10 Simple Yoga Poses For Kids To Start Today

Yoga is for everybody including children and not limited to adults. Yoga helps us to become flexible and active which is beneficial for our health. It also helps to soothe and relax our mind.

In recent times, yoga has become popular among kids, as parents want their children to be more active, flexible and focused. Schools have added yoga classes to their curriculum for the overall well-being of children.

There are many easy and simple yoga exercises for kids well-being. Here are a few yoga poses that kids would love to try.

List of Simple Yoga Poses For Kids

EASY SITTING POSE (SUKHASANA)

Sukhasana is an easy yoga exercise for kids that can be practiced by sitting in an upright posture with legs crossed. Hand mudras can be incorporated into the pose, but is optional.

Steps

1. Start by sitting on the ground with a straight back and aligning your head, neck and spine.
2. Bring your knees towards the ground by crossing your legs.
3. For hands: you can either place them on your knees facing up or bring them closer to your chest at the center.

Benefits

• Helps to relax and increases your focus.
• Helps with posture and strengthens back muscles
• Increases flexibility

Duration

Hold this pose for multiple breaths or during meditation.

Caution

If your child has tight hips, they may find it challenging to sit in this asana. Use a folded blanket or a firm pillow to support their hips and make the pose more comfortable for them.

CORPSE POSE (SHAVASANA)

This is a popular and easy yoga poses for children. It involves lying on your back, focusing on slow breathing in and out, and placing your arms six inches away from your body. It’s a great starting point for kids who are new to practicing yoga.

Steps

1. Begin by lying down on your back with legs straight and your arms resting on your side, placing them at least six inches away from your body.
2. Close your eyes and allow yourself to fully relax, keeping your palms facing up.
3. Breathe naturally while feeling the weight of your body resting on the ground.
4. Exhale gently while letting go of any tension in your body.

Benefits

Enhances creativity and improves concentration

Provides relaxation and decreases symptoms of anxiety

Duration

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

Caution

This pose may lower the body’s natural temperature, which may make the child to feel cold later. It is recommended to have a blanket or warm clothing nearby to help them keep warm.

TREE POSE (VRIKSHASANA)

Kids love this yoga pose for 3 reasons because it helps them with their strength, stability, and stretching.

Steps

1. Start by standing tall with your arms by your sides.
2. Body weight to be shifted onto one foot and lift the other foot off the ground, bending the knee out to the side.
3. Place the lifted foot on your ankle, or thigh, finding a suitable/comfortable position.
4. Lift your arms up and press them together overhead while maintaining your balance by focusing your gaze on fixed point at least five feet away.

Benefits

• Brings creativity and also improves balance
• Corrects body posture
• Helps in the strengthening of muscles in legs, hips, core and glute

Duration

Recommended to hold the position for at least 30 seconds to one minute before repeating it with the other leg.

Caution

Children may get unsteady when they begin with this posture. To avoid this, make them stand with their back against a wall.

COBRA POSE (BHUJANGASANA)

Bhujangasana or the cobra pose is an easy yoga poses for kids and is highly beneficial when practiced regularly in the morning.

Steps

1. You begin by lying down on the belly with your face down.
2. Place the tips of your feet flat on the floor and put your palms facing down on either side of your body while bringing your hands under your shoulders.
3. Then, lift your body into a cobra pose while keeping your chin up. Keep your abdomen engaged throughout the exercise to protect your lower back.
4. Use your hands for support to hold the position and avoid putting unnecessary pressure.

Benefits

• Helps to improve balance and coordination.
• Develops strength in legs, core, and arms
• Also enhances focus and concentration.
• Helps to improve body posture and alignment.
• Stimulates digestion and helps to boost metabolism

Duration

Hold the pose for 10-15 seconds and gradually increase the duration through practice.

Caution

Avoid this asana if your child has any wrist or shoulder injuries. Also, ensure that they don’t strain their neck by keeping it in line with their spine.

BUTTERFLY POSE (BADHAKONASANA)

Badhakonasana, also popularly known as butterfly pose is a simple yoga poses for kids which is highly effective and works wonders when regularly practiced for lower body especially thighs and knees.

Steps

1. You start by sitting with your spine straight and legs extended completely in front of you.
2. Next, bend your legs so that the soles of your feet touch each other, and grab your feet with your hands.
3. As you breathe out, gradually lower thighs and knees towards the floor.
4. Flap your legs up and down, imitating the wings of a butterfly.
5. Continue to breathe naturally, inhaling and exhaling at a comfortable pace.
6. When you’re ready to release the posture, slow down your movements and then come to a stop.

Benefits

• Stretches the inner thighs, groin, and hips.
• Stimulates digestion and helps to relieve constipation.
• Calms the mind and reduces anxiety, stress.
• Helps to improve flexibility in the hip and knee joints.

Duration

Hold the posture for 30 seconds to 1 minute, or as long as it is comfortable.

Caution

If your child has any knee or hip injury, or experience any discomfort while performing this asana, they should avoid it. Additionally, be careful not to push the knees down too forcefully as it can cause unnecessary strain on the hip and knee joints.

