KIDS’ YOGA DAY
Official Pose How-To’s

Just 5 Minutes a Day:  The following are simple explanations of the poses featured in the official routines of Annual Kids’ Yoga Day!  Use these routines with your little yogis and follow along with tens of thousands of children all over the world on Kids’ Yoga Day on Friday, April 6th, 2018.  

Why Two Routines?  We realize that you may have room to spread out (like at a yoga studio), so Routine #1 features sitting and standing poses.  But, those in classrooms may be short on space, which is why we’ve created Routine #2, which features poses that can be done while standing.

 

By participating in Kids’ Yoga Day, kids experience first-hand how good they can feel, both physically and mentally, from just five minutes of yoga. 

 

PS – If you haven’t already, please make sure to sign up for the 3rd Annual Kids’ Yoga Day, happening on Friday, April 6th, 2018.  You’ll receive lots of free tools and resources to make your Kids’ Yoga Day experience a success, whether you have prior yoga experience or not!

Kids’ Yoga Day Routine #1
with SITTING & STANDING poses

Click for printable routine

This sequence is designed for kids practicing at home, in a yoga studio, or other venue with room to spread out. There is no need to have a yoga mat; a beach towel or carpet is sufficient.

Start with CANDLE POSE, taking several deep breaths in and out through the nose. After this, kids can flow from one pose to the next, holding each posture for around 20 seconds before moving on. For FLAMINGO and TREE, have kids practice these poses on both sides of their body.

Remember to breathe in and out through your nose while practicing yoga. Focusing on the breath can have a positive impact on your mood and energy levels. End with DO NOTHING POSE; close your eyes and stay still for at least 60 seconds to gain all the benefits of the previous postures.

 

For music to enhance your 5- minute yoga practice, visit Teresa Power @ CD Baby     

CANDLE. Kneel on the floor and bring your hands in prayer position in front of your heart. Take several deep breaths in and out through your nose to center yourself and to transition into your yoga practice.

COW.  Beginning on all fours, inhale and arch your back, then exhale and round your spine, trying to pull your chin to your throat.  Repeat this move several times to begin to warm up your spine.

DOG.  Start on your hands and knees, and then straighten your legs and lift your hips. Look down towards your toes, as you breathe in and out through your nose.

TREE. This is another balancing pose, and like FLAMINGO it improves your focus and concentration. Stand tall, and then bend one leg and bring your foot to your thigh. Slowly bring your hands into prayer position; take at least 5 deep breaths in and out through your nose before switching sides.

COBRA.  Lie on your stomach, and bend your elbows close to your side. Then lift your chest up, keeping your legs straight behind you.

ROCKING HORSE. Lie on your stomach, like in COBRA, then bend both of your knees. Grab hold of your ankles and lift your body off the ground.

MOUSE.  Sit back on your heels, and then gently put your head on the floor, folding your upper body down on the ground. With your arms by your side, take at least 5 deep breaths in and out through your nose.

PRETZEL.  Sit cross legged, and then reach one hand across your body and rest it on your knee. Stretch the other hand behind you as you turn your head and gently twist across your body.

DO NOTHING POSE. Close your eyes, as you rest on your back with your arms along your side and palms facing the ceiling. Stay in this resting position for at least 60 seconds to gain all the benefits from the previous 9 active poses.

Kids’ Yoga Day Routine #2
STANDING poses only

Click for printable routine

Containing only standing postures, this sequence is ideal for classrooms, as kids don’t need a yoga mat and they can do the poses next to their desks.

Start with QUEEN POSE, taking several deep breaths in and out through the nose. After this, kids can flow from one pose to the next, holding each posture for around 20 seconds before moving on. For KITE, WINDMILL, FLAMINGO and TREE, have kids practice these poses on both sides of their body.

Remember to breathe in and out through your nose while practicing yoga. Focusing on the breath can have a positive impact on your mood and energy levels. End with EASY POSE or have kids sit at their desks with their hands in their lap and their palms facing upward; have them close their eyes and stay still for at least 60 seconds to gain all the benefits of the previous postures.

For music to enhance your 5- minute yoga practice, visit Teresa Power @ CD Baby     

QUEEN.  Stand tall, with your feet firmly planted on the ground. Bring your arms alongside your body, with your palms facing outward.  Take at least 5 deep breaths in and out through your nose before moving on.

KITE.  Begin by standing tall, with your feet firmly planted on the ground. Bring your palms together as you raise your arms in the air.  First stretch your arms to the right, taking several deep breaths in and out through your nose.  Then, come back to center and gently stretch your arms to the left.

WATERFALL.  Stand tall, and raise your arms up in the air. Look towards your fingertips, as you gently reach your head and arms back behind you. Extend back only as far as you can comfortably go.

RAGDOLL.  From standing, fold your body forward with your hands dangling down. Keep a slight bend to your knees, and use your core to support your lower back in this forward fold.

WINDMILL.  Stand with your legs slightly bent and your feet wide apart. Bring one hand down to the ground, and the other up in the air. Look gently up towards your extended arm. Take at least 5 deep breaths in and out through your nose before switching si

Y POSE. Stand tall, with your feet firmly planted on the ground. Bring your arms up in the air and slightly out to the side, forming the letter Y with your body. Focus your eyes straight ahead, as you breathe deeply in and out through your nose.

CHAIR.  Stand tall and inhale as you raise your arms perpendicular to the floor. Exhale and bend your knees, trying to keep your thighs parallel to the floor.

FLAMINGO.  Stand tall and then gently bend one leg, holding onto your knee. Try to balance while focusing your eyes straight ahead on a single spot.  Take at least 5 deep breathes in and out through your nose before switching sides.

TREE. This is another balancing pose, and like FLAMINGO it improves your focus and concentration. Stand tall, and then bend one leg and bring your foot to your thigh. Slowly bring your hands into prayer position; take at least 5 deep breaths in and out through your nose before switching sides.

EASY POSE. Sit cross legged, with your back straight and your palms gently resting on your knees.  Gently close your eyes, and focus on breathing in and out through your nose for at least 60 seconds to gain all the benefits from the previous 9 active postures.