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Children's Activities

The Most Beneficial Yoga Poses for Kids

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4 Beneficial Yoga Poses for Kids

Yoga for kids is catching on like wildfire. It *may* be because toting the babies to work out is the only way you can actually make time to work out…but we’re also catching on to the countless benefits for children’s bodies and minds. Whether your kids have tummy troubles, difficulty sleeping, or need to build up confidence, yoga is often a great addition to the ‘treatment plan’.

These exercises can be done easily in your own home, so (after checking with your doctor) read on and try out some of our favorite yoga poses for kids!


yoga poses for kids - cow pose

How it Helps: Cat/cow helps kids warm up by loosening the spine, neck, and hips and helping them connect with their breath for the poses that follow.

How to Do It:

  1. Move into Cow Pose by inhaling as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
  2. Broaden across your shoulder blades and draw your shoulders away from your ears.
    Next, move into Cat Pose by exhaling, drawing your belly to your spine and rounding your back toward the ceiling.
  3. Go back and forth between the two poses – Cow on the Inhale and cat on the exhale – relating 5-20 times.

yoga poses for kids butterfly pose

(Photo Credit: B&S Sports)


How It Helps: In addition to boosting flexibility, butterfly pose is a soothing post for what ails you ‘down below’. For one, it helps with digestion and promotes healthy bowel movements. For teen and preteen girls, it also eases menstrual cramps.

How to Do It:

  1. Come to a seated position and bring the soles of your feet together to touch.
  2. Hold your feet between your hands slowly move your chest forward and down, feeling a light stretch in your back.
  3. Hold the pose, breathing deeply, for 30 seconds.

yoga poses for kids hero pose


How It Helps: Because of the upright spinal alignment in the pose, Hero Pose improves posture and helps to relieves asthma.

How to Do It:

  1. Kneel on your mat with your knees together and thighs perpendicular to the floor. Separate your feet slightly wider than hip width apart, point your toes straight back with the tops of your toes touching the floor.
  2. Bend your knees a bit, lean forward, and place your hands on your calves.
  3. Lower your backside to sit on the floor, and stay on this pose for 1-5 minutes.

yoga poses for kids - tree pose


How It Helps: Tree pose is great way to help kids slow down when they are overwhelmed, anxious, or on the verge of a tantrum. Standing tall and proud with good posture, it’s also known to quickly channel confidence and boost self-esteem.

How to Do It:

  1. Stand upright with all four corners of each foot rooted into the floor.
  2. Begin to shift your weight into your right foot, and then lift your left off the floor.
  3. Bend your left knee and bring your left foot to your inner right thigh.
  4. Take 5 to 10 breaths, repeat on the other side.

Kid-Friendly Hack: To help keep your balance, focus your gaze on a stationary object centered ahead of you. If your child is feeling frustrated and struggling to keep their balance in the beginning, have them stand with their back against a wall until they find their footing.

Do your kids have a favorite yoga pose that we missed? Tell us in the comments!

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