Yoga and Stretching for Kids

What is yoga and stretching?

Stretching means gently moving and reaching your body to make your muscles longer and looser. Yoga is a calm kind of exercise that uses stretching, balancing and steady breathing to help your body and mind feel good. 🧘

People have practised yoga for thousands of years. The best part is that anyone can do it, anywhere, with no special equipment. You just need a little space and comfy clothes.

Why stretching is good for you

Have you ever seen a cat wake up from a nap? The first thing it does is stretch! Animals stretch because it feels good and gets their muscles ready to move. Your body works the same way. Here is why stretching helps you:

• It makes you flexible. Flexible means you can bend, twist and reach more easily. Stretching helps you tie your shoes, reach a high shelf, and move freely when you play.
• It helps prevent injuries. Loose, warm muscles are less likely to get hurt than tight, cold ones. Stretching is a key part of warming up before sport.
• It helps you relax. Slow stretching tells your body it is time to calm down, which is great after a busy day or before bed.
• It helps your mind. Yoga can help you feel calm, focused and happier, and can help you let go of worried or angry feelings.

The golden rule: gentle is best

Before we try any poses, remember the most important rule: never stretch until it hurts.

You should feel a gentle pull in your muscles, and that is good. But if you feel pain, you have gone too far. Just ease back a little. Move slowly and smoothly, never fast or bouncy. Stretching should feel nice, not painful.

It is a great idea to have a grown-up nearby, especially when you are learning. They can help you get the poses right and keep you safe.

Breathe slowly

In yoga, breathing is just as important as moving. As you hold each pose, breathe slowly and steadily. Breathe in through your nose, letting your tummy fill up like a balloon, then breathe out gently.

Slow breathing helps your body relax and keeps your mind calm. Try not to hold your breath. If you feel wobbly, your breath helps you steady yourself.

Some simple poses to try

Here are a few gentle, fun poses with animal and nature names. Move into each one slowly, breathe, and hold it for a few seconds.

Cat and Cow. Get on your hands and knees. Breathe in and gently dip your back down, lifting your head like a cow. Then breathe out and arch your back up like a scared cat. Move slowly between the two. This stretches your back.

Cat Stretch (Child's Pose). Kneel down, then fold forward and rest your forehead on the floor, with your arms stretched out in front of you. This is a lovely resting pose that stretches your back and helps you feel calm.

Tree Pose. Stand tall and steady. Slowly lift one foot and rest it against your other leg, then put your hands together above your head like branches. Wobbling is normal — just breathe and try to balance like a strong tree. Then swap legs.

Butterfly. Sit down and put the soles of your feet together, letting your knees drop out to the sides like butterfly wings. You can gently flap your knees up and down. This stretches your legs and hips.

Reach for the Sky. Stand up tall, breathe in, and stretch both arms high above your head as if reaching for the clouds. Then slowly fold forward and let your arms hang down toward your toes. This stretches your whole body.

A calm-down routine

Try putting a few poses together into a calming routine you can do any time you feel tired, worried or full of energy:

1. Start with Reach for the Sky to wake up your body.
2. Move into Cat and Cow to loosen your back.
3. Rest in Child's Pose and take three slow breaths.
4. Sit up and do Butterfly to stretch your legs.
5. Finish by lying on your back, closing your eyes, and breathing slowly for a minute.

Doing this slowly and gently will leave you feeling relaxed and refreshed.

Tips for staying safe

• Move slowly and never bounce or jerk.
• Stop if anything hurts — gentle is best.
• Stretch on a soft, clear space so you do not bump into anything.
• Have a grown-up nearby to help and keep you safe.
• Drink some water afterward.

Now stretch and breathe

Yoga and stretching keep your body flexible, help stop injuries, and calm your mind. Best of all, they feel wonderful. Find a quiet spot, take a deep breath, and try a few poses today.

To learn more about getting your body ready to move, read Why Warming Up Matters, and discover fun ways to keep moving in Staying Active Every Day.