Substantive Kids Yoga and Mindfulness

Yoga Education Lesson Plans and Content For Children

Yoga & Mindfulness education, training, & learning materials for children & adults.

Lara Hocheiser holding her 2021 book 'Mindfulness for Beginners in Ten Minutes a Day' smiling. She had red hair, gold tree of life earnings, and is smiling.

Founded by Lara Hocheiser, author, founder of Flow and Grow Kids Yoga, and veteran teacher and teacher trainer. She is the author of most of the content in our shop, much of the blog, as well as multiple books through Rockridge Press. The illustrations are by Nafeeza Hassan, a talented designer and currently the president of a video game startup! Lara has trained more than 500 teachers, many of whom teach for us, too!

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Kids Yoga workbook/coloring book. My Yoga Workbook Mindful Bedtime Habits by Lara Hocheiser

We make world-class curriculum, lesson plans, and yoga content for children, instructors, teachers, and parents.

Children of all sizes and skin tones represented.

Evidence shows that forming healthy habits through yoga, mindfulness, and social-emotional learning helps kids to:

Increase physical strength, and flexibility

Manage emotions (self-management)

Understand the emotions of others (empathy)

Build confidence inside the classroom and out

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Kids yoga coloring sheets. dolphin pose, shark pose

kids yoga lesson plan unit - Yamas and Niyamas Kids Yoga Lesson Plan Unit for Teens - 10 full classes

seasonal yoga activities - a snowflake mandala coloring sheet and summer yoga poses -crab and dolphin yoga cards

kids yoga lesson plan and cards. Shapes yoga cards for kids- rectangle/ reverse table pose, diamond/ bound angle pose, and circle/belly and rib circles. These are yoga cards with yellow detail over a red background. The kids doing yoga poses have different skin tones

red head child doing warrior 1, brown girl in hijab doing warrior 2, black boy with short hair doing warrior 3. All wear light blue and green

Our Values

Representation • Diversity • Inclusion • Love • Community

You can schedule adult learning with us.

If you would like to study with us, we are currently scheduling private teacher training events. We can come to your school or location to provide professional development and teacher training. We also offer virtual learning for adults. Please reach out to us to schedule a private learning event. ( We offer a variety of topics between two and 95 hours long)

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Topics you can learn from us:

Mindfulness in schools. Yoga for early childhood. Yoga and mindfulness for infants and toddlers. Anatomy and Physiology of Yoga. Yoga Philosophy including the Yamas and Niyamas. Content Creation. Lesson Planning. Yoga for kids. Yoga for tweens and teens. The Business of Kids Yoga. Meditation Basics. Yoga Poses. Chair Yoga.

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"I love using these lesson plans in the classroom. My kids are always excited to do the yoga sequences included and mindfulness activities!"

- Alyssa, grade 5 teacher