LION POSE (SIMHASANA)

Children can find yoga to be enjoyable because of the interesting names of the yoga poses, like the Lion Pose (Simhasana). This asana is loved by kids because it involves simple steps.

Steps

1. Kneel down on the floor with your legs folded under and place your palms on your knees, fingers spread out.
2. Inhale deeply through your nose.
3. As you exhale, open your mouth wide and stick your tongue out as far as you can.
4. At the same time, make a sound as if you are roaring like a lion.
5. As you exhale, contract your abdominal muscles and gaze at the space between your eyebrows.

Benefits

• Relieves tension in the face and throat muscles
• Reduces anxiety and stress
• Stimulates the platysma muscle in the neck
• Increases circulation and oxygenation of the blood
• Improves voice and speech quality

Duration

Hold the pose for a few breaths before releasing and repeating it a few times.

Caution

Avoid this pose if you have a neck or back injury. Also, if you have high blood pressure, keep your eyes open and avoid gazing at the space between your eyebrows.

THE MOUNTAIN POSE (Tadasana)

Yoga can be fun for kids and adults, and this pose is known as the Mountain Pose because it involves standing straight and steady like a mountain. It consists of simple poses that kids can perform daily.

Steps

1. Stand straight while spreading your legs a few inches apart.
2. Rest your arms alongside the body and relax your shoulders.
3. Now, raise your arms above the head and stand steadily.

Benefits

• Great for improving posture and calms the mind.
• Strengthens thighs, legs, and ankles.
• Keeps the abdomen and hips firm.

Duration

Slowly breathe while holding this posture. Your child can retain this pose for as long as they feel comfortable.

Caution

Tadasana is a safe yoga pose which can be practiced by almost everyone regardless of their age. It is advised to be cautions while practicing this asana when you are tired, depressed or in a defeated state as it may lead to collapsed chest or slumped shoulders, restraining the benefits of this pose.

HALF LOTUS POSE (ARDHA PADMASANA)

Ardha Padamasana or the half lotus pose is an easier version of the lotus pose, which is loved by kids due to its simple steps. Also, it is a common pose used in meditation and to practice breathing exercises.

Steps

1. Begin by sitting on the floor with your legs stretched out straight in front of you.
2. Bend your right knee and place the right foot on your left thigh.
3. Place your left hand on your left knee, and your right hand on your right ankle.
4. Sit up straight and take deep breaths.
5. Hold the pose for a few breaths, then release and repeat on the other side.

Benefits

• Stretches the hips and thighs and also helps to improve flexibility
• Increases concentration and focus
• Calms the mind and reduces stress
• Relieves fatigue

Duration

Kids can hold the pose for 5-10 seconds initially and gradually increase the duration with practice.

Caution

Avoid this pose if your child has knee or ankle injuries or pain. Make sure your child doesn’t force their body into the pose, and instead, takes it slowly and gently.

DANCER’S POSE (NATARAJASANA)

Kids love to dance and this asana is known as dancer’s pose as it involves your hands and legs. This yoga pose for kids involves the entire body and helps to strengthen the core and enhance flexibility.

Steps

1. Start with the mountain pose, standing tall with your feet grounded and arms by your sides.
2. Lift one foot towards your buttocks and grab the foot with the hand on the same side of your body.
3. Keep your body upright and raise the free hand over your head, stretching your body towards the sky.
4. Hold this pose for a couple of breaths, feeling the stretch in your quadriceps.
5. Gently release your foot and bring your hands back to the sides and repeat the same steps on the opposite side.

Benefits

• Improves balance and coordination.
• Stretches the thighs, hips, and abdomen.
• Strengthens the legs, ankles, and core.
• Improves posture and body alignment.
• Enhances focus and concentration.

Duration

It is ideal to hold this pose for 5-10 breaths and release to Tadasana (mountain pose) and then repeat on the other side as well.

Caution

Avoid this pose if you have any kind of knee or back injury and do not push beyond your limits, and always listen to your body’s signals. Use a wall or chair for support if required.

HAPPY BABY POSE (ANANDA BALASANA)

It is a fun and easy yoga pose for children. The pose is based on what happy babies do, grabbing their feet and holding them.

Steps

1. Start by lying on your back and bend your knees towards the belly and hold onto your feet.
2. Gently rock your body from side to side.
3. When you’re ready to finish, slowly release your feet to the floor.

Benefits

It promotes flexibility.

Duration

It is recommended to perform this asana for 30 seconds to 1 minute, then release the feet back onto the floor during exhale.

Caution

Ensure that the shoulders remain on the mat at all times and perform this asana slowly.

Conclusion

Yoga is not just for adults and is also equally important for kids. Regular practice of yoga can help the kids improve their flexibility, reduce injuries, increase their stamina, focus, and concentration. Yoga also helps kids to feel more spiritually connected. By practicing yoga regularly, kids can become fit physically and mentally, promoting a healthy lifestyle and habits that they will carry into their adulthood.