Yoga is a great way for kids to learn how to control their body, use their breath, and foster a sense of mindfulness. Plus, doing it with their grown-up is an opportunity for positive connection.
Here are six yoga poses to try with your kids, along with images and instructions for each.
1. Star Pose
How to:
Start standing in mountain pose
Step or hop the feet wide
Reach your arms high to the sky
Stand tall and proud and take 3-5 deep breaths
Benefits: This pose is such a great one for teaching your little how to take up as much space as possible with their body. It helps to strengthen their legs and stretch their arms, and is a great way to build confidence while they stand tall and proud.
2. Warrior 2
How to:
Stand with your feet wide.
Turn the whole right leg forward
Bend the right knee
Bring your arms out to a “T” shape
Take 3-5 breaths and stand strong
Benefits: This is such a fun pose for kids to do because you can tell them to use their imaginations and imagine being a strong superhero warrior. Teaching them to turn one leg forward and bend the knee is also great for practicing body awareness and coordination.
3. Wide-Legged Forward Fold
How to:
Stand with the feet wide and the hands on the hips.
Fold forward and bring the hands down to the floor.
Walk the arms out long for an extra stretch in the side body and to create a fun tunnel for your little.
Stay for 5-7 breaths
Benefits: This pose is not only a great way to help your little one stretch their legs and strengthen the muscles in their feet, it’s also a ton of fun to do because often their grown-up ends up becoming a tunnel that then can climb underneath. Plus, as kids get older and can actually stay in the pose for a bit longer, it can have a really calming effect for the mind and help them to relax.
4. Dancer Pose
How to:
Stand facing your little with both feet together
Bend your right knee and hold your outer foot with your right hand
Hold your little’s opposite hand to help balance
Make sure to laugh and keep a sense of humor while managing the wiggles in this pose
Hold for 3-5 breaths
Benefits: Poses like this are great to help kids work on their balance and coordination while leaving room for them to fall and be silly. Plus, holding hands with their grown-up for support is a great way to foster connection.
5. Flying Bow Pose
How to:
Lie on your back and bring your knees into your chest with your feet in the air.
Have your little stand in front of you and hold their hands
Place your feet on their hip bones
Straight your legs to lift them up
Keep your arms locked for added support
Smile and be prepared for lots of happy giggles
Benefits: There are few things kids love more than flying through the air with support of their grown-up. This pose helps littles find a sense of freedom and fun while also challenging them to keep control of their bodies so they can stay flying. Plus, it’s a good workout for the grown-up as well!
6. Savasana
How to:
Lay down on the floor
Have your little lay on top of you
Give them a big hug
Breathe together
Benefits: Turning savasana into a chance for a hug is a great way to create connection to your little and help to co-regulate your nervous systems. Stay for as long as your little wants to and soak in those kiddie cuddles.
Kate Lombardo is a certified yoga instructor, the co-owner and director of YogaRenew, headquartered in Hoboken, and a mom of two.
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