yoga poses for 3 kids

Fun and Beneficial Yoga Poses for Kids: A Guide for Young Yogis

Yoga isn’t just for adults; it’s a fantastic practice for kids too! Not only does it promote physical health, but it also enhances mental well-being and concentration. Introducing yoga poses for 3 kids at an early age can instill healthy habits that last a lifetime. In this article, we’ll explore enjoyable and beneficial yoga poses for 3 kids, ensuring they have a blast while reaping the numerous benefits of this ancient practice.

1. Downward-Facing Dog (Adho Mukha Svanasana):

Downward-Facing Dog is a foundational yoga pose that stretches the entire body. To perform it, kids can start on their hands and knees, then lift their hips toward the ceiling, forming an inverted V-shape. This pose strengthens the arms, legs, and core muscles while promoting relaxation and focus.

2. Tree Pose (Vrksasana):

Tree Pose encourages balance and concentration. Kids can stand tall, grounding one foot into the floor while placing the sole of the other foot against the inner thigh or calf. They can raise their arms overhead, mimicking the branches of a tree. This pose improves posture, balance, and mental clarity.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana):

The Cat-Cow Stretch is a gentle way to warm up the spine and increase flexibility. Kids can start on their hands and knees, arching their back while inhaling (Cow Pose) and rounding their spine while exhaling (Cat Pose). This rhythmic movement massages the spine and promotes a sense of relaxation.

4. Butterfly Pose (Baddha Konasana):

Butterfly Pose is excellent for opening up the hips and stretching the inner thighs. Kids can sit on the floor, bringing the soles of their feet together and gently pressing their knees toward the ground. This pose helps alleviate tension in the hips and groin area, promoting flexibility and comfort.

5. Cobra Pose (Bhujangasana):

Cobra Pose strengthens the back muscles and opens up the chest, promoting good posture and respiratory health. Kids can lie on their stomachs, placing their palms flat on the ground beneath their shoulders. As they inhale, they can lift their chest off the ground while keeping their elbows close to their body. This pose energizes the body and boosts confidence.

6. Warrior Pose (Virabhadrasana):

Warrior Pose builds strength, balance, and focus. Kids can step one foot back into a lunge position, bending the front knee at a 90-degree angle and extending their arms overhead or out to the sides. This powerful pose encourages a sense of determination and inner strength.

7. Child’s Pose (Balasana):

Child’s Pose is a resting pose that promotes relaxation and introspection. Kids can kneel on the floor, sitting back on their heels and stretching their arms forward with their forehead resting on the ground. This gentle stretch releases tension in the back, shoulders, and neck, providing a sense of calm and comfort.

8. Happy Baby Pose (Ananda Balasana):

Happy Baby Pose is a playful stretch that targets the hips and lower back. Kids can lie on their backs, bending their knees into their chest and grabbing hold of their feet with their hands. They can gently rock from side to side, resembling a happy baby. This pose relieves lower back tension and promotes a sense of joy and contentment.

9. Seated Forward Bend (Paschimottanasana):

Seated Forward Bend stretches the hamstrings and spine while calming the mind. Kids can sit on the floor with their legs extended in front of them, reaching their arms toward their feet. They can gently fold forward from the hips, keeping their back straight. This pose improves flexibility and promotes relaxation.

10. Corpse Pose (Savasana):

Corpse Pose is a final relaxation pose that allows kids to integrate the benefits of their practice. They can lie on their backs with their arms and legs comfortably spread, eyes closed, and breathe deeply. This pose induces a state of deep relaxation and rejuvenation, leaving kids feeling refreshed and centered.


Yoga poses for 3 kids not only cultivates physical health but also nurtures important life skills such as concentration, balance, and self-awareness. By incorporating these 10 fun and beneficial yoga poses into their routine, children can enjoy the numerous benefits of yoga while having a great time. Encourage them to explore and embrace the practice, fostering a lifelong love for yoga and holistic well-being.

FAQs on Yoga Poses for 3 Kids

1. What age is suitable for kids to start practicing yoga?

Yoga can be introduced to children as young as toddlers, around the age of 2 or 3. However, the poses should be age-appropriate and taught in a playful manner to keep them engaged.

2. Are yoga poses safe for young children?

Yes, most yoga poses are safe for young children when performed under proper guidance and supervision. It’s essential to choose poses that are suitable for their age and physical abilities and to ensure they practice on a soft surface to prevent injuries.

3. How long should kids practice yoga each day?

The duration of yoga practice for kids can vary depending on their age and attention span. For toddlers and preschoolers, short sessions of 10 to 15 minutes a few times a week can be beneficial. Older children can gradually increase the duration to 20 to 30 minutes per session, several times a week.

4. Can yoga help improve children’s concentration and focus?

Yes, yoga has been shown to enhance concentration and focus in children. The mindfulness and breathing techniques practiced in yoga help calm the mind and improve attention span, which can benefit children academically and in other areas of their lives.

5. What are some fun ways to introduce yoga to kids?

Yoga poses for 3 kids can be made fun and engaging through games, storytelling, and incorporating themes or animal-inspired poses. Using props like yoga mats, blocks, and colorful visuals can also make the practice more enjoyable for children.

6. Are there specific yoga poses that are more suitable for kids?

Yes, there are many yoga poses specifically designed for children that are safe, fun, and easy to perform. Some examples include Downward-Facing Dog, Tree Pose, Butterfly Pose, and Child’s Pose.

7. How can parents encourage their kids to practice yoga regularly?

Parents can encourage their kids to practice yoga regularly by participating in the practice with them, creating a dedicated yoga space at home, and making yoga sessions a fun and enjoyable family activity. Praising and rewarding children for their efforts and progress can also motivate them to continue practicing.

8. Can yoga help children manage stress and anxiety?

Yes, yoga can be an effective tool for children to manage stress and anxiety. The relaxation techniques, deep breathing exercises, and mindfulness practices taught in yoga can help children develop coping skills and reduce feelings of stress and anxiety.

9. Are there any precautions parents should take before introducing yoga to their kids?

Parents should ensure that their children are practicing yoga in a safe environment and under proper supervision. It’s essential to choose age-appropriate poses and modify them as needed to accommodate any physical limitations or medical conditions.

10. How can yoga benefit children’s overall health and well-being?

Yoga offers numerous benefits for children’s overall health and well-being, including improved flexibility, strength, balance, coordination, and posture. It also promotes relaxation, better sleep quality, and a positive body image, fostering a healthy lifestyle from a young age.

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