5 Yoga poses for kids that are easy to try at home

Yoga can be a fun way for children to move, stretch and become more aware of their breathing and bodies. Unlike a structured workout, children's yoga can be playful and does not need to be about perfect poses or flexibility. Simple movements can be introduced at home or in a supervised class, with children encouraged to stop if a pose feels uncomfortable. From balancing like a tree to stretching like a cat, several beginner-friendly yoga poses can make movement more enjoyable for children. Here are some simple options to try.

Tree Pose, or Vrikshasana, is a simple balancing posture that children can practise. Ask the child to stand tall, place one foot on the inner calf or ankle of the opposite leg, and bring the hands together in front of the chest. Younger children can keep the lifted foot lower or hold onto a wall for support. The pose can help children practise balance, coordination and concentration.

Cat-Cow is a gentle sequence that gets children moving their spine. Starting on their hands and knees, children can slowly round their back towards the ceiling for Cat Pose and then gently lift their chest and tailbone for Cow Pose. The movement should be comfortable and controlled, without forcing the neck or back. It can be a playful way to introduce children to gentle stretching and body awareness.

Child's Pose, or Balasana, can be used as a gentle resting position. From a kneeling position, the child can sit back towards their heels and lean forward, allowing their forehead to move towards the floor. The arms can rest in front or alongside the body. A cushion or folded blanket can be placed underneath the head or knees if additional comfort is needed.

Butterfly Pose is particularly easy for children to understand. Sitting on the floor, they can bring the soles of their feet together and allow their knees to move gently towards the floor. They can hold their feet with their hands and sit comfortably with a straight back. There is no need to push the knees down, as the aim is simply to enjoy a gentle stretch.

Cobra Pose can introduce children to gentle back extension. Lying on the stomach, the child can place their hands near the shoulders and gently lift the chest while keeping the movement small and comfortable. Children should not be encouraged to force the back into a deep bend. Yoga sessions can also include simple slow breathing, such as taking a comfortable breath in and slowly breathing out, without asking children to hold their breath.