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Yoga flows

Yoga for kids: a 20-minute animal adventure

A 20-minute yoga class for children to do with a grown-up: star jumps and animal walks to get the heart going, balloon breaths, a forest of standing poses, animals on the floor, and a sleeping starfish at the end. Nothing goes upside down on the head or neck, and nobody has to bend further than feels good. Teenagers can join in or try our beginner yoga flow.

20 minBeginner17 movesNo equipmentHip flexors · Calves · Shoulders · Glutes · Hip abductors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoMarch like a giant with big slow steps, then like a mouse with tiny quick steps, then like a soldierEasier: Seated marchHarder: Standing band hip flexion
  2. Jumping jack3 rounds of 20 s, 20 s rest
    Beginner · Calves, Shoulders, Quads · 3D demoStar jumps: land softly on your toes. Jumping helps build strong bonesEasier: Step jack (low-impact jumping jack)Harder: Mountain climbers

Balloon breaths

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoHands on your tummy. Breathe in through your nose to blow up the balloon, then let it go down slowly. No holding your breathEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Into the forest

  1. Mountain pose (Tadasana)3 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand tall and still like a mountainHarder: Tree pose (Vrksasana)
  2. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoGrow like a tree: foot on your ankle or calf, never pushed into the side of your knee. Hold a wall if you wobbleEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  3. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoBe a brave warrior: arms out wide, look over your front handEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Chair pose (Utkatasana)3 breaths, twice
    Beginner · Quads, Glutes, Shoulders · 3D demoSit on an invisible chair, arms up like a lightning boltHarder: Revolved chair pose (Parivrtta Utkatasana)

Animals

  1. Downward-facing dog (Adho Mukha Svanasana)3 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoBe a dog: knees bent, wag your tail, then come down to restEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoOn hands and knees: round up like a cat (meow), dip down like a cow (moo)Harder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Low cobra (Bhujangasana)3 breaths, twice
    Beginner · Back, Chest, Shoulders · 3D demoBe a snake: lift your chest a little and hiss as you breathe outEasier: Sphinx pose (Salamba Bhujangasana)Harder: Cobra pose (Bhujangasana)

Animal walks

  1. Bear crawl2 crawls of about 5 m
    Intermediate · Shoulders, Abs, Quads · 3D demoWalk like a bear on hands and feet, knees just off the floorEasier: Knee hover (Pilates tabletop hover)Harder: Spider crawl (low push-up knee drive)
  2. Crab walk2 crawls of about 5 m
    Intermediate · Triceps, Shoulders, Glutes · 3D demoWalk like a crab, tummy upEasier: Crab reachHarder: Alternate-leg bounding
  3. Boat pose (Navasana)3 holds of 3 breaths
    Intermediate · Abs, Hip flexors, Back · 3D demoRow the boat: knees bent, hands behind your thighs if you need themEasier: Staff pose (Dandasana)Harder: L-sit

Calm down

  1. Bound angle pose (Baddha Konasana)1 min
    Beginner · Adductors, Hip flexors, Back · 3D demoButterfly: soles of the feet together, flap your knees gently. Don't push them downHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Happy baby pose (Ananda Balasana)30 s
    Beginner · Adductors, Glutes, Back · 3D demoHold your feet or the backs of your thighs and rock side to sideEasier: Double knee-to-chest stretchHarder: Lizard pose (Utthan Pristhasana)
  3. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoCurl up small like a sleepy mouseHarder: Extended puppy pose (Uttana Shishosana)
  4. Corpse pose (Savasana)2 to 3 min
    Beginner · 3D demoSleeping starfish: lie still while a grown-up tells a short story

Tips

  • Make it a game: let your child choose the next animal, make the sounds, and tell a story that links the poses.
  • Stop any pose that hurts. Children shouldn't push to keep up or to copy someone bendier.
  • No headstands, shoulder stands or fast breathing for children; balloon breaths are slow and gentle, with no holding.
  • Yoga is one part of an active day: children also need running, jumping and play, at least an hour a day on average across the week.
  • Use a normal room, not a hot one, and keep water nearby.
  • A child with a limp, or sudden hip, thigh or knee pain, needs to see a doctor the same day.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for kids: a 20-minute animal adventure take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 11 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.