kids yoga poses

Yoga For Kids – Let Your Little Ones Live A Stress-Free Life

The science of Yoga has been around for thousands of years and made a significant effect on the lives of millions globally. One aspect of yoga, which everyone seems to be talking about these days is how yoga for kids can help the little ones remain stress-free in a world that demands instant results.

Various yogic poses help young adults and seniors bring together the mind, body, and spirit to live a blissful life. It is the same for children who are bogged down by the pressure of performing the best in assignments and examinations.

Every parent is aware of how much pressure their children are under, whether it is from sports competitions or the annual examinations. Kids too deserve a break from all the chaos as they are young and can easily succumb to pressure. Children also counter the same emotional, psychological, and physical challenges as adults, and Yoga for kids offers them the perfect outlet.

Yoga provides the tools to overcome life’s challenges without too much stress. Yoga for kids also helps them increase concentration and remain calm in a noisy world. Kids who are practice yoga improve their flexibility and coordination along with an improved body image.

There are various yoga poses for kids, which can help the little ones remain grounded and unleash the true capabilities of their mind, body, and soul. With that said, it is time we learn more about why yoga is the best exercise for children.

Yoga for Kids – The Why

During the last few years, the art of yoga has come out from the confines of health clubs and gyms. It has gained a reputation for being the best form of mental and physical relaxation. There are some who might question how it will benefit their little ones.

With that thought in mind, there are some pretty solid reasons as to why kids yoga poses are the best option to keep them calm and happy.

Let us now check out how yoga can help children improve both mental and physical capabilities.

Yoga for Kids is Totally Non-Competitive

The sports world is a demanding and harsh place for a child. Many children often feel left out when they are not a part of any sports team in school and colleges. Yoga for kids changed all that, as kids learn there is no one worse or best at performing the various postures.

In short, the young one learns that physical abilities vary from one person to another.

Teaches the Art of Self-Acceptance

Society these days is riddled with competition and the drive to outdo the other person, which is not a good thing for children. Yoga for kids helps children accept themselves the way they are and ignore the negative things society says about them.

In the long run, self-acceptance provides the children with the tools to fight feelings of inadequacy and self-doubt during their teen and later years.

Yoga for Kids Helps Increase Physical Flexibility

With so many yoga poses to perform, it is no wonder yoga for kids provides children with the perfect opportunity to work on each muscle group. Whether it is a standing, sitting, or lying-down pose; children learn to control individual muscles without much hassle.

Promotes Healthy Habits

Playing sports whether it is football or cricket helps children become physically fit and active. However, yoga for kids takes it to a different level by helping them focus on a healthy diet along with the regular practice of the various poses.

Yoga for Kids Helps Improve Focus and Concentration

Practising the various yoga poses for kids helps them to clear their minds and focus on the task at hand. The strong focus on a single task helps them in getting better grades at school and positive results in other activities.

Yoga Provides Calming Techniques

Kids often get angry and start crying or throwing things. Yoga for kids is there to provide them with the right techniques to breathe and remain calm. These techniques help them move through adulthood without issues.

Yoga for Kids Promotes Focus

The modern-day world is filled with distractions, whether it is the traffic or the constant ringing of the smartphone. Kids these days are not able to keep their focus on a particular task for more than a few minutes.

There are specific poses of yoga for kids that help them focus on the present moment instead of letting their minds wander off in the middle of a task.

Promotes Self-Confidence and Esteem

Yoga is one such option, which helps to keep children safe from instability and sickness. The yoga poses for kids make them calm, generous, and develop the necessary physical strength.

Yoga For Kids Helps Children to Disconnect

Adults are not the only ones with the stress of work-life, kids too need to rest from time to time. The young brain of a child needs to disconnect from the stress of examinations, school competitions, and even technology. The kids yoga poses help them remain silent and still the mind amidst all the chaos.

It is Fun

Apart from the various poses and focus, yoga for kids actually provides children with an outlet to move freely and enjoy the sessions. There is no competition to win and everyone in the class can practice according to their capabilities.

