Top 20 Yoga Poses for Kids and Their Benefits

Top Yoga poses for Kids

Kids today are feeling more worried about school, social events, and using screens. This often causes restlessness, anxiousness, and trouble concentrating. The answer? Yoga!

Many parents believe yoga is just for adults, but kids can benefit from it as well. It helps them get stronger, become more flexible, and focus better, all while enjoying themselves! If your child has trouble with energy or staying focused, yoga can really help.

This guide lists the 20 best yoga poses for kids, how to do each one, and why they are good for you. 

Let’s look at how yoga can help your child be healthier, both physically and mentally.

Warm-up Exercises Before Yoga

Before getting into yoga poses, kids should warm up to avoid injuries and improve flexibility. Here are a few easy warm-up exercises:

  • Neck Rolls: Gently move your neck in a circle.
  • Shoulder Rolls: Move your shoulders forward and then backwards.
  • Arm Circles: Stretch your arms and move them in small circles.
  • Toe Touches: Bend forward to touch your toes and stretch your legs.
  • Jumping Jacks: Help get your blood circulating and warm up your muscles.

Yoga Poses For Kids

1. Mountain Pose (Tadasana)

Tadasana commonly referred to as Mountain pose, is a Starting Yoga Pose, where the pose leans towards good stead amongst the tall, erect posture with feet parallel to each other.

Mountain Pose
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  • Stand upright with your feet close together.
  • Keep your arms at your sides with your hands facing forward.
  • Take deep breaths while keeping a straight posture.

Benefits:

  • Improves posture and balance.
  • Enhances focus and mindfulness.

2. Tree Pose (Vrikshasana)

It is a standing yoga pose and is otherwise known as Vrikshasana. In this pose, one stands with the full weight on one of the feet, the other foot standing beside this foot and placing one heel on the opposite inner thigh or calf.

explore How to perform tree pose
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  • Stand on one leg and put the other foot on the inside of your thigh.
  • Put your hands together in front of your chest.
  • Hold for a few breaths, then change sides.

Benefits:

  • Strengthens leg muscles.
  • Boosts concentration and patience.

3. Butterfly Pose (Baddha Konasana)

Butterfly Pose
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  • Sit with your legs bent and the bottoms of your feet together.
  • Move your knees up and down like butterfly wings.
  • Take a big breath and hold it for 30 seconds.

Benefits:

  • Enhances hip flexibility.
  • Encourages relaxation and calmness.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

The next examined movement is the Marjariasana-Bitilasana or the Cat-Cow Pose, the movement that involves holding the spine curved one way (Cat Pose) and then the other way (Cow Pose).

Cat-Cow Pose
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  • Get on all fours.
  • Breathe in, back arching (Cow Pose); breathe out, rounding your back (Cat Pose).
  • Repeat it 5 to 10 times.

Benefits:

  • Strengthens the spine.
  • Improves coordination.

5. Downward Dog (Adho Mukha Svanasana)

The Downward Dog Could Be One of the Most Familiar Yogic Postures Like in the Vinyasa or Hatha Yoga Style.

Adho Mukha Svanasana
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  • Begin by getting into a standing position.
  • Lift your hips to make an upside-down ‘V’ shape.
  • Hold your breath for 10 to 15 seconds.

Benefits:

  • Stretches legs and arms.
  • Boosts circulation.

6. Cobra Pose (Bhujangasana)

The Cobra Pose in yoga or Bhujangasana in yoga is a posture that may assist in toning the spinal area. Because this exercise is a backbend, it exercises the back muscles and increases the flexibility of the chest.

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  • Lie down on your stomach.
  • Put your hands under your shoulders and pull your chest up.
  • Keep your arms a little bent.

Benefits:

  • Strengthens the back.
  • Improves lung capacity.

7. Child’s Pose (Balasana)

Balasana or Child’s pose is another yoga pose that will definitely help you have a happy bedtime and it also relaxes the back, hips, and legs.

Child’s Pose
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  • Sit on your heels and stretch your arms out in front of you.
  • Place your face on the ground.
  • Take a big breath.

Benefits:

  • Relieves stress and tension.
  • Encourages relaxation.

8. Warrior Pose (Virabhadrasana I)

Sanskrit Virabhadrasana 1 also known as Yoga Warrior 1 pose is a basic standing yoga asana.  It can give the meaning of strength, direction and balance. It assists in developing your endurance and flexibility and brings your mind down to earth.

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  • Step one foot forward into a lunge.
  • Lift your arms above your head.
  • Hold for a few breaths, then change to the other leg.

Benefits:

  • Strengthens legs and core.
  • Improves confidence and focus.

