Yoga as a Holistic Treatment for Kids with ADHD: Enhancing Focus and Calm

Attention Deficit Hyperactivity Disorder (ADHD) can present unique challenges for children, particularly when it comes to focus, impulse control, and managing hyperactivity. 

While medication and traditional therapies have been common approaches, there is growing interest in yoga as a complementary treatment. Yoga, focusing on mindfulness, movement, and breathwork, offers a holistic way to support kids with ADHD, helping them cultivate a sense of calm and improve their concentration.

What is ADHD?

ADHD, or Attention Deficit Hyperactivity Disorder, is a neurodevelopmental disorder that affects both children and adults. It is characterized by symptoms such as difficulty maintaining attention, hyperactivity, and impulsiveness.

There are three types of ADHD:

1. Inattentive: Kids might get easily distracted or forget things.

2. Hyperactive-Impulsive: They might be very active, fidget, or act without thinking.

3. Combined: Some kids have a mix of both.

ADHD is believed to be caused by a combination of genetic, environmental, and neurological factors. It is typically diagnosed in childhood, but many people continue to experience symptoms into adulthood. Treatments for ADHD often include behavioral therapies, lifestyle changes, and medication, such as stimulants that help regulate attention and impulse control.

Can ADHD be cured? 

ADHD isn’t something that can be entirely cured, but with proper care and a healthy lifestyle, its symptoms can be effectively managed and gradually diminish over time, empowering children and adults with ADHD to live happy and successful lives.

While medication can help, maintaining a balanced lifestyle is one of the most important factors. Simple activities like yoga or mindfulness can be highly effective in managing symptoms.

How Yoga Benefits Kids with ADHD

Yoga is a powerful tool for children with ADHD, offering more than just physical exercise. Here's how yoga can make a difference:

1. Enhances Focus and Attention: Children with ADHD often struggle with maintaining attention, especially in school or during structured activities. Yoga can help improve focus through mindfulness practices that encourage children to stay present. By guiding them through simple poses and focusing on their breath, yoga helps kids anchor their minds, leading to better concentration over time.
   

2. Reduces Hyperactivity: Hyperactivity is one of the hallmark symptoms of ADHD. Yoga allows children to channel this energy in a constructive way. Physical postures like Warrior Pose or Tree Pose engage their bodies, offering a productive outlet for restlessness. The act of holding poses and concentrating on their movements helps reduce impulsivity, leading to greater self-control.
   

3. Promotes Emotional Regulation: Children with ADHD can often feel overwhelmed by their emotions, leading to frustration, anger, or anxiety. Yoga teaches them how to connect with their breath, which is a powerful tool for emotional regulation. By incorporating breathing exercises like "belly breathing" or "lion’s breath," kids learn how to calm themselves in stressful situations, helping them respond to challenges with more resilience.
   

4. Builds Confidence and Self-Awareness: Yoga offers a non-competitive environment where children can progress at their own pace, which boosts self-esteem. As they master new poses and become more aware of their bodies, they build confidence. This self-awareness also extends to understanding their own triggers and learning how to manage them effectively.

What is the best yoga for kids with ADHD?

Yoga is highly beneficial for children with ADHD, enhancing focus, self-regulation, and mindfulness. While many general kids’ yoga classes can be suitable, it's essential to ensure that the instructor understands your child's unique needs and can adapt the practice accordingly. Talking with the teacher or school in advance is a good way to confirm this.

Ideally, finding a specialized yoga class designed for children with ADHD or other special needs would provide the most tailored support. In these classes, instructors are specifically trained to share the benefits of yoga in a way that resonates with kids who need extra guidance.

For further details, feel free to reach out to the Yogi Beans Bean Team. With nearly 20 years of experience teaching children with special needs and training yoga teachers, we’re here to help!

Tips for Teaching Yoga to Kids with ADHD:

• Keep sessions short: Children with ADHD may struggle with longer classes, so aim for 20-30 minute sessions.