In short, kids get to learn something new in the process, make new friends, and enjoy the time.

Yoga Powers the Mind-Body Connection

Yoga for kids helps children achieve unification of body and mind by exercising the physical body and taking control of their emotions. Children too have to face pressure from parents and society, which can be overwhelming for them.

On the other hand, yoga offers them a way to unwind and develop a stronger mind-body connection. It is highly beneficial for children with special needs as those suffering from ADHD or those with social or behavioural problems.

art of balance yoga

Helps Kids Master the Art of Balance

Balance is one of the key elements of yogic practices. The main reason behind balancing is to create the perfect union of mind, body, and soul. Kids feel a sense of accomplishment as they work on mastering different poses during the session.

Children also come to know about ways to maintain the same balance in their daily lives, as they grow up. The various poses help children to develop stronger willpower to sort out the stressful situations in their daily lives.

child yoga poses

Helps Children Form New Relationships

The session provides kids with a chance to not only learn from the best but also help other children work on their bodies. Children learn to form friendships and interact with other students in the class.

Excellent for Developing Muscle Strength and Conditioning

A body working only on the basis of strength without any muscle flexibility is not prepared for pressure. Stronger muscles without the necessary flexibility will only put more pressure on the bones and joints.

A single session of yoga for kids helps children develop flexible muscles along with the right breathing and movement.

Teaches the Art of Meditation and Relaxation

The very nature of yoga is helping the individual remain meditative amidst chaos and pressure. Kids while practising any particular posture always remain calm and develop a relaxed state of mind.

We shall now look at some of the best postures, which kids can practice without much struggle to unite body and mind.

yoga poses for kids

Yoga Poses for Kids – The Best of the Best

Without a doubt, it is clear that practising the various postures can help kids cope with the stress of homework and examinations. These poses of yoga for kids make it easier for them to remain mentally and physically active while keeping the body safe from many illnesses.

Practising the various kids yoga poses that have now become a norm in schools.

Let us now check out how some yoga postures can help kids maintain a healthy body and mind.

Pranamasana (The Prayer Pose)

Pranamasana Yoga for kids

The first step to the Surya Namaskar, Pranamasana is done when greeting guests and at the school during prayer meetings. It helps the kids in relaxing their nervous system and also works on creating balance within the body.

Hasta Padasana (Hand to Foot Pose)

Hasta Padasana Yoga for kids

The quintessential pose that increases blood circulation to the head and stimulates the nervous, digestive, and endocrine systems. Hasta Padasana pose of yoga for kids stretches the spinal cord, and muscles of the back.

Dandasana (The Stick Pose)

Dandasana Yoga for kids

Dandasana brings the weight of the entire body on the wrists and provides strength to them. The asana also helps kids strengthen their arms and spinal cord, not to forget also tone the abdomens.

Bhujangasana (Cobra Pose)

Bhujangasana Yoga for kids

The perfect asana to relax the neck, shoulders, and tone the abdomen is Bhujangasana. It helps kids with better blood circulation and reduces stress.

Vajrasana (The Adamantine Pose)

Vajrasana Bhujangasana Yoga for kids

Vajrasana is the best yoga for kids postures to help them with proper digestion and provide more strength to legs and thighs.

However, that is not all, as there are some more yoga poses for kids, which they can perform with ease.

Let u0 now share the easiest poses for children and how they can practice each one.

Setu Bandha Sarvangasana (The Bridge Pose)

Setu Bandha Sarvangasana Yoga for kids

The penultimate backbend, which provides a good stretching exercise to both the spinal cord and thighs. The bridge pose is one of the best yoga for kids that helps stretch hips, chests, and increase the flexibility of the spine.

Given below are the steps as to how children can perform this posture without any trouble.

  • The kids need to lie on the back.
  • Next, they need to bend the knees a little along with keeping the feet flat on the floor. The feet need to be hip-width apart.
  • Now, they should place the arms in a resting position beside the body. Keep the palms facing downwards.
  • Keeping the lower, upper, and middle back off the floor; take a deep breath.
  • Maintain balance using arms, shoulders, and feet. Make sure to keep the buttocks tight.
  • Have the fingers interlaced and hands on the ground to lift the torso up.

