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by Lara Hocheiser January 23, 2024 3 min read

List of Yoga Asanas for Kids

Introducing yoga to kids can be a fun and rewarding experience. Incorporating yoga poses into their routine can promote physical health and mental well-being. Here's a list of kid-friendly yoga poses to get your little ones moving and mindful:

Ardha Padmasana or Half-Lotus Pose 

How to Practice Ardha Padmasana Yoga Asanas for Kids?

Encourage kids to sit comfortably, cross one leg over the other, and find their balance. Guide them to maintain a straight spine and take deep breaths.

Benefits of Ardha Padmasana Yoga Pose for Kids

  • Improves focus and concentration
  • Enhances flexibility in the hips
  • Encourages calmness and relaxation

Baddha Konasana or Butterfly Pose


Butterfly pose kids yoga pose

How to Practice Baddha Konasana Yoga Asanas for Kids?

Guide kids to sit with the soles of their feet together, forming a butterfly shape. Instruct them to flap their "wings" gently while breathing deeply.

Benefits of Butterfly Yoga Pose for Kids

  • Stretches inner thighs and groins
  • Promotes a sense of openness
  • Alleviates tension in the lower back

Balasana or Child’s Pose

Mouse Pose. Child's Pose. Flow and Grow Kids Yoga. Child practices a folded, relaxed child's pose beside a mouse. Red background.

How to Practice Balasana Yoga Asanas for Kids?

Invite kids to kneel, sit back on their heels, and stretch their arms forward. Encourage them to rest their forehead on the mat, promoting a sense of surrender.

Benefits of Child’s Pose Yoga Pose for Kids

  • Relieves stress and anxiety
  • Stretches the spine and shoulders
  • Calms the mind and body

Bhujangasana or Cobra Pose

Cobra Pose - Kids Yoga Poses with Flow and Grow Kids Yoga

How to Practice Bhujangasana Yoga Asanas for Kids?

Guide kids to lie on their stomachs, place their palms near their shoulders, and lift their chest while keeping their pelvis grounded. Emphasize the importance of a gentle backbend.

Benefits of Cobra Yoga Pose for Kids

  • Strengthens the back muscles
  • Improves posture and respiratory function
  • Boosts confidence and self-esteem

Dhanurasana or Bow Pose


puppy pose, bow pose, downward dog pose. Flow and Grow Kids Yoga poses. Kids Yoga pose illustrated sequence. Kids practice poses beside the pose name. Purple background.

How to Practice Dhanurasana Yoga Asanas for Kids?

Encourage kids to lie on their stomachs, bend their knees, and reach back to grab their ankles. Guide them to lift their chest and legs off the ground, forming a bow shape.

Benefits of Bow Yoga Pose for Kids

  • Stimulates the digestive system
  • Strengthens the core and back
  • Enhances overall body awareness

Sarvangasana or Shoulder Stand Pose

How to Practice Sarvangasana Yoga Asanas for Kids?

Supervise kids as they lie on their backs, lift their legs toward the ceiling, and support their lower back with their hands. Emphasize proper alignment and the importance of a stable base.

Benefits of Shoulder Stand Yoga Pose for Kids

  • Improves circulation
  • Enhances concentration and focus
  • Boosts energy levels

Health Benefits of Yoga Poses for Kids

In addition to being a source of joy and play, practicing yoga poses offers numerous health benefits for kids. Here are some key advantages:


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  • Physical Well-being:

    • Enhances flexibility, strength, and balance
    • Promotes better posture and body awareness
  • Mental Well-being:

    • Improves focus, concentration, and cognitive function
    • Reduces stress and anxiety levels
  • Emotional Well-being:

    • Encourages self-expression and creativity
    • Fosters a positive and resilient mindset

Easy Yoga Poses for Kids

Introducing yoga to kids can be a delightful experience. To make it even more enjoyable, here are some easy yoga poses suitable for kids of different age groups:

What is the best age to start yoga for kids?

Wondering when to start introducing yoga to your little ones? Here's a guide based on age groups:


dragon yoga pose sequence for toddlers and kids

At this stage, simple movements and activities that mimic yoga poses can be introduced. Focus on activities that promote coordination and balance, keeping it playful and engaging.


As kids grow older, they can start practicing more structured yoga poses. Encourage them to explore their bodies and express themselves through mindful movements. Keep the sessions interactive and enjoyable.

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