• Incorporate games and fun: Use playful themes, props, or storytelling to make the practice engaging.

• Focus on breathing: Teach simple breathing exercises to help kids learn to self-regulate.

• Encourage movement: Suggest active poses and transitions to maintain energy and interest.

• Create a calming environment: Use soft music, gentle lighting, and comfortable spaces to promote relaxation.

Overall, the key is to make yoga enjoyable and adaptable to meet each child's needs.

ADHD Yoga Poses You Can Practice at Home

Below are some simple yoga poses that you can safely practice at home with kids. These asanas focus on relaxation and boosting concentration, making them especially beneficial for children with ADHD. Start with short sessions (30 seconds per posture initially) and gradually increase the duration over time.

1. Tree Pose (Vrksasana)

• Benefits: Enhances balance and focus.

• How to do it: Stand on one leg and place the opposite foot on the inner thigh or calf of the standing leg. Bring hands to the heart center or reach them overhead.

2. Child's Pose (Balasana)

• Benefits: Promotes relaxation and reduces stress.

• How to do it: Kneel on the floor, sit back on your heels, and fold forward, resting your forehead on the mat with arms extended in front.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Benefits: Encourages spinal flexibility and breath awareness.

• How to do it: Start on all fours. Inhale, arching your back (Cow), and exhale, rounding your spine (Cat). Repeat several times.

4. Seated Forward Bend (Paschimottanasana)

• Benefits: Calms the mind and stretches the back and hamstrings.

• How to do it: Sit with legs extended in front. Inhale, lengthen your spine, and exhale, folding forward over your legs.

5. Legs-Up-the-Wall Pose (Viparita Karani)

• Benefits: Relaxes the nervous system and reduces anxiety.

• How to do it: Sit next to a wall, lie on your back, and extend your legs up the wall. Relax and breathe deeply.

Yogi Beans’ Training: A Kids’ Yoga Training for Everyone

With hearts full of love, Yogi Beans offers a comprehensive kids yoga teacher training to ensure future teachers are equipped to deliver beautiful and inspiring yoga lessons to every little bean, without exception. The training includes an in-depth section on teaching yoga to children with special needs, such as ADHD. Led by compassionate experts like Maggie McHugh, this part of the program celebrates the uniqueness of each child and supports their individual journey.

Designed for educators, caregivers, and service providers, this section equips participants with practical tools to support children with diverse needs. While it isn’t intended to provide medical guidance or replace therapy, it addresses the unique, overlapping challenges many children face. For instance, a child with ADHD might also experience anxiety, just as a child on the autism spectrum or with Down syndrome might struggle with impulse control.

This part of the training isn’t prescriptive based on medical diagnoses; instead, it focuses on holistic strategies that promote each child’s well-being.

Join us to learn how yoga can support children across a range of needs, empowering you to make a positive difference.

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Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

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5 Simple & Relaxing Classroom Yoga Exercises for School Kids

In a classroom, kids' energy can often take over in unexpected ways. Sometimes, their creativity and spontaneity bring joyful moments and connection, but at other times, things can become a bit chaotic and difficult to manage. 

For teachers, it’s important to find simple, effective methods to help maintain focus and calm, without taking too much time away from the lesson plan. That’s where incorporating classroom yoga exercises can be incredibly helpful.

These exercises don’t have to involve a full yoga session—just a quick 2-3 minute practice can make a significant difference. By allowing students a short moment to breathe, stretch, and ground themselves, you can help them reset and refocus, creating a more balanced and peaceful learning environment. These mini-breaks are easy to fit into the school day and won’t take away from valuable teaching time.

Read this article until the end and you’ll discover 5 easy and fun classroom yoga exercises that you can easily introduce to bring calm and concentration to your students, while still having plenty of time to cover the rest of the lesson.

Introducing Yoga and Mindfulness in The Classroom?

