Besides the obvious physical benefits of yoga, such as increased flexibility, coordination, and balance, there are just as many emotional and mental benefits for kids. More than ever, schools are teaching kids yoga poses as part of their social-emotional learning (SEL) curriculum since yoga helps students develop the self-awareness and self-control they need to succeed both inside and outside the classroom. Regular yoga practice helps kids improve memory, focus, and clarity, as well as relieve stress. Yoga can even be used to help curb behavioral issues, especially those that stem from impulsivity, since yoga encourages patience and regulation. Plus, partner yoga poses can be used in the classroom to encourage a sense of community and encourage better communication.
These free printable yoga poses for kids will have your little ones saying namaste faster than you can get out of tree pose! Download them, print them, and display them on the walls of your classroom or school.
Benefits of Yoga for Kids
- Improved connection to their body and the way it moves
- A greater sense of connection to other people as well as to their environment
- Greater emotional regulation
- Improved concentration
- Improved balance, coordination, and flexibility
- Ability to enter into a state of relaxation with greater ease
- Increased self-esteem and self-respect
- An understanding of mindfulness and mind-body connection
- Decreased anxiety and fear
Easy Yoga Poses for Kids
1. Mountain Stance
This is a good pose to learn since it can be used as a starting point for many other yoga poses for kids including many on this list.
1. Stand tall with your feet slightly apart.
2. Slowly sway back and forth and then gently come back to a standstill with your weight evenly distributed on your two feet.
3. Push your shoulders back while placing your arms at your sides with palms facing outward.
4. Take several deep breaths while holding this pose for as long as feels comfortable.
2. Child’s Pose
Just as its name implies, this is the perfect pose for even the littlest yogis. This pose has the benefit of relaxing and stretching your back muscles and even potentially relieves constipation!
1. Kneel and then sit on your knees with your bottom on your heels.
2. Rest your forehead on your mat and move your arms so they are beside your legs with your palms facing upward.
3. Finally, take several slow, deep breaths.
3. Tree Pose
This pose, also known as Vrksasana, strengthens the legs and core while also improving balance.
1. Start standing in mountain pose, with both feet flat on the floor and your hands by your side with palms facing upward.
2. Shift your weight onto your right foot while lifting your left foot off the ground.
3. Bend your left knee and place the sole of your left foot onto your inner right thigh. Try to keep the pressure coming from your foot and your thigh equal.
4. Find something stationary to focus on in the distance so you can better keep your balance.
5. Finally, take several deep breaths, then switch sides.
4. Butterfly Pose
We are all guilty of poor posture, but kids might be some of the biggest offenders. Regular practice of butterfly pose can help relieve shoulder tension while improving posture.
1. Start in a seated position.
2. Bend your knees while pressing the soles of your feet together.
3. Wrap your fingers around your feet. Or you can also put your hands on your ankles or shins.
4. Lengthen your spine while drawing your shoulders down and back.
5. You can flap your legs slowly up and down like the wings of a butterfly while gently breathing in and out.
6. To exit the position, you can extend your legs while leaning back on your hands.
5. Flower Pose
Flower pose improves core strength while also working on balance. If you want to make this pose really come alive for the little yogis in your life, place flowers on their head while they practice it!
1. Begin by sitting on your bottom and bending your knees.
2. Press the soles of your feet together while lengthening your spine.
3. While inhaling, make your belly firm and lift your legs.
4. Place your arms under your legs with your palms facing upward.
5. While taking a few deep breaths, open up as if you are a blossoming flower.
Animal Yoga Poses for Kids
6. Cat Pose
If your students are more fans of big cats, you could also call this one tiger, lion, jaguar, leopard, or cougar pose.
