Starting the day with yoga can set a positive tone for children, helping them to feel energized, focused, and ready to take on their activities. Here are 10 simple yoga poses that kids can practice each morning to start their day off right. These poses are easy to learn and can be done in just a few minutes, making them perfect for busy mornings.
1. Mountain Pose (Tadasana)
Mountain Pose is a great way to begin the day, grounding kids and helping them connect with their breath. To do this pose, stand tall with feet together, arms by the sides, and palms facing forward. Encourage your child to close their eyes, take a deep breath in, and imagine themselves as a tall, strong mountain. This pose helps with posture and teaches the importance of standing tall and confident.
2. Tree Pose (Vrksasana)
Tree Pose is a balancing pose that helps improve focus and concentration. Have your child stand on one leg, placing the sole of the other foot on the inner thigh or calf of the standing leg. Hands can be placed together at the heart or extended overhead like the branches of a tree. Encourage your child to stay still and steady, like a tree rooted to the ground. This pose promotes balance and mental clarity.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle flow between two poses warms up the spine and helps kids connect with their breath. Start on all fours, with hands directly under the shoulders and knees under the hips. Inhale, arch the back, and lift the head for Cow Pose. Exhale, round the spine, and tuck the chin for Cat Pose. Repeat this movement several times. This pose helps with flexibility and promotes calmness.
4. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a classic yoga pose that stretches the entire body. From all fours, tuck the toes under and lift the hips up and back, forming an inverted “V” shape. Encourage your child to press their hands firmly into the mat and keep their feet hip-width apart. This pose strengthens the arms and legs while providing a gentle stretch to the back and hamstrings.
5. Cobra Pose (Bhujangasana)
Cobra Pose is a gentle backbend that opens the chest and strengthens the spine. Have your child lie on their belly with hands placed under the shoulders. Inhale, lift the chest off the ground, keeping the elbows slightly bent. Encourage them to look forward or slightly upward. This pose helps improve posture and boosts energy.
6. Child’s Pose (Balasana)
Child’s Pose is a restful pose that helps children calm their minds and stretch their back. From a kneeling position, sit back on the heels and extend the arms forward on the mat while lowering the forehead to the ground. Encourage deep breathing in this pose, allowing your child to relax and feel safe. This pose is excellent for reducing stress and promoting a sense of peace.
7. Butterfly Pose (Baddha Konasana)
Butterfly Pose is a seated pose that gently stretches the inner thighs and hips. Have your child sit with their feet together, letting their knees drop out to the sides. They can hold onto their feet and gently flap their legs like butterfly wings. This pose helps improve flexibility in the hips and can be a fun way to engage younger children.
8. Happy Baby Pose (Ananda Balasana)
Happy Baby Pose is a playful pose that stretches the hips and lower back. Have your child lie on their back and bring their knees towards their chest. Encourage them to grab the outer edges of their feet, keeping their knees bent and gently rocking side to side. This pose is not only fun but also helps release tension in the lower back.
9. Warrior I Pose (Virabhadrasana I)
Warrior I Pose is a powerful standing pose that builds strength and confidence. Have your child stand with their feet wide apart, turning one foot out to the side and bending that knee to form a lunge. The back foot should be slightly turned in. Raise the arms overhead, palms facing each other. This pose helps kids feel strong and courageous, ready to face the day ahead.
10. Savasana (Corpse Pose)
Savasana is the final resting pose that allows children to absorb the benefits of their practice. Have your child lie flat on their back with arms by their sides, palms facing up. Encourage them to close their eyes and take a few deep breaths, letting their body relax completely. This pose teaches the importance of rest and helps transition from yoga to the day’s activities with a calm mind.
Conclusion
Incorporating these simple yoga poses into your child’s morning routine can help them start the day with focus, energy, and a positive mindset. Not only does yoga promote physical health, but it also teaches kids valuable lessons in mindfulness, balance, and relaxation. Encourage your child to practice these poses regularly, and watch as they build a strong foundation for a healthy and happy life.