If you’re part of the Yogi Beans community of yogis, teachers, and parents, you’ve likely already read our article, “How Does Yoga Affect School Children?” In that piece, we emphasized that yoga and mindfulness go beyond simply helping kids relax—they have a deep impact on emotional well-being and body awareness, ultimately empowering children to navigate both school and life with greater confidence and emotional intelligence.

While introducing full yoga sessions in schools can be a gradual process (click on the link for more info), you don’t need to commit to a lengthy routine to bring a sense of mindfulness into your classroom. A simple 3-5 minute breathing exercise is often enough to create a calming and joyful atmosphere, helping students reset and refocus.

If you’re looking to go beyond a quick practice and dive deeper into the benefits of kids' yoga and mindfulness, we invite you to explore our various training options. Whether you prefer joining one of our live online programs or learning at your own pace with our video-on-demand course, you'll find everything you need to integrate yoga and mindfulness into your classroom effectively.

5 Yoga Exercises for The Classroom

Here are five easy yoga exercises that can help bring calm, focus, and balance to your classroom without requiring much space or time:

1 - Breathing Anchor

The Breathing Anchor exercise is a simple yet effective way for children to connect with their breath and enhance their mindfulness. This practice encourages awareness of different areas of the body, helping students find calm and focus in the moment.

Instructions:

1. Have children sit comfortably with their hands resting on their bellies.

2. Instruct them to take three deep breaths, focusing on expanding their bellies as they inhale and deflating as they exhale.

3. Next, slide hands up to the sides of the ribs. Encourage children to send their breath into their ribs, allowing them to expand like an accordion with each inhale.

4. Finally, place hands on the chest and invite them to send their breath into their heart.

5. At the end of the exercise, ask children where they felt their breath the most. Remind them that there are no right or wrong answers—each experience is unique!

2 - Lion’s Breath (Simhasana)

This fun and energizing breathing exercise helps release tension and can bring laughter and joy to the classroom. It also encourages deep breathing and mindfulness.

Instructions:

1. Come onto your knees, sitting up tall with a straight spine and puffing out your chest like the "King of the Jungle."

2. Pretend to scratch your lion "paws" to get into character.

3. Take a deep breath in, filling your lungs with air.

4. When exhaling, let out a big "roar" while sticking your tongue out as far as possible. You can also try a quieter lion roar or a purr, as if the lion is stealthily hunting in the jungle.

5. Explain that this breathing exercise helps release frustrations and can be useful when feeling angry, upset or frustrated.

3 - Tree Pose (Vrksasana)

Tree Pose is a great way for students to ground themselves and reset their focus. To enhance this experience, encourage creativity by allowing kids to choose the type of tree they want to embody that day. For example, they can raise their arms high like a tall pine if they’re happy, bring hands together like a calming cactus for peace, or lower their arms if they’re feeling sad or angry. This imaginative approach fosters emotional awareness and playful exploration of their feelings in a safe space.

Instructions:

1. Start in mountain pose (tadasana), press feet firmly into the ground, close your eyes and take 3-5 deep breaths, feeling your connection to the ground.

2. Gently shift your weight onto your left or right foot and find a point in front of you to focus on, which will help with balance.

3. Lift your right or left foot and slowly position your ams.

4. Avoid pressing your foot into your knee during Tree Pose; instead, place it above or below.

5. Ask students how it felt to balance on one leg and what strategies they used to stay steady.

4 - Centering in Pairs

This calming partner activity encourages children to become more aware of their breath while also fostering a sense of connection with a classmate. Through synchronized breathing, children not only enhance their focus and relaxation but also build trust and mindfulness in their interactions. It's a simple yet powerful way to promote calm and connection in a shared space.

Instructions:

1. Find a partner and sit back-to-back on the floor with legs crossed.

2. Start mirroring your partner's breath, inhaling and exhaling together.

3. Start ask them to alternate their breathing, where one child inhales while the other exhales.

4. Encourage the children to reflect by asking, "How did it feel to focus on your own breath? And how did it feel when you shifted your attention to your partner’s breath?" 

