Hey there! So, you’re looking for ways to get the little ones stretching and, dare I say, relaxing? If your house is anything like mine, the words “calm” and “child” don’t always belong in the same sentence. Getting kids to sit still is usually about as easy as herding cats, right? 😀
But here’s the thing I’ve learned after countless failed attempts at “quiet time”: kids need an outlet for their energy, but they also need tools to help them wind down. Yoga is that magic bridge. It’s a way to burn off the wiggles while secretly teaching them how to focus and breathe.
I’ve tested these activities with my own whirlwind of a nephew and a few of his equally energetic friends. Some were a massive hit; others… well, let’s just say they turned into wrestling moves. But the 12 activities I’ve listed below? These are the gold medal winners. They’re fun, silly, and actually work.
Ready to become the coolest adult in the room? Let’s get stretching.
1. The Animal Parade: Walking Warm-Ups
Before we get into any serious poses, we have to warm up. But telling a kid to “do some jumping jacks” is a recipe for eye rolls. Instead, I invite them to join me in an Animal Parade across the room.
How to Walk Like the Animals
- Bears: Walk on your hands and feet, keeping your bum in the air. Stomp heavily. It’s hilarious and builds coordination.
- Crabs: Sit down, put your hands behind you, and lift your hips. Scuttle sideways. Fair warning: this usually dissolves into giggles and collapsing.
- Frogs: Squat down with your hands on the floor between your knees. Jump like a frog! This is a fantastic hip opener.
I always join in on the floor with them. FYI, my crab walk is not pretty, but the kids love seeing adults be silly. It immediately breaks the ice and gets them moving without feeling like exercise.
2. The Classic Downward Dog (With a Twist)
We can’t do a kids’ yoga session without Downward Dog. It’s a staple for a reason—it stretches the whole back and strengthens the arms. But if I just say “get into Downward Dog,” I usually get blank stares.
Ever wondered why kids respond better to stories? They do. So, we don’t just do Downward Dog; we become sniffer dogs.
- Start on your hands and knees.
- Tuck your toes under and lift your hips up high, making an upside-down V shape with your body.
- Now, take a big “sniff” by looking at your belly button, then look forward and “bark” a few times.
The barking is essential. It releases energy and makes the pose memorable. I always tell them to wag their imaginary tails, too. It’s the little details that turn a stretch into an adventure.
3. The Happy Baby (Because Who Isn’t Happy?)
This is my personal favorite pose to watch. Happy Baby is a natural for kids—they do this instinctively without even knowing it’s yoga. It’s a deep hip release and a wonderful way to calm down.
To get into it:
- Lie on your back and bring your knees into your chest.
- Grab the outsides of your feet with your hands.
- Open your knees wide, bringing them toward your armpits.
- Rock gently from side to side.
I’ve found that kids love to add a little “motorboat” sound here. It adds a vibration to the throat that is surprisingly soothing. Plus, watching a room full of kids giggling while rocking on their backs is pure joy. Just be prepared for some creative interpretations of “holding your feet”—I’ve seen kids grab their ears and declare victory.
4. The Tree Pose (Find Your Forest)
Building balance is tough, and Tree Pose is the perfect way to practice it without it feeling like a chore. I always emphasize that falling over is part of it.
Here’s the breakdown:
- Stand up tall like a mountain.
- Shift your weight onto your left foot.
- Place the sole of your right foot on your left ankle, shin, or thigh—never on the knee.
- Bring your hands together at your heart, or branch them out like limbs.
- Try to stay still for a few breaths.
IMO, the best part is the “forest.” I tell them we are all trees in a magical forest. When the wind blows (I wave my arms), we can sway, but try not to fall. If they do fall, we just plant our roots again. This removes the pressure to be perfect and focuses on the fun of trying.
5. The Cat-Cow Rollercoaster
This is a back-bending (well, arching) classic. Cat-Cow is amazing for spinal health, but to a kid, it’s just a cool way to move their back.
I call it the Rollercoaster.
- Get on your hands and knees in a tabletop position.
- On an inhale, drop your belly down, lift your chin and chest, and look up. That’s the “Cow” going up the hill. “Wheeeee!”
- On an exhale, round your spine up toward the ceiling, tuck your chin to your chest, and look at your belly button. That’s the “Cat” going down the hill. “Whooo!”
The sound effects are mandatory. I’ve had sessions where the “Wheeee” was so loud we probably disturbed the neighbors. It’s a fantastic way to connect breath with movement in a way that’s completely non-threatening.
6. The Butterfly Flap
Need a minute of relative quiet? Butterfly Pose is my go-to. It’s a seated pose that opens the hips and is inherently calming.
- Sit on the floor with your back straight.
- Bring the soles of your feet together and let your knees fall out to the sides.
- Hold onto your feet or ankles.
- Gently flap your knees up and down like butterfly wings.
