Yoga for children: Foundation for their healthy future

The natural positions of a child are the real yoga for children. This is what the human body is born with- easy yoga asana that are part of a baby’s body language from the minute he/she is born.

Even a newborn baby unconsciously follows the yogmudras (hand positions maintained during meditation). If you notice a sleeping baby, its thumb and the index finger slightly touch a pattern that is the ‘Chinmudra’. Have you observed a 6 month baby lying on its back with its feet up? It kicks its feet and head also up, nearly like what you do with abs. Then it moves on its back and does the cobra position in yoga.

Yoga asanas are being followed from thousands of years. Yoga is just a practice that began in India and is now very admired in the United States and all around the world.

Here are many kid-friendly yoga postures to get your family practice began.

Yoga for children

Yoga is all about exploring and learning in a safe, fun and playful way. Yoga and children is the perfect match. Here is what kids can learn from yoga-

Navasana (Double Boat Pose/Partner Boat Pose)


It strengthens your kid’s back bone, improves digestion system and helps them to learn to work in team. This is a big stress-buster posture.

How to do:

  • Sit down in front of your partner.
  • Both of you lift your legs a little upwards and touch your toes with the toes of your partner.
  • Now, lift your hands and clasp or hold each other’s hands.
  • Utilize some pressure and press on your partner’s soles.
  • Inhale normally and back to original pose by first keeping your legs down slowly and then releasing their hands.

Urdhva Mukha Svanasana (Upward Facing Dog Pose)

Urdhva Mukha Svanasana


This yoga for children builds the spinal cord strong. This pose is not only opens your chest but also stretches it. It reduces the tension level and helps in Asthma.

How to do:

  • Lie on the ground facing towards the ground.
  • Put your palms on the floor.
  • Lift your hands up through the shoulders, putting your elbows locked.
  • Now use a little power and move your body forward from head to waist, upwards.
  • Inhale normally.
  • Put your feet straightened and knees must be straight and locked.
  • Keep in this pose for 25-30 seconds.

Mermaid Pose

Mermaid Pose

This pose helps to create your body more flexible, particularly the lower abdomen and the backbone.

How to do:

  • Twist your knees and sit down.
  • Twist your left foot backwards and move your right foot inside your left foot.
  • The sole of your right leg must be touching your right knee. Breathe in and breathe out normally.
  • Keep your left palm on your left toe.
  • Lift your right hand upwards and your right palm must be towards your face.
  • Just look at your palm, placing your face upwards.
  • Stay with this pose for a few breaths.
  • Keep down your hands and come back to the original pose.

Vriksasana (Tree Pose)


Vriksasana is a great yoga for children. It stretches the chest and helps to balance your entire body. It is also helpful in strengthening your feet and hands.

How to do:

  • Inhale and stand straight.
  • Place your left sole a little bit upwards but put your toe on the ground.
  • Your left sole must be on the ground and touch your right toe.
  • For stability, stretch your hands upwards.
  • Your right foot must be straight and right knee must be locked.
  • Look upwards and inhale normally.
  • Keep this pose for 5-7seconds.
  • Repeat Vriksasana Pose with the other leg.

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Adho Mukha Svanasana (Downward Facing Dog Pose)


This yoga pose helps to relax your mind and gives energy to your body. It extends the upper body area that helps to relieve back pain and headaches.

  • Inhale and stand erect.
  • Now turn your body from waist to head, downwards.
  • Keep your palms on the ground.
  • Push your butt up and your elbow should not be bent.
  • Draw your soles upwards.
  • Keep in this pose for few seconds.
  • Come back to the original pose while breathe out.

Rainbow Pose

This pose calms down the stressed mind and helps in extending the arm, the chest and abdominal along with the spinal cord.

How to do:

  • Start with kneeling down on the floor.
  • Put your backbone erect. From head to tail, your body must be straight.
  • Lift up your right hand and twist it on your right side.
  • Place your right hand down and don’t twist your right elbow.
  • Keep in this position for a few seconds.
  • Repeat this position for other hand.

Apart from these poses, there are many other types of yoga for children to make them healthy and happy. These are- Ananda Balasana (Happy Baby Pose), Balasana (Child’s Pose), Crescent Moon Pose, Dhanurasana (Floor Bow Pose), Shooting stars Breathing Exercise, Savasana (Corpse Pose), Marjaryasana Bitilasana (Cat Cow Pose), Dolphin or Shark Pose, Virabhadhrasana II (Warrior II Pose), Simhasana (Lion Pose), Chair Pose, Kite Pose and many more poses those are helpful in children’s  growth and healthy future.
There are many benefits of yoga for children. In short, yoga is a method of physical exercises or poses. These yoga poses provides strength, confidence and flexibility. It is also about breathing (Named Pranayam) that helps calm and refresh your body and brain.

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