1. To begin, get on all fours while keeping your hands shoulder-width apart and your knees directly beneath your hips.
2. Then, inhale deeply while tilting your pelvis up and raising your head.
3. Finally, exhale deeply while rounding your back and tucking your chin into your chest.
4. Repeat these steps as many times as needed.
7. Cobra Pose
As far as yoga poses for kids go, we think ones that let your little yogis act like their favorite scary animal are among the best. The best part for the kids will undoubtedly be hissing like a real-life cobra!
1. To begin, lie on your stomach with your palms flat on the ground next to your shoulders.
2. Then, push into your hands while lifting your head and shoulders off the ground.
8. Downward Dog
1. Begin in a standing position, then bend down and place your palms on the ground about shoulder-width apart with fingers spread apart.
2. Step back with your legs to create an upside-down V shape.
3. Finally, straighten your legs (or keep a slight bend if necessary) and relax your head and neck.
9. Eagle Pose
This pose is a bit more complicated than some others and includes other yoga poses as well.
Begin in mountain pose (Tadasana), standing upright with your big toes touching while your heels are slightly apart. With arms at your sides, spread your fingers apart with palms facing outward.
1. Next, sit back into chair pose (Utkatasana) by bending your knees while keeping your thighs and knees parallel. You will also want to lean your torso forward to line up with the tops of your thighs.
2. Once you’ve gotten yourself into chair pose, you’ll want to lift your right leg over your left leg, then wrap your right foot behind your left calf.
3. Finally, bring your right arm under your left and breathe.
4. Once you’ve mastered the pose, switch sides.
10. Horse Stance
This stance will increase both strength and stability while also improving flexibility.
1. To begin, stand with your legs apart, farther apart than your shoulders, with your feet facing outward.
2. Then, bend your knees and stand firm.
3. You can clasp your hands together as though praying.
Partner Yoga Poses for Kids
11. Seesaw Pose
In addition to being fun, this partner pose will also strengthen the spine and stretch the hamstrings, hips, and abdominal muscles.
1. Sit facing your partner with your legs extended and the soles of your feet touching.
2. Reach toward your partner and grab their wrists or elbows.
3. Once you’re in position, take turns pulling one another forward gently.
4. Hold the position for 5 seconds while breathing deeply, then return to the center before switching roles.
12. Partner Tree Pose
See number 3 on our list and follow all those steps, but with the following amendments.
1. Stand next to your partner, side by side, and either hold one set of hands or put one set of arms around each other’s waists.
2. Shift to stand on your inner legs so you will be creating a mirror image of each other.
3. Bend your other leg and place the sole of your foot on the upper thigh of the leg that is touching the ground.
4. Sway gently back and forth with your partner as if you are trees swaying gently in the breeze.
13. Lizard Sunbathing on a Rock
In addition to having the coolest name of any yoga pose we’ve ever heard, it is also a lot of fun to do with a partner! This is a partner pose that is best done with an adult and a small child since the rock will need to support the lizard’s weight.
1. Have the “rock” (usually the larger partner) begin in an all-fours position.
2. Then, they should shift back and put their bottom on their heels.
3. Next, they should bring their head down to rest between their knees while their arms rest alongside their body.
4. Once the rock is in place, the “lizard” (usually the smaller partner) can slowly place their bottom on the rock’s lower back.
5. Next, the lizard reclines back so their head is resting on the rock’s upper back.
14. Double Boat
In addition to working on flexibility and stretching, this partner stretch will also encourage teamwork and trust.
1. Partners should sit facing each other with their knees bent and their toes touching.
2. Have the partners hold hands while they lift their legs. The soles of their feet should be touching so they have better balance.
3. Once they’ve gotten into the correct position, partners should attempt to straighten their legs while leaning back gently to form a V shape.
15.Back-to-Back Chair Pose
Chair pose is perfect for stretching and strengthening. Adding a partner element to it can encourage strong communication between two people.
1. Begin in mountain pose, standing back-to-back with your partner. Take a moment to become aware of your own breathing as well as your partner’s.
2. While inhaling, interlock arms at the elbows.
3. Then, while exhaling, both partners bend their knees and come to chair pose.
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