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Yoga Poses for Kids With Names and Benefits

Introducing yoga to children can significantly improve their physical health, mental clarity, and emotional balance. This guide provides detailed descriptions of yoga poses for kids, highlighting their names and the numerous benefits they offer.

Whether you’re a parent, teacher, or caregiver, you’ll find this information valuable for helping kids incorporate yoga into their daily lives. Yoga is not only a fun and engaging activity for children, but it also lays a foundation for a healthy lifestyle that can benefit them throughout their lives.

Why Yoga is Great for Kids

Yoga offers many benefits for children. It helps them become more flexible and strong, improves their ability to focus, and teaches them how to relax. When kids practice yoga, they learn how to connect with their bodies and breath. This connection can help them feel calmer and more grounded.

Additionally, yoga can improve kids’ posture, balance, and coordination, which are important for physical activities. Yoga also promotes self-confidence and body awareness, making kids feel more comfortable in their own skin.

Physical Benefits: Practicing yoga helps children develop strength, flexibility, and balance. The various poses, or asanas, work different muscle groups, enhancing overall physical fitness. Stronger muscles and improved coordination can help children excel in other physical activities and sports. Moreover, yoga promotes better posture, which is essential for growing children who spend a lot of time sitting in classrooms.

Mental Benefits: Yoga encourages mindfulness, which is the practice of being present in the moment. This can help children improve their concentration and focus, which is beneficial for their academic performance and other activities that require attention. By learning to focus on their breath and body, children can also develop better self-control and discipline.

Emotional Benefits: Yoga is a great way for children to manage stress and emotions. The breathing exercises and relaxation techniques can help them calm their minds and reduce anxiety. This is particularly important in today’s fast-paced world, where children can often feel overwhelmed. Yoga can also boost self-esteem and confidence, as children learn to master new poses and see their progress over time.

Easy Yoga Poses for Kids

Here are some easy yoga poses that kids can try. Each pose includes a description and the benefits it offers. Encourage children to practice these poses regularly to enjoy the full benefits of yoga.

1. Mountain Pose (Tadasana)

Mountain Pose, or Tadasana, is a simple standing pose that helps children feel strong and stable. To do this pose, kids should stand with their feet together, arms by their sides, and head held high. They should imagine they are a tall, sturdy mountain.

How to Do It:

  • Stand with feet together or slightly apart.
  • Arms rest by the sides.
  • Distribute weight evenly on both feet.
  • Stand tall, engaging the thighs and lifting the chest.
  • Relax shoulders, gaze forward.

Benefits: Mountain Pose improves posture and balance. It helps kids become aware of their bodies and teaches them how to stand tall and proud. This pose is also great for calming the mind and preparing for other yoga activities. It promotes a sense of grounding and stability, helping children feel more centered.

2. Tree Pose (Vrksasana)

Tree Pose, or Vrksasana, is a balancing pose that looks like a tree. Kids stand on one foot and place the other foot on their inner thigh or calf, then bring their hands together above their head.

How to Do It:

  • Stand on one leg, bend the other knee, placing the foot on the inner thigh or calf (avoid the knee).
  • Hands can be brought to the chest in a prayer position or extended overhead.
  • Focus on a point in front to maintain balance.

Benefits: Tree Pose enhances balance and concentration. It strengthens the legs and core muscles. This pose also encourages kids to focus on their breathing, which can help them feel more centered and calm. It teaches children patience and the importance of steady focus.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a fun, flowing pose that involves moving between two positions: Cat (Marjaryasana) and Cow (Bitilasana). Kids start on their hands and knees, arch their back like a cat, and then dip their belly like a cow.

How to Do It:

  • Begin on hands and knees, with wrists aligned under shoulders and knees under hips.
  • Inhale, arch the back, lifting the head and tailbone (Cow Pose).
  • Exhale, round the back, tucking the chin and pelvis (Cat Pose).
  • Repeat, flowing between the two poses with the breath.

