On the special occasion of International Yoga Day 2025, observed annually on June 21, families are encouraged to slow down and embrace wellness by practicing yoga together. In today’s tech-driven world, where children often face stress due to digital distractions and tight academic schedules, incorporating yoga into their daily lives can offer a transformative impact. From boosting emotional awareness to improving flexibility and focus, yoga provides a holistic path to better health.
According to Dr Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Centre in Bangalore, starting yoga at an early age helps kids become more conscious of their breath body and emotions. In an era where children are growing up surrounded by screens and overstimulation yoga encourages natural stress relief supports hormone balance and strengthens immunity. Practicing yoga as a family in community parks or at home fosters bonding and creates a fun path to wellness.
Here are 10 simple and gentle yoga asanas that children can enjoy with their parents to build mindfulness movement and meaningful connection:
1. Tadasana (Mountain Pose)
Stand tall feet together arms at sides inhale and lift hands overhead interlace fingers and stretch upward.
Benefits: Improves posture increases height enhances concentration and body alignment.
2. Vrikshasana (Tree Pose)
Balance on one foot place the other foot on the inner thigh hands in prayer.
Benefits: Boosts self-confidence body awareness and balance.
3. Balasana (Child’s Pose)
Kneel sit back on heels stretch arms forward rest forehead on the mat.
Benefits: Relaxes the nervous system improves digestion and relieves stress.
4. Bhujangasana (Cobra Pose)
Lie on the stomach hands under shoulders slowly lift chest keeping elbows soft.
Benefits: Strengthens spine opens chest relieves fatigue and tension.
5. Setu Bandhasana (Bridge Pose)
Lie back knees bent feet apart lift hips upwards with arms resting beside you.
Benefits: Strengthens legs improves digestion uplifts mood and relieves anxiety.
6. Marjaryasana-Bitilasana (Cat-Cow Pose)
On hands and knees inhale arch back (cow) exhale round spine (cat).
Benefits: Enhances spine flexibility improves focus relieves tension in back and neck.
7. Paschimottanasana (Seated Forward Bend)
Sit with legs straight arms overhead fold forward from hips.
Benefits: Stretches spine calms the mind helps in digestion and increases flexibility.
8. Baddha Konasana (Butterfly Pose)
Sit with feet together gently flap knees like butterfly wings.
Benefits: Opens hips enhances blood flow and reduces restlessness.
9. Ananda Balasana (Happy Baby Pose)
Lie back hold feet with hands gently rock side to side.
Benefits: Releases back tension improves sleep and reduces emotional anxiety.
10. Shavasana (Corpse Pose)
Lie flat arms and legs relaxed close eyes focus on natural breath.
Benefits: Deep relaxation emotional balance and mental reset.
Best Time for Kids to Practice Yoga:
Morning before breakfast is ideal but consistency matters more than timing. A daily routine of even 15 to 20 minutes can create lasting benefits and encourage healthy mindful habits in young minds.
Yoga for kids is more than just movement—it’s a tool to raise emotionally balanced focused and strong individuals. Make International Yoga Day the beginning of a joyful journey into wellness for your child and your entire family.