5 - The “Loving Kindness” Meditation

Have you ever heard of the enchanting “Loving Kindness” meditation? At Yogi Beans, we cherish this practice so much that we’ve dedicated an entire article to exploring its benefits and techniques. 

Rooted in traditional Buddhist teachings, this meditation invites participants to cultivate love and compassion, both for themselves and for others. It's a beautiful way to foster positive emotions and deepen connections, making it a beloved part of our curriculum. 

1. Self-Love: Ask children to send love to themselves by silently repeating the mantra, “May I be happy. May I be healthy.”

2. Sending Love: Have them picture someone they love and send that person love with the mantra, “May you be happy. May you be healthy.”

3. Community Connection: Encourage children to visualize someone they see often but don’t know well (like a bus driver or crossing guard) and send that person loving thoughts.

4. Transforming Annoyance: Guide them to think of someone who annoys them, perhaps a bully or a sibling. Ask them to recall a fun moment shared with that person and send loving thoughts their way.

5. Global Love: Finally, invite children to extend their loving thoughts to the entire city, state, country, world, and universe.

These simple exercises can seamlessly integrate into your classroom routine, helping students achieve balance both at school and in their lives. By incorporating these mindful practices, you create an environment that supports emotional well-being and enhances focus, allowing children to navigate their day with greater ease and confidence.

Yogi Beans Programs for Schools and Teachers

If you enjoyed reading this article, we have more for you!  Yogi Beans is proud to be an approved vendor for the New York City Department of Education and a registered service provider with the Nassau BOCES Artists in Schools Program.

We take great pride in providing our programs to over 60 private and public schools throughout New York City, Long Island, Westchester, and New Jersey. Our reach doesn’t stop there; we also cater to a variety of learning environments, including homeschool settings, preschools, nurseries, special needs schools, youth organizations and summer camps.

Whether you’re a school administrator or a teacher looking to introduce more mindfulness into your classroom, we offer a diverse range of programs tailored to meet your needs. Our pillars hold the formula for a healthy, happy, and thriving child! 

We invite you to explore our “Education” page to discover the various offerings we have available and how we can support your community in fostering mindfulness and connection.

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Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

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Yoga Stories for Kids: Combining Imagination with Relaxation

In a world where children are constantly bombarded with stimuli from screens and schedules, finding ways to help them unwind and relax can be challenging. 

Yoga, a practice that combines physical postures with mindfulness, offers an excellent solution. But how do you keep kids engaged in yoga? The answer lies in combining yoga with storytelling. "Yoga Stories" create a magical blend of imagination and relaxation, making yoga not just an exercise, but a captivating adventure.

Read until the end to discover 3 effective ways to turn your kids' yoga class into a magical journey. For a more in-depth exploration of kids' yoga and storytelling, check out Yogi Beans’ beautiful training programs. Whether you're a parent, childcare professional, or a yoga teacher, we offer training options designed to fit your needs and help you create unforgettable experiences.

The Power of Storytelling in Yoga

Children are natural storytellers. They love creating worlds with their imagination and living out the adventures within them. By integrating yoga poses into these stories, children can fully immerse themselves, making the practice fun and educational. This method helps kids associate yoga with positive, enjoyable experiences, encouraging them to return to the mat.

Benefits of Yoga Stories for Kids

• Enhances Creativity

  Yoga stories stimulate children's creativity by inviting them to visualize different scenarios and characters. Whether they're pretending to be a majestic tree or a playful puppy, their imaginations are given free rein.

• Promotes Physical Health

Through the poses embedded in the stories, children improve their flexibility, strength, and coordination. Each pose helps to develop their motor skills in a gentle, supportive manner.