Benefits: This pose improves flexibility in the spine and strengthens the neck and back muscles. It also helps kids coordinate their movements with their breathing, promoting mindfulness and relaxation. It can be particularly soothing and help relieve tension after a long day.

Read More: Meditation Techniques for Mental Health

4. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog, or Adho Mukha Svanasana, is a common yoga pose where kids form an upside-down “V” shape with their bodies. They place their hands and feet on the ground and lift their hips high.

How to Do It:

  • Start on hands and knees.
  • Lift hips up and back, straightening legs and arms.
  • Press hands into the ground, extending through the spine.
  • Heels can reach toward the ground, though they don’t need to touch.

Benefits: This pose stretches the whole body, especially the hamstrings, calves, and shoulders. It also strengthens the arms and legs. Downward-Facing Dog energizes the body and helps relieve tension and stress. It can also help improve circulation and boost energy levels.

5. Cobra Pose (Bhujangasana)

Cobra Pose, or Bhujangasana, involves lying on the stomach and lifting the chest off the ground, supported by the hands. Kids should keep their elbows close to their body and gently arch their back.

How to Do It:

  • Lie on the stomach with hands placed under the shoulders.
  • Press into the hands to lift the chest, keeping elbows close to the body.
  • Extend through the spine without straining the lower back.

Benefits: Cobra Pose strengthens the back and shoulders and stretches the chest and abdomen. It helps improve posture and can relieve mild back pain. This pose also opens up the heart, promoting feelings of openness and confidence. It can help counteract the effects of sitting for long periods.

6. Child’s Pose (Balasana)

Child’s Pose, or Balasana, is a resting pose where kids kneel on the floor, sit back on their heels, and stretch their arms forward on the ground. They should rest their forehead on the mat and breathe deeply.

How to Do It:

  • Kneel on the floor, touching the big toes together and sitting back on the heels.
  • Separate the knees about hip-width apart.
  • Extend arms forward and rest the forehead on the ground.
  • Relax and breathe deeply.

Benefits: Child’s Pose is deeply calming and helps kids relax. It stretches the hips, thighs, and ankles while relieving stress and fatigue. This pose encourages kids to take a break and connect with their breath, promoting mindfulness and tranquility. It’s a great pose to use when kids need to calm down or take a moment of rest.

More Yoga Poses for Kids

7. Butterfly Pose (Baddha Konasana)

Butterfly Pose, or Baddha Konasana, is a seated pose that resembles the wings of a butterfly. Kids sit with their feet together and knees bent out to the sides.

How to Do It:

  • Sit with the soles of the feet touching and the knees bent out to the sides.
  • Hold the feet or ankles.
  • Gently flap the knees up and down like butterfly wings, or simply hold the position and breathe.

Benefits: This pose opens the hips and stretches the inner thighs. It can help improve flexibility in the groin and hip areas. Butterfly Pose is also calming and helps reduce tension in the lower body. It can be a fun pose to do with kids as they imagine themselves as butterflies.

8. Happy Baby Pose (Ananda Balasana)

Happy Baby Pose, or Ananda Balasana, is a fun and relaxing pose where kids lie on their backs and hold their feet, rocking gently like a happy baby.

How to Do It:

  • Lie on the back and bring the knees toward the chest.
  • Hold the feet or ankles, with arms inside the knees.
  • Gently rock from side to side, if desired.

Benefits: This pose stretches the inner thighs, hips, and lower back. It can help relieve tension and promote relaxation. Happy Baby Pose is also fun and playful, making it a favorite among children. It encourages a sense of joy and comfort.

9. Warrior I (Virabhadrasana I)

Warrior I, or Virabhadrasana I, is a powerful standing pose that helps build strength and confidence. Kids step one foot forward and bend the knee, reaching their arms up toward the sky.

How to Do It:

  • Step one foot forward and bend the knee, keeping the back leg straight.
  • Raise arms overhead, palms facing each other.
  • Square the hips toward the front and gaze forward.