Here’s where I add a little guided visualization. I ask them to imagine they are butterflies sitting on a beautiful flower. As they flap their wings slowly, they can smell the flower (taking a deep breath in) and then blow the smell out to their friends (breathing out). It turns a simple stretch into a mini-meditation.
7. The Superhero (Or Warrior Pose)
Every kid wants to feel powerful. Warrior Pose (I usually stick to Warrior II for simplicity) lets them tap into that strength. But let’s be honest, “Warrior” sounds a bit aggressive. So, we call it Superhero Pose.
To strike their best superhero stance:
- Stand with your legs wide apart.
- Turn your right foot out and bend your right knee, keeping it stacked over your ankle.
- Stretch your arms out to the sides, strong and straight.
- Look over your front fingertips.
I ask them what their superpower is. Invisibility? Flying? Eating unlimited cookies? As they hold the pose, I have them chant their superpower in their heads. It builds focus and confidence like you wouldn’t believe. It’s impossible to slouch when you’re a superhero.
8. The Twisting Pretzel (Seated Twist)
After all that activity, we need to wring out the spine. A Seated Twist is perfect, but it can feel weird for little bodies. So, we become Pretzels.
- Sit with your legs stretched out in front of you.
- Bend your right knee and step your right foot over your left leg, placing it flat on the floor outside your left knee.
- Hug your right knee with your left arm.
- Twist your body to look over your right shoulder.
I always remind them to sit up tall before they twist. We pretend we are squeezing out all the last bits of energy from our bellies so we can get ready for the next part of the day. It’s a gentle detox for the organs disguised as a silly shape.
9. The Bridge (Build a Bridge)
This is a gentle backbend that strengthens the legs and glutes. For Bridge Pose, I tell them they are engineers building a bridge over a river.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Arms are by your sides, palms down.
- Press into your feet and lift your hips up toward the sky.
- Roll your shoulders underneath you and interlace your fingers if you can.
I love watching them try to make their bridge as high as possible. We hold it for a few seconds, then slowly lower down, “demolishing” the bridge. Then we build it again, higher this time! It’s a great confidence booster.
10. The Lion’s Breath (Roar It Out)
Sometimes, kids just need to make some noise. Lion’s Breath is technically a breathing exercise, but paired with a pose, it’s pure catharsis.
Here’s how we do it:
- Kneel on the floor, sitting back on your heels (or cross-legged).
- Place your hands on your knees.
- Take a deep breath in through the nose.
- Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
- Exhale strongly with a loud, “HAAAAAH” sound—like a lion’s roar!
I do this one with them every single time. There’s something incredibly freeing about making a silly face and a loud noise on purpose. It relieves tension in the jaw and face and is a fantastic stress-buster for anxious kiddos. Fair warning: it gets loud. 🙂
11. The Volcano (Breath of Joy)
This is a great energizer or a way to shake off the wiggles before a calming pose. I call it the Volcano.
- Stand up tall.
- Inhale and sweep your arms up over your head, clapping your hands together.
- As you exhale, slowly lower your arms and bend your knees slightly, letting out a big sigh or a “boom.”
- Repeat, getting faster or slower depending on the energy we need.
Sometimes we explode like a volcano (fast and loud) and sometimes we just bubble like hot lava (slow and quiet). It teaches them to control their breath and their energy levels, which is a pretty cool skill for a six-year-old.
12. The Floppy Ragdoll (Forward Fold)
We always end with this one. It’s the ultimate surrender pose. Standing Forward Fold is great for hamstrings, but as a Ragdoll, it’s about letting go.
- Stand up tall.
- On an exhale, hinge at your hips and fold forward, letting your head hang heavy.
- Bend your knees as much as you need to.
- Grab opposite elbows with your hands and just hang there, swaying gently side to side.
I tell them to imagine all the silliness and energy from the day dripping out of their heads and onto the floor. We stay here for a few deep breaths. It’s the perfect transition into final relaxation. It never fails to bring the energy down a notch.
Final Resting Pose (The Most Important Part)
After all that stretching, roaring, and pretending, we need to rest. We end every session with Savasana, or as we call it, Quiet Time / Pizza Nap.
- Lie flat on your back.
- Let your arms and legs relax, flopping open like a starfish.
- Close your eyes.
But here’s the trick: if I just say “lie still,” chaos erupts. So, we play a game. I tell them we are pizzas in the oven, and we have to lie very still to cook properly. I might even gently “sprinkle” some imaginary cheese (by wiggling my fingers over them) and “pepperoni” (by gently tapping their bellies). It keeps them engaged in being still. We rest for just two or three minutes—an eternity in kid time—and then slowly, gently, wiggle our fingers and toes and wake up.
And there you have it. Twelve yoga activities that have saved my sanity on more than one rainy afternoon. They’re fun, they’re silly, and they sneakily build strength, flexibility, and calm. The best part? You don’t need to be a certified yogi to do them. You just need a little imagination and a willingness to be a little silly yourself.
So, unroll those mats, clear some floor space, and give it a shot. Who knows, you might just find your own inner child having a blast right alongside them. Happy stretching!