• Boosts Emotional Well-being

The mindful aspect of yoga, combined with the soothing nature of storytelling, helps children manage stress and emotions. It provides them with tools to calm themselves, fostering social and emotional resilience.

• Encourages Focus and Concentration

Following a storyline requires attention, and when combined with yoga poses, it enhances children’s ability to concentrate. This improved focus can translate to better performance in school and other activities.

Creating Your Own Yoga Stories

Crafting yoga stories doesn't require a professional storyteller. With a little creativity, parents and teachers can create engaging narratives that incorporate yoga poses. Here’s how to get started:

1. Choose a Theme

   Select a theme that resonates with children. It could be an adventure in the jungle, a trip to outer space, or a journey under the sea. Themes that involve animals or nature tend to be particularly engaging.

2. Integrate Yoga Poses

   Identify yoga poses that can be seamlessly integrated into the story. For instance, a jungle adventure could include poses like tree pose (standing tall like a tree), cobra pose (slithering like a snake), and downward-facing dog (stretching like a dog).

3. Build the Narrative

   Create a simple plot that includes different settings and characters. As the story progresses, introduce yoga poses that align with the narrative. For example, as the characters encounter a mountain, the children can do the mountain pose.

4. Encourage Participation

Invite the children to contribute to the story. Ask them to suggest what happens next or to describe their surroundings. This involvement keeps them engaged and makes the experience more interactive.

If you want to learn how to learn how to practice yoga with kids and create amazing stories, have a look at Yogi Bean’s Training. We have training for everyone, even for parents who just want to have fun with their little ones!

Storytelling Techniques for Kids' Yoga Classes

1. Start with a wonderful setting

   The setting and atmosphere are the foundations of a great story. Most Disney movies start this way! 

   Whether it's an enchanting forest, a wild jungle, or a mystical underwater world, start by imagining the ambiance. This will guide you in selecting your story, characters, and Asanas.
   
   For instance, in a jungle theme, you might include poses like the lion, tree, and monkey. In an underwater adventure, poses such as the dolphin, fish, and starfish would be ideal.

2. Pick 5 poses and let them create

   Choose five kid-friendly asanas and encourage the children to create a story using these poses. If they find it challenging to start, give them a helping hand by initiating the first pose. 

   For example, demonstrate the downward dog pose and the cat pose, and have all the kids in the downward dog posture chasing after the cat (you are the cat). This fun and interactive approach will spark their creativity and make the session more engaging.

3. Use your favourite children’s book

What was your favourite childhood story? Teaching with the heart always makes a difference. Take your favourite kids' book, or story, and adapt it to your next yoga class. 

Feel free to modify the story to fit a yoga context by incorporating some poses and perhaps even a meditation session. You could even read the story, or just a chapter, before Savasana.

The kids will leave your class with a new story and heroes in their minds, full of adventure and likely with a beautiful moral at the end.

There are countless ways to incorporate children's stories into your yoga sessions. To truly make a difference and master the art of creating enchanting kids’ yoga classes, consider joining one of our training courses. We also provide a curated list of the finest kids’ yoga stories.

To give you a taste of what’s out there, one beloved choice among yogis like Yogi Beans is Zen Shorts by Jon J. Muth. This exquisite picture book is filled with captivating stories that inspire and engage children.

And for those looking to deepen their teaching practice, Yogi Beans' book offers a complete guide on how to craft amazing yoga and meditation lessons for kids.

Let’s go on a yoga adventure!

Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀

Whether you’re using classic books or crafting your own tales, storytelling in yoga can transform each session into a unique and exciting journey of self-discovery. As you explore what resonates with your students, remember that teaching from the heart brings authenticity and depth to your practice. When your classes come from a place of genuine connection, they become not only engaging but truly impactful.

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Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

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How to Explain Yoga to a Child: A Guide for Parents and Teachers

Yoga, with its calming influence and myriad health benefits, is a wonderful practice for people of all ages, including children. However, explaining yoga to a child requires a gentle and engaging approach that aligns with their natural curiosity and imagination. 

