Parent and Child Yoga: 5 Simple Poses to Practice Together

Parent and child yoga gives kids a playful way to build body awareness while giving parents a chance to slow down and reconnect, too. And because you’re practicing together rather than asking your child to sit still or “calm down,” it can be an especially natural way to bring mindfulness into family life.

These five simple yoga poses for parents and kids are easy to try at home and can become part of a morning routine, an after-school reset, or a gentle wind-down before bed.

Why Practice Yoga Together?

Yoga gives parents and kids a chance to step away from the usual demands and distractions of the day and reconnect through movement, breath, and shared attention.

“What I appreciate about yoga is that it teaches positive coping skills through body awareness on how to create balance in our overtaxing, stressful, busy world,” shares Jessica Rosenberg, creator of the Adventures of Super Stretch Kids Yoga Program and 500 Hr RYT, Registered Yoga Teacher. 

The best way to introduce yoga to kids is to keep it playful. Animal poses, silly sounds, wobbles, and laughter are all welcome. The goal isn’t perfect form or even getting an energetic child to calm down. Sometimes movement is exactly what a child’s body needs before they’re ready for stillness.

The way to engage children in a family yoga practice is to make it fun for them. Actress and mother, Mariel Hemingway says “Yoga offers so many benefits to mind, body, and soul that it’s wonderful to start kids at a young age. The best way to do that is to make it fun.”

For a deeper look at the physical, mental, and emotional benefits, see our guide to the benefits of yoga for kids.

5 Parent Child Yoga Poses to Try

You don’t need to turn this into a formal yoga session. Try one pose, all five, or let your child choose a favorite. Keep the focus on curiosity and connection rather than getting the pose exactly right.

These postures can be practiced any time of the day; however, try not to eat immediately before, as many of the poses twist across digestive organs. There are no time constraints to practice yoga with your child; even 5 minutes a day can go a long way in establishing a routine of healthy physical activity together.

1. Candle Pose: Start with Breath

This posture is a great way to start your family yoga practice. Simply kneel on the floor with your hands in prayer position in front of your heart. Then slowly begin to inhale and exhale through your nose several times to transition from what you were doing before your yoga time.

2. Cow Pose: Wake Up the Spine

This posture stretches the spine to prepare it for other poses. Starting on all fours, arch your back and inhale through your nose. Then exhale through your nose and round your spine. Do this several times before going onto the next posture. You can even have your child say “Moo” while doing the pose.

3. Downward-Facing Dog: Make It Playful

Start on your hands and knees and then slowly straighten your legs and lift your hips into the air. Look down at your toes and take several deep breaths in and out through your nose before coming out of the pose.

4. Mouse Pose: Pause and Rest

From a seated position put your head on the floor and sit back on your heels. Bring your arms alongside your body, and simply focus on breathing in and out through your nose.

5. Do Nothing Pose: Finish with Stillness

After practicing yoga, it is always important to take at least 2 minutes to relax so that your body can absorb all the benefits of the more active poses. Lie on your back, with your arms alongside you and your palms facing the ceiling. You can even play a soothing song while in this posture to help your body to relax.

Enjoy the time spent bonding with your child through yoga. Your child may moo loudly through Cow Pose, fall over in Tree Pose, or decide Mouse Pose is actually a good place for a nap. The value is in taking a few minutes to move, breathe, and reconnect together.

If your child enjoys ending yoga with a few quiet minutes, try one of our 70+ guided meditations for kids here or by signing up at the link below.

Illustrations by Kathleen Rietz and excerpted from The ABCs of Yoga for Kids by Teresa Anne Power. She is an internationally recognized children’s yoga expert and best-selling author. She has taught yoga to kids for more than 16 years, helping thousands of children develop healthy attitudes towards their bodies.