Yoga

Kids Yoga: 12 Easy Poses for Children, a 10-Minute Routine, and Safety Tips for Parents

Yoga is one of the easier ways to get kids moving, stretching and slowing down at the same time, and you don't need any experience to do it with them. This guide covers 12 easy poses kids enjoy (many named after animals), a 10-minute routine you can do together, what research on yoga for children actually shows, and simple safety tips.

It's written for parents of children roughly 3 to 12. Kids yoga is common: about 1 in 12 US children ages 4 to 17 practiced yoga in 2017, according to a national survey, and girls were about twice as likely as boys to do it (NCCIH).

Reviewed by the YogaMag editorial team against the sources listed below, in line with our editorial policy. This page has not been reviewed by a doctor or physical therapist.

Quick answers

  • Is yoga good for kids? It can be. NCCIH lists yoga among the mind and body practices for children that have the best evidence and are low-risk, and the American Academy of Pediatrics recommends it as a safe and potentially effective therapy for children coping with health conditions. The research is encouraging but mostly small and low quality.
  • What might it help with? Reviews of studies in children found possible benefits for mood, anxiety, self-esteem and, in preschoolers, self-regulation and paying attention. It isn't a treatment for any condition.
  • How long? No health organization sets a length by age. Studies of preschool programs used sessions of 10 to 40 minutes. Our routine below takes about 10.
  • Safety: start slowly, skip anything that hurts, and stay with younger children while they practice. Talk to your child's doctor first if they have a health condition.

What the research says about yoga for children

The evidence is promising but early. Here's what the reviews actually found.

  • Mood and anxiety. A 2020 review of 27 studies in children and teens found that yoga "generally leads to some reductions in anxiety and depression in youth," but 22 of the 27 studies were rated low quality (James-Palmer et al., 2020). NCCIH describes the evidence as preliminary.
  • At school. A 2015 review of 9 randomized trials of yoga in schools, with children ages 7 to 17, found effects on mood, tension and anxiety, self-esteem and memory. The authors noted the number of trials was low and their quality was reduced (Ferreira-Vorkapic et al., 2015). A 2023 review of randomized trials called the evidence for school-aged children "encouraging," but noted methodological flaws such as small samples, and no trial had a low risk of bias (Khunti et al., 2023).
  • Preschoolers. A 2021 review of 16 studies of yoga and mindfulness programs for children ages 3 to 5 found that 13 reported improvements. Programs seemed to work better when they ran for at least 6 weeks, but no study had a low risk of bias (Sun et al., 2021).
  • Safety. Studies of yoga in children have reported very little about safety, so there isn't much data either way (James-Palmer et al., 2020). In adults, the most common yoga injuries are sprains and strains, and serious injuries are rare (NCCIH).

12 easy yoga poses for kids

For each pose, model it yourself first. Let kids hold each pose for a few slow breaths, or as long as it stays fun. Animal sounds are encouraged.

1. Mountain Pose (stand tall like a mountain)

Stand with feet hip-width apart, arms by your sides. Press your feet into the floor and grow tall through the top of your head. Take three slow breaths.

Make it fun: "How still can a mountain be?" Skip or modify if: they feel dizzy standing still. Keep eyes open.

Mountain Pose

2. Tree Pose (balance like a tree)

From Mountain, shift weight onto one foot. Place the other foot on the ankle or calf (never the side of the knee). Bring hands together at the chest or reach them up like branches. Switch sides.

Make it fun: sway like a tree in the wind, then find your balance again. Skip or modify if: balance is shaky. Hold a wall or chair, or keep the toes of the lifted foot on the floor.

Tree Pose

3. Cat-Cow (stretch like a cat, moo like a cow)

On hands and knees, breathe in and let the belly drop and chest lift (Cow, "moo"). Breathe out and round the back up like a scared cat ("meow"). Repeat 5 times.

Skip or modify if: wrists or knees hurt. Pad the knees with a blanket.

Cat-Cow

4. Downward-Facing Dog (stretch like a dog)

From hands and knees, tuck the toes and lift the hips up and back so the body makes an upside-down V. Bend the knees as much as needed. Heels don't need to touch the floor.

Make it fun: wag your tail, or lift one leg and "bark." Skip or modify if: wrists hurt, or your child feels dizzy with their head down. Rest in Child's Pose instead.

Downward-Facing Dog

5. Cobra Pose (hiss like a snake)

Lie on the tummy with hands under the shoulders. Gently lift the chest a little, keeping elbows bent and hips on the floor. Hiss like a snake, then lower down.

Skip or modify if: it pinches the lower back. Keep the lift small.

Cobra Pose

6. Butterfly (flap your wings)

Sit tall and bring the soles of the feet together, knees falling out to the sides. Hold the feet and gently flap the knees like wings.

Skip or modify if: knees or groin feel strained. Move the feet farther away.

Bound Angle (Butterfly)

7. Chair Pose (sit on an invisible chair)

Stand with feet together, bend the knees and sit the hips back as if sitting on a chair, arms reaching up. Hold for a few breaths, then stand.

Make it fun: "Careful, the chair is invisible!" Skip or modify if: knees hurt. Bend them less.

Chair Pose

8. Bridge Pose (make a bridge)

Lie on the back with knees bent and feet flat. Press through the feet to lift the hips, then lower slowly. Keep the head still.

