Yoga For Kids: 10 Children’s Yoga Poses To Help Them Connect Body and Emotions

Yoga is more than just physical exercise. For young children, it offers a wide range of benefits that nurture the body, mind, and emotions, each playing an important role in their overall development.

Physical Benefits

• Improves flexibility and muscle strength: Gentle stretches help children expand their range of motion, build body awareness, and develop foundational muscle strength.
• Enhances balance and coordination: Yoga teaches kids to balance their bodies and synchronize movements, key skills that support learning and everyday play.
• Supports natural growth: Stretching poses that engage the spine and limbs may help support healthy physical development and posture over time.

Emotional Benefits

• Relieves stress and tension: Even young children can feel overwhelmed. Focusing on breath and gentle movement allows them to unwind in a calm and comforting way.
• Improves sleep and overall emotional wellness: Relaxing yoga sessions, especially in the evening, can help children fall asleep more easily and rest more deeply.
• Builds self-awareness and confidence: Accomplishing a new pose or holding a balance fosters a sense of pride, encouraging kids to trust in their own abilities.

Mental Benefits

• Boosts focus and memory: Maintaining a pose or focusing on the breath helps strengthen attention spans and memory, skills that benefit learning inside and outside the classroom.
• Encourages emotional regulation and calmness: Yoga teaches kids to observe their emotions without reacting instantly, helping them handle changes and challenges with greater ease.

When introducing kids to yoga, it’s important to start with poses that are gentle, easy to follow, and fun to do. These 10 yoga poses for children encourage physical movement while helping them connect with their bodies and emotions in a meaningful way. 

For detailed instructions or professional guidance, we recommend referring to trusted sources such as Cosmic Kids.

1. Cat-Cow Pose

Starting on hands and knees, children gently arch their back (cow) and then round it like a stretching cat. It’s a calming way to warm up the spine and tune into breath.

2. Warrior Pose

With one foot forward, the other stretched back, and arms extended sideways at shoulder height, this strong stance helps build stability and confidence.

3, Tree Pose

Standing on one leg, children place the other foot on their inner calf or thigh, and stretch their arms upward like tree branches. It supports balance and focus.

4. Downward-Facing Dog

With hands and feet on the floor and hips lifted high, kids form an upside-down V shape. This pose stretches the whole body and helps release energy.

5. Mountain Pose

Standing tall with feet grounded and arms by the sides or raised overhead, this simple pose encourages stillness, posture awareness, and calm breathing.

6. Bridge Pose

Lying on their back with knees bent and feet flat, children press into the floor to gently lift their hips. It opens the chest and strengthens legs and back.

7. Butterfly Pose

Sitting with the soles of the feet touching and knees bent outward, kids can flap their legs like wings. It’s a light-hearted stretch for hips and thighs.

8. Cobra Pose

Lying on their stomachs, children place hands under their shoulders and gently lift their chest using their arms. This opens the front body and supports back strength.

9. Airplane Pose

Balancing on one leg with the other extended back and arms stretched out like wings, kids can imagine flying. It boosts balance and body awareness.

10. Frog Pose

Kneeling with knees wide and feet turned out, children lean forward with hands on the ground. This pose gives a deep hip stretch and often brings giggles.

These examples are meant to inspire gentle movement at home. Every child is different, so it’s best to adapt activities to what feels safe and enjoyable for them.

Read more: 20+ Fun and Engaging Physical Activities for Preschoolers

To help children enjoy a positive and enriching yoga experience, proper preparation and gentle guidance are key. Here are a few things parents should keep in mind when practicing yoga with young kids:

1. Choose age-appropriate and ability-friendly poses

Every child moves and learns in their own way. Simple poses with visual cues, playful elements, and gentle rhythms make it easier for kids to get involved and stay engaged.

2. Focus on comfort and gentle encouragement

Yoga is a time for children to explore their bodies and connect with themselves. The goal isn’t perfection, it’s enjoyment. Encourage children to do their best while keeping the atmosphere fun and relaxed.

3. Keep sessions short and sweet

For toddlers and young children, especially ages 3 and up, a yoga session typically works best when kept between 15 to 30 minutes, depending on the child’s age and attention span. Shorter sessions help maintain interest and make kids more eager to participate.

4. Start with gentle warm-ups

Begin with easy movements to help the body ease into activity. Simple stretches, deep breathing, or a short movement song can work wonderfully to get kids ready and focused.

5. Create a positive, inspiring space

A quiet, well-lit area with friendly colors can help kids stay calm and attentive. Soft music, storytelling, or practicing with friends can add fun and inspiration to each session.

6. Stay present and supportive

Your presence matters. When an adult participates with kindness and attention, kids feel more confident and connected. For younger children especially, a soothing tone and encouraging smile go a long way in building lasting positive experiences with yoga.

7. Prepare kid-friendly equipment

A soft yoga mat, comfy clothes, and a tidy space allow children to move freely and naturally. Small details like the texture of the mat or how stretchy the outfit is can make a big difference in how comfortable and enjoyable the session feels.

At La Petite Ecole Ho Chi Minh City, yoga is a meaningful part of our extracurricular programme and an optional activity that some teachers may also include in their classroom routines. Whether practiced in a structured session or as a short morning movement, yoga supports children’s emotional balance, physical awareness, and readiness for learning.

Morning Movement Moments

While not a daily practice across all classes, some teachers choose to begin the day with short movement or breathing exercises, including yoga-inspired stretches. These playful routines help children settle into the school environment and ease into the day with focus and calmness.

Yoga in Extracurricular Activities

Yoga features more prominently in our extracurricular activities (ECA), where children can explore it in a dedicated 1-hour session. These classes offer a deeper experience through themed activities like storytelling yoga, imaginative poses, and mindfulness games. The sessions help children strengthen body awareness, focus, and emotional regulation in a fun and supportive setting.

Yoga for kids is more than just healthy movement, it’s a wonderful way for children to connect deeply with themselves, improving their focus, emotional awareness, and physical confidence.

We hope you found this article helpful and inspiring for your child’s yoga journey. If you’re looking for an educational environment where your child can learn through hands-on experiences, physical activity, and nurturing relationships, La Petite Ecole Ho Chi Minh City is here to support you every step of the way. Contact us today to learn more!

• Phone: 028 3519 1521
• Email: contact@lpehochiminh.com
• Address: 172 – 180 Nguyen Van Huong, Thao Dien, District 2, Ho Chi Minh city