6 best yoga poses for kids

The poses young yogis need to know

Girl doing yoga pose
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Over the years yoga has become one of the UK’s favourite go-to ways of working out, helping to promote mental wellness, flexibility and core strength.

The benefits of yoga are well documented, with one study noting improvements in children’s attention spans, academic performance, social interactions, self confidence and ability to deal with stress and anxiety after taking part in a 10-week classroom yoga programme.

As other recent studies have seen similar improvements in behaviour management and anxiety levels, it makes sense to start kids on yoga early. A simple yet readily accessible way of incorporating fitness and mindfulness into daily life, yoga is one of the best ways to encourage children to take up a healthy habit and develop their sense of focus.

With countless poses suited to a range of skills and abilities, you can’t go far wrong as everyone can practise at their own level. To find out what the best yoga poses for kids are to get started with, we spoke to yoga teacher Emily Harding of Yeh Yoga.

Yoga pose - cat pose
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1. Cat-Cow (Chakravakasana)

How to do it:

First up is Cat-Cow. A soft flow between the two poses of cow tilt and cat stretch, this makes for a gentle warm up sequence. Begin in cow pose – start with your hands and knees in a tabletop position, ensuring your knees are directly below your hips and wrists and shoulders are in line. As you look up, draw your stomach towards the ground, breathing in. Next, move into cat pose by exhaling and arching your back as an angry cat would, allowing your head to draw in and rest by your chest. Repeat the motion 5-15 times, incorporating breathing in with cow and out with cat.

Why it’s a great yoga pose for kids:

Any animal themed pose is sure to go down well, and the movement in this ideal for warming up the spine. This playful pose helps to open the chest, encouraging breathing to slow and become deeper.

Girls doing tree pose
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2. Tree Pose (Vrksasana)

How to do it:

Next up is tree pose, a popular balancing pose that’s sure to be enjoyed by kids and adults alike. Begin by standing as normal, then shift your weight to your left leg before bending your right knee to place the sole of your right foot on the inside of your upper thigh. Once you feel steady place your hands together in prayer position and hold. Focus your gaze on one stable point in front of you to help your balance.

Why it’s a great yoga pose for kids:

‘This is such a great one for kids because they like the challenge of balancing on one foot and becoming still like their favourite tree!’ says Emily.

‘Kids can be a zillion miles an hour, so this is a great way to encourage them to slow down and focus on one thing at a time. For an added fun challenge, encourage them to see where their foot comes to on their leg, without using their hands to pull it higher! For the ultimate laughter inducing challenge, encourage them to see if they can slowly raise their arms above their head and then close their eyes. Remind kids that it's not about being perfectly still here... it's okay if it's a bit windy in the forest!’

cobra pose
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3. Cobra pose (Bhujangasana)

How to do it:

Start by lying face down with your legs straight behind you and spread a few inches apart. Next, put your hands under your shoulders with your fingers facing the front of the mat and keep your elbows tight by your body. As you lift your head and chest off the floor, inhale deeply and draw back your shoulders, pushing your chest forward.

Straighten your arms as much as your body will allow for. There should be minimal weight on your hands, with your thighs firmly on the floor. Hold the pose for up to 1 minute, exhaling after you release your form and lower your chest back down to the mat.

Why it’s a great yoga pose for kids:

Kids are naturally more flexible, and this pose is a perfect way to stretch out the spine. An ideal pose for counteracting slouching in front of a TV all day, the cobra is a relatively simple one for beginners to pick up – just make sure not to overdo the back bend.

downwards dog yoga pose
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4. Downward Facing Dog (Adho Mukha Svanasana)

How to do it:

Start in a table top position, spreading your fingers wide to support yourself. Next, tuck your toes and lift your knees from the floor so that your hips are raised up. Start straightening your legs and allow your gaze to fall between your legs, though be careful not to lock your knees. Hold this position and breathe.

Why it’s a great yoga pose for kids:

‘Kids are already so super flexible, so I tend to encourage them to do poses which are more about slowing down, focusing and also staying strong!’ says Emily.

‘Downward facing dog is a great one for kids as it gives them a different perspective on the world (literally) as we can encourage them to look towards their tummy, or look upside down past their knees. Asking them to watch their tummy rise and fall as they breathe, is another nice way to encourage focus on one simple thing at a time.’

warrior 3 pose 
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5. Warrior 3 (Virabhadrasana 3)

How to do it:

‘The shape of warrior 3 can be very similar to pretending to be a superhero!’ says Emily.

Begin standing as normal before inhaling and reaching your arms overhead. On your exhale begin extending your right leg straight back as you transfer your weight into your left leg.

Emily says ‘Continue the story time and paint the story of staying still on their standing leg (a little bend in the knee is okay here) whilst they challenge their balance by standing on one leg (strengthening that leg) and dedication of focus as they bring their arms out in front of them to stay strong and fly like their favourite hero!’

Straighten both legs as much as you can before then moving to bring the torso parallel to the floor. With your gaze down, remain in the pose for up to 10 breaths.

Why it’s a great yoga pose for kids:

A strengthening exercise that improves posture and requires a certain level of focus and coordination, warrior 3 presents a challenge for kids that is sure to engage them. Emily adds ‘For more balancing fun, see if your kids can bring their hands back one at a time, whilst they then try to fly forward with one hand leading on each side, before switching legs.’

girl doing savasana
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6. Corpse pose (Savasana)

How to do it:

Lie flat on your back. Letting your arms and legs fall open, angle your arms slightly away from your body with your palms facing upwards. As you close your eyes focus on the pattern of your breathing, allowing your body to rise and fall. Stay in this pose for 5-10 minutes depending on preference.

Why it’s a great yoga pose for kids:

While this pose might sound easy in theory, in practise it can be difficult to keep kids still and focused on their breathing. The perfect thing to unwind from a yoga session with, the corpse pose offers a simple yet soothing alternative to the usual child’s pose and a chance for kids to refine their focus.

Yoga is a fantastic way of introducing children to mindfulness while helping to develop flexibility and core strength.

Having been proven to promote calmness and improve behavioural issues, starting yoga at an early age is a valuable skill that allows kids to hone their sense of focus – something that will improve other elements of their life like performance in school. So, get them started on yoga now and you’re helping them build healthy habits for the future.



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