9. Bridge Pose (Setu Bandhasana)

Bridge Pose Yoga or Setu Bandha Sarvangasana is a simple backbend pose where only the hips float upward leaving your shoulder and feet planted on the ground.

how to perform bridge pose yoga
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  • Lie on your back with your knees bent.
  • Raise your hips while your feet stay on the ground.
  • Hold for a few breaths.

Benefits:

  • Strengthens back muscles.
  • Improves spinal flexibility.

10. Happy Baby Pose (Ananda Balasana)

Literally, Balasana known as Baby pose yoga is the resting pose that is favorable for the body and the mind.

Baby Pose
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  • Lie on your back and hold your feet.
  • Rock slowly from side to side.

Benefits:

  • Stretches hips and legs.
  • Calms the mind.

11. Airplane Pose

Airplane Pose
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  • Stand on one leg and stretch your arms out like wings.
  • Lean slightly forward.
  • Switch your legs and hold.

Benefits:

  • Improves balance.
  • Strengthens core muscles.

12. Frog Pose

Frog Pose
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  • Stand with your feet spread wide and do a squat.
  • Put your hands on the ground.
  • Hold for a few breaths.

Benefits:

  • Increases flexibility.
  • Strengthens leg muscles.

13. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend or Paschimottanasana is a gentle yoga pose that stretches the back torso. It increases flexibility, reduces stress, and delivers an improved posture among the athletes.

Paschimottanasana
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  • Sit with legs stretched forward.
  • Bend at your hips and try to touch your toes.
  • Hold it for 10 to 15 seconds.

Benefits:

  • Enhances flexibility.
  • Helps in digestion.

14. Plank Pose

In Sanskrit, Planking is called Kumbhakasana (koom-bahk-AHS-uh-nuh). Plank Pose holding your body off the ground, a plank balances on your toes and forearms.

Forearm Plank Pose
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  • Lie face down and lift the body on your hands and toes.
  • Keep your body straight.

Benefits:

  • Builds strength.
  • Enhances endurance.

15. Chair Pose (Utkatasana)

Chair yoga for seniors is for people with limited mobility, or those who do not want to engage in floor-level exercises but want to enjoy the health benefits of yoga.

How to Perform Chair Pose Yoga
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  • Stand with your feet close together.
  • Bend your knees and lower your hips.
  • Lift your arms above your head.

Benefits:

  • Strengthens legs and spine.
  • Improves posture.

16. Side Stretch Pose

Seated Side Stretch
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  • Stand up straight.
  • Lift one arm above your head and lean to the side.
  • Change sides.

Benefits:

  • Stretches the spine.
  • Improves flexibility.

17. Reclining Twist

Reclining Twist
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  • Lie down on your back.
  • Turn your knees to one side while looking in the other direction.

Benefits:

Relieves tension.

Improves spinal mobility.

18. Boat Pose (Navasana)

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  • Sit with legs spread.
  • Raise your legs and arms to make a ‘V’ shape.
  • Hold for a few breaths.

Benefits:

  • Strengthens core muscles.
  • Improves balance.

19. Fish Pose (Matsyasana)

How to Perform the Half Lord of Fishes Pose?
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  • Lie down on your back.
  • Arch your upper back and rest your head on the floor.

Benefits:

  • Open the chest.
  • Boosts energy.

20. Relaxation Pose (Savasana)

Relaxation Pose
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  • Lie down on your back.
  • Shut your eyes and take a moment to unwind.

Benefits:

  • Reduces stress.
  • Improves sleep quality.

Safety Precautions for Kids’ Yoga

  • Make sure you have a soft surface, like a yoga mat or couch.
  • Promote moving slowly and carefully.
  • Avoid forcing flexibility beyond comfort.
  • Keep an eye on young children to keep them safe and avoid accidents.
  • Keep meetings short and enjoyable to keep people interested.

Conclusion

Kids may reduce stress, boost their ability to focus, and stay active all at the same time by practicing yoga. 

Building strength, flexibility, and self-assurance can be accomplished via consistent practice of these poses. 

In order to lead a life that is both healthier and happier, you should encourage your child to incorporate yoga into their daily routine.

Source:

Giselle. (2024, May 21). 58 Fun and easy yoga poses for kids (+ free printable posters). Kids Yoga Stories | Yoga and Mindfulness Resources for Kids.

Kids Yoga Poses | Yoga Poses for Children | Namaste Kid. (n.d.). Namaste Kid.

Lodge, G. W. (2022, August 11). 22 best yoga poses for kids in 2025. Great Wolf Lodge Family Fun.

Book Source:

Light on Yoga by B.K.S. Iyengar

The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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