13 Yoga for Kids: Steps & Yoga Poses for Kids With Their Benefits

Yoga asanas for kids is an excellent way to improve your child’s physical and mental health. The best part about yoga is that your little one doesn’t have to have any special skills or any prior knowledge to practice! Isn’t it simply amazing? But, once your kids start practicing these carefully handpicked yoga poses, yoga will be a way of life for them. So, are you wondering about where to start? Don’t worry, we have got you covered. Here is a guide to a few handpicked simple yoga poses for kids to begin with. Let’s have a look!

Yoga for Kids

13 Best Yoga Poses for Kids

1. Corpse Pose (Savasana)

You can start with this easy yoga pose for prepping up your youngling. It can help them calm the mind and relax their body. Your kid will surely love this simple yoga steps for kids to start with.

How To Do:

  • First, lie on the back with your legs completely straight with the arms at the sides. The arms need to be placed at a minimum distance of six inches away from the body.
  • Close your eyes and relax. Keep your palms faced upwards.
  • Breathe normally while you rest the body’s weight on the ground.
  • Slowly and gently breathe out while de-stressing your body.
Corpse Yoga Pose for Kids

Duration

Your child can hold this pose for up to 20 steady, even breaths.

Benefits

  • Enhances creativity
  • Enhance concentrative powers
  • Offers relaxation
  • Decreases the symptoms of anxiety

Caution

Body’s natural homeostasis may lower the overall body temperature. Thus as a result of it your kid may feel a little cold after holding this yoga pose.

Also Read: Yoga for PCOS

2. Easy Sitting Pose (Sukhasana)

If you are considering yoga exercises for kids, then this is another asana to keep in mind. It is an easy sitting pose that involves sitting up straight with the legs crossed.

How To Do:

  • Sit on the ground with your back straight. Keep your head, neck and spine aligned.
  • Now, cross the legs and bring the knees toward the ground.
  • You can keep your hand in two ways. Either opt for keeping the hands on the knees facing up or keep them together at the heart center.
Sukhasana

Duration

It is recommended to hold this pose for multiple breaths or when meditating.

Benefits

  • Helps with relaxation of the body
  • Improves focus
  • Corrects overall body posture
  • Strengthens the back muscles
  • Promotes flexibility

Caution

Your kid can find it challenging to sit in this position if their hips are tight. Put a folded blanket or firm pillow under their hips, and they are good to go. 

3. Tree Pose (Vriksasana)

Tree pose is one of the best yoga poses for kids to teach young minds about the grace of nature. This yoga pose is also amongst the most popular for little ones to practice.

How To Do:

  • Stand straight, and keep your hands at the sides. 
  • Now, shift your weight into one foot and lift the other foot with the knee out.
  • Place the lifted foot on the ankle, shin, or thigh. Make sure to feel comfortable in this position.
  • It’s time to put the arms up and press them together above your head. 
  • Don’t forget to gaze at a point about five feet away.
Tree Pose

Duration

It is recommended to hold the position for 30 seconds to one minute before repeating it on the other leg. 

Benefits

  • Brings creativity
  • Improves balance
  • Corrects posture
  • Strengthens the muscles in the legs, hips, glutes, and core

Caution

Your kid may get unsteady when they begin with this posture. In such cases, try to make them stand with their back against a wall.

4. Cat Pose (Marjaryasana)

This is a must-have in the list when we are talking about yoga for children. It is also a hot favourite among the kids as the final shape looks just like a cat. Isn’t it cool?

How To Do:

  • Bend in a tabletop position using your hands and knees.
  • Keep your knees directly below the hips with your toes curled. Don’t forget to keep the wrists, elbows, and shoulders straight. 
  • Place your head in a neutral position while looking at the floor.
  • With an exhalation, arch the spine up and release the head towards the floor. Don’t force your chin towards your chest.
  • Release the pose in the initial tabletop position while inhaling slowly.
Cat Pose

Duration

It is recommended to hold this posture for at least 15-30 seconds. But you can also hold this pose for as long as you feel comfortable. 

Benefits

  • Corrects sitting and standing postures
  • It makes the deeper ‘core’ tummy muscles strong
  • Good for increasing the circulation of spinal fluid

Caution

Your kid may face issues while rounding their upper back. Lend support by laying a hand above and between the shoulder blades. 