Marjaryasana (The Cat Pose)

Marjaryasana Yoga for kids

Cat Pose is the best posture for maintaining functional back and core muscles. The pose of yoga for kids helps in stretching the spine, neck, and torso.

Let us now see how the little ones can perform this particular asana.

  • Take the tabletop position using hands and knees.
  • Make sure to have the knees directly below the hips with toes curled.
  • The wrist, shoulders, and elbow have to be straight and perpendicular to the floor.
  • Keep the head in a neutral position in the centre with eyes towards the floor.
  • Arc the spine towards the ceiling with a single exhalation.
  • Now, slowly release the head towards the floor without putting any pressure on the chin.
  • Slowly come back to the tabletop position.

Dhanurasana (The Bow Pose)

Dhanurasana Yoga for kids

This yoga for kids poses requires bending the back in the shape of a bow along with opening the chest and shoulders in a bow pose. It works on the digestive system and provides more flexibility to the hip flexor function.

Now, we shall see how children can perform this pose without any hindrance.

  • Firstly, lie flat on the stomach and keep the arms stretched along the side of the body. Keep your head resting on the mat.
  • Now, inhale and bend the knees by bringing the feet towards the hips.
  • Grasp both ankles using both hands.
  • Next, lift the legs, shoulders, hips, and torso off the floor and look ahead.
  • Hold the posture for at least four to five breaths, and then release the feet and relax.

Savasana (The Corpse Pose)

Savasana Yoga for kids

Savasana might look a bit easy from the outside but it requires utmost patience to practise this yoga for kids pose. It helps kids in lowering their heart rate and blood pressure, which helps with insomnia. The posture is excellent for increasing concentration, memory power, and improving overall productivity.

It is time to find out how children can perform this yoga asana with ease.

  • To perform the Savasana yoga pose, kids need to lie down on the back with arms on the sides and straight legs. The arms have to remain at least six inches away from the body.
  • Next, children need to close their eyes and keep their palms facing upwards. They also need to keep their feet open.
  • Kids need to breathe normally and stay in a relaxed state.
  • Lastly, they need to exhale slowly and de-stress the whole body.

Virasana (Hero Pose)

Vajrasana Yoga for kids

Kids with weary legs can practice this yoga posture to stretch the spine, shoulders, and improve blood circulation. It helps in relieving the tiredness of the legs and also works on posture.

It is time for the little ones to perform this asana without much hassle.

  • Sit with knees together and feet hip-width apart.
  • Next, sit on the heels with heels touching the hips.
  • The hands need to rest on knees with the palms facing upward direction.
  • Children need to keep the spine straight and keep the shoulders low and towards the back.
  • Lastly, they need to relax the core and take deep breaths.

The Virasana is one of the easiest poses of yoga for kids to do. This particular yoga asana will help them let go of the discomfort in the legs.

Practising Yoga for Kids at Home

With a busy schedule and hectic work life, parents hardly find the time to join a yoga class with their children.

No need to worry, as practising at home is easier if one keeps certain points in mind.

Without further ado, read on below to know the six points about how one can practice yoga at home with the kids.

1) Parents should place one mat for the child and themselves.

2) Allow the kids to choose the music of their liking while practising yoga for kids. But always make it your choice during the final relaxation phase.

3) Parents need to understand that children might be able to pull off the moves but might not be able to do it with the same precision as that of an adult. In short, make sure to keep things simple.

4) The adults can introduce the “three breaths” principle for grown-ups, which will help them in staying focused in the exercise.

5) Prepare to let the session end once the interest of the child starts to wane off.

6) Lastly, make sure to share with the kids the life-changing benefits of regular yoga practice.

Yoga for kids has given humanity the tools to unite mind, body, and soul without much hassle. It might be a bit hard for the little ones to practice, but patience will help them become their best versions.

