10 child safe yoga poses

One of the questions educators and parents ask me most often is which poses are safe for children. It’s really important to feel confident in the poses we share as some can put too much strain on children’s more delicate spines. It’s also important to remember that although children are naturally flexible, we don’t want to push them to their limits as it can cause injuries later on. Here, I have compiled ten child-safe poses for you to share with your class or children.

1. Tree Pose (Vrksasana)

Tree Pose is a wonderful way to introduce children to balance and focus. Have them stand on one leg and place the sole of the other foot on the inner thigh of the standing leg. They can balance and grow their "tree" by reaching their arms overhead, creating branches. Remind them to avoid pressing the foot into the knee joint; it’s safer to rest it either above or below the knee. This pose can be made fun by imagining they are trees in a forest, swaying gently in the wind.

2. Butterfly Pose (Baddha Konasana)

Butterfly Pose is both relaxing and beneficial for opening the hips. Children can sit on the floor, bring the soles of their feet together, and gently flap their knees up and down like butterfly wings. Encourage them to sit up tall and keep their backs straight. You can add a storytelling element by having them imagine they are butterflies resting on a flower.

3. Cobra Pose (Bhujangasana)

Cobra Pose is excellent for strengthening the back and opening the chest. Have children lie on their bellies, place their palms under their shoulders, and lift their upper bodies off the ground, arching their backs like a cobra. This pose can be a part of a larger story, perhaps where they transform into snakes slithering through the grass.

4. Downward Facing Dog Pose (Adho Mukha Svanasana)

Downward Facing Dog is a staple in yoga that stretches the entire body. Start on hands and knees, then lift the hips up and back to create an upside-down "V" shape. This pose can be made playful by imagining they are dogs stretching after a long nap. It's a great way to build strength and flexibility in a safe manner.

5. Child's Pose (Balasana)

Child's Pose is a gentle resting position that children can come back to at any time during their practice. They should kneel on the floor, sit back on their heels, and reach their arms forward while lowering their chest to the ground. This pose is wonderful for calming the mind and can be introduced as a way to curl up like a baby animal in a cozy den.

6. Cat-Cow Pose

Cat-Cow Pose is a dynamic movement that helps to mobilise the spine. Begin on hands and knees. For the "cow" pose, arch the back while looking up. For the "cat" pose, round the back, pushing the heart towards the ceiling while looking down. This sequence can be turned into a fun game where children moo like cows and meow like cats as they move between the poses.

7. Happy Baby Pose

Happy Baby Pose is a fun and relaxing pose that can also improve flexibility. Have children lie on their backs, grab the outsides of their feet, and gently rock side to side, resembling a happy baby. This pose is great for opening the hips and can be used at the end of a yoga session to wind down.

8. Bridge Pose (Setu Bandhasana)

Bridge Pose is excellent for strengthening the core and back. Children should lie on their backs, bend their knees, and aim for their fingers to just touch their heels. They then lift their hips off the ground, creating a bridge with their body. This pose can be made more engaging by pretending they are bridges over rivers, allowing boats (other children) to pass underneath.

9. Mountain Pose (Tadasana)

Mountain Pose may look simple, but it is foundational for teaching good posture and balance. Children should stand tall with their feet together, arms by their sides, and palms facing forward. Encourage them to imagine they are strong mountains, unmovable and proud. This pose can be a grounding way to start or end a yoga session.

10. Corpse Pose (Savasana)

Corpse Pose is the ultimate relaxation pose and a perfect way to end a yoga session. Children lie on their backs with their arms and legs relaxed, like a "corpse." They should focus on deep breaths and complete relaxation. This pose can be introduced as a way to rest and recharge, imagining they are lying on a soft, fluffy cloud.

Making Yoga Fun and Engaging for Children

Yoga for children should always be fun and engaging. Using storytelling and imagination can make a significant difference in how children experience yoga. Here are some additional tips to make these poses even more enjoyable:

1. Incorporate Stories and Themes

Children love stories, and incorporating them into yoga can make the practice more engaging. For example, you could create a story where they go on a jungle adventure, encountering different animals (poses) along the way. The Tree Pose can be a stop in a forest, the Cobra Pose could be meeting a friendly snake, and so on. This approach not only makes the session fun but also helps children remember the poses better.

