Yoga for kids is gaining popularity as more parents recognize the benefits of this ancient practice for children’s physical, mental, and emotional health.
With increasing screen time (hey, I know – some Fibromyalgia days cause you to almost chuck that iPad at them), kids need activities that promote movement, mindfulness, and relaxation.
Yoga is a great way to introduce children to a healthy lifestyle while improving their concentration, flexibility, and self-awareness.
In this blog post, you’ll explore the benefits of yoga for kids, the risks, and the best poses to introduce your child to yoga.
I’ve also included 3 resources for kid-friendly yoga classes in-person and online.
This way, you can provide a creative outlet for your child to explore if they choose – and that’s a very compassionate, gentle parenting thing to do.
Is yoga appropriate for children?
Yoga is excellent for children as there are oodles of benefits. For instance, yoga keeps little bodies balanced, strong, and flexible. The ancient practice also helps children be more mindful, patient, and feel less stressed.
Children’s gross and fine motor skills – like balance and hand-eye coordination, respectively – are also fine-tuned thanks to yoga.
As with any physical activity, injuries like strains and sprains are possible, so beginner yogis should avoid advanced-level moves like a headstand.
However, pretzel-y moves most adults can’t do aside, most children enjoy yoga as a fun way to exercise and relax.
Furthermore, yoga is fantastic at stretching out stiff muscles in the morning and relaxing the mind and body before bed.
This page may contain affiliate links, and I earn a small commission if you make a purchase through one of the links at no cost to you. And as an Amazon Associate, I earn from qualifying purchases. I only recommend products I strongly believe in and/or have personally vetted.
What do kids do in yoga classes?
Kids’ yoga classes are becoming more popular, in-person or online, via YouTube or other platforms.
If you take your child to a physical yoga class for kids, expect it to be different from a traditional yoga class for adults. For example, many children’s yoga classes involve fun games, songs, and stories.
Themes are also pretty important to help drive home the content. For example, an animal theme is common (think easy visuals for horse or cow pose, plus the names!). Other themes like transportation or the seasons work well for kids, too.
I’ve only been to one yoga class and it was a prenatal yoga class, so while Wade was technically with me – I went into labor that night – Wade has not attended a yoga class. Not yet, at least!
At which age should a child start yoga?
A child can benefit from starting yoga at any age.
Babies and toddlers can “start” yoga by mimicking what they see others do. Ten months old is when babies start to follow one-step instructions.
The more your child can follow simple step-by-step directions, the more they’re ready to begin learning yoga poses and easy breathing techniques.
Of course, you shouldn’t expect them to sit through a 10-minute guided video class at 10 months, but baby steps.
Advantages of yoga for kids
Yoga is well known for its physical and mental benefits, even for kids.
With a little or a lot of practice, yoga has the amazing ability to:
- boost happiness
- increase focus
- improve memory
- reduce stress
- strengthen confidence
Regarding physical advantages, yoga helps with:
- balance
- coordination
- endurance
- posture
- strength
Yoga has even been shown to help children get better grades in school.
For instance, math scores increased by 15% with kids who practiced mindfulness, a core component of yoga.
Risks of yoga for kids
As a parent, you know that any physical activity comes with risk. The most common yoga-related injuries for children are strains and sprains of the knees and legs.
To minimize these injuries, help your child practice yoga safely by learning it with them or getting help from a certified yoga instructor, like at a kid’s class.
Another note of caution is Bikram or hot yoga. Kids get hotter faster than adults because kids sweat less.
If you need clarification on whether bringing along your tot is safe, check the program’s rules.
Best yoga poses for kids beginning yoga
Yoga is simple to start and easy to learn. Still, some poses are easier than others (read: kid-friendly). Those poses are cat cow, happy baby, upward facing dog, and downward facing dog.
If you’re unsure where to start, begin with 5 minutes on the floor and these 4 super easy poses:
Cat cow
- Start with your hands and knees on the floor. Your back should be flat like a tabletop.
