While yoga is often seen as a serious meditative practice for adults, it holds immense value for the entire family, according to Amber DiPietro, a NAMM-certified coach and E-RYT 500 yoga teacher. Especially in today’s world, yoga offers a unique opportunity for children and parents to connect and grow together.
“Yoga offers a wealth of benefits, whether you practice alone or as a family,” she says.
The Benefits of Yoga for Children
Research shows that yoga can enhance self-esteem, memory, and mood in children and adolescents.
Benefits for Children
These benefits have been shown to improve their quality of life, overall well-being, and stress management. Additionally, studies have linked consistent yoga practice to reduced symptoms of attention disorders, including inattention and hyperactivity.
Benefits for Teens
Teenagers can also reap these benefits. A study on yoga for high school students found that after just one session, participants experienced reduced anger, depression, and fatigue.
Benefits for Parents
For parents or caregivers, yoga provides a chance to spend quality time together while fostering a deeper connection, says DiPietro. “You’ll witness how your child learns and perseveres, and your child will see the value of a healthy lifestyle,” she notes. “Even simple breathing exercises and synchronicity can strengthen your bond.”
The Best Yoga Poses for Kids
A great way to introduce yoga to the whole family is through a beginner-level class like those in the Yoga52 program. These classes offer excellent yoga poses for beginners, and you can tailor the sessions to fit your schedule. For example, you can split a 30-minute class into two 15-minute sessions to build consistency and make yoga a family habit.
If you’d like to try some poses on your own, here are a few beginner-friendly options:
1. Child’s Pose
https://www.youtube.com/watch?v=Ohdmbnojnc4
- Start on all fours, with your hands directly under your shoulders and knees hip-width apart or wider. Touch your big toes together.
- Exhale and lower your hips back toward your heels. Rest your belly between your thighs and your forehead on the mat.
- Extend your arms forward (palms down to stretch your back) or rest them alongside your body (palms up to stretch between your shoulders).
- Hold for a few breaths or up to several minutes.
2. Cat-Cow Stretch
https://www.youtube.com/watch?v=fa4zms5m7xa
Inhale: Cow Pose
- Start on all fours, with knees under hips and hands under shoulders. Keep your back straight, gaze toward the floor, and neck long.
- As you inhale, arch your back, lift your tailbone and chest toward the ceiling, and lower your belly toward the mat.
- Keep your shoulders relaxed, shoulder blades spread across your back, and head aligned with your torso.
Exhale: Cat Pose
- From Cow Pose, exhale as you round your back, tuck your tailbone, and draw your chin toward your chest.
- Keep your shoulders and knees steady.
- Inhale back into Cow Pose.
- Repeat this flow for 10 breaths or longer if desired.
3. Downward-Facing Dog
- Start on all fours, with knees directly below hips and wrists slightly in front of your shoulders. Spread your fingers wide and press into your palms.
- Exhale, tuck your toes, push through your hands, straighten your arms and legs, and lift your hips toward the ceiling. Keep your arms shoulder-width apart and legs hip-width apart.
- Rotate your shoulders outward to avoid tension. Keep your arms straight and engage your biceps to lock your elbows. Gaze toward your fingers and align your ears with your arms.
- Hold the pose for one minute.
How to Progress in Your Family Practice
Whether you practice yoga as a family, as a parent-child duo, or encourage your older child or teen to try solo sessions, you’ll likely want to explore more poses as you grow more comfortable.
“When you’re ready for a challenge, try some higher-level Yoga52 classes,” suggests Brent Laffoon, a Yoga52 coach. “Even if you and your kids can’t master every pose or sequence, it’s fun to explore new options,” he says.
You can also modify poses or even create your own based on foundational yoga positions. Being creative as a family is another way to make yoga a joyful and engaging activity for everyone.
“Spread your wings a little,” says Laffoon. “Keep the enthusiasm and fun alive, and adding a bit of challenge can keep the practice fresh and exciting.”