2. Use Props and Visual Aids

Props like stuffed animals, scarves, and yoga cards can be incredibly helpful. For instance, a stuffed animal can be placed on their belly during Corpse Pose to help them focus on their breathing. Visual aids like posters and flashcards can provide visual references for the poses, making it easier for children to follow along.

3. Encourage Creativity

Encourage children to come up with their own poses and names for them. This fosters creativity and gives them a sense of ownership over their practice. You might be surprised at the inventive and fun poses they come up with!

4. Keep It Short and Sweet

Children's attention spans are shorter than adults', so keep the sessions brief and varied. A 20-30 minute session is usually sufficient for younger children. You can gradually increase the duration as they get older and more accustomed to the practice.

5. Create a Safe and Inclusive Environment

Ensure that the environment is safe and welcoming. Use mats or soft surfaces to prevent injuries. Be mindful of each child's physical abilities and encourage them to listen to their bodies. It's important to create an atmosphere where they feel comfortable and not pressured to perform perfectly.

The Benefits of Yoga for Children

Incorporating yoga into children’s routines can have numerous benefits, both physically and mentally. Here are some key advantages:

1. Physical Benefits

- Improved Flexibility and Strength: Regular practice of yoga poses can help children develop flexibility and muscle strength.

- Better Balance and Coordination: Many yoga poses require balance and coordination, which can improve these skills over time.

- Enhanced Body Awareness: Yoga encourages children to pay attention to their bodies and how they move, fostering a better understanding of their physical selves.

2. Mental and Emotional Benefits

- Reduced Stress and Anxiety:Yoga includes breathing exercises and relaxation techniques that can help children manage stress and anxiety.

- Increased Focus and Concentration: The mindfulness aspect of yoga can improve children’s focus and concentration, which can be beneficial in academic and social settings.

- Boosted Self-Esteem and Confidence: Mastering yoga poses can give children a sense of accomplishment and boost their confidence.

3. Social Benefits

- Promotes Positive Social Interaction: Group yoga classes can help children develop social skills and build friendships in a supportive environment.

- Encourages Teamwork and Cooperation: Partner poses and group activities in yoga classes can teach children the importance of working together and supporting each other.

Integrating Yoga into Daily Life

Introducing yoga to children doesn't have to be limited to structured classes. Here are some ways to integrate yoga into daily life:

Morning or Evening Routines

Incorporate a few yoga poses into your morning routine to help children wake up and start the day with energy. Alternatively, use yoga in the evening to wind down and prepare for a restful night’s sleep.

Study Breaks

Short yoga sessions can be a great way to break up study time. A few poses can help children reset their minds and bodies, making them more productive when they return to their tasks.

Family Yoga Time

Make yoga a family activity. Practicing together can strengthen family bonds and create a fun, shared experience. Plus, it sets a healthy example for children to see their parents participating in yoga.

Incorporating Yoga into Playtime

Encourage children to include yoga poses in their playtime. For example, they can become different animals or characters from their favourite stories, incorporating yoga poses into their imaginative play.

Additional Resources

To further support your child’s yoga journey, consider exploring additional resources. My downloadable resource bank offers a wealth of yoga stories, journal tasks, and relaxation scripts. You can also find detailed lesson plans for school yoga clubs and PE lessons, which can be a great way to introduce yoga in educational settings.

Physical Products:

Yoga Pose and Mindfulness Flashcards: Safe and age-appropriate cards to guide children through various yoga poses and mindfulness exercises. Grab my yoga and mindfulness cards in the innerchildyogaschool store.

Posters: Visually appealing posters to decorate your space and provide quick reference guides for yoga poses and mindfulness techniques. You can buy my child safe yoga pose poster over in the store.

Memory Games:

Fun and educational memory games that incorporate yoga poses and principles, perfect for reinforcing learning through play.

Yoga can be a wonderful addition to a child’s life, offering numerous physical, mental, and emotional benefits. By introducing yoga in a fun and engaging way, you can help children develop a lifelong love for this practice. Remember to always listen to their bodies and encourage them.

Remember to make these poses playful and engaging for children, using storytelling and imagination to enhance their experience. Encourage them to move gently and listen to their bodies. You can find yoga lesson plans, stories and printables with even more poses in my resource bank and handbooks.

Please always remember to listen to your body in yoga and only do poses which feel good for you!