Seven yoga poses for kids

UW Health Fitness Center supervisor Karla Bock offers a simple sequence to help kids get moving in the morning, or wind down at night.

See demonstrations of the poses on our YouTube video.

A few tips when performing the poses:

• Make sure you have enough space to stretch out without bumping into anything

• Listen to your body: If a pose doesn't feel comfortable, don't force it

• Hold each pose for three breaths before moving to the next

• It isn't a race to finish: Move slowly and stay relaxed

Airplane pose

• Stand tall, facing the long side of your mat. Begin with a soft bend in your knees

• Reach arms back and lean forward as you lift one leg behind you

• Keep a soft bend in your standing knee

• Return to standing, repeat lifting the other leg behind you

Helps with: Balance and concentration

Chair pose

• Stand tall, facing the long side of your mat. Begin with a soft bend in your knees

• Lift arms up towards the sky

• Bend your hips and knees and sit back like you are going to sit in a chair

• Hold for a few breaths

• Return to standing

Helps with: Balance, concentration and grounding

Extended child’s pose

• Begin on your hands and knees

• Move your knees apart and bring your big toes together

• Sit back towards your heels, lowering your head and resting it on the floor

• Keep your arms overhead, reaching forward

• Relax and breath

Helps with: Tension relief and relaxation

Happy Baby

• Begin by lying on your back

• Bring your knees to your belly and hold onto your feet

• Gently rock side to side

• Hold for a few breaths

• Slowly return your legs to the floor

Helps with: Relaxation and calming

Tipping star

• Begin standing with feet apart and arms up

• Tip to one side, lifting your opposite leg

• Keep a soft bend in your standing knee

• Hold for a few breaths

• Lower your lifted leg and then tip to the other side

Helps with: Balance and coordination

Tree pose

• Stand tall, facing the long side of your mat. Begin with a soft bend in your knees

• Place palms of your hands together in front of your heart

• Stand on one leg, place your other foot on the side of your lower leg

• To grow your tree, reach your arms up to the sky

• Hold for a few breaths

• Return to standing, repeat with your other leg

Helps with: Focus and balance

Warrior 2 pose

• Stand tall, facing the long side of your mat. Begin with a soft bend in your knees.

• Move your feet wide apart and raise your arms up to the side up to your shoulders

• Turn one leg and point your foot toward the short end of the mat, bend your knee on that leg

• Look toward your fingers in front of you and hold for a few breaths

• Straighten your bent leg and return to facing the long side of your mat with your feet wide apart

• Repeat on the other side, turning the opposite leg toward the other short end of your mat

Helps with: Concentration and grounding