Incorporating yoga into your morning classroom routine

As an experienced children’s yoga teacher and classroom teacher, I have witnessed first-hand the transformative power of yoga in helping students start their day with calm and focus. Incorporating simple yoga sequences into morning routines can significantly enhance a child’s ability to engage attentively and positively throughout the school day. You can read more about the science supporting the benefits of children’s yoga in my recent blog post here.

Here, I will share some effective and easy-to-implement yoga routines that can become a beneficial part of any morning schedule. If you would like to invest in my yoga for primary school club or PE curriculums you can learn all about them here or to try out my free resource grab my yoga journal and printable calm corner when you join my mailing list.

The Importance of Morning Yoga for Students

Morning yoga sets a peaceful and focused tone for the day. It helps children wake up their bodies gently, improves concentration, reduces anxiety, and promotes a sense of well-being. For students, beginning the day with yoga can mean the difference between a stressful morning rush and a serene start. I am a teacher and parent myself and I know how busy the school morning can be. I read a quote which said “In truth, yoga doesn’t take time – it gives time.” – Ganga White and in my experience this is very true. When children are calm and focussed they can be much more productive.

Here are 5 ways to incorporate yoga into your morning classroom routine

Practicing a simple yoga flow:

If you have time and space in the morning you might be able to enjoy some Asana (yoga pose) practice. Here are some simple child apropriate poses/flow to try.

1. Sun Salutations (Surya Namaskar)

Sun Salutations are a series of poses that flow smoothly from one to the next. This sequence is excellent for energising the body and mind. Encourage children to start slowly, focusing on their breath as they move through each pose.

- Start in Mountain Pose (Tadasana) with hands in prayer position.

- Inhale and sweep the arms up overhead, arching back slightly.

- Exhale and fold forward into a Standing Forward Bend (Uttanasana).

- Inhale to lift halfway up to a Flat Back (Ardha Uttanasana).

- Exhale and step back into a Plank Pose.

- Lower down to Chaturanga Dandasana (or knees-chest-chin for younger children).

- Inhale into Cobra Pose (Bhujangasana) or Upward Facing Dog (Urdhva Mukha Svanasana).

- Exhale into Downward Facing Dog (Adho Mukha Svanasana).

- Hold for a few breaths, then step forward to a forward bend, lift halfway, and return to standing.

2. Tree Pose (Vrksasana)

Tree Pose is a wonderful way to improve balance and concentration. It’s also fun for children as it mimics the shape of a tree.

- Start in Mountain Pose.

- Shift weight onto the left foot and bring the right foot to rest on the inner left thigh or calf (avoiding the knee).

- Hands can be in prayer position or extended overhead like branches.

- Hold for a few breaths, then switch sides.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This gentle flow between two poses warms up the spine and encourages flexibility.

- Begin on hands and knees in a tabletop position.

- Inhale, dropping the belly and lifting the gaze for Cow Pose (Bitilasana).

- Exhale, rounding the spine and tucking the chin for Cat Pose (Marjaryasana).

- Continue to flow with the breath for several rounds.

4. Child’s Pose (Balasana)

Child’s Pose is a calming pose that provides a gentle stretch to the back and hips.

- From tabletop position, bring the big toes together and knees wide apart.

- Sit back on the heels and extend the arms forward, lowering the forehead to the mat.

- Breathe deeply, feeling the body relax with each exhale.

5. Seated Forward Bend (Paschimottanasana)

This pose helps to calm the mind and stretch the hamstrings and back.

- Sit with legs extended straight in front.

- Inhale to lengthen the spine, and exhale to fold forward, reaching for the feet or shins.

- Hold for several breaths, allowing the body to relax into the stretch.

Mindful Breathing Exercises

However much time or space you have you can incorporate breathing exercises into your morning routine. I start the day with a simple hand rub breath with my class - we rub our hands together to generate heat, place our hands to heart and take a couple of deep breaths. We also regularly practice humming bee breaths to calm the nervous system taking a deep inhale and then releasing the breath with a hmmmm sounds for as long as is comfortable. Humming breaks our chain of thought quieting the mind and the hmm itself sends soothing vibrations through our vagus nerve helping us to relax.

Focus and Balance Practice:

Balancing requires focus and it’s a great way to quickly engage your class and build their attention span. simply challenging children to balance in a simple pose like tree pose works well. If your class find the balance easy get them to try it with their eyes closed.

Positive Affirmations:

Sharing positive affirmations builds confidence and mindset. In education we talk a lot about the power of a growth mindset and affirmations can help children develop this crucial skill. There are plenty of songs online which repeat affirmations or you can create them as a class. They should be I am statements such as “I am loved”, “I learn easily” “I am a good friend”. The more children say these phrases out loud the more they will internalise them.

The Power of Sound:

I recently publish an entire post on the benefits of sound healing for children which you can read here. One of my favourite ways to quickly change the mood of the classroom and calm students it to use a singing bowl. I challenge them to see how log they can hear the sound putting their hard up while they can hear it and putting it down when they can’t any more. Children will often opt to close their eyes to hear better.

Incorporating Yoga into the Classroom

For teachers looking to bring these benefits into the classroom, consider starting the day with a short yoga session. Even just 5-10 minutes can make a significant difference in students' focus and mood. Create a calm atmosphere with soft music and dimmed lights, and guide the students through the sequences with gentle instructions.

Starting the school day with yoga fosters a sense of calm and focus that benefits both students and teachers. By integrating these simple yoga routines into morning schedules, we can help children develop a positive, attentive mindset that carries through their day. As educators and yoga practitioners, it is our privilege to offer these tools to support the holistic well-being of our students.

If you want to introduce yoga and mindfulness to your school please take a a look at all the resources I have to help you do just that or reach out to me directly on vic@innerchildyogaschool.com I am genuinely pleased to receive every email from teachers who share this passion.