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by Lara Hocheiser March 29, 2023 3 min read

8 Favorite Kids yoga poses with benefits and instructions 

cobra pose

Cobra Pose (Snake Pose)

  1. Lie on your tummy with legs stretched out behind you.
  2. Place your palms on the ground beside your ribs.
  3. Make your legs long and strong as you press the tops of your feet down into the floor.
  4. Press down into your palms as you lengthen your heart forward. Gently lift your head, chest, and shoulders off the ground.
  5. Take a few deep breaths and then relax.
  6. Try it again, this time move like a snake. Option to make snack sounds.
upward dog

Upward Dog

  1. From snake/cobra pose, straighten your arms and continue to lift your heart up. 
  2. Make sure to squeeze your legs, and if you can, press the tops of your feet down so your knees lift off the mat.

Benefits of cobra and upward dog:

  • Strengthens your back and triceps
  • Awakening (can tend to help you feel more alert) 
down dog pose

Downward Dog

  1. From your hands and knees, spread your fingers out and press your hands down into the floor at shoulder width apart. 
  2. Curl your toes under and lift your tail up. 
  3. Bend your knees a little bit and tilt your tail up and back. If your legs feel tight, take turns bending one knee while sending the heel of the other foot toward the floor and then switch to the other side.
  4. To turn up the fun, lift one leg at a time to the ceiling to stretch your hips and legs.
  5. To come out of it, rest your knees down, press your hips back toward your feet and rest in child’s pose.
mouse yoga pose

Mouse Pose (Child's Pose)

  1. From downward dog, place your knees on the ground. 
  2. Press your hips back toward your feets and allow your upper body to rest on the floor.
  3. Pretend to be a mouse! "Squeak!"

Benefits of downward dog and mouse (child's) pose

  • Dropping the head can calm the mind
  • Helps quiet and calm the mind and body
  • Grounding, stabilizing, balancing poses
turtle pose

Turtle Pose

  1. Sit with your legs stretched out wide.
  2. Place the palms of your hands on the floor.
  3. Folding forward, let your arms slide under your legs.
  4. Time to be in your shell. Relax, breathe, and when ready, sit up tall again.

Benefits of turtle pose:

  • Promotes calmness and focus
  • Stretches the arms, legs and back
  • Opens the hips

Grab the Growth Mindset Lesson Plan - comes with activities, poster, affirmations, and yoga cards!

Growth Mindset Lesson Plan

5 breath space maker

5 Breath Space Maker (Mindfulness and breathing activity)

  1. Upon completing one activity, take a moment to close it formally.
  2.  Put away objects relating to the activity you completed.
  3.  Mentally note, “I am done.” Or “This is complete.”
  4.  Take 5 slow, smooth, deep breaths. This is the space-maker.
  5.  Express gratitude for the previous activity, mentally or by speaking aloud when appropriate.
  6. Notice how you feel.
  7.  Mentally note the next activity is going to begin shortly.
  8.  Take out any objects you need for the next activity.
Tip: Use this activity to help reduce chaos and promote calm, clear transitions. Put away the physical items and close the thoughts from the previous activity before starting something
Good Times: At the end of an activity, a class period, or before any transition.

 Mindful Breathing Activity - the 5 Breath Space Maker - on video!

Which poses were your favorite? Leave is a comment 
Spring yoga lesson plan

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