Yoga for kids

How Yoga Can Help Kids: The Science Behind It & Simple Ways to Get Started

Hey there, fellow parents, teachers, and caregivers! 🧘‍♀️ I’m here to talk about something close to my heart—yoga for kids. Yep, yoga isn’t just for us adults who need to “get centered” after one too many hours of doom-scrolling. It’s incredible for kids too, and today we’re diving into why it works, what the science says, and how you can easily introduce it to your little ones (without needing to turn your living room into a full-blown studio).

Why Yoga for Kids?

Let’s be real: kids today are dealing with a lot—screens, pressure from school, and yes, even stress. We might think of stress as an adult thing, but kids feel it too! So, how can we help them build healthy habits, learn how to manage emotions, and feel a sense of calm? Yoga.

But before you think, “There’s no way my five-year-old is going to stay still long enough to do downward dog,” don’t worry. Yoga for kids is more about fun, movement, and mindfulness than it is about perfecting poses. Let’s break down how it actually helps.

The Science Behind Yoga and Kids’ Development 🧠✨

Here’s where we get into the science. When kids practice yoga, it doesn’t just make them more flexible. It impacts their brains in some pretty awesome ways.

Improved Focus and Attention: Studies show that kids who practice yoga regularly have better focus and longer attention spans. The mindful breathing and slow movements tap into their parasympathetic nervous system, which calms the brain. This means less fidgeting and better concentration at school.

Reduced Anxiety and Stress: Yoga helps lower cortisol levels (the stress hormone). When kids do breathing exercises like “balloon breath” or “bee’s breath,” they naturally calm their nervous system. This is especially helpful for kids who struggle with anxiety or those who are just feeling overwhelmed by life’s pressures.

Boosts Emotional Regulation: By practicing yoga, kids learn to recognize how they’re feeling in the moment and respond mindfully instead of impulsively. So, the next time your child is about to have a meltdown over spilled juice, a quick yoga break might just save the day.

Physical Benefits: Of course, yoga also helps with strength, flexibility, and balance. But what’s super cool is that these movements can actually boost kids’ proprioception—basically, their sense of where their body is in space. This helps kids with coordination, body awareness, and even self-confidence.

How to Introduce Yoga to Your Kids (Without Making It Weird)

Alright, you might be thinking, “That sounds awesome, but how do I actually get my kids interested in yoga?” Here are some tips to make yoga fun and engaging for kids of any age:

Start Small and Keep It Playful: You don’t need a 60-minute class to make an impact. Try just 5-10 minutes of fun, interactive yoga. Ask them to move like different animals: cat-cow (moo and meow!), cobra (hiss like a snake), or even tree pose (pretend to sway in the wind).

Use Kid-Friendly Yoga Videos: There are so many great resources on YouTube (Cosmic Kids Yoga is a big hit). These videos incorporate storytelling, characters, and adventure, which keeps kids engaged while sneaking in some yoga stretches.

Make It a Routine: Just like bedtime stories or morning routines, yoga can be a daily practice. Maybe you do it right after school to decompress or before bed to wind down. You can even have a “yoga corner” in your house where your kids can go when they need a break.

Incorporate Breathing Exercises: Even if your kid isn’t into poses, they might love mindful breathing. One favorite is “balloon breathing,” where they inhale deeply to “blow up” an imaginary balloon in their belly and then exhale to let it slowly deflate. It’s calming and super easy to do anywhere—whether they’re feeling nervous before a test or struggling to fall asleep.

Be Their Role Model: Kids learn by watching us. If they see you rolling out a yoga mat or taking a moment to breathe deeply when you’re stressed, they’re more likely to give it a try themselves. Plus, family yoga can be a fun bonding activity that gets everyone involved!

A Quick Kid-Friendly Yoga Routine to Try Today

Here’s a quick 5-minute yoga routine you can try with your little ones. It’s simple, playful, and hits all the right notes for mind-body connection:

1. Mountain Pose (Tadasana): Stand tall like a mountain, feet together, arms by your sides. Take a deep breath and feel your feet grounding into the floor.

2. Tree Pose (Vrksasana): Balance on one leg and place the other foot on your calf or thigh. Stretch your arms up and pretend you’re a tree swaying in the breeze.

3. Cat-Cow (Marjaryasana-Bitilasana): On hands and knees, round your back like a cat (meow!) and then arch your back like a cow (moo!). It’s a fun way to stretch and get kids giggling.

4. Downward Dog (Adho Mukha Svanasana): Hands on the ground, lift your hips up like a dog stretching after a nap. Woof woof! You can even play around with touching hands to ankles like shown here.

5. Child’s Pose (Balasana): Sit back on your heels, forehead to the ground, and stretch your arms forward. This is a perfect pose to rest and breathe deeply.

Final Thoughts: Yoga is for Every Kid

At the end of the day, yoga isn’t about mastering poses or becoming a mini yogi. It’s about giving kids tools to connect with their bodies, manage emotions, and find moments of calm in a busy world. And let’s be honest—we could all use a little more of that, right?

So, whether your kid is bouncing off the walls or dealing with stress, yoga can be a game-changer. Give it a try, and you might just be surprised by the benefits (and how much fun you both have).

With love,

Carrie

If you'd like to read more about the benefits of yoga for children, here are a couple of resources for ya!

Hagen I, Nayar US. Yoga for Children and Young People's Mental Health and Well-Being: Research Review and Reflections on the Mental Health Potentials of Yoga. Front Psychiatry. 2014 Apr 2;5:35. doi: 10.3389/fpsyt.2014.00035. PMID: 24765080; PMCID: PMC3980104.

This article titled Yoga for Kids: Benefits and 17 Poses and Exercises To Get Started by the Cleveland Clinic.

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