Simple Yoga Poses for Toddlers

If you’ve ever watched your toddler stretch their arms up high after a nap, curl into a ball during hide-and-seek, or balance on one foot just for fun, you’ve already seen the natural beginnings of yoga! Yoga can be a wonderful activity for young children, and it’s simpler than you might think.

What Is Yoga for Toddlers?

At its heart, yoga is about moving your body, breathing, and staying present in the moment. For toddlers, we keep things simple and focus mainly on the physical aspect—fun positions that help them explore what their bodies can do. Think of it as mindful movement wrapped up in play.

Why Try Yoga With Your Toddler?

Research suggests that yoga can support children’s well-being in meaningful ways. The American Academy of Pediatrics recognizes yoga as a safe practice that may help children navigate various emotional, physical, and behavioral challenges.

Here’s what yoga might support in children:

Emotional and Mental Benefits

• Building self-confidence
• Lifting mood
• Easing anxiety
• Improving concentration
• Finding emotional balance

Physical Benefits

• Better balance and coordination
• Supporting healthy blood sugar regulation
• Helping with hormone balance
• Easing tummy troubles for children with IBS

Behavioral Benefits

• Reducing hyperactivity
• Supporting positive behaviors in group settings like classrooms

How Long Should Yoga Practice Last?

For toddlers and preschoolers, just a few minutes each day is plenty. As children reach grade school age, you can extend sessions to around 10 minutes, or however long they’re enjoying it. The key is making it enjoyable, not lengthy.

Simple Poses to Try Together

Child’s Pose

1. Kneel on the floor with knees apart
2. Sit back on your heels
3. Fold forward, resting your forehead on the ground with arms stretched out in front or resting by your sides

Downward Facing Dog

1. Start on hands and knees
2. Tuck your toes under and lift your hips up toward the ceiling
3. Straighten your legs (as much as comfortable) to form an upside-down V shape

Warrior 2

1. Stand with feet wide apart
2. Turn one foot out to the side and keep the other foot pointing forward
3. Bend the knee of the turned-out foot and stretch arms out to either side, parallel to the ground

Happy Baby

1. Lie on your back
2. Bring your knees toward your chest
3. Hold the outsides of your feet with your hands and gently rock side to side

Butterfly Pose

1. Sit on the floor with legs in front
2. Bend your knees and bring the soles of your feet together
3. Let your knees drop to the sides like butterfly wings, and gently flutter them up and down

Mountain Pose

1. Stand tall with feet together or hip-width apart
2. Arms can rest at your sides or reach up overhead (extended mountain pose)
3. Stand strong and steady like a mountain

Cobra Pose

1. Lie on your stomach with legs stretched behind you
2. Place your hands flat on the floor under your shoulders
3. Press into your hands and lift your chest off the ground, keeping hips down

Cat-Cow Poses

1. Start on hands and knees with a flat back
2. Arch your back and look up (cow)
3. Round your back and tuck your chin to your chest (cat)
4. Move slowly back and forth between the two positions

Tips for Making Yoga Poses Fun for Toddlers

Let Go of Perfection
The goal isn’t picture-perfect poses. It’s simply about showing up and moving together. If your toddler’s downward dog looks more like a wobbly tent, that’s absolutely perfect.

Weave in Stories
Turn your practice into an adventure! Maybe you’re picking apples from a tall tree in mountain pose, or slithering like a snake in cobra. Stories make the poses come alive.

Make Animal Sounds
Encourage your child to make animal sounds with the poses. Bark like a dog, hiss like a cobra, or flutter like a butterfly. The sillier, the better!

Add Gentle Music
Soft background music can create a calm atmosphere and make the experience feel special.

Build a Routine When You Can
If possible, try practicing each day, maybe after breakfast or before bed. Consistency helps establish healthy movement habits and may deepen the benefits over time. 

Long Story Short…

Have fun together! Whether your toddler holds a pose for two seconds or two minutes, whether they follow along perfectly or invent their own creative versions, they’re still reaping the benefits of moving their body.