To maintain a healthy body and mind, kids need to stay active for at least one hour a day. Yoga practice is one of the best ways for kids to stay active and develop strength, coordination, and flexibility while building body awareness and self-esteem.
If you are looking for some yoga poses for kids to support their fitness journey, look no further. Through this blog post, we’ll evaluate the most fun yoga poses for kids and their benefits in detail.
Here are the most calming yoga poses for kids that will make yoga their favorite exercise routine.
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Tree pose is one of the most popular and easy yoga poses for kids that helps improve balance and coordination while strengthening leg muscles.
To do this pose, stand with your feet hip-width apart and shift your weight onto your left foot. Place your right foot on your left thigh with your toes pointing down. Bring your hands together in front of your chest and hold for a few breaths. Then, you can repeat the pose for the other side.
This is one of the more basic yoga poses for kids that improves their posture and strengthens their back muscles.
To start the pose, lie on your stomach with your arms at your sides. Bend your knees and reach back to grab your ankles. Inhale and lift your chest and legs off the ground while pulling your ankles towards your buttocks. Hold for a few breaths and release.
Cat pose is one of the most relaxing animal yoga poses for kids. It is highly recommended for relieving the tension in the spine and neck.
For the cat pose, start on your hands and knees with a neutral spine. As you exhale, round your back towards the ceiling, tucking your tailbone under and dropping your head. Inhale to arch your back, lifting your chest and tailbone. Repeat this flowing movement with your breath.
If you need simple yoga poses for kids that can strengthen the back muscles and improve posture, you can try the cobra pose with your kids.
Start the pose by lying on your stomach with your hands under your shoulders. Inhale and lift your chest off the ground while keeping your elbows close to your sides. You can hold for a couple of minutes and release the pose.
This is one of the best partner yoga poses for kids that helps relieve stress and tension while stretching their hips, thighs, and ankles.
To do the pose, kneel on the floor, sit back on your heels, and fold your torso forward, resting your forehead on the ground while reaching your arms forward or alongside your body. Hold the position for a few moments, allowing your body to relax and release tension.
Downward facing dog pose is one of the most effective yoga poses for 2 kids who have finished a long exercise routine as it can stretch the entire body and build strength.
Start on your hands and knees, then lift your hips up and back, straightening your legs and pressing your heels towards the ground while keeping your hands firmly planted on the mat and your head relaxed between your arms.
If you are looking for two people yoga poses for kids that’ll help them improve posture and strengthen their back muscles, you can try the camel pose.
Start by kneeling on the ground with your knees hip-width apart. Place your hands on your lower back with your fingers pointing down. Inhale and lift your chest towards the ceiling while arching your back.
This is one of the most effective standing yoga poses for kids that can strengthen the legs and core muscles.
To start the pose, stand with your feet together and raise your arms towards the ceiling. Bend your knees and lower your hips down as if you were sitting in an imaginary chair. You can hold the pose for 2-3 minutes.
The plank is a common pose that can be utilized as two person yoga poses for kids. It is a highly effective yoga pose that strengthens the core and improves balance.
Begin by assuming a push-up position with your hands or forearms on the ground directly under your shoulders, arms straight, and toes tucked under. Engage your core, keeping your body in a straight line from head to heels, and hold this position for as long as you can.
This is one of the most fun yoga poses for two kids that enhance balance and coordination while strengthening the legs and core.
To do this pose, stand with your feet hip-width apart and step your left foot back about 3-4 feet. Turn your left foot out to a 90-degree angle and bend your right knee directly over your ankle. Raise your arms towards the ceiling and hold for a few breaths. Repeat on the other side.
Boat pose is one of the best yoga poses for kids that strengthens the abdominal muscles and improves balance and coordination.
Firstly, sit on the ground with your knees bent and your feet flat on the floor. Then, lean back slightly and lift your feet off the ground while straightening your legs. Reach your arms out in front of you and hold for a few breaths.
Shoulderstand is among the hard yoga poses for kids that accelerates circulation and digestion while reducing stress and anxiety.
To shoulder stand, lie on your back with your arms at your sides. Lift your legs towards the ceiling and then lift your hips off the ground while supporting your lower back with your hands.
