Parenting Tips

10 Easy Yoga Poses For Your Kids and Its Benefits

10 Easy Yoga Poses For Your Kids and Its Benefits
09 Feb 2024

As a parent, nurturing your child's physical and mental well-being is a top priority. Incorporating yoga into your child's routine is an excellent way to promote overall health and mindfulness. 

In this article, we will explore 10 easy and enjoyable yoga poses for kids, providing a step-by-step guide on how to perform each pose and highlighting the numerous benefits they offer.

10 Easy Yoga Poses For Kids To Try

In the hustle and bustle of modern life, providing children with tools to navigate stress, enhance focus, and foster physical well-being has become increasingly vital. Yoga, with its blend of gentle movements, controlled breathing, and mindfulness, emerges as a holistic practice offering an array of benefits for young minds and bodies. 

Beyond the physical aspects, yoga equips children with invaluable tools for emotional regulation, concentration, and self-awareness. As parents, introducing your children to the world of yoga not only encourages a healthy lifestyle from a young age but also establishes a foundation for lifelong well-being. 

To kick start this journey, here are 10 delightful and easy-to-follow yoga poses that promise both fun and numerous advantages for your little ones:

1. Mountain Pose (Tadasana)

Easy Yoga Poses For Kids - Mountain Pose (Tadasana)

Stand tall with your feet together, arms by your sides, and palms facing forward. Inhale deeply, lifting your arms overhead and pressing your palms together. Keep your gaze forward and hold this posture for 20-30 seconds. This pose enhances posture, balance, and concentration, serving as an excellent foundation for other standing poses.

2. Downward Dog (Adho Mukha Svanasana)

Easy Yoga Poses For Kids - Downward Dog (Adho Mukha Svanasana)

Start on your hands and knees, lifting your hips towards the ceiling to form an inverted V-shape. Straighten your legs, maintain shoulder-width apart arms, and relax your head between your arms. Hold this position for 20-30 seconds. This pose not only strengthens the arms and legs but also stretches the spine, contributing to improved focus and concentration.

3. Tree Pose (Vrksasana)

Easy Yoga Poses For Kids - Tree Pose (Vrksasana)

Stand on one leg and bring the sole of the opposite foot to the inner thigh or calf while pressing your palms together in front of your chest. Find a focal point to aid in balance and maintain the pose for 20-30 seconds. Switch legs and repeat. This posture not only enhances balance, concentration, and leg strength but also promotes a sense of calmness.

4. Butterfly Pose (Baddha Konasana)

Easy Yoga Poses For Kids - Butterfly Pose (Baddha Konasana)

Sit with the soles of your feet together, allowing your knees to drop to the sides. Hold your feet, sit up straight, and gently flap your knees up and down like butterfly wings for 30 seconds. This pose stretches the inner thighs, enhances flexibility, and aids in digestion.

5. Cobra Pose (Bhujangasana)

Easy Yoga Poses For Kids - Cobra Pose (Bhujangasana)

Lie on your stomach, place your hands under your shoulders, and lift your chest off the ground while keeping your elbows slightly bent. Inhale as you lift, lengthen your neck, and look up, holding the position for 20-30 seconds. This pose strengthens the back, opens the chest, and improves posture.

6. Child's Pose (Balasana)

Easy Yoga Poses For Kids - Child's Pose (Balasana)

Kneel on the mat, sit back on your heels, and reach your arms forward with palms resting on the floor. Relax in this position, focusing on deep breaths, and hold for 30 seconds to 1 minute. This pose relaxes the back, neck, and shoulders, calms the mind, and promotes a sense of tranquility.

7. Warrior Pose (Virabhadrasana)

Easy Yoga Poses For Kids - Warrior Pose (Virabhadrasana)

Stand with your legs wide apart, turn one foot outwards, and bend the knee while keeping the other leg straight. Raise your arms parallel to the floor, gaze over the front hand, and hold for 20-30 seconds. Switch sides. This posture strengthens legs and arms, improves balance, and instills confidence.

8. Cat-Cow Pose (Marjaryasana-Bitilasana)

Easy Yoga Poses For Kids - Cat-Cow Pose (Marjaryasana-Bitilasana)

Start on your hands and knees, inhaling as you arch your back into the Cow position and exhaling as you round it into the Cat position. Repeat this flow for 1-2 minutes, coordinating breath with movement. This sequence promotes spine flexibility, massages internal organs, and enhances breathing.

9. Bridge Pose (Setu Bandhasana)

Easy Yoga Poses For Kids - Bridge Pose (Setu Bandhasana)

Lie on your back, bend your knees, and place your feet hip-width apart. Lift your hips towards the ceiling while clasping your hands under your back. Hold this position for 20-30 seconds, squeezing your glutes and thighs. This yoga pose strengthens the legs, opens the chest, and alleviates stress.

10. Happy Baby Pose (Ananda Balasana)

Easy Yoga Poses For Kids - Happy Baby Pose (Ananda Balasana)

Lie on your back, bend your knees, and grasp the outer edges of your feet, pulling them towards the floor by your sides. Rock gently from side to side while holding this position for 30 seconds to 1 minute. This pose stretches the inner thighs and lower back, promotes relaxation, and aids in digestion.

Which Yoga Pose You Are Going To Try First?

Introducing your child to yoga at an early age not only promotes physical health but also instills mindfulness and emotional well-being. These 10 easy yoga poses provide a fantastic starting point for your child's yoga journey, fostering a lifelong appreciation for health and self-care. Embrace the joy of yoga together and witness the positive impact it can have on your child's overall development.

Furthermore, if you're considering enrolling your children in a yoga program, you can choose Rockstar Academy. Renowned for its comprehensive Sports & Performing Arts programs, including yoga, Rockstar Academy offers a nurturing environment where children can thrive physically and emotionally. 

Take advantage of their free trial class to explore the benefits firsthand. Contact Rockstar Academy today and embark on a journey of holistic growth for your little ones!


1. How often should my child practice these yoga poses?

Aim for 10-15 minutes of daily practice or incorporate them into your child's routine a few times a week for maximum benefits.

2. Are these poses safe for children of all ages?

Yes, these poses are generally safe for children. However, it's advisable to consult with a healthcare professional or a certified yoga instructor if your child has any pre-existing health conditions.

3. What if my child finds it challenging to hold a pose for the recommended time?

Encourage your child to start slowly and gradually increase the duration as they become more comfortable. The key is to make it an enjoyable and stress-free experience.

4. Can I join my child in practicing these poses?

Absolutely! Yoga is a wonderful activity to share with your child, fostering a sense of connection and well-being for both of you.