#8.Balasana – The Child Pose
An easy-to-do yoga pose for kids, this routine helps to calm your child down, especially when he is throwing a temper tantrum. It is a resting pose and the key to this yoga exercise is to focus on the breathing as you bend your body forward while on your knees.
- Benefits of Balasana
- It helps relax your child’s mind and restores calmness.
- This pose helps to lengthen and stretch the spine.
- It eases neck pain and stimulates digestion.
- How to do Balasana?
- Make your child kneel down on the floor and ask him to sit on his heels.
- Once comfortable, make him gently bend forward, and stretch his arms in front of him.
- Tell him to hold this pose for 30 seconds or a minute and then ask him to return to his original position.
#9.Bitilasana – The Cow Pose
A great way to improve posture and balance in kids, the Cow pose yoga routine helps to create emotional balance and increases coordination in kids.
- Benefits of Bitilasana
Bitilasana is a stress relieving pose and as such it can help restore calmness while simultaneously stretching the hips, abdomen, back and neck.
- How to do Bitilasana?
- Begin by asking your child to get on all fours in a Table Pose.
- Now tell him to inhale and slowly curve his back and lift his head.
- After a few seconds, ask him to exhale & bring his head down and come back to the Table position.
Make your child do this yoga pose 2-3 times before you move on to another yoga pose.
#10.Adho Mukha Svanasana – The Downward-facing Dog Pose
The Downward-facing Dog Pose is the most practiced yoga routine done by children’s and adults alike. It is an easy to perform yoga pose for kids and can help stretch their arms, legs, and back all at once.
- Benefits of Adho Mukha Svanasana
- It helps build your child’s upper body strength.
- It helps regulate blood pressure and enhances your child’s immune system.
- It helps eliminate fatigue and back pain.
- How to do Adho Mukha Svanasana?
- Make your child stand erect.
- Next, tell him to slowly bend his body downwards from waist to head.
- Now ask him to place his palms on the floor, elbows straight.
- Let him stay in this pose for a few seconds, while breathing normally and then tell him to return to his original posture.
#11.Banarasana – The Lunge Pose
Another great yoga pose for kids, the lunge pose helps to engage the muscles of the thighs and lower back. As a technique that helps expand your child’s shoulders, chest, and lungs, this yoga routine can help relieve common lower back discomfort.
- Benefits of Banarasana
- It helps improve balance and coordination.
- It helps develop your child’s stamina.
- It calms the mind and helps increase core awareness.
- How to do Banarasana?
- Start with the Downward Facing Dog pose.
- Then ask your child to bring his right foot forward between his hands and make him slide his left foot back while lowering his left knee to the floor.
- Tell him to look straight ahead, inhale & exhale and after a few seconds, come back to his original pose (Downward Facing Dog) and start again with the other leg.
#12.Urdhva Mukha Svanasana – The Upward-Facing Dog Pose
One of the easiest back-bending yoga poses for kids, the Upward-Facing Dog pose helps to strengthen your child’s arms, spine, and wrists. It is a chest-opening yoga posture that increases lungs capacity and can be extremely beneficial for kids with asthma.
- Benefits of Urdhva Mukha Svanasana
- It helps reduce depression & stress.
- It improves your child’s posture by stretching the abdomen, chest, and shoulders.
- It strengthens the spinal cord.
- How to do Urdhva Mukha Svanasana?
- Make your child lie on his stomach with his face down.
- Now, ask him to place his palms on the ground and gently lift himself up, head to waist, while looking upwards.
- Make him hold this pose for few seconds while breathing normally.
- Then ask him to gently lower himself to the original posture.
#13.Trikonasana – Triangle Pose
Another great standing yoga pose for kids, the triangle yoga pose helps to deeply stretch your child’s entire body. This yoga asana can help your child improve his balance and at the same time it can also help enhance his metabolism.
- How to do Trikonasana?
- Make your child stand erect with his feet apart.
- Now ask him to raise his arms to the side (shoulder-height)
- Next, tell him to gently bend his body to the right side and try & touch his ankle.
- The elbows should be straight and the left hand should be raised upwards.
- Ask him to maintain the pose for few seconds. Then return to the original posture and repeat the pose on the other side.
#14.Dhanurasana – The Bow Pose
A wonderful yoga pose for kids, the bow yoga pose helps to keep your child active and energetic. It is one of the best ways to fight off childhood obesity, as it helps to reduce belly fat and improves digestion & appetite.
- Benefits of Dhanurasana
- It helps to strengthen the back muscles and improves posture.
- It helps cure stomach disorders & respiratory disorder like asthma.
- It helps relieve constipation & back ache.
- How to do Dhanurasana?
- Make your child lie on his stomach with his face down.
- Ask him to bend his knees and try to hold both his feet with his hands.
- Make him stay in this position for few seconds and then tell him to gently release his feet and return to his original posture.
#15. Ardha Purvottanasana – Reverse Table Pose
Another yoga routine that improves balance and posture in kids, the Ardha Purvottanasana yoga pose for kids helps to strengthen your child’s bones and the core muscles surrounding his spine.
- Benefits of Ardha Purvottanasana
- It helps release tension from the body.
- It helps boost energy & reinvigorates your child.
- It stretches the hamstrings and helps open the chest & the shoulders.
- How to do Ardha Purvottanasana?
- Start by asking your child to sit down with his feet hip length apart in front of him.
- Next, ask him to keep his hands on either side of his hips.
- Now, tell him to press his hands and feet to the ground, bend his knees and lift his chest high towards the ceiling.
- Make him stay in this posture for 30 seconds and then ask him to return to his original posture.
The above-mentioned yoga routines are just few yoga poses for kids that can help improve your child’s posture, flexibility, blood circulation, strengthen their muscles and more.
These yoga poses when practised regularly, by you & your child, can help you to not only enhance your overall health but also help you to relieve stress. Thus, for a healthy lifestyle and to ensure that your child & you stay fit in the future, make sure that you practise yoga daily with your kids!