25/07/2025
Beginning Yoga Lessons for Ages ~5-12 Years🩵
Teaching yoga to primary school children (ages ~5–12) should focus on fun, safety, and building a foundation—physically, mentally, and emotionally. The asanas should be introduced in a progressive, playful, and age-appropriate order to help them develop balance, flexibility, strength, focus, and calmness.
Here’s a recommended order of yogasanas for primary school children, starting with simple poses and gradually adding complexity:
🧘♀️ 1. Preparation (Warm-Up)
These get the body moving and ready:
Neck rolls
Shoulder rotations
Cat-Cow (Marjaryasana–Bitilasana)
Palm Tree Pose (Tadasana)
Wind-Relieving Pose (Pavanamuktasana lying down)
🌞 2. Suryanamaskara (Sun Salutation) – Simple Version
Introduce 4–6 step version first (like Sivananda or simplified flows). Once learned, you can do the full 12-step traditional version.
🧍♂️ 3. Standing Poses
These build strength and balance:
Mountain Pose (Tadasana)
Triangle Pose (Trikonasana)
Tree Pose (Vrikshasana) – helps focus
Warrior I and II (Virabhadrasana I & II)
Chair Pose (Utkatasana) – builds leg strength
🪑 4. Sitting Poses
Promote flexibility and calm:
Butterfly Pose (Baddha Konasana)
Easy Pose (Sukhasana) – used for breathing
Seated Forward Bend (Paschimottanasana) – slowly introduced
Twisting Pose (Ardha Matsyendrasana – simple version)
🐍 5. Prone Poses (Lying on Stomach)
Strengthen spine, arms, and shoulders:
Cobra Pose (Bhujangasana)
Locust Pose (Shalabhasana)
Crocodile Pose (Makarasana) – for relaxation
🐢 6. Supine Poses (Lying on Back)
Help with relaxation and gentle stretching:
Bridge Pose (Setu Bandhasana) – simple lifting
Happy Baby Pose (Ananda Balasana) – fun and relaxing
Leg Raises – individually and both together
Supine Twist
🧠 7. Balance and Fun Poses
Kids enjoy these and they develop focus:
Table Pose
Cat-Cow
Dog Pose (Adho Mukha Svanasana)
Lion Pose (Simhasana) – for vocal expression and fun
🌬️ 8. Breathing Exercises (Pranayama – Gentle & Playful)
Balloon breathing (deep belly breath)
Bunny breathing (quick sniffing in, long breath out)
Bee breathing (Bhramari – gentle humming)
Alternate Nostril Breathing (very basic)
🧘♂️ 9. Meditation & Relaxation
End the session calmly:
Guided imagery (e.g., imagine floating on a cloud)
Savasana (lying down quietly, focus on breath)
Gratitude or happy thoughts
Tips for Teaching Children Yoga:
Use stories, animals, nature, and games to name poses.
Keep sessions short (~30 minutes) for younger kids.
Always end with a few moments of quiet or music relaxation.
Never force stretching—make it playful and gradual. — feeling amused.
