Easy Yoga for Kids: A Beginner’s Guide

According to research, yoga for kids can have substantial benefits for your children. A part of our cultural heritage, yoga has been proven to increase the harmony between the body, mind, and spirit of regular practitioners. By practising yoga asanas for kids, your children can improve their strength and flexibility while focusing on their breathing for improved mental well-being.

Yoga has transcended cultural boundaries and spread across the world due to its incredible benefits for children and adults. Here, you can learn about different types of yoga asanas (or poses) along with some valuable insights to make it a daily practice for your child.

7 Easy Yoga Poses for Kids

Give your kids the gift of improved emotional regulation, better awareness, improved concentration, and increased physical strength by including any of the following easy and fun yoga for kids in their daily routine:

1. Balasana or Child’s Pose

To perform balasana:

• Start into a tabletop position
• Join the big toes of both feet and widen the knees
• Lower your upper body back and down, keep your arms extended, and bring your forehead to the ground
• Relax your shoulders and hold the pose for some time while taking deep breaths
• Press your hands, lift your upper body, and return to tabletop position after some time

2. Vajrasana or Thunderbolt Pose

Thunderbolt pose is one of the only few yoga for kids that can be performed even after consuming a heavy meal. In fact, this pose helps release trapped gas in the digestive system and improves overall digestive function as well.

To perform vajrasana:

• Sit on your heels with your knees together
• Keep your back straight and relax your shoulders
• Hold for some time while breathing normally
• Gently lean forward and sweep your feet in front of you to transition into an easy seat

3. Vrikshasana or tree Pose

To perform vrikshasana:

• Stand with your feet together and spine tall
• Shift your weight onto your right foot
• Bend your left knee as you bring your left foot to your right inner thigh or calf
• Extend your hands over your head and join them together as you balance on your right leg
• Hold for some time while breathing deeply before switching to another side
• Once done, bring both of your feet on the ground to come out of the pose

4. Dhanurasana or Bow Pose 

To perform dhanurasana:

• Lie on your stomach on the ground or your yoga mat
• Fold your knees and hold your ankles or calves with your hands
• Lift your head back and arch your back while you kick into your hands to uplift yourself
• Hold for a few deep breaths actively keeping your back and legs engaged
• Release your legs and lay flat on your stomach slowly

5. Bitilasana Marjaryasana or Cat-Cow Pose

To perform bitilasana marjaryasana:

• Start in a tabletop position
• Breathe in while dipping your stomach and protruding your heart, creating a backward bend in your spine
• Exhale slowly and round your spine towards the ceiling
• Repeat this a few times while inhaling as you drop your stomach and exhaling as you round your back
• Come back to tabletop with a neutral spine

6. Virabhadrasana III or Warrior 3

To perform virabhadrasana III:

• Stand tall with your feet together
• Shift your weight into your right leg
• Bend at your hips, lift your left leg straight back, and extend your hands in the front, making a sort of T-shape with your body
• Maintain the balancing pose for a few deep breaths, then come back to standing on both feet with your hands by your side
• Repeat with the left leg as well

7. Shavasana or Corpse Pose

To perform shavasana:

• Lay flat on your back on the ground or the mat with your palms facing up
• Extend your legs and let your feet fall a few feet apart on the mat
• Close your eyes, relax your muscles, and focus on your breathing
• Stay in the pose for a minute (longer if you are tired or stressed)
• Roll onto your left side and pause for a few seconds
• Use your hands to sit upright
• Rub your hands together and place them on your eyes before opening them

Summing Up

Every parent wants what’s best for their child. Your commitment to ensuring the health and well-being of your child has landed you here. While physical activity, including yoga, is essential, you also need to ensure proper nutrition for kids.

A growing child requires an adequate amount of essential building blocks, like protein and carbohydrates, to support their healthy development. On average, a simple diet may not be able to provide enough protein for your children even if they are not fussy eaters. However, it is a different story for kids who are selective about their food. In such cases, diet counselling for kids can be a good way to ensure they get balanced nutrition curated to their specific needs.

Additionally, we recommend investing in a protein powder for kids, such as Prohance Junior. Available in two delicious flavours, this health supplement can help your child get the necessary nutrition in a delicious drink.