This is one of the most effective one person yoga poses for kids. It helps improve posture while stretching the chest and shoulders.
To do a bridge pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips towards the ceiling while keeping your feet and shoulders on the ground. Hold for a few breaths.
The butterfly is one of the best yoga poses for 3 kids and more. It can stretch the hips, thighs, and groin muscles while improving flexibility in the spine.
To do this pose, sit on the ground with the soles of your feet together and your knees bent out to the sides. Hold onto your ankles or feet with your hands and gently press down on your knees with your elbows.
This might be one of the best yoga poses for three kids who enjoy practicing as a group. It is a standing pose supporting height growth in kids and enhances mental acuity.
Stand tall with your feet hip-width apart, grounding through all four corners of your feet. Engage your leg muscles, lengthen your spine, roll your shoulders back and down, and extend the crown of your head towards the ceiling.
If you are looking for easy yoga poses for 2 kids, let them try this one. It is a highly relaxing and efficient pose that increases spinal flexibility and strength.
Here's how to do it: lie flat on your stomach, place your arms alongside your body, and lift your chest, arms, and legs off the ground while keeping your gaze forward. Hold the pose for a few breaths, then release and repeat as desired.
This might be one of the most fun 2 person yoga poses for kids that helps release tension in the hips and lower back.
Start by lying on your back, bend your knees toward your chest, and grab the outsides of your feet or ankles. Gently open your knees wider than your torso and draw them toward your armpits, allowing your tailbone to lift off the ground.
Tortoise pose is one of the most relaxing three people yoga poses for kids. The pose stretches hips, thighs, shoulders, neck, and spine. And it also helps to calm individuals' minds.
To practice it, start by kneeling on the floor with your legs wide apart. Slowly lower your torso down, bringing your chest towards the mat and resting your forehead on the ground. Extend your arms forward, reaching out in front of you, or put your shoulders one by one under your knees and focus on steady, deep breaths as you surrender to the gentle stretch of your hips and spine.
If you are looking for three person yoga poses for kids, you can check this one out. It is great for stretching chest muscles and opening up the lungs for better breathing.
To do it, lie on your back with your knees bent and feet flat on the ground, then lift your hips slightly and slide your hands underneath your buttocks. Lower your hips back to the ground, open your chest by squeezing your shoulder blades together, and allow your head to gently rest on the floor.
The benefits of regular yoga practice are not limited to helping kids stay active. Here are some other advantages of practicing yoga poses specifically designed for children.
Yoga poses promote strength, flexibility, and balance in kids. So incorporating yoga into kids' daily routines improves their overall physical development, including muscle tone, coordination, and motor skills.
Maintaining optimal body movements, breathing, and balance during yoga requires strong concentration. In this way, yoga helps kids acquire concentration and focus that can extend to other areas of their lives, such as schoolwork and daily activities.
As kids learn new yoga poses and improve their abilities, they gain a sense of accomplishment, which boosts self-esteem and confidence. Yoga also promotes a positive body image, fostering a healthy self-image.
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Yoga poses entail mindfulness and relaxation techniques, which can help kids manage stress, anxiety, and emotions. Through regular exercise, kids learn to find a sense of calm and relaxation, enhancing their emotional well-being.
Proper alignment and posture emphasized in yoga enhances kids' body awareness to keep good posture. This way, it prevents postural issues and promotes a strong and healthy spine.
The relaxation techniques of yoga, including deep breathing and gentle stretching, help children relax and unwind. Practicing yoga before bedtime can contribute to better sleep quality and help them establish a calming bedtime routine.
So far, we have evaluated the best yoga poses for kids with names and benefits. If there are still some questions left unanswered in your mind, here are the most common questions about kids' yoga practices.
Yes, yoga can be safe for kids when practiced under proper guidance and supervision.
The correct age to start yoga may vary, but generally, children can begin practicing yoga around the age of 4 or 5.
Yes, a 7-year-old can do yoga, but it is important to choose age-appropriate yoga poses and activities.
While not essential, yoga can help kids improve their physical fitness, flexibility, and mindfulness.
You can make yoga fun for kids by incorporating storytelling, music, games, and creative yoga poses into the practice. Or you can try apps like MentalUP that provide yoga poses for kids online.
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