8 Easy Yoga Poses for Children Under 10

Yoga isn’t just for adults, it’s an excellent way for children to stretch, strengthen, and learn focus from a young age. Introducing yoga to children under 10 can be a fun and beneficial activity that not only improves their physical flexibility but also promotes mindfulness, relaxation, and emotional regulation. If you're looking for a simple yet effective way to get your child involved in yoga, here are 8 easy yoga poses perfect for children under 10. These poses will help them develop strength, balance, and mental focus, all while having a great time.

8 Easy Yoga Poses for Children

1. Mountain Pose (Tadasana)

Mountain Pose is the foundation of all standing poses and is a fantastic place to start. It’s as simple as standing tall, but it teaches children the importance of proper posture and body alignment. Here’s how to do it:

1. Stand with feet together, big toes touching, heels slightly apart.

2. Lift your arms up alongside your ears, palms facing inward.

3. Engage the legs, lift the chest, and stand tall like a mountain, reaching toward the sky.

4. Take deep breaths, feeling grounded through the feet.

Benefits for Kids:

• Encourages good posture and alignment

• Builds strength and balance

• Helps with body awareness and confidence

2. Tree Pose (Vrksasana)

Tree Pose is fun and playful, helping children practice balance while pretending to be a tree. Here’s how they can do it:

1. Start standing tall in Mountain Pose.

2. Lift one foot and place it against the inside of the opposite thigh or calf (avoid the knee).

3. Bring your palms together in front of your chest or raise them overhead like tree branches.

4. Focus on a point in front of you to help maintain balance.

Benefits for Kids:

• Develops balance and concentration

• Strengthens legs and core muscles

• Encourages focus and mindfulness

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a gentle flow between two poses that stretches the spine and helps kids feel more connected to their bodies. It’s perfect for a playful yoga session. Here’s how to do it:

1. Begin on hands and knees, with wrists under the shoulders and knees under the hips.

2. Inhale and drop the belly toward the floor, lifting the head and tailbone for Cow Pose.

3. Exhale and round the back, tucking the chin to the chest for Cat Pose.

4. Repeat the movement, flowing with your breath.

Benefits for Kids:

• Increases flexibility in the spine

• Relieves tension and stress

• Improves coordination

4. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a classic yoga pose that helps children stretch their entire body. It can be fun for kids to imagine they’re a dog stretching! Here’s how to do it:

1. Start on hands and knees.

2. Lift the hips up and back, forming an inverted V shape.

3. Press the hands into the ground, stretch the heels toward the floor, and keep the head relaxed between the arms.

4. Hold for a few breaths and then gently come down.

Benefits for Kids:

• Strengthens arms, shoulders, and core

• Improves flexibility in the hamstrings and spine

• Encourages coordination and balance

5. Seated Forward Fold (Paschimottanasana)

Seated Forward Fold is another great relaxing pose that helps stretch the body and calm the mind. It is simple for children to do and encourages deep breathing, while gently stretching the legs and spine. Here’s how to do it:

1. Sit on the floor with your legs stretched out in front of you and your feet flexed.

2. Inhale and lengthen your spine, sitting tall.

3. Exhale and gently fold forward from the hips, bringing your chest toward your thighs.

4. Reach for your feet or as far as you can comfortably reach with your hands.

5. Hold the position, breathing deeply, and relax your neck and face.

Benefits for Kids:

• Gently stretches the spine, hamstrings, and calves

• Promotes relaxation and stress relief

• Encourages mindful breathing and focus

6. Butterfly Pose (Baddha Konasana)

Butterfly Pose is an easy and relaxing seated pose that helps stretch the hips and improve flexibility. It’s perfect for kids who enjoy sitting on the floor. Here’s how they can do it:

1. Sit down with your legs stretched out.

2. Bend your knees and bring the soles of your feet together.

3. Hold your feet with your hands and gently flap your knees up and down like butterfly wings.

4. Take deep breaths while stretching.

Benefits for Kids:

• Opens the hips

• Promotes calmness and relaxation

• Improves flexibility in the legs and hips

7. Warrior I Pose (Virabhadrasana I)

Warrior I Pose is a powerful stance that encourages confidence and strength. It’s great for building focus and balance. Here’s how to do it:

1. Stand tall and step one leg back, bending the front knee at a 90-degree angle.

2. Extend both arms up overhead, palms facing each other.

3. Keep the back leg straight and strong.

4. Look forward, breathing deeply and holding the pose.

Benefits for Kids:

• Builds strength in legs and arms

• Enhances focus and determination

• Encourages self-confidence

  

8. Frog Pose (Bhekasana)

Frog Pose is another playful and beneficial pose for children, helping to stretch the inner thighs and hips while also promoting flexibility. It's simple and fun for kids to do. Here’s how they can do it:

1. Start by kneeling on the mat with knees wide apart, keeping the feet together.

2. Place the palms on the floor in front of you, supporting your body.

3. Lower the hips towards the ground, bending the knees and opening the thighs wide.

4. Hold this position, breathing deeply, and feel the stretch in the hips and thighs.

Benefits for Kids:

• Gently stretches the hips, thighs, and groin

• Promotes flexibility and mobility in the lower body

• Helps relieve tension and relax the body after a yoga session

Conclusion

Yoga is an amazing practice for children, especially those under 10, offering countless benefits like improved flexibility, strength, balance, and mental clarity. Incorporating these 8 easy yoga poses into your child’s daily routine will not only help them physically but also mentally, teaching them the importance of mindfulness, self-regulation, and relaxation. Encourage your child to practice yoga regularly, and watch as their confidence and focus grow with each session.

Start with these simple poses and have fun with them! The benefits are endless, and the practice of yoga can be a wonderful bonding experience for you and your little one.