Rishikul Yogshala Rishikesh

Yoga For Kids: 9 Easy & Beneficial Yoga Poses for Kids

Yoga for Kids

The majority of a child’s time is divided between extracurricular activities and schoolwork. There isn’t much free time for recreation. Early on in childhood, they are exposed to excessive stimulation, diversions, and peer and academic pressure.

Additionally, they are troubled by their own anxieties and insecurities. Children who struggle in this highly competitive atmosphere may benefit from yoga and give their characters a boost of enthusiasm and assurance.

Here are 9 easy and effective yoga poses for kids that will help them with their physical as well as mental well-being.

List of Yoga Asanas for Kids

Ardha Padmasana or Half-Lotus Pose

Baddha Konasana or Butterfly Pose

Balasana or Child’s Pose

Bhujangasana or Cobra Pose

Dhanurasana or Bow Pose

Paschimottanasana or Seated Forward fold

Sarvangasana or Shoulder Stand Pose

Savasana or Corpse Pose

Surya Namaskar or Sun Salutation

Health Benefits of Yoga Poses for Kids

Let us now understand the benefits of yoga asanas for kids. Additionally, we’ll also demonstrate how to perform each of these yoga poses.

1. Ardha Padmasana or Half-Lotus Pose

Although the half-lotus posture is a simpler variation of the full lotus pose, it nevertheless has the same benefits. It is crucial to remember that in order to achieve equivalent effects on both sides of the body, this position must be performed on both.

How to Practice Ardha Padmasana Yoga Asanas for Kids?

Take a seat on the ground.

Legs folded in front of the body.

Flex the feet as you raise the left leg over the right.

Now repeat by raising the right leg over the left one.

Benefits of Ardha Padmasana Yoga Pose for Kids

Increasing relaxation

Getting calm

Boosting creativity

Increasing awareness 

Improving posture

Letting go of upper bodily tightness

2. Baddha Konasana or Butterfly Pose

Kids love to strike the butterfly pose or the Baddha Konasana. Even though yoga pose is meant for kids and is very easy to practice, it also offers a number of health benefits. 

How to Practice Baddha Konasana Yoga Asanas for Kids?

Place your feet together and your knees out to the sides as you sit on the ground.

This position may be maintained while inhaling deeply or while fluttering the legs like butterflies.

Pause between breaths.

Benefits of Butterfly Yoga Pose for Kids

Stimulating innovation

Strengthening the abdominal and leg muscles

Better digestion

Reducing stress and relaxing down

Head pain relief

Minimizing weariness

3. Balasana or Child’s Pose

One of the easiest yoga asanas for kids is the child’s pose. The Balasana is performed by folding forward while sitting back on the heels, extending the arms ahead of the body, and placing the forehead on the floor. 

How to Practice Balasana Yoga Asanas for Kids?

Get down on your knees and hands.

Push the hips in the direction of the heels.

The arms might be curved down at the sides or spread out in front of the torso.

Benefits of Child’s Pose Yoga Pose for Kids


Lowering tension

Staying rooted

Calming down 

Upper body, hips, ankles, and legs flexibility

4. Bhujangasana or Cobra Pose

The cobra posture involves lying on one’s tummy, placing one’s hands flat on the floor in front of the shoulders, and slightly straightening one’s arms to elevate the chest up.

When performing this position, one should be careful to only push up as high as their back muscles will allow them to. This ensures the body is stable and prevents overextension.

How to Practice Bhujangasana Yoga Asanas for Kids?

Begin with laying on your stomach.

Under the shoulders, place the hands flat on the ground.

Lift yourself up by using your core and back muscles.

For a few breaths, maintain the position.

Benefits of Cobra Yoga Pose for Kids

Boosts positive

Lowering stress

Stretching the chest, arms, back, and abdominal muscles

Improving imagination

Increasing awareness

Improving posture

Minimizing tiredness

Encouraging adequate blood flow

5. Dhanurasana or Bow Pose

Back stretching poses like Dhanurasana is an excellent yoga for kids. In fact, it is one of the top three back stretches. Regular practice of this pose might assist in flexibly strengthening the back. It offers the back a terrific workout.

How to Practice Dhanurasana Yoga Asanas for Kids?

Lay on your stomach on a mat.

By bending your knees, raise your feet.

Use your hands to support your ankles.

Inhale deeply. Pull your feet up off the ground with the help of your hands so that your thighs are raised. Lift your head, shoulders, and chest off the ground at the same time.

Stand up.

Maintain this position for at least 5 to 8 seconds, and preferably longer.

