22 Fun, Easy, and Safe Yoga Poses For Kids
Kids are naturally active and full of energy. They are very curious and eager to learn, absorbing everything around them like a sponge. Also, at the stage of monkey-see, monkey-do, they could pretty much copy everything they set their eyes on.
This is a great opportunity for parents to teach kids how to channel their energy in activities that will greatly benefit their development, growth, and creativity.
Kids nowadays are attached to their electronic devices which can cause adverse effects on their vision, promote bad posture, over-stimulation, irritability, and difficulty to focus, among other things.
So, instead of allowing them hours of screen-time, why not encourage them to try something new, fun and full of energy, like yoga? Yes, yoga can be accessible to children as early as 2 years old. Introducing the practice of yoga to children at an early age will enable them to bring awareness to their body, manage their stress through breathing, meditation and movement, develop focus and concentration, build confidence and a good alternative to just being on their gadgets all day. You just need to include the most important motivational factor: FUN.
Make it your quality bonding time with your kids! Use props and toys, make sounds, and let your imagination run free. Start with a few basic poses which you can build up from there.
Here are some fun yoga poses for kids.
1. Easy Pose [can be called: Indian Sit or Resting on a Cloud]
Sit on the mat, cross your shins and place your hands on your knees, ask them to close their eyes and give instructions to breathe in and out to bring awareness to their breath (good for opening and closing).
2. Tabletop Pose [Table or Bridge]
Come onto all fours on your mat with your hands and knees, spread your fingers comfortably wide, separate your hands shoulder-width distance apart and your knees hip distance apart, keep the spine long and straight and the neck in a neutral position (eyes straight down at the floor).
3. Cow Pose [Cow or Wolf]
Come down on all fours on your mat with your hands and knees (tabletop), this time draw the tailbone up, bring the chest forward, and look up while making moo sounds.
4. Cat Pose [Cat or Lion]
Come into all fours on your mat with your hands and knees, draw the tailbone down, hug the belly in, round the back and make the spine curve like a cave, tuck the chin into your chest, and give out your best meow.
5. Balancing Tabletop Pose [Balancing Fox or Lizard]
When in tabletop pose, lift the left leg straight back (hip level) and raise the right arm forward (switch to other side).
6. Downward Facing Dog Pose [also Dog or Bear]
From tabletop pose, curl your toes under and press the palms down to the mat, lift the hips up, straighten the arms, press your thighs back, lift the hips up and back, relax the neck, let the head hang, look in between your thighs.
7. Three-legged Dog Pose [Dog or Donkey]
From Downward-facing Dog Pose, lift one leg at a time.
8. Cobra Pose [Cobra or Python]
Lie on your tummy, place your palms down on the mat next to your shoulders, press the palms down, lift the chest, shoulders and head off the mat, make hissing sounds.
9. Child’s Pose [Puppy or Turtle or Rock]
From tabletop, separate your knees wider than hip-width distance apart, sit your buttocks down to your heels, bring the forehead down to the mat and stretch your arms out forward, and put the palms down flat on the mat. (This is a resting pose, you can do this pose anytime you need to rest or take a break).
10. Mountain Pose [Mountain or Stick or Bamboo]
Stand tall with your feet hip-width apart and parallel to each other, widen the shoulder, look straightforward, straighten your arms alongside your body, and face the palms forward.
11. Extended Arms in Mountain Pose [Touching the sky or Reaching for the Stars]
From mountain pose, raise your arms up high, hands shoulder-width distance apart or prayer hands, and look up at your thumbs.
12. Chair Pose [Chair or Horseback Rider]
From mountain pose, imagine you have an invisible chair behind you. Bend your knees, sink the hips low as if you will sit down, lift your arms forward and reach up.
13. Low lunge [Touch the Ground or Stay Low]
From Downward-facing Dog Pose, step the right foot in between your hands, lower the back knee down the mat, stack right knee above the ankle and when you get your balance, slowly lift the torso up and reach your arms up to the sky (repeat other side – left foot in front).
14. High lunge [Runner, Tiger, Jaguar]
From Downward-facing Dog Pose, step the right foot in between your hands, keep the back leg straight, bend right foot about 90 degrees, option to stay here or once you are stable, draw the belly in, lift the torso up, and raise the arms.
15. Warrior 2 [Surfer, Skateboarder, Balancing Acrobat]
From Mountain pose, separate your feet about 3 feet apart, all toes pointing forward, turn right leg out and left leg slightly in, bend the right knee about 90 degrees and stack the knee above the ankle, raise both arms out to the side, and gaze softly over the right hands.
16. Plank Pose [Bridge, Slide, Plank, Ramp, Surfboard]
From tabletop, curl your toes under, straighten both legs towards the back, hug the belly in and create a long straight line from the heels to the crown of the head.
17. Bridge Pose [Bridge, Ramp, Overpass]
Lie on your back, bend your knees and move your feet closer to your buttocks, separate your feet hip-width distance and parallel, toes pointing forward, straighten the arms alongside your body and lift your hips off the mat.
18. Tree pose [Tree or Flamingo or Cactus]
From Mountain Pose, shift your weight to your left leg, bend your right knee and place the sole of your right foot on the left leg’s inner calf or inner thigh, bring your hands in prayer position in front of your chest or raise your arms up to the sky or sway them like a tree.
19. Squat Pose [Duck or Goose or Frog or Ape]
From Mountain pose, separate your feet wider than hips-width distance apart, turn both legs out a little, bend your knees and lower the buttocks down to the level of your ankles, bring your hands in front of your chest in prayer position or waddle like a duck and give your best quack.
20. Knees to Chest Pose [Hermit or Hiding Place or Rock]
Lie on your back, bend your knees and hug both knees into your chest (you can add challenge to this pose by trying to touch your forehead to your knees).
21. Happy Baby Pose [Baby or Crab]
Lie on your back, hug both knees into your chest and grab the outer side of your feet with your hands and rock yourself from side to side like a baby.
22. Corpse Pose [Resting]
Lie down on your back, separate your legs as wide as your mat, straighten your arms alongside your body, turn the palms up, close your eyes and stay still.
Weave these poses together in the form of a story or a song. You may also choose a specific theme the kids will enjoy like a day at the zoo or any kind of fun adventure. Check out yoga cards for kids online for more creative ideas. And remember to allow kids to fall down, make mistakes, and move comfortably at their own pace. Make sure they are safe and properly aligned while also having fun and creating a safe space for kids to be inspired, imaginative, and energetic. The possibilities are endless with time well spent when performing these fun yoga poses for kids.