Embarking on a journey to explain yoga to children can be a delightful and enriching experience. 

In Sanskrit, the ancient language of India, the word "yoga" translates to "union." But what does this union signify?  Why do we meditate and do all these poses? 

Take a ride with us to discover the best and most fun ways to explain yoga to kids! Yogi Beans is a leading kids' yoga company that offers yoga lessons and wellness education to kids, parents and teachers.

1. Start with a simple definition

Children understand best when things are kept simple. Start with an easy explanation in one sentence.

One of Yogi Beans’ most favorite definition of yoga is:

“Yoga makes you feel good: it is exercise for your body, mind and heart”

This definition helps children understand that yoga isn't just about physical movement; it also nurtures their emotional and mental well-being.

2. Make it fun from the start

Children learn best through play and fun! While explaining yoga to kids, it’s important to use language that sparks their interest. You could tell them yoga is a fun way to move their bodies and feel great. You could say:

"Yoga is like a special game where we move our bodies in different shapes to feel strong, happy, and calm."

This definition sets the stage for children to see yoga as a fun activity rather than a structured exercise routine.

3. Use storytelling and imagination

Children have vivid imaginations and love stories!  Use this to your advantage by incorporating storytelling into your yoga sessions. Create imaginative scenarios for different poses. For example:

"Imagine you're a tall, strong tree with roots deep in the ground and branches reaching up to the sky. This is called Tree Pose. And now an Eagle comes to rest on your branches, let’s do Eagle pose!"

By turning yoga poses into elements of a story, you make the experience engaging and relatable.

Interested in learning how to practice yoga with children? Check out our on-demand online training designed for anyone wanting to share yoga with the kids in their life! Our development course allows you to learn at your own pace, providing you with the skills to practice yoga with children in a safe and fun environment.

4. Incorporate animal yoga poses

Children relate well to animals. They naturally have a strong connection with them and enjoy exploring this connection. Indeed, explaining yogi concepts through animal poses can make the practice more relatable and fun. Name and demonstrate animal poses:

• Cat Pose: "Pretend you're a cat stretching its back."

• Cobra Pose: "Now you're a snake; lift your head to look around."

• Frog Pose: "Can you squat like a frog? Ready to jump?"

5. Give children a bit of history 

At Yogi Beans, we encourage you to share some of yoga's stories with your child, even if it's just a short line. To keep things interesting, engage them by asking questions. You might ask if they've heard of the continent of Asia, or a country called India.  Explain that this is where yoga originated from.

If your child is curious to learn more, you can add that yoga began in India thousands of years ago, and many of the words used in yoga classes come from an ancient language called Sanskrit.

If your little beans are still curious, you can introduce some yoga philosophy. Explain that yoga is about uniting the body, mind, and heart to express our true selves. The self is the unchanging part of us that makes each of us special!

6. Explain the benefits of yoga in kid-friendly terms

Instead of talking about flexibility or mindfulness, try using terms that children can better understand such as:

• Feeling Happy: "Yoga helps us feel happy and less grumpy."

• Strong Bodies: "Yoga can make our muscles strong like a superhero."

• Calm Minds: "Yoga can help us feel calm and not worried."

7. Make it interactive

A good way to introduce yoga to children is to engage them in simple and interactive yoga activities and games (e.g., animal poses, stories, dance, etc.)

Breathing is a fundamental part of yoga.  You can teach children basic breathing exercises in a playful manner too:

• Bunny Breath: "Pretend you're a bunny and take quick little sniffs like you're smelling a flower."

• Balloon Breath: "Imagine your tummy is a balloon. Take a big breath in and blow it up; then let the air out slowly."

