Yoga Poses for Kids Top 15 Easy poses : Fun, Healthy & Beginner-Friendly
Introduction
In modern society, children are increasingly preoccupied with mobile devices and computers stimulating the growing trend of a sedentary lifestyle. Children are neglecting both physical exercise and meditation.
Yoga can be a gentle yet powerful introduction for children to become acquainted with physical and mental activities, self-awareness, relaxation, and mindfulness. Yoga increases internal strength, improves emotional stability, and self-confidence. All of which are useful in child development.
If you are a parent, teacher, or caregiver, sharing the experience of yoga with children fosters a marvelous emotional connection that deepens bonds. The blog shares the top 15 easy yoga poses for kids, which are simple, enjoyable, safe, and suitable for beginners.
Why Yoga is Beneficial for Kids
Before discussing yoga asanas, let us know how yoga is beneficial for children and why it is more important than just a physical exercise. And how it will strengthen your children mentally along with their physical development.
1. Improves Flexibility and Strength
Before discussing yoga asanas, let us know how yoga is beneficial for children and why it is more important than just a physical exercise. And how it will strengthen your children mentally along with their physical development.
2. Enhances Focus and Concentration
Certain yoga poses and breathing techniques can calm the mind and help kids concentrate better in school or at home.
3. Boosts Emotional Regulation
Yoga encourages mindfulness, which teaches children to recognize and manage their emotions calmly.
4. Encourages Body Awareness and Balance
Yoga introduces kids to their own body mechanics and balance, reducing the risk of injury during play and sports.
5. Promotes Better Sleep and Reduces Anxiety
Regular practice can help relax the nervous system, making it easier for kids to fall asleep and feel less anxious.
Top 15 Yoga Poses for Kids
Here are 15 beginner-friendly yoga poses that kids will love:
1. Mountain Pose (Tadasana)
How to Do:
Stand tall with feet together, arms by the side, and palms facing forward. Take deep breaths and focus.
Benefits:
Improves posture, balance, and grounding.
2. Tree Pose (Vrikshasana)
How to Do:
Stand on one foot and place the sole of the other foot on the inner thigh. Join hands in prayer pose.
Benefits:
Enhances balance and concentration.
3. Downward Dog (Adho Mukha Svanasana)
How to Do:
Place hands and feet on the floor, forming an upside-down V. Stretch your spine and keep your head relaxed.
Benefits:
Strengthens arms and legs; relieves stress.
4. Butterfly Pose (Baddha Konasana)
How to Do:
Sit on the floor, bring feet together, and flap knees like butterfly wings.
Benefits:
Improves hip flexibility and calms the mind.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
How to Do:
Get on hands and knees. Inhale and arch your back (cow), exhale and round your spine (cat).
Benefits:
Strengthens the spine and improves focus.
6. Cobra Pose (Bhujangasana)
How to Do:
Lie on your stomach, place hands under shoulders, and lift your chest while keeping your legs on the floor.
Benefits:
Opens the chest and boosts confidence.
7. Child’s Pose (Balasana)
How to Do:
Sit on heels, bend forward, and stretch arms in front or place them by your side.
Benefits:
Promotes relaxation and reduces fatigue.
8. Happy Baby Pose (Ananda Balasana)
How to Do:
Lie on your back, grab the outer edges of your feet, and gently rock side to side.
Benefits:
Releases lower back tension and soothes the mind.
9. Bridge Pose (Setu Bandhasana)
How to Do:
Lie on your back, bend knees, keep feet flat, and lift hips upward while pressing arms to the floor.
Benefits:
Strengthens the back, legs, and opens the chest.
10. Warrior II (Virabhadrasana II)
How to Do:
Stand with legs wide, turn one foot out, bend the knee, and stretch arms out in opposite directions.
Benefits:
Builds strength, stamina, and confidence.
11. Seated Forward Bend (Paschimottanasana)
How to Do:
Sit with legs straight, reach for your feet while keeping your spine long.
Benefits:
Improves flexibility and promotes calmness.
12. Lion Pose (Simhasana)
How to Do:
Sit on knees, inhale deeply, then open your mouth wide, stick your tongue out, and roar like a lion.
Benefits:
Relieves tension and boosts self-expression.
13. Boat Pose (Navasana)
How to Do:
Sit on the floor, lift legs and arms off the ground, balance on your bottom.
Benefits:
Strengthens core muscles and builds balance.
14. Plank Pose
How to Do:
Place hands and toes on the floor, keeping your body in a straight line like a board.
Benefits:
Improves strength and endurance.
15. Savasana (Relaxation Pose)
How to Do:
Lie down flat, arms by the side, eyes closed, and breathe deeply.
Benefits:
Calms the mind, improves awareness and inner peace
Yoga Practice Tips for Parents and Teachers
Keep it fun: Turn poses into stories or animal themes to make it playful.
Use yoga games: Games like “freeze in pose” or “yoga Simon says” keep kids engaged.
Keep sessions short: For toddlers, 5–10 minutes is enough. Older kids can go up to 20–30 minutes.
Don’t push perfection: Let kids explore their bodies and find what feels good.
Use props: Mats, cushions, or even stuffed animals can make yoga more interactive.
