Super Easy Yoga Poses for Kids to Try at Home

Introduction

Yoga is an ancient practice that combines gentle movements, breathing exercises, and mindfulness to enhance both physical and mental well-being^1,2. For kids, this ancient practice can be a fun and playful way to stay active.  

Practising yoga regularly helps children improve their flexibility, balance, and coordination. Beyond the physical benefits of yoga for kids, it also supports concentration, relaxation, and energy management (skills that are especially valuable for their growth and daily activities)³. 

Therefore, as parents, you can feel assured that this guide introduces only simple, safe, and enjoyable yoga asanas for kids to try at home. The goal is to make yoga a fun habit that nurtures both body and mind. 

Why Should Kids Practice Yoga?

Childhood, known in Sanskrit as Balyavastha, is a period of learning, curiosity, and imagination. In ancient times, children lived in Gurukuls where yoga was part of daily life, helping them develop discipline, focus, and resilience. Today, children often lack this structured environment and face numerous distractions (such as technology, media, and busy lifestyles) that can cause stress or restlessness. Yoga provides a way to restore balance, nurturing both the body and mind⁴. Here are some benefits of yoga for kids: 

• Physical health: Yoga stretches and strengthens the body. This helps kids improve flexibility, balance, and posture. It also builds muscle strength in a gentle way⁵. 
• Mental health: By focusing on breathing and movement, yoga teaches kids how to relax, pay attention, and manage complex emotions^3,6. This can help support better focus at school and calmer behaviour​​ in general.​​ ​
• Social skills: When done in groups or with family, yoga (or any other physical activity) encourages teamwork, patience, and bonding⁷. It is a fun activity to share and enjoy together. 

Important: Yoga is a wonderful addition to a healthy lifestyle, but it should not replace medical care or professional advice. 

How to Introduce Yoga to Kids

Introducing yoga to children is about making the practice simple, playful, and safe. Since childhood is a time of rapid growth (physically, mentally, and emotionally), yoga should be taught in a safe environment with a soft mat and constant adult supervision.  

​Yoga for children aged 3 to 10 years⁸: 

• At this age, kids can hold a yoga pose for up to 10 seconds. 
• The total session could be around 20 minutes.  
• Demonstration works better than explanation. Thus, show the pose first, and guide corrections gently. 
• Avoid long-duration poses, breath-holding (kumbhaka), extreme forward or backwards bends, headstands, or handstands. 
• Use gentle stretches and fun animal-inspired poses, often taught through games or imaginative stories. 
• Encourage effort without comparison and always praise discipline and participation. 

Yoga for children above 10 years⁸:

• Adolescence brings physical and emotional changes, often leading to body image concerns. Therefore, during this stage, yoga can help build strength, flexibility, endurance, and confidence. 
• At this age, sessions should progress from simple to advanced poses, followed by breathing (pranayama), relaxation, and meditation. 
• All poses should be practised step by step, slowly reaching the final posture and holding it with awareness. Remember, yoga should never be competitive.  
• Try and create a supportive environment that allows teens to share their experiences and learn self-awareness⁸. 

Note: Girls should avoid strenuous yoga during menstruation and instead practice relaxation techniques.   

Super Easy Yoga Poses for Kids

Yoga practices instil important life values such as discipline (Yama), self-care (Niyama), calmness, and self-awareness. They encourage children to choose healthy habits and positive attitudes, which guide them toward growth and independence⁴. Parents can help their children practice daily using these simple yoga steps for kids⁹: 

1. Palm Tree Pose (Tadasana)

• Stand tall with feet slightly apart. 
• Inhale, interlock fingers, and stretch arms overhead. 
• Raise heels and balance on toes. Hold briefly. 
• Exhale, lower arms and heels. 

Benefits: Improves posture, strengthens legs, stretches shoulders, and may support height growth. 

2. Tree Pose (Vrikshasana)

• Stand tall and bend one leg, placing the foot on the inner thigh of the opposite leg. 
• Join palms together above the head. 
• Hold for a few breaths, then switch sides. 

Benefits: Builds balance, focus, and leg strength. 

3. Mountain Pose (Parvatasana)

• Place hands and feet on the floor, forming an inverted “V.” 
• Keep heels down and hips lifted. 
• Relax head between arms, breathing normally. 

Benefits: Strengthens arms, shoulders, and legs; stretches spine. 

4. Triangle Pose (Trikonasana)

• Stand with feet apart. 
• Stretch arms to shoulder level. 
• Bend to one side, touching the ankle (or shin), while the other arm points upward. 
• Repeat on the other side. 

Benefits: Improves flexibility, strengthens legs, and enhances concentration. 

5. Cat Stretch (Marjariasana)

• Start on hands ​​under the​ shoulders ​and knees​ under the hips​. 
• Inhale, arch the back down, lifting the head. 
• Exhale, arch the back-up, tucking the chin to the chest 
• Repeat slowly 

Benefits: Makes the spine flexible, relieves stiffness, and supports digestion. 

6. Rabbit Pose (Shashakasana / Child’s Rest)

• Sit on knees, keeping toes together and knees apart. 
• Stretch arms forward and lower chest toward the floor. 
• Rest forehead or chin on the ground. 

Benefits: Calms the mind, reduces stress, and improves memory and focus. 

7. Cobra Pose (Saral Bhujangasana)

• Lie on ​​the ​​stomach, place palms under shoulders. 
• Inhale, lift chest and head up to the navel. 
• Keep elbows close to the body. 
• Hold briefly, then lower down. 

Benefits: Strengthens the back, opens the chest, and relieves fatigue. 

8. Bow Pose (Dhanurasana)

• Lie on the stomach and bend knees. 
• Hold ankles with hands. 
• Inhale, lift chest and legs off the floor, balancing on the belly. 
• Hold gently, then relax. 