8. Introduce relaxation and mindfulness

Introducing children to relaxation can be both fun and calming. Describe it as a special "quiet time" where children get the opportunity to lie down, listen to soothing music, and imagine a peaceful place. Encourage children to think of relaxation as a way to rest both their bodies and minds. You can explain it like this: “Relaxation is a quiet time for your body and mind. It's when you lie down, listen to soft music, and imagine you're in a calm, happy place.”

Be creative and use guided imagery to make the experience more engaging. Lead them through a simple exercise such as: "Close your eyes and take a deep breath. Imagine you're lying on a warm, sandy beach. Feel the sun on your skin and hear the gentle waves of the ocean. Or picture yourself floating on a fluffy cloud, feeling light and free as you drift through the sky." Using vivid descriptions and imagery helps children fully immerse themselves in the experience, making relaxation more effective and enjoyable.

9. Use visual aids

Children are visual learners. Use books, videos, and posters that illustrate yoga poses and practice sequences. There are many children’s books that incorporate yoga stories and poses, making it an enjoyable learning experience.

Looking for a fun and creative kids’ yoga book? Yogi Beans’ own masterpiece, 108 Awesome Yoga Poses for Kids, offers tons of playful yoga positions that will show you and the children in your life how to move your bodies in fun and novel ways.

Let’s go on a yoga adventure!

Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀

10. Foster connection

Yoga transcends personal practice; it's about building connections and fostering unity!

Introduce children to the concepts of community, compassion, and kindness through yoga. Demonstrate how yoga can help them connect with others, appreciate nature, and discover their inner selves. Encourage them to share their experiences, listen to one another, and offer support throughout their yoga journey!

Conclusion

Explaining yoga to a child is all about making it fun, engaging, and relatable. By using simple language, storytelling, animal poses, and interactive activities, you can introduce yoga as a delightful and beneficial practice. Encouraging them to explore yoga will not only help them grow physically, but it also teaches them valuable skills for positive emotional well-being, self-regulation and self-awareness.

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

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The Ultimate Guide to Plan the Best Kids Yoga Lesson

Would you like to plan the best kids' yoga lesson filled with exciting poses, engaging games, and heaps of fun?

You’re in luck because, at Yogi Beans, we have crafted the perfect guide to assist you in creating a fantastic yoga class for children.

Designing a kids' yoga lesson requires a thoughtful approach to engage and inspire young minds. At Yogi Beans, we've been providing yoga teacher training and guiding parents and childcare professionals on the safest and most enjoyable ways to engage children in yoga.

Here's a comprehensive guide to help you plan the best kids' yoga lesson:

How do you structure a yoga class for kids?

1. Welcome them with Warmth and Excitement (10 minutes):

• Greet the children with a lot of enthusiasm.

• Open the class with a circle.

• Use a simple icebreaker activity to help them get comfortable and engaged: Play some music and invite them to move their bodies and shake out their wiggles  for a couple of minutes.

• Once everyone had a bit of fun and feels more relaxed and connected, you can start the class with a tune-in activity such as ringing a bell, singing a song or saying the sound of OM

2. Introduction to Yoga (1-3 minutes):

• Briefly explain what yoga is in a child-friendly manner.

• Share the benefits of yoga, such as flexibility, balance, and relaxation.

3. Breathing Exercises (5 minutes):

• Teach simple and playful breathing exercises (lion’s breath).

• Relate breath awareness to calming the mind and body.

4. Warm-Up (5 minutes):

• Start with gentle warm-up exercises to prepare their bodies for movement (animal walks, neck rolls…).

• Incorporate activities like stretching, reaching, and light cardio movements.

• Teach Sun Salutations

Our Yogi Beans song, Mountain Moves, which is found wherever music is streamed, is great for a simple warm up!

Listen to Yogi Beans Music on Spotify or Apple Music

5. Theme Introduction (1-3 minutes):

• Introduce the theme or the “yoga adventure” for the session (animals, superheroes…).

• Connect the theme to the benefits of specific yoga poses.  (eg: Outerspace