Benefits: Warrior I strengthens the legs, hips, and core muscles. It also stretches the chest and shoulders. This pose helps improve balance and focus while promoting a sense of power and determination. It’s great for building confidence in kids.

10. Warrior II (Virabhadrasana II)

Warrior II, or Virabhadrasana II, is another strong and grounding pose. Kids step one foot forward, bend the knee, and stretch their arms out to the sides, looking over the front hand.

How to Do It:

  • Step one foot forward and bend the knee, keeping the back leg straight.
  • Extend arms out to the sides, parallel to the ground.
  • Turn the head to look over the front hand.

Benefits: Warrior II strengthens the legs, hips, and core. It also opens the chest and shoulders. This pose improves balance, concentration, and stability. Warrior II encourages kids to feel strong and focused, like brave warriors.

11. Bridge Pose (Setu Bandhasana)

Bridge Pose, or Setu Bandhasana, involves lying on the back and lifting the hips toward the sky, creating a bridge with the body.

How to Do It:

  • Lie on the back with knees bent and feet flat on the ground, hip-width apart.
  • Press into the feet to lift the hips up.
  • Interlace the fingers under the back, if comfortable, or keep the arms at the sides.

Benefits: Bridge Pose strengthens the back, glutes, and legs. It also stretches the chest, neck, and spine. This pose can help improve posture and relieve tension in the back. It promotes a sense of openness and relaxation.

Tips for Practicing Yoga with Kids

Practicing yoga with children can be a delightful and rewarding experience. Here are some tips to make the practice enjoyable and effective:

  • Make it Fun: Incorporate games, stories, and songs to keep kids engaged. Use animal names or create a story around the poses to make it exciting. For example, you can pretend to go on a jungle adventure, doing poses that represent different animals you “encounter.”
  • Be Patient: Children may need time to learn and enjoy yoga poses. Encourage them gently and celebrate their progress, no matter how small. It’s important to create a positive and supportive environment.
  • Practice Regularly: Consistency helps kids develop a routine and enjoy the benefits of yoga. Try to practice a few times a week, even if it’s just for a few minutes. Establishing a regular practice can help children look forward to their yoga time.
  • Create a Calm Environment: Find a quiet, comfortable space for practicing yoga together. A peaceful environment can make a big difference in helping kids focus and relax. Use soft lighting and calming music if it helps create a soothing atmosphere.
  • Encourage Mindfulness: Teach kids to pay attention to their breath and how their bodies feel in each pose. This can help them develop a deeper connection with their bodies and minds. Simple breathing exercises can also be included to promote relaxation and focus.
  • Lead by Example: Children learn by watching adults. Show enthusiasm and commitment to your own practice. When kids see you enjoying yoga, they are more likely to be interested and motivated to participate.
  • Use Props: Yoga props like mats, blocks, and straps can make poses more accessible and fun. Props can help children feel more comfortable and supported in their practice.
  • Be Creative: Feel free to adapt poses to suit your child’s needs and preferences. The goal is to make yoga enjoyable and beneficial for them. You can create themed sessions based on seasons, holidays, or favorite stories.
  • Encourage Rest: Remind kids that it’s okay to take breaks and rest in Child’s Pose whenever they need to. Yoga is about listening to their bodies and finding balance.


Introducing yoga to kids can be a wonderful way to support their overall well-being. By practicing these simple poses, children can enjoy the many benefits of yoga, from increased physical strength to improved emotional balance. Yoga teaches kids valuable skills such as mindfulness, concentration, and relaxation that can benefit them in all areas of their lives.

Encourage children to practice yoga regularly and make it a fun, engaging activity. With patience, creativity, and a positive attitude, you can help children develop a love for yoga that will serve them well throughout their lives. Yoga is not just a physical practice; it’s a holistic approach to health and well-being that can nurture children’s minds, bodies, and spirits.


Get in Touch: Rudra Yoga India, Balaknath Street, Upper Tapovan, Laxman Jhula, Rishikesh, Uttarakhand, 249192, India

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