In today’s increasingly sedentary world, helping children develop habits that promote movement, flexibility, and mindfulness is more important than ever.

Yoga, with its gentle stretches and focus on breath and posture, offers a perfect starting point for kids to build body awareness and long-term wellness.

As we celebrate International Yoga Day (June 21), consider using this opportunity to introduce your child to yoga—and maybe even reignite your own practice in the process.

As B K S Iyengar, Indian teacher of yoga and author once said, “Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one’s actions.”

Let’s begin with a few kid-friendly yoga poses that are as fun as they are beneficial.

1. Butterfly Pose (Baddha Konasana)

An easy seated pose that aids digestion and stretches the hips.

Sit with your legs bent and soles of the feet pressed together.

How to do it:

  1. Hold your ankles or toes, keeping the spine upright.
  2. Gently flap your knees up and down like butterfly wings.
  3. For added stretch, try leaning forward to rest the forehead on the floor.

Benefits: Regular practice of this pose stretches the knees and legs, improves digestion, and reduces stress after a long day. It releases tension in the hips caused by sitting for long hours, which is necessitated by white-collar jobs, while improving flexibility.

2. Happy Baby Pose (Ananda Balasana)

A yogasana that does not feel like exercise at all, a playful pose that brings calm while gently stretching the legs and lower back.

How to do it:

  1. Lie on your back and lift your knees toward your chest.
  2. Grab your feet or toes with your hands.
  3. Keep knees wide apart and rock gently side to side.

Benefits: The happy baby pose is a win-win that encourages both relaxation and flexibility.

3. Warrior Pose (Virabhadrasana)

As the name suggests, this asana strengthens the muscles of your upper body and makes you feel like a warrior. A powerful standing pose that builds strength and stamina.

How to do it:

  1. Step your right foot forward and left foot back, forming a lunge.
  2. Raise your arms to shoulder height and bend your front knee.
  3. Look straight ahead or over the front arm.
  4. Hold and repeat on the other side.

Benefits: By engaging the muscles in the shoulders, lower back, and legs, the warrior pose increases balance and stamina, and helps release muscle tension.

4. Shoulder Stand (Sarvangasana)

A gentle inversion that strengthens the core and enhances focus.

Lie on your back with arms by your side.

How to do it:

  1. Lift your legs and hips, supporting your lower back with your hands.
  2. Keep your legs straight and spine aligned.

Benefits: Apart from strengthening the arms and spine, the shoulder stand helps improve the functioning of the thyroid gland. It also enhances balances, blood circulation, and digestion.

5. Thread the Needle Pose (Urdhva Mukha Pasasana)

A gentle spinal twist that promotes relaxation and mobility.

Start on all fours.

How to do it:

  1. Lift your right arm up and then thread it under your left arm.
  2. Rest your right shoulder and ear on the mat.
  3. Hold and repeat on the other side.

Benefits: Relieves tension in the shoulders and back, and improves flexibility.

Start slow, stay consistent

Getting children into a regular yoga practice doesn’t have to be intense. Start with gentle stretches and basic poses. Yoga not only enhances physical strength and flexibility but also cultivates focus, self-awareness, and calm—skills that benefit kids for life.

(Disclaimer: This article is for general informational purposes only. If your child has any health conditions or injuries, consult a certified yoga instructor or healthcare provider before starting any yoga practice.)