- Inhale as you drop your belly and tilt your head and tailbone up.
- Exhale as you push your back up to the sky. Lower your head down slightly.
Happy baby
- Lie on your back on the floor or on a bed.
- Bring your legs up towards your chest and grab your feet.
- Pull your feet in closer to stretch out your hips.
- You can also stretch out your legs and rock side to side.
Downward facing dog
- Start with your hands and knees on the floor in a tabletop position.
- Curl your toes under and lift your hips up.
- Press firmly away from the floor with your hands and feet.
- Experiment with bending one leg while straightening the other or lifting one leg up for a three-legged dog.
Upward facing dog
- Lie down on your stomach with your hands below your shoulders.
- Press into your hands as you peel your chest and head off the floor.
- Look forward or gently twist left and right for a deeper stretch.
Which yoga is best for your child?
There are many types of yoga, and your child may discover they prefer one style more.
For example, the challenging stillness of yin yoga to the quick fiery flow that’s Vinyasa.
Which style of yoga is best for your child is up to them, so encourage them to experiment with what feels good for their body.
Some other types of yoga include:
- hatha (best for beginners)
- Kundalini
- restorative
Yoga resources to get started
Yoga With Bird and Yoga With Adriene aren’t geared specifically toward kids, but Wade often enjoys joining me when I do a session. I recommend these ladies if you’re looking for a safe place to get your child started with yoga.
Bird is calm and relaxing, whereas Adriene is energetic and upbeat. You know some days your kiddo needs one more than the other! I can hear the “Mom, I’m tired…”
Another resource (though we haven’t tried it yet) is Pretzel Kids.
Children ages 2-14 can enroll in physical classes (they’re available by certified instructors across the US).
The best part is that they offer virtual classes too – perfect if driving out doesn’t work for you. These 30-45 minute classes are only available on weekdays, but their weekend spots say “coming soon!”
How much yoga for kids is okay?
Doing yoga every day is healthy for the body and mind.
You don’t need to carve out too much time. Five to 20 minutes a day is better than an hour once a week.
Plus, yoga can be done in the morning or before bed. Afternoon yoga breaks are also enjoyable and fantastic for an energy boost!
I’m sure it’s a lot easier for your child to find that time than you (though it’s totally doable and worth it, especially if you have Fibromyalgia!).
This page contains affiliate links, and I earn a small commission if you make a purchase through one of the links at no cost to you. And as an Amazon Associate, I earn from qualifying purchases. I only recommend products I strongly believe in or have personally vetted.
Does my child need a mat for yoga?
Your child does not need to have a mat to practice yoga.
Mats are for cushioning the joints and helping you balance, but they aren’t necessary to enjoy the benefits of yoga.
Wade often used my Gaiam yoga mat while I used an extra thick one for my weak-ish knees.
(Wade doesn’t use it anymore because I unknowingly did yoga on some cat poop – beware the grooves on any mat make cleanup difficult – and it was old anyway.)
And I swear, sometimes laying on my side would be so painful with little cushion!
Luckily Wade does not have that problem, so he’s fine with a thin mat.
If you purchase a yoga mat for your child, be sure to consider the thickness of the mat as well as the length.
Don’t want to spend any dough? No problem – have your child practice on the floor, on their bed, or go outside for some fresh sunshine.
Your takeaway
Yoga for kids is incredible.
It’s a fun way to build physical and mental strength.
Better posture, more confidence, and reduced stress are only a few things your child will gain as a result of some time on the mat.
Your child may be ready for yoga when they can follow simple directions. This starts to happen around 10 months – 2 years.
If you take them to a yoga class, expect lots of fun games incorporating poses.
If you want them to get started at home, try the 4 easy poses above. For the best fun yoga for kids, check out Yoga With Adriene. For the best calming yoga for kids, try Yoga With Bird. Another option is Pretzel Kids.
Wade enjoys doing yoga with me and I love it. I didn’t have to coax him too much into it because he wanted to do what I did.
What’s your child’s experience with yoga?