Make it fun: roll a toy car under the bridge. Skip or modify if: the neck hurts. Keep the hips low.

Bridge Pose

9. Happy Baby (rock like a baby)

Lie on the back, draw the knees toward the armpits and hold the outsides of the feet. Rock gently side to side.

Skip or modify if: it's uncomfortable. Hold the backs of the thighs instead.

Happy Baby

10. Lion's Breath (roar like a lion)

Kneel or sit tall. Breathe in through the nose, then open the mouth wide, stick out the tongue and breathe out with a loud "haaa." Try it 3 times.

Make it fun: kids usually need no help with this one.

Lion's Breath

11. Bee Breath (hum like a bee)

Sit comfortably. Breathe in through the nose, then hum a long, low "mmm" on the way out, like a bee. Try 3 to 5 rounds. It makes a calm way to finish.

Skip or modify if: your child has ear pain or an ear infection. Don't cover the ears.

Bee Breath

12. Child's Pose and Rest (rest like a sleepy turtle)

Kneel, sit back toward the heels and fold forward with the forehead on the floor, arms forward or by the sides. Then finish lying on the back, eyes closed, for a minute or two.

Skip or modify if: kneeling hurts. Rest lying on the back instead.

Child's Pose · Corpse Pose

We've left headstands, shoulderstands and other upside-down poses out of this guide. Save those for a class with a qualified teacher.

A 10-minute kids yoga routine

Go at your child's pace. If they lose interest, end with Bee Breath and rest. A shorter session that ends well beats a long one.

Step Pose About
1 Mountain Pose, 3 slow breaths 30 seconds
2 Cat-Cow with animal sounds 1 minute
3 Downward Dog, wag the tail 1 minute
4 Cobra, hiss like a snake (2 or 3 times) 1 minute
5 Chair Pose, 2 short holds 1 minute
6 Tree Pose, each side 1 minute
7 Butterfly, flap the wings 1 minute
8 Bridge, roll a toy under (2 or 3 times) 1 minute
9 Happy Baby, rock side to side 30 seconds
10 Lion's Breath, 3 roars 30 seconds
11 Bee Breath, 3 to 5 hums 30 seconds
12 Child's Pose, then rest on the back 1 to 2 minutes

How long and how often

No health organization recommends a yoga session length by age. As a guide:

  • Session length: studies of preschool yoga and mindfulness programs described sessions lasting 10 to 40 minutes (Sun et al., 2021).
  • Over weeks: preschool programs seemed to work better when they ran for at least 6 weeks (Sun et al., 2021).
  • Quiet time: for meditation, which the AAP says yoga can be a good introduction to, pediatricians typically suggest a few minutes a day for preschoolers and 3 to 10 minutes twice a day for grade-school children (AAP).
  • Daily activity: the CDC recommends that children ages 6 to 17 get 60 minutes or more of moderate-to-vigorous activity every day, and that children ages 3 to 5 be active throughout the day. Gentle yoga is a nice addition to active play, not a replacement for it.

Safety tips for parents

  • Start slowly. The AAP notes that some poses are harder than others, and even flexible, fit kids should start slowly.
  • No pushing. Stretches should feel like a gentle pull, never pain. If a pose hurts, come out of it.
  • Stay close. Practice alongside younger children rather than leaving them to follow a video alone. NCCIH notes that learning yoga on your own without supervision has been linked with more risk.
  • Health conditions. Talk to your child's doctor before starting if they have a health condition, and tell them about any mind and body practices your child uses (NCCIH).
  • Heat. Practice in a comfortable room. NCCIH notes that hot yoga carries special risks of overheating and dehydration.
  • Not a treatment. If your child is struggling with anxiety, mood, attention or sleep, talk to their doctor. Yoga can be part of a healthy routine, not a substitute for care.

Kids yoga classes and videos

Many families start at home with free kids yoga videos, then try a class. For a class, look for a teacher with experience teaching children, small groups, and a playful, no-pressure approach. Ask about the teacher's training. Our US teacher directory lists teachers by location.

For your own practice alongside your child, see our beginner yoga poses guide and the free 28-Day Beginner Yoga Plan.

Sources

This guide is general information, not medical advice.

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Frequently Asked Questions

A.Generally, yes. NCCIH lists yoga among the mind and body practices for children that are low-risk and have the best evidence, and the American Academy of Pediatrics recommends it as a safe and potentially effective therapy for children coping with health conditions. Start slowly, skip anything that hurts, and talk to your child's doctor first if they have a health condition. Studies of yoga in children have reported very little on safety, so there's limited data either way.
A.Studies have looked at yoga programs for children as young as 3 to 5, and found possible benefits for things like self-regulation and paying attention. Younger children do best with short, playful sessions using simple poses.
A.No health organization gives a set length by age. In studies of preschool programs, sessions lasted 10 to 40 minutes. The routine on this page takes about 10 minutes. Stop sooner if your child loses interest.
A.It may. A 2020 review of 27 studies found that yoga generally led to some reductions in anxiety and depression in children and teens, but most studies were low quality. Yoga isn't a treatment for anxiety. If your child is struggling, talk to their doctor.
A.Not to start. A rug or carpet works for floor poses. A non-slip mat helps with standing poses and Downward Dog so hands and feet don't slide.

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