Benefits of Bow Yoga Pose for Kids

Enhances the muscles of the legs and arms

Makes the back flexible and sturdy

Relieves weariness and tension

6. Paschimottanasana or Seated Forward Fold

The wide-angle sat front bend and the seated forward fold are related. However, the legs are now out in front of the torso rather than out to the sides, which results in a very different stretch.

How to Practice Paschimottanasana Yoga Asanas for Kids?

Flexing the feet, extend the legs in front of the torso.

Raise your arms.

As far as is comfortable, lean forward.

Reach for the legs if you can’t get to the feet.

Pause between breaths.

Benefits of Seated Forward Fold Yoga Pose for Kids

Lowering stress

Better digestion

Less frequently experiencing stomach discomfort

Reduction of anxiety

Head pain relief

7. Sarvangasana or Shoulder Stand Pose

Sarvangasana, as its name implies, is a full-body practice that targets a variety of muscle groups and benefits your balance, posture, and sense of calm in several ways. Sarvangasana, often known as the “Queen of Asanas,” is very helpful in preserving both physical and emotional health.

How to Practice Sarvangasana Yoga Asanas for Kids?

Lie flat on your stomach or in a horizontal posture.

Lift your legs to a 90° angle by slowly raising them up.

By lifting the buttocks, pull the legs toward the head.

Legs raised, with the torso and belly attempting to make a straight line.

For stability, place your palms on your back.

Put your chin up against your chest.

Hold the pose for as long as it is comfy.

Benefits of Shoulder Stand Yoga Pose for Kids

Increases blood flow to the brain, which nourishes it.

Improves flexibility in legs and arms.

Maintains the flexibility of the spine, enabling participation in a variety of physical activities

8. Savasana or Corpse Pose

Kids probably discover the “savasana” it ends up being their favorite yoga for kids.

It conjures up ideas of serenity, repose, drifting away, and occasionally even dozing when a well-trained body and at-ease mind fall into the mattress at the end of a practice.

How to Practice Savasana Yoga Asanas for Kids?

Legs flat and hands at your sides while you lay on your back. Place your hands facing up and let your feet land in a comfortable posture. Keep your eyes closed.

Breathe normally.

Benefits of Corpse Yoga Pose for Kids

Calming anxiety and staying grounded

Helping relaxation

Increases focus

9. Surya Namaskar or Sun Salutation

An ancient yoga practice called a Sun Salutation, also called Surya Namaskar, consists of 12 positions that are connected to create a flow in today’s society.

How to Practice Surya Namaskar Yoga Asanas for Kids?

Every Sun Salutation round consists of two sets, each set consisting of 12 yoga positions:

Pranamasana (Prayer pose)

Hastauttanasana (Raised arms pose)

Hastapadasana (Standing forward bend)

Ashwa Sanchalanasana (Equestrian pose) with your right leg back

Dandasana (Stick pose)

Ashtanga Namaskara (Salute with eight parts or points)

Bhujangasana (Cobra pose)

Adho Mukha Svanasana (Downward facing dog pose)

Repeat Ashwa Sanchalanasana (Equestrian pose) with your left leg back

Repeat Hastapadasana (Standing forward bend)

Repeat Hastauttanasana (Raised arms pose)

Tadasana (Mountain Pose)

Benefits of Sun Salutation Yoga Pose for Kids

The nervous system is relaxed. This assists in overcoming problems like exam fear.

Increases the hips’ and legs’ flexibility. enhances motion.

Strengthens the muscles of the back. This makes playtime more adaptable.

Improves posture at the study desk. 

Enhances memory.

It is impossible to overstate the benefits of doing Surya Namaskar for one’s general well-being.

Closing Thoughts on Yoga for Kids

Mastering balance and providing a lot of sensory input are both parts of yoga. This makes it an excellent tool for children with sensory processing issues. For kids on the autistic spectrum, yoga is particularly beneficial because of its sensory benefits.

Starting a yoga practice at a young age has many benefits. It offers a youngster a solid basis to build upon as they mature. To learn more about such asanas, hop on to our 300 hour yoga teacher training program as we open new slots for classes with the best yoga instructors at Rishikesh.

Yoga for Kids – FAQs

1) Which yoga is best for a child?

Some of the best yoga for kids is Ardha Padmasana, Baddha Konasana, Balasana, Bhujangasana, Dhanurasana, Paschimottanasana, Sarvangasana, Savasana and Surya Namaskar.

2) What is the best age to start yoga for kids?

Kids can begin practicing yoga as early as they can follow directions. It is ideal for children to be capable of comprehending and following directions when they are 4 years old and older.

3) Can a 5-year-old do yoga?

Yoga should preferably be practiced from an early age so that children may develop into well-rounded individuals and not later turn to yoga to address physical and mental problems.