10 Yoga Poses That Kids Will Get Excited About

Practicing different yoga poses is not only a perfect way for your kiddo to move their bodies but also an excellent way to introduce calmness to children. Studies show that practicing yoga can allow kids to have a stress-free and balanced life, as well as stable mental health.

And despite what may be portrayed in the media, you don’t have to be an expert to enjoy or benefit from the practice.

10 Yoga Poses That Kids Will Get Excited About
Image via Shutterstock

If you are new to yoga, it is a philosophy that teaches the ability to unite the physical, spiritual, and emotional aspects of a person and helps them to reach a state of inner peace and mindfulness.

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In addition, yoga can help kids develop interpersonal relationships, stress management, and mindfulness. It is also believed that yoga may be helpful while dealing with several physical and emotional problems. It could be used as a tool to bring a balance in life. Here are some of the possible health benefits of yoga:

  • Improves body balance, strength, and aerobic capacity
  • Helps reduce chronic pain such as muscle pain
  • Enhances the quality of sleep
  • Can reduce the release of stress hormones like cortisone, and, therefore, is effective in reducing stress, anxiety, and fatigue
  • Works on the child’s classroom behavior, focus, and academic performance
  • Improves the quality of life by bringing emotional balance, since yoga is a non-competitive activity
  • Helps children improve resilience, mood, and self-regulation skills
  • Six months of yoga, including meditation, asanas, and pranayama (breathing exercises), have shown to reduce body weight, improve endocrine functions and memory

So, if you’re on board with helping your little one get into yoga, let’s begin with the basics. While there are different styles of yoga, including body postures, breathing exercises, and meditation — it may be helpful to first focus on the movement and on how to make it interesting for them initially.

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And remember, yoga doesn’t require a fancy mat, a big space, or intricate equipment. It can happen in the backyard, in the basement, on a sidewalk, wherever your heart desires really!

10. Bridge Pose (Setu Bandha Sarvangasana)

  1. Lie on the back.
  2. Bend the knees a little and keep the feet flat on the floor, hip-width apart.
  3. The knees and ankles must be in a straight line.
  4. Place the arms in a resting position beside the body, with the palms downwards.
  5. Take a deep breath and lift the lower, middle, and upper back off the floor.
  6. Balance the body in a way that the arms, shoulders, and feet support the body weight.
  7. Keep the buttocks tight.
  8. Have the fingers interlaced, and hands pushed to the ground to help lift the torso higher.
  9. Let your child hold this posture for as long as they are comfortable and breathe slowly while they are in the pose.
  10. Exhale and release.

9. Tree Pose (Vrksasana)

  1. Begin the posture with the mountain pose, wherein the legs are straight, hands at the sides, back straight, and thigh muscles firm.
  2. Lift the right foot with the knee out.
  3. Place the right foot on the left inner thigh in a position where it feels comfortable.
  4. Press the hands together above the head.
  5. Gaze at a point about five feet away.
  6. Hold the position for 30 seconds to a minute.
  7. Return the hands to the chest and then lower the right leg.
  8. Repeat it on the left leg.

8. Cobra Pose (Bhujangasana)

  1. Lie face down with the tips of the feet flat on the floor and palms on either side of the body.
  2. Pull the shoulders slightly back towards the spine.
  3. Engage the abdomen throughout the exercise as it keeps the lower back protected.
  4. Lift the body into a cobra pose while keeping the chin up. Use the hands for support, but without putting unnecessary pressure.
  5. Hold the posture for 15 to 30 seconds, before gently releasing the body to the floor.

7. Cat Pose (Marjaryasana)

  1. Take a tabletop position using the hands and knees.
  2. The knees should be directly below their hips, and toes curled.
  3. The wrists, elbows, and shoulders should be straight and perpendicular to the floor.
  4. Center the head in a neutral position with eyes looking at the floor.
  5. With an exhalation, arch the spine up towards the ceiling.
  6. Release the head towards the floor without forcing the chin towards the chest.
  7. Come back to the initial tabletop position while inhaling slowly.

6. Bow Pose (Dhanurasana)

  1. Lie flat on the stomach, keeping the arms stretched along the sides of the body and head resting gently on the mat.
  2. Inhale and bend the knees bringing the feet towards the hips.
  3. Grasp the ankles using both the hands.
  4. Lift the shoulders, torso, legs, and hips off the floor while gazing straight ahead.
  5. Hold the posture for four to five breaths, then lower the knees and release the feet.
  6. Rest on the stomach.

5. Frog Pose (Mandukasana)

  1. Start by going on the floor on the hands and knees.
  2. Position the knees a few inches apart and place the feet right behind the knees.
  3. Place the palms right under the shoulders with the fingers facing forward.
  4. Look downwards and focus at a point between your hands.
  5. Now, push the tailbone towards the back. This will stretch the spine. This position is known as the table position.
  6. Slowly move the knees outwards to the sides. Then align the ankles and feet with the knees in a straight line.
  7. Start to slide downwards while keeping the palms flat against the floor.
  8. Exhale and keep pushing the hips backwards until a stretch is felt.
  9. Now, hold this position for three to five breaths.
  10. Come back to the table position again.

4. Easy Pose (Sukhasana)

  1. Sit upright with legs crossed.
  2. Rest the hands on the knees with the palms facing up.
  3. Evenly balance the weight across the sit bones.
  4. Keep the head, neck, and spine aligned all along.
  5. Elongate the spine but without stiffing the neck.
  6. The feet and thighs should be relaxed.
  7. Retain this posture for a minute.
  8. Release and change the cross-legged position.

3. Butterfly Pose (Baddha Konasana)

  1. Sit with the spine upright and legs spread out straight.
  2. Fold the legs so that the feet are touching each other. Hold them with the hands.
  3. While exhaling, gently move the thighs and knees in a downward motion.
  4. Then start flapping the legs up and down, like the wings of a butterfly.
  5. The flapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.
  6. Slow down gradually and then stop.
  7. Gently release the posture while exhaling.

2. Corpse Pose (Savasana)

  1. Lie on the back with legs straight and arms at the sides. The arms should be at a minimum distance of six inches away from the body.
  2. Keep the eyes closed, and palms faced upwards.
  3. Keep the feet drop open.
  4. Breathe normally while resting the body’s weight on the ground.
  5. Slowly exhale while relaxing and de-stressing all the body parts.

1. Chair pose (Utkatasana)

  1. Inhale and raise the arms above the head.
  2. Bend the knees forward while exhaling; the thighs should be parallel to the floor.
  3. While performing it, the knees will project slightly ahead.
  4. Lift your arms and stretch them straight.
  5. Keep the tailbone down and the lower back long.
  6. Keep the breath steady and easy throughout.
  7. Keep the gaze forward.
  8. Retain this posture for as long as comfortable, but not more than a minute.

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