Fun and easy yoga poses for toddlers

Yoga offers a fantastic opportunity for young kids to find their inner zen, enter a tranquil space and relax while developing their flexibility, body awareness and motor skills.

If you’ve had a particularly hectic day and you’re looking to wind down, there’s a range of easy yoga poses that you can do with your child to stretch, release tension and have fun – this not only benefits physical and mental health, but it’s a great way to bond too.

We’ve put together a list of the benefits of yoga plus some simple yoga poses that you can try out for yourselves!

Benefits of yoga for toddlers

1. Reduced stress and anxiety: Yoga connects the mind and body. As children breathe and move through different yoga poses, it calms their nervous systems and relaxes their minds.
2. Improves focus and concentration: When a child enters a yoga pose, their attention becomes completely directed towards holding the position correctly. The more children partake in yoga sessions, the more their ability to focus on singular tasks improves.
3. Improved flexibility, coordination, strength and balance: Young children can be particularly clumsy; however, the introduction of yoga helps improve their flexibility, coordination, strength and balance. As children learn and morph into different poses, their core, legs, arms and shoulders are engaged and exercised.
4. Promotes self-regulation: Children go through a range of different emotions and behaviours every day, and yoga can help manage these. A 2021 Education and Science Journal study found that children who took part in a 12-week yoga programme involving physical poses, breathing exercises and meditation had better impulse control, attention span and memory.
5. Boosts self-esteem and confidence: As children practice yoga and they start noticing small improvements like enhanced flexibility, balance or strength, they’re encouraged to believe that they can achieve great things with regular effort. This ultimately builds their confidence and improves their self-esteem.

Yoga and Mindfulness classes take place in a variety of Grandir UK nurseries, which children love to get involved in. We’re always exploring fun and creative ways to nurture both physical and emotional well-being in our settings.

Gemma, Nursery Manager at Chiswick House Day Nursery & Preschool, shared the positive impact she’s seen from incorporating yoga into the daily routine:

“Yoga is such a great activity to develop children’s listening, concentration, strength, balance and coordination. Having yoga as part of the Chiswick House daily routine has brought a sense of calm to our afternoon routine and has provided a time for children to relax and express themselves through the movements and exercises.”

Yoga Poses for toddlers

Get your yoga mats ready – here are some easy yoga poses to try with your toddler! These are poses that children at our nurseries particularly love! Children also respond better to exercises that include music that they enjoy, so why not play instrumental or acoustic versions of some of their favourite songs while trying out some of these moves?

Downward-Facing Dog

This animal-inspired pose is a favourite for both adults and children. It helps improve flexibility, balance and strength while also reducing stiffness and enhancing blood circulation.

How to do it:

1. Start on hands and knees in tabletop position.
2. Walk your hands one hand-length (about 6 inches) forward.
3. Tuck toes under and lift hips up and back as far as possible to create a long spine.
4. Relax heels gently toward the floor, lengthening the backs of the legs.
5. Stay for at least 5 cycles of breath.

Child’s Pose

The child’s pose is a great resting pose to stretch out between some of the more active poses. This is also a good opportunity to check in with your child to make sure they are feeling alright and having fun.

How to do it:

1. Kneel on the floor and sit back on your heels with your arms at your side.
2. Slowly bend forward so your stomach touches your thighs.
3. Rest your forehead on the floor.
4. Move your arms so they’re next to your legs, palms facing up.
5. Inhale and exhale slowly and deeply for a couple of breaths.

Hand to Foot Pose

The Hand to Foot yoga pose offers a range of amazing benefits for both adults and children. It helps strengthen the upper and lower body, relieves back tension, and best of all – it’s incredibly easy to do. Don’t worry if your knees have to be slightly bent to reach your toes!

How to do it:

1. Stand with your feet hip-width apart.
2. Inhale deeply and raise your arms over your head.
3. As you exhale, hinge forward from your hips and reach your hands towards your feet or ankles.

Tree Pose

The tree pose is a great way to test and improve your balance, strength and flexibility! There are a number of levels for you to try and work your way up to in the future with practice.

How to do it:

1. Start standing tall with your feet shoulder-width apart and arms stretched out for balance.
2. Lift one foot and place it on the side of your other leg – either below or above the knee (not on the knee).
3. Balance on one foot and bring your hands together in front of your chest like a prayer.
4. Stretch your arms up like tree branches if you feel steady.
5. Hold for a few breaths, then switch sides.

Butterfly Pose

Unleash your inner butterfly with this yoga pose that strengthens your legs and hips while improving your posture and calming your mind.

1. Sit on the floor with your back straight.
2. Bring the soles of your feet together, and let your knees fall out to the sides.
3. Hold your feet with your hands.
4. Taking deep breaths, gently flap your knees up and down to mimic a butterfly’s. wings

Introducing yoga into your toddler’s routine can be a joyful, calming, and rewarding experience for both you and your child. It offers a beautiful way to unwind, reconnect, and support your child’s physical and emotional development through simple yet effective poses. Whether it’s stretching like a dog, balancing like a tree, or flapping wings like a butterfly, yoga makes movement fun and meaningful.

At Grandir UK, we believe in nurturing the whole child, and yoga is just one of the many ways we help children explore their bodies, build confidence, and learn valuable self-regulation skills. So roll out the mats, press play on a favourite acoustic tune, and enjoy the benefits of yoga – one playful pose at a time.