Yoga is a lovely way for children to stay active, stretch out and calm down, and it can be a lot of fun. With a bit of imagination and some simple instructions, children can enjoy yoga at home with nothing more than a mat or a towel. Here are six easy poses, with tips to keep it playful.
Why yoga is good for children
Beyond the stretching, yoga builds body awareness, balance, focus and emotional control. It boosts confidence and helps children relax, and it needs almost no kit, so it is ideal for home.
1. Tree
Why they love it: being a tall tree swaying in the breeze.
How: stand tall, feet together. Lift one foot and rest it on the other ankle, calf or thigh (never on the knee). Hands together at the chest or up like branches. Hold, then swap sides.
Tip: fix the eyes on one spot to help with balance. Wobbling is part of the fun.
2. Cat and cow
Why they love it: being a scared cat and a happy cow.
How: on hands and knees. For cat, round the back up and tuck the chin. For cow, arch the back, look up and let the belly drop. Move slowly between the two with the breath.
Tip: add a meow and a moo.
3. Downward dog
Why they love it: a dog stretching after a nap. It also strengthens arms and legs.
How: from hands and knees, lift the hips up and back so the body makes an upside down V. Hands pressing into the mat, heels reaching for the floor. Hold for a few breaths.
Tip: bent knees are fine. The lift in the hips is what matters.
4. Cobra
Why they love it: slithering snakes.
How: lie on the tummy with hands under the shoulders. Press down and lift the chest, elbows close to the sides. Look up a little. Hold for a few breaths, then lower.
Tip: a hiss on the way up.
5. Child’s pose
Why they love it: curling up small and cosy.
How: from hands and knees, sit the hips back towards the heels, stretch the arms forward and rest the forehead on the mat. Breathe deeply and let everything go soft.
Tip: this is the rest stop whenever they need a break.
6. Warrior two
Why they love it: feeling strong and brave.
How: step one foot back and turn it slightly out. Bend the front knee and stretch the arms out to the sides. Look over the front hand. Hold, then swap sides.
Tip: a warrior standing tall against anything.
Bonus: a yoga adventure
String the poses into a story. A jungle trek might pass slithering cobras, tall trees and stretching dogs. The story keeps them moving and their imagination does the rest.
Tips for grown ups
- Keep it playful. Animal noises, silly names and stories.
- Forget perfect. The aim is to enjoy moving, not to nail the pose.
- Keep it short. Ten to fifteen minutes is plenty, especially for younger children.
- Celebrate the small stuff. Praise every attempt.
Tree, cobra, warrior and friends give children balance, focus and a way to relax, all while playing. Try a few this week and watch the confidence grow.