5. Cobra Pose (Bhujangasana)

The cobra pose is quite a fun pose because it includes laying on the belly. This is known as a good morning yoga pose to follow daily. 

How To Do:

  • Start with your belly and your face lying down.
  • Keep the tips of the feet flat on the floor and put your palms on either side of the body.
  • Now, bring the hands under the shoulders.
  • It’s time to lift the body into a cobra pose with the chin up. Keep your abdomen involved throughout the exercise to keep the lower back protected.
  • Use your hands to support you in holding the position. But don’t put unnecessary pressure.
Bhujangasana Yoga Asanas for Kids

Duration

It is an effective yoga exercise for kids if they can hold the posture for 15 to 30 seconds. After that, they can gently release the body and come back to the lying position. 

Benefits

  • Decreases stress and improves overall positivity
  • Enhances creativity
  • Keeps the gut and lungs healthy.
  • Strengthens the muscles in the chest, arms, and back, and abdomen
  • Enhances body posture

Caution

While practicing this pose, one should not press up to an extent where they put stress on the muscles in the back. Therefore, tell your kid to arch as much as the body can take. It’s important to take it slow to progress.

Also Read: Yoga For Healthy Heart

6. Frog Pose (Mandukasana)

Frog pose is an excellent easy yoga pose for kids to try. Not to mention the fun frog – like posture! This awesome pose comes with lots of health benefits and can be practiced regularly.

How To Do:

  • Let’s begin with your hands and knees on the floor. Focus on a point between your hands while looking downwards.
  • Slightly push the tailbone towards the back and position the knees a few inches apart.
  • Place your feet right behind the knees. Don’t forget to align the ankles and feet with the knees.
  • Exhale and continue pushing the hips backward until you feel a stretch. 
Frog Pose

Duration

Hold this position for about three to five breaths before coming back to the table position again.

Benefits

  • Improves flexibility of the hips, thighs and spine
  • Good for the abdomen
  • Increases appetite

Caution

Put a folded blanket under the knees or elbows if your child experiences any pain in those areas. A blanket can also provide the necessary support that your kid may need to perform this yoga asana properly.

7. Butterfly Pose (Baddha Konasana)

This yoga exercise is a favourite among the kids because they can flap the legs like butterflies while holding the pose. It is a simple yoga pose for kids to do regularly.

How To Do:

  • First, sit with your spine upright and your legs spread out straight.
  • Now, fold the legs in a way so that one foot touches the other. Hold them with your hands.
  • With exhale, slowly move both the thighs and knees in a downward motion.
  • It’s time for the fun part to flap the legs up and down, mimicking the wings of a butterfly.
  • Keep breathing in and breathing out at a normal pace. 
  • While releasing the posture, slow down first and then stop. 
Butterfly Pose

Duration

Hold this posture for a few breaths to the best results.

Benefits

  • Increases creativity
  • Strengthens the muscles in the legs and abdomen
  • Good for digestion
  • It helps in calming down by decreasing anxiety 
  • Provides relief from headaches and fatigue

Caution

Don’t start with the speed at the very beginning of these yoga steps for kids. Instead, ask them to increase the pace gently.  

Meanwhile, If your kid has encountered any knee or groin injury, make sure to keep a blanket under their thighs to prevent any discomfort.

8. Lion Pose (Simhasana)

Encourage your little ones to participate in yoga with some fun, easy to practice animal poses! The Lion pose is an easy to do, simple yoga pose for kids to enjoy.

How To Do:

  • Let’s start by sitting with the hips on the heels.
  • Rest your palms on the knees and inhale with your tongue out.
  • Keep your eyes wide open and breathe out through the mouth.  
Lion Pose

Duration

Avoid repeating this yoga pose more than five times.

Benefits

  • Stretches the lungs, throat, and the respiratory tract
  • Improves the functioning of the tonsils and the immune system
  • Reduces anger, anxiety and stress
  • Good for a hyperactive child

Caution

Your child may want to do this fun exercise repetitively, but don’t allow it. Otherwise, it will put stress on both the lungs and throat. 

9. Chair Pose (Utkatasana)

This particular exercise is believed to be one of the most constructive yoga asanas for kids. It’s easy and super effective for improving their health.

