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5 Fun Yoga Poses for Parents and Kids
Looking for a way to connect with your child while having fun and getting some exercise? Try partner yoga!
"Practicing partner yoga is a great way to facilitate communication and connection," says Mira Binzen, co-founder of Global Family Yoga. "It teaches kids that they can accomplish exciting things when they put their effort into teamwork."
Below is a sampling of some of Mira's favorite yoga poses for kids - and their parents. Try the poses below on their own, or as part of a longer movement practice with your kids. Also see below for Mira's online course on teaching and practicing yoga with children of all ages.
Tadahhh! Two Popular Partner Yoga Poses for Parents and Kids
For the first pose, stand with your knees slightly bent, hold hands or wrists with your child, and have them step up onto your thighs. From there your child can gently lean back and lift up through their heart with their arms straight. Once you both feel stable in this position, have a little fun by playing with balance! Let go of one arm at a time and open out to the side.
Next, try double downward facing dog. This one works best with a parent in the base position, or with two kids and a parent spotting. Start by coming into downward facing dog, have your child step their feet between your hands, and place their hands right in front of yours. From there, have them step their feet up one at a time to your lower back with their toes turned under, heels pressing back, hips lifting up towards the sky. They can hang in this position as long as they like, keeping their head, neck, and shoulders relaxed. This supported handstand is not only fun for them, but also provides a nice stretch in the lower back for the base!
Kids' Favorite Yoga Pose: Lizard on a Rock
For a more therapeutic option, try lizard on a rock. This pose can be done with two kids, or with an adult and a child in either the rock position or the lizard position. To be the rock, start by coming into child’s pose, with your forearms on the ground for support if needed. Next, have the lizard carefully lie down back to back with the rock, with their hips low, and head resting in the crook of the rock’s neck. The lizard can have their legs stretched out long, or keep the soles of their feet planted on the floor and knees bent if that’s more comfortable. If a child is the lizard, they can rest their hips on the rock’s lower back, and if an adult is the lizard, they can rest their hips on the ground before curling back over the rock. This pose is calming and grounding for the rock, and a nice, gentle heart opener for the lizard.
Life Is But a Dream - Row Boat and Other Partner Yoga Poses for Kids
Lastly, stretch things out with rowboat. Sit facing each other with your legs in a wide straddle. If two children of similar height are doing this together, they can press the soles of their feet together. For a parent and child, have your child press the soles of their feet to the inside of your legs wherever it’s most comfortable. Next, hold hands, and take turns rowing the boat! When one person pulls back, their partner will get a nice stretch in their back and legs. Once both rowers have had their turn, try a side stretch from this position. Shake hands with your partner, then reach the other hand up and over to the opposite toes. Pull your partner in towards you and turn your gaze up to the sky, adding a little twist. Hold for as long as you want, breathing deeply, and then switch sides to even things out.
Once you’ve got these poses down, build up your repertoire and create a larger movement practice with your children!
Interested in learning more about kids yoga and how to incorporate it into your family life? Check out our online course with Mira Binzen: