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Yoga Poses for Kids
Mountain Pose
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- Stand with your big toes together or your feet at hip width distance apart, whichever is comfortable.
- Imagine you can grow roots from the soles of your feet and toes down into the earth.
- Standing up straight but not too rigid and not too soft, let your arms fall by your sides.
- Turn your palms forward and spread your fingers out.
- Lengthen your spine by lifting the crown of your head a little higher toward the sky right above you.
- Breathe steadily in and out.
Airplane Pose
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- Stand up tall.
- Come to the tippy toes of one foot.
- Move your weight into the other foot.
- If you can, lift your tippy toe leg back as you move your heart forward.
- Balance for a few breaths.
- Repeat with your other leg.
Warrior 1
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- Stand at the front of the mat. Take a big step back with one foot.
- Take in a deep breath. As you exhale, bend your front knee so that it comes directly over top your ankle.
- Press your weight through your back heel.
- Take a deep breath and reach up strongly through your arms, palms facing each other.
- Keep grounded - press down through your back foot, keeping your back leg straight and through your front foot equally.
Downward Dog/ Down Dog
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- From you hands and knees, raise your hips up and back to make your body the shape of an upside down V.
- Curl your toes under and lift your tail up.
- 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.
- Press your chest forward.
Boat Pose/Navasana
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- Sit down on your bottom with your knees bent and feet flat on the floor. Lift your heart up tall.
- Keep lifting your heart up as you lift up one leg.
- You can also lift the other leg, or simply switch which leg you lifted.
- Once your legs are lifted, squeeze them so you feel strong.
- Then, lower your feet back down to the ground into your original position.
Warrior 1 and Warrior 2
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- Stand at the front of the mat. Take a big step back with one foot.
- Take in a deep breath. As you exhale, bend your front knee so that it comes directly over top your ankle.
- Press your weight through your back heel.
- Take a deep breath and reach up strongly through your arms, palms facing each other.
- Keep grounded - press down through your back foot, keeping your back leg straight and through your front foot equally.
- From Warrior I Pose, turn your back toes so they point to the side of your mat (the same side as that your front foot is standing on).
- Balance the weight between both legs evenly Reach yours arms out at shoulder height to either side As your breathe in, feel the strength in your legs, belly, arms, and chest. As you breathe out, relax your face.
- Look straight ahead, over your front hand. Take a moment to feel the power of the pose.
Rainbow partner pose!
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- Stand with your feet as wide as your hips. Clap your hands together and interlace your fingers (putting fingers in the space between the fingers of the other hand).
- After a few breaths, breathe in and reach your arms back up to the sky, getting as tall as you can.
- Make a rainbow shape in the other direction, repeating steps 1-4 towards the other side of your body. Just like a rainbow, bring some color and light to your body and mind!
- If you have a partner, arch toward one another as you do your rainbow pose to create the arch shape of a rainbow.
Dancer Pose
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- Stand tall in mountain pose.
- Shift your weight onto your left leg. Bend your right leg behind you, up toward your bum.
- Use your right hand to grab hold of your right ankle. If you feel wobbly, face a wall and use the wall for support.
- Take a deep breath in and extend your left arm out. 5. Balance for a few seconds. Breathe in and out.
- Gently release the pose. Switch sides and repeat.
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