Best Time and Place to Practice Yoga poses with Kids
- Choose a quiet and clean space.
- Mornings or evenings are ideal.
- Practice on an empty stomach.
- Keep it consistent—same time every day helps build routine.
Precautions While Teaching Yoga to Kids
Supervise the child to prevent injuries.
Avoid forcing difficult poses.
If your child has any medical condition, consult a pediatrician before beginning.
Choose age-appropriate poses.
Incorporating Breathing & Mindfulness for Kids
Pair yoga with simple breathing and mindfulness exercises like:
Balloon Breathing: Inhale and pretend to blow up a balloon.
Counting Breaths: Count 1 to 5 while inhaling and exhaling.
Mindful Listening: Sit quietly and listen to the surrounding sounds for 1–2 minutes.
Conclusion
Yoga poses for kids is not just about flexibility or balance—it’s about cultivating a lifelong habit of health, mindfulness, and self-love. Through playful and easy poses, children develop strength, focus, and inner peace. Whether practiced at home, in school, or outdoors, yoga can be a joyful experience for every child.
So roll out the mat, take a deep breath, and guide your child into a world of imagination, movement, and calm with these fun and easy yoga poses.
❓ Frequently Asked Questions (FAQs)
Q1: Which yoga is best for children?
Answer :
👉 Simple and playful yoga styles are best for children, such as Hatha Yoga and Kid-friendly yoga poses like Tree Pose, Cat-Cow, Cobra, and Butterfly Pose. These are safe, easy, and help improve focus, balance, and flexibility.
Q2: What are the 84 yoga poses?
Answer :
👉 Traditionally, yoga texts mention 84 classic asanas said to represent the complete system of yoga. They include well-known poses like Lotus (Padmasana), Mountain (Tadasana), Downward Dog (Adho Mukha Svanasana), Cobra (Bhujangasana), and others. However, in modern yoga, many more variations exist beyond these 84.
Q3: Can 8-year-olds do yoga?
Answer :
👉 Yes, absolutely. Children aged 8 can safely practice yoga with simple, gentle poses. Yoga at this age helps improve flexibility, concentration, posture, and overall health.
Q4: क्या 8 साल के बच्चे योग कर सकते हैं? (Can 8-year-old children do yoga?)
Answer :
👉 हाँ, 8 साल के बच्चे योग कर सकते हैं। उनके लिए हल्के और आसान आसन, जैसे ताड़ासन, वृक्षासन, भुजंगासन और तितली आसन बहुत अच्छे होते हैं।
Q5: क्या योग बच्चों के लिए स्वस्थ है? (Is yoga healthy for children?)
Answer :
👉 हाँ, योग बच्चों के लिए बहुत स्वस्थ है। यह उन्हें तनाव से दूर रखता है, ध्यान बढ़ाता है, लचीलापन सुधारता है और मानसिक शांति देता है।
Q6: Which age is best to start yoga?
Answer :
👉 Children can start simple yoga at the age of 5 years. At this age, they can understand instructions. For more advanced yoga practices like pranayama or meditation, 8–10 years is considered ideal. Adults can start yoga at any age.
Q7: What are the 12 asanas?
Answer :
👉 The 12 basic asanas usually refer to the sequence taught in Sivananda Yoga:
Headstand (Sirsasana)
Shoulderstand (Sarvangasana)
Plough (Halasana)
Fish (Matsyasana)
Sitting Forward Bend (Paschimottanasana)
Cobra (Bhujangasana)
Locust (Shalabhasana)
Bow (Dhanurasana)
Spinal Twist (Ardha Matsyendrasana)
Crow (Kakasana)
Standing Forward Bend (Pada Hastasana)
Triangle (Trikonasana)
Q8: Which pose is Queen of yoga?
Answer :
👉 Sarvangasana (Shoulder Stand) is called the “Queen of Yoga Poses” because it benefits the entire body, especially the thyroid, spine, and circulation system.
Q9: What are the 7 types of yoga?
Answer :
👉 The main 7 types of yoga are:
Vinyasa Yoga
Ashtanga Yoga
Kundalini Yoga
Iyengar Yoga
Bikram Yoga (Hot Yoga)
Restorative Yoga
Q10: What is removed by asanas?
Answer :
👉 Asanas help remove stiffness, toxins, stress, and fatigue from the body. They also improve energy flow, digestion, and mental clarity.
Q11: Can I start yoga at 40?
Answer :
👉 Yes, you can start yoga at 40 or even later. Yoga is safe at any age as long as you practice according to your body’s capacity. It improves flexibility, strength, balance, and mental well-being.
Q12: How to start kids yoga?
Answer :
👉 To start kids yoga:
Begin with fun, simple poses (like Tree Pose, Cat Stretch, Cobra).
Use stories, songs, or games to keep it engaging.
Practice for short sessions (10–15 minutes).
Focus on breathing and relaxation.
Q13: When to avoid yoga?
Answer :
👉 Avoid yoga in the following cases:
During severe illness, fever, or injury.
Immediately after eating a heavy meal.
Women should avoid certain poses during menstruation and pregnancy unless guided by an expert.
People with medical conditions should consult a doctor before practicing.