Back to School Kids’ Yoga Routine Pose How-To’s

This sequence is designed for kids practicing at home, in a yoga studio, or other venue with room to spread out. There is no need to have a yoga mat; a beach towel or carpet is sufficient.

Start with CANDLE POSE, taking several deep breaths in and out through the nose. After this, kids can flow from one pose to the next, holding each posture for around 20 seconds before moving on. For CAT, GATE, TRIANGLE, TREE, and JAGUAR poses, have kids practice on both sides of their body.

Remember to breathe in and out through your nose while practicing yoga. Focusing on the breath can have a positive impact on your mood and energy levels. End with DO NOTHING POSE; close your eyes and stay still for at least 60 seconds to gain all the benefits of the previous postures.

CANDLE. Kneel on the floor and bring your hands in prayer position in front of your heart. Take several deep breaths in and out through your nose to center yourself and to transition into your yoga practice.

CAT. Begin with your hands and knees on the floor. Slowly stretch back one leg, like a cat’s tail. Take some deep breaths in and out through your nose, and then switch sides by straightening your opposite leg, keeping the other one bent on the floor. You can even say “Meow,” like a cat while doing this gentle yoga pose which lengthens your spine.

GATE. Start on all fours, bending one leg and extending the other one. Keep your front arm straight and bring your opposite arm up in the air. Take some deep breaths in and out of your nose in this balancing pose, before switching sides. 

DOG.  Start on your hands and knees, and then straighten your legs and lift your hips. Look down towards your toes, as you breathe in and out through your nose.

JAGUAR.  From standing, bring one leg forward into a lunge, keeping your back leg slightly bent. Bring both arms forward of your bent leg, and gaze straight ahead. Take several deep breaths in and out through your nose before switching sides.

CHAIR.  Stand tall and inhale as you raise your arms perpendicular to the floor. Exhale and bend your knees, trying to keep your thighs parallel to the floor.

TRIANGLE. Step your feet wide apart to start.  Then point the toes of one foot out to the side, as you lift your top arm in the air. Reach the other arm down toward your shin. Breathe in and out through your nose for several breaths before switching sides. This posture strengthens your core and legs.

TREE. This is a balancing pose that improves your focus and concentration. Stand tall, and then bend one leg and bring your foot to your thigh. Slowly bring your hands into prayer position; take at least 5 deep breaths in and out through your nose before switching sides.

BRIDGE. Begin by lying on your back. Next bend your knees and lift your hips up high, while keeping your arms straight underneath you with your palms facing the floor. Take several deep breaths in and out through your nose in this simple back bend pose, before slowly bringing your hips back down to the floor.

DO NOTHING POSE. Close your eyes, as you rest on your back with your arms along your side and palms facing the ceiling. Stay in this resting position for at least 60 seconds to gain all the benefits from the previous 9 active poses.