Benefits Of Yoga For Kids

Improve Cognitive Functioning

Any physical exercise improves the physical structure of your mind. Practising yoga asanas for kids helps you by enhancing your focus, and creating a perfect balance in your mind and body. While practising physical asanas, you pay attention to the physical movement, coordinating your breath with yoga poses.

When you concentrate on a single element rather than dividing the attention, you witness an increase in your attention span. It helps you by increasing overall productivity in life.

yoga asanas for kids

Enhances Social Skills

Typically, yoga is regarded as an individual activity. However, kids love to spend time in the company of other kids. Thus, when your kid practice yoga asanas, they try to imitate what their peers are doing. Moreover, there is always a scope of inscribing good relationship skills in your little ones.

Practising yoga with others also enhances self-esteem, social confidence, and the ability to be empathetic with others. It would be like engulfing in a good attitude and a positive reflection of pure love.

Better Sleep

The little beings are so active that they forget about sleeping at all. It indirectly affects brain activity, making the kids lethargic and inactive. Practising yoga asanas for kids could provide an excellent way to improve sleep.

Yoga is easy on kids’ fragile bones and minds. Moreover, you don’t want to put your kids under stress or in any pressurizing situation. Thus, yoga releases any negative emotion they might be holding onto, and help them to get sound sleep.

yoga asanas for kids

Improves Physical Agility

Kids have so much energy that you need more than two hands to control the little beasts. Since they are always hopping from one space to the other, it automatically improves their physical abilities. However, still, there are some weak muscles that require special attention.

Yoga Asanas for kids is structured especially while keeping the overall growth of kids in mind. It ensures that your kids have even growth, providing them with a balanced physical and mental growth.

Strong Will Power

You might have witnessed that sometimes, all of a sudden, your kids feel low, not feeling like doing anything. Even though they love some particular thing, yet they seem reluctant to step up to that thing. Yoga pulls your kids out of the competitive environment and places them in a space where they learn new yoga poses.

When your kids are placed in a healthy environment of learning, you witness your kids growing more creative and innovative. It improves their social, mental, and physical health.

yogasan for kids

Improves Mood

Kids have a very soft and fragile mood that shifts a lot. Kids have the habit of having grudges against their peers for very minute things. Therefore, practising asanas of yoga help your kids to get rid of any intentional or non-intentional grudges.

With regular yoga practice, your kids experience a shift in their mood, making them more lively, energetic, and observant at the same time.


Without any doubt, this yoga for kids poses help them not only create the perfect harmony among mind, body, and spirit but also keep them physically fit. In the long run, it will help them remain calm in a chaotic world and do their best in every field. The only thing they will need to master these yogic postures is constant practice and patience to unleash their true potential.


Q1) Is yoga good for kids?

Ans) Yes! Yoga for kids can be very helpful. It strengthens their bones, improves mind power, makes them active & fit, and boosts their immunity. Further, it makes them more disciplined and calm in life.

Q2) How do you explain yoga to a child?

Ans) To make your children practice yoga for kids, you need to demonstrate different yoga poses perfect for kids. Further, let them explore on their own with you by their side. Thus, the more they explore, the better will be their grasp on yoga.

Q3) What’s the best time for yoga?

Ans) Early morning is one of the best times to practice yoga for kids. Not just it makes you active for the upcoming day but also boosts your immunity. Furthermore, morning yoga sessions help in making a routine that you can follow for your whole life.

Ques 4) Can we drink water before yoga?

Ans) Yes! You can drink water before practising yoga. However, make sure you do not overdo it. Otherwise, you might not feel good while moving or bending your body. Further, drinking too much water can make your stomach heavy to assist you in practising yoga.

Ques 5) Can I sleep after yoga?

Ans) Your body will be completely relaxed after practising yoga. Moreover, your mind is going to be calm and quiet. Thus, it would be very relaxing to sleep. Not just that, you are going to enjoy a deep and good quality of sleep after practising yoga.

Ques 6) How often should seniors do yoga?

Ans) Seniors can practice yoga daily. The only thing that they need to care about is that they should avoid any jerky movement. Moreover, they need to consider their physical limitations while practising yoga. Keeping these things in mind, seniors can easily practice yoga daily.