Benefits: Improves flexibility, strengthens spine, energises body. 

9. Bridge Pose (Setubandhasana)

• Lie on ​​the ​back, bend knees, and place feet near hips. 
• Inhale, lift hips and chest upward. 
• Keep arms on the mat or hold ankles. 
• Slowly lower down. 

Benefits: Strengthens the back, improves digestion, and relieves anxiety. 

10. Starfish Relaxation (Shavasana)

• Lie on ​the ​back with arms and legs spread apart. 
• Close ​​the ​eyes and breathe slowly. 
• Relax every part of the body. 

Benefits: Relieves stress, improves focus, and relaxes the mind and body. 

Note: Children should always practice yoga under adult supervision, and if needed, with the guidance of a trained yoga professional to ensure safety and proper technique. 

Tips for Parents to Keep Kids Engaged

Yoga can be a wonderful experience for kids when it feels playful and enjoyable. Here are some tips to help parents while encouraging yoga poses for kids: 

• Keep it short and fun: Kids have short attention spans. Therefore, practice age-appropriate poses and limit sessions to 20 minutes. 
• Turn it into play: Use animal names, stories, or themes (e.g., jungle yoga). 
• Join in together: Children love copying adults. So, you may practice alongside them to keep motivation high. 
• Encourage, do not compare: Celebrate effort, not perfection. Avoid comparing siblings or peers. 
• Mix in games: Try and incorporate balance challenges or simple breathing games⁸. 
• Practice at the same time daily: Routine builds discipline and makes yoga a healthy habit². 

By making yoga asanas for kids enjoyable, storytelling-based, and non-competitive, parents and teachers can help kids see yoga not just as exercise but also as a joyful way to live with balance, confidence, and inner peace. 

Safety & Precautions

While yoga is safe and beneficial for children, it is important to follow a few precautions to make the practice enjoyable and risk-free^2,8: 

• Always supervise: Kids should never practice yoga alone. 
• Choose age-appropriate poses: Avoid advanced postures, deep bends, or anything that strains the body. 
• Stop if there’s discomfort: If a child feels pain or uneasiness, pause the practice immediately. 
• Check medical conditions: Consult a doctor before starting if the child has any health issues. 

Note: Yoga should always be practised on an empty or light stomach and under the guidance of a trained teacher. If a child feels discomfort, stop immediately and provide attention or medical help if necessary. 

Conclusion

Yoga is a wonderful way for children to stay active, healthy, and calm while having fun. It not only supports physical growth through better strength, flexibility, and balance but also helps kids develop focus, emotional control, and relaxation skills.  

Therefore, practising yoga together at home can become a joyful family activity, strengthening bonds while encouraging healthy habits. It is also important to keep in mind that parents do not need to aim for perfect yoga poses for kids; the key is to keep sessions safe, playful and consistent. Yoga can easily become a part of a child’s daily routine, offering lifelong benefits for both body and mind with a little patience and creativity. 

Frequently Asked Questions (FAQs)

References

1. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011 Jul;4(2):49-54. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3193654/ 
2. Wyoming Department of Education. Yoga for kids [Internet]. Wyoming Department of Education; [cited 2025 Sep 8]. Available from: https://edu.wyoming.gov/downloads/vision-outreach/svi_wreic_2013_yoga_for_kids.pdf 
3. Hagen I, Nayar US. Yoga for Children and Young People’s Mental Health and Well-Being: Research Review and Reflections on the Mental Health Potentials of Yoga. Front Psychiatry. 2014 Apr 2;5:35. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3980104/ 
4. MDNIY (Ministry of AYUSH). Yoga for Children [Internet]. MDNIY; [cited 2025 Sep 8]. Available from: https://www.yogamdniy.nic.in/files/pdf/YogaChildren.pdf 
5. National Commission for Protection of Child Rights (NCPCR). Guidelines for Child Yoga [Internet]. NCPCR; [cited 2025 Sep 8]. Available from: https://ncpcr.gov.in/uploads/165753753662cc0400e2d79_guidelines-for-child-yoga-1615-kb.pdf 
6. Khajuria A, Kumar A, Joshi D, Kumaran SS. Reducing Stress with Yoga: A Systematic Review Based on Multimodal Biosignals. Int J Yoga. 2023 Sep-Dec;16(3):156-170. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10919405/ 
7. Martín-Rodríguez A, Gostian-Ropotin LA, Beltrán-Velasco AI, Belando-Pedreño N, Simón JA, López-Mora C, Navarro-Jiménez E, Tornero-Aguilera JF, Clemente-Suárez VJ. Sporting Mind: The Interplay of Physical Activity and Psychological Health. Sports (Basel). 2024 Jan 22;12(1):37. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10819297/ 
8. Vikaspedia. Guidelines for Child Yoga [Internet]. Vikaspedia; [cited 2025 Sep 8]. Available from: https://health.vikaspedia.in/viewcontent/health/ayush/yoga-1/guidelines-for-child-yoga?lgn=en 
9. Vikaspedia. Yoga for Children of Age 3–6 Years: Yoga Asanas for Children [Internet]. Vikaspedia; [cited 2025 Sep 8]. Available from: https://health.vikaspedia.in/viewcontent/health/ayush/yoga-1/yoga-for-children-of-age-3-6-years/yoga-asanas-for-children?lgn=en 
10. Rashedi RN, Rowe SE, Thompson RA, Solari EJ, Schonert-Reichl KA. A Yoga Intervention for Young Children: Self-Regulation and Emotion Regulation. J Child Fam Stud. 2021;30(8):2028-2041. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8188743/ 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.