How To Do:

  • Take a deep breath and raise your arms above the head.
  • Now, exhale and bend the knees forward while keeping your thighs parallel to the floor.
  • It’s time to lift and stretch your arms straight. Don’t forget to keep your tailbone down and the lower back long.
  • Keep breathing steadily throughout the process.
Easy Yoga Poses for Kids

Duration

Retain this yoga pose for as long as your kid feels comfortable. But try not to exceed for more than a minute

Benefits

  • Strengthens the thigh muscles and ankles
  • Keeps the shoulders, hips, and spine healthy and steady 
  • Improves functioning of the heart and digestive system

Caution

This asana is not suitable if your kid experiences headaches or insomnia. Practicing this yoga pose may worsen their symptoms.

Also Read: Yoga Asanas For Lungs

10. Warrior Pose I (Virabhadrasana I)

Make your child feel like a powerful warrior while strengthening their body with this super fun pose! This yoga asana is perfect for improving your child’s concentration power.

How To Do:

  • Let’s get started with a high lunge to bend the front leg at a 90° angle.
  • Bring the back foot and keep it flat on the ground at around 45° angle.
  • Now, lift your arms to the sky with your hips squared.
Warrior Pose

Duration

Hold this posture for a few breaths and release it to get the best result out of it. 

Benefits

  • Strengthens the muscles of legs, hips, chest arms and the back
  • Promotes balance and corrects postures. 
  • Provides sensory input
  • Promotes relaxation by reducing stress and anxiety

Caution

If your child experiences difficulties in keeping their back heel grounded then ask them to put their heels on a heightened surface.

If your kid has any shoulder injuries then ask them to raise their arm parallely.

11. The Mountain Pose (Tadasana)

This is the ultimate foundational pose to follow for all the standing asanas your child will do. Tadasana is a fun, easy yoga pose for kids that can be done daily.

How To Do:

  • First, stand straight while spreading your legs a few inches apart.
  • Rest your arm alongside the body and relax your shoulders
  • Now, raise your arms above your head and stand steadily. 
Yoga exercises for kids

Duration

Keep breathing slowly while holding this posture. Your child can retain this pose for as long as they feel comfortablehild feels comfortable.

Benefits

  • Great for improving posture
  • Strengthens thighs, legs and ankles
  • Keeps the abdomen and hips firm
  • Promotes quality sleep

Caution

There are no cautions to follow up for this pose. 

12. Child’s Pose (Balasana)

Child’s pose mimics the natural body position of a foetus in the womb, thus this yoga pose provides natural comfort to the child. This yoga pose is extremely grounding for young children if performed regularly.

How To Do:

  • Let’s start with putting your hands and knees on the ground. 
  • Now, keep pressing the hips back toward the heels.
  • You can stretch your arms in front of the body to relax. 
Child Pose

Duration

Hold this position for a few breaths and relax your body. 

Benefits

  • Extremely relaxing and calming.
  • Promotes overall stress reduction and provides grounding
  • Promotes flexibility
  • Keeps the ankles, legs, and hips strong
  • Releases tension from the upper body

Caution

Although this is a comforting yoga asana but don’t let your child hold it for a long time. Otherwise, it can put stress on their neck.  

13. Boat Pose (Naukasana)

This pose mimics the shape of a boat and can be a little challenging for your kids to do. But once they ace it, it can be beneficial for their health.

How To Do:

  • Lie down flat on your stomach with your feet aligned together while your arms rest on the sides.
  • Now reach for your toes with your arms and fingers. 
  • With exhalation, lift your chest and feet off the ground to form a ‘V’ shape.
  • Rest the weight of your body on the hips. Don’t forget to align your eyes, hands, and toes.
Yoga Steps for Kids

Duration

Exhale and relax as you bring your body down to its neutral position.

Benefits

  • Strengthens the abdominal (stomach) muscles, shoulders, and thighs muscles.
  • Extremely beneficial for the liver and kidneys
  • Useful in reducing constipation and alleviating digestive problems.

Caution

Avoid these yoga steps for kids if they suffer from any chronic disease or spinal cord injuries. 

Conclusion

Yoga will soothe the mind, body and spirit of your little one. It brings an overall calming effect to the psyche. Regularly performing yoga during their growing years will help them become mentally agile, physically fit and most importantly, spiritually connected. This beautiful practice will foster better body awareness, strengthen self control and concentration.

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