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Yoga Poses for Kids to Build the Foundation

Updated on September 12, 2019
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I gain all this experience by going to yoga class. I wish to become a certified yoga trainer one day.

Yoga for kids is the best solution if you are a parent who is worried about their kid's future health. Then from now, you don't have to be.

Because in this blog I am going to share the knowledge on yoga poses for kids to build a solid and healthy foundation.

It is really essential that health foundation of your kid should be solid, and one more thing is.

if your kid starts fitness as a habit from a very young age, then their whole life they don't have to worry about their health.

Because once a habit developed, it becomes hard to destroy it.

Benefits of yoga for your kid

  1. Yoga gives the lesson of self-acceptance to your kid.

  2. It helps to kid to be aware of their body.

  3. Doing yoga can help to increase the self-confidence and positive self-image of your kid in their mind.

  4. Your kids learn how to manage stress and anxiety by yoga.

  5. Yoga teaches your kids how to control thoughts by breathing.

  6. It helps your kids to increase their concentration and focus power.

  7. Yoga helps your kid to build a mind-body connection.

  8. It helps to improve strength and muscle power in your kid.

  9. Improve sense of balance and coordination in your kid.

  10. Make your kid's body healthy and fit.

Now let's talk about yoga poses for your kids, I have given easy and a little bit hard poses for your kids.

Top 5 Easy Yoga Poses for Kids

These top 5 poses are for those kids who are just starting yoga.

1. Child pose ( Balasana )

Balasana consists of two Sanskrit words i.e. Bala means child and asana mean pose.

This asana is also known as the child’s pose as it resembles a child doing some activity.

How to do it:-

  1. kneel down on the floor as such you are resting on your heels.

  2. Now exhale and start bending forward slowly. Place your torso between your thighs.

  3. Keep your forehead flat on the floor and your hands resting forward in a straight line of your knees.

  4. Feel the gravitational pull and feel the stretch on your tailbone.

  5. Breathe normally and hold your body in this position for 30 seconds and then release slowly.

2. Bridge pose ( Setubandhasana )

Setubandhasana is a Sanskrit word consist of three Sanskrit words i.e. Setu means bridge, bandh means to lock and asana means the pose.

Setubandhasana is also known as the bridge pose in English as this pose resembles the formation of a bridge. This pose stretches your back and neck muscles to relax them. Practicing this yoga for back pain will surely giving you relief

How to do it:-

  1. Start by lying flat on your back.

  2. Now bend your knees and keep your feet and knees in a straight line.

  3. Put your arms beside your body and your palms facing downward.

  4. Slowly lift your back with the help of your thighs. Make sure your chin should touch your chest without moving your chin.

  5. Press your hands against the ground and try to lift your back a bit higher.

  6. Hold your body in this position for 40-50 seconds. Breathe normally.

  7. The release slowly and come back to normal position.

3. Cobra pose ( Bhujangasana )

Bhujangasana is a Sanskrit word consist of two Sanskrit words i.e. “Bhujang“ and asana. Here “Bhujang” means the snake and asana mean pose.

How to do it:-

  1. Begin with lying flat on your stomach and stretch your toes leaving no space between your ankle joint and floor.

  2. Bring your arms to the level of your shoulder.

  3. Now place the body weight on your arms, slowly inhale and raise your body.

  4. Stretch your neck slightly backward.

  5. Hold this asana for 15 seconds

  6. You should keep your elbows slightly bent.

4. Cow-cat pose ( Marjaryasana )

Marjaryasana consists of two Sanskrit words i.e. Marjari means cat and asana mean the pose.

In English, it is called the Cat pose as it just looks like a cat stretching. Yoga is all about taking inspiration from your surrounding and implementing It in your life.

In yoga, you can find many poses inspired by animals like Marjaryasana and even from trees also, like Tadasana which is inspired from the mountain, Bhujangasana inspired by a cobra and many more such that. So there is a deep message in yoga to respect and give importance to our environment also.

How to do it:-

  1. Stand on your arms and knees as your body resembling the tabletop position.

  2. Your arms should be hip-width apart and knees should be hip-width apart.

  3. Now inhale and raise your chin looking upward. Arc your head backward. Push your navel region down and raise your buttocks.

  4. Hold this pose for 5 seconds and breathe normally.

  5. This asana includes two countermovements.

  6. Here starts the second movement. Exhale and drop your chin to your chest. Raise your chest and rest buttocks.

  7. Do 5-6 rounds of this asana and then rest your body.

5. Corpse pose ( Shavasana )

How to do it:-

  1. Lay down on your back, and now slightly separated your legs released to the side.

  2. After that flop your arms at the sides with the palms facing up, close your eye.

  3. Now put your whole focus on relaxing each part of your body.

4 a Bit Harder Yoga Poses for Your Kid

Now the pose which I will tell is a little bit hard than easy yoga pose.

1. Downward facing dog pose ( Adho Mukha Svanasana )

Downward facing dog aka Adho Mukha Svanasana is a great pose that can help you to strengthen your shoulder and arms and also, it tones your waist and core muscles.

It produces blood flow to your brain, lengthens your hams and calves and gives a fine stretch to your spin too.

How to do it:-

  1. To start this yoga pose, you need to get down.

  2. Now your hands and feet like a dog, after that take both of your hands forward a bit.

  3. Tuck your toes and lift your butt up and back, if you can straighten your legs in that position then do it.

  4. Then press your figures and palm in the ground or floor.

  5. Now turn you’re both shoulders outwards and contract your thigh muscle.

2. Triangle pose ( Trikonasana )

Trikonasana is consist of two Sanskrit words i.e. Trikon and asana. Here Trikon means triangle because this yoga asana resembles the triangle. This yoga asana is to balance the body but when

Trikonasana is consist of two Sanskrit words i.e. Trikon and asana. Here Trikon means triangle because this yoga asana resembles the triangle.

This yoga asana is to balance the body but when you do it with speed and variations it also helps to reduce weight.

This asana is good to practice in the morning with full concentration.

Triangle pose also helps to balance your body. Trikonasana stretches the pelvic muscles, spine, and hamstrings.

How to do it:-

  1. Stand in an erect position, open up your legs up to 3 feet.

  2. Now slowly slide your right hand on your right leg by exhaling and start bending towards your right.

  3. After that slide your right hand until it reaches you touch the ankle.

  4. Raise the left-hand simultaneously straight towards the ceiling such that right and left-hand forms a straight line.

  5. you are very close to a perfect trikonasana, now look straight to the left palm and maintain this position for 15-20 seconds.

  6. Slowly reverse the process and come back to the normal position by inhaling, repeat the full process for left side also.

3. Pigeon pose ( Eka pada Rajakapotasana )

Pigeon pose is one of those poses which are very popular and effective in yoga because it helps you to open your stiff hip and makes your lower body movements much smooth and less risky.

But how does it works, actually Your hip is a ball-and-socket joint ( it is like a ball moves in the socket that allows rotating anything in every direction within some boundaries ) which are joined to the most of your upper leg part, This joint allow your leg to move outwards and inwards.

This pose helps you to open your hips, it stretches your thigh and groin muscles, It may be a great back relief pose too. Because it stretches almost all your back muscles.

How to do it:-

  1. In the beginning, take a plank pose now take your palms right under your shoulders and unbend your legs.

  2. Take your right knee directly back on your right arm and right foot behind your left arm, and lower your butts to the floor.

  3. Push through the hands and sit back and open your chest.

  4. Now lower to the ground for a deep stretch. Now do it in the same way again on the right side.

4. Spine twist ( Ardha Matsyendrasana )

Spine twist pose or half lord of fish pose AKA Ardha Matsyendrasana is consist of four words ” Ardha ” means Ardha, ” Matsya ” means fish, ” Indra ” means ruler, ” asana ” means pose.

This pose helps you to massage your abs organs, and also help you with your kidneys and liver. It stretches your back and hips muscles, it lengthens and relaxes your spine.

How to do it:-

  1. To begin with this pose, you need to sit in a meditation position.

  2. Bring your both feet forward, after that take your leg and put it on the other side ( like crossing your legs as shown in the picture ).

  3. Now twist your spine to the left side, your head should facing in a straight line, where your spine is rotating.

  4. Put your left hand on your knee and stretch your back.

  5. Hold it for 5-10 seconds in the beginning and as you progress in it you can increase your time to 30-60 seconds.


Yoga is the best way to keep yourself healthy and fit, doing yoga can make your body lifetime healthy.

All you need to do is perform yoga every day for at least 1 hour with full focus and concentration.

When you perform these yoga poses.

You need to make sure that you warmed up your body properly, otherwise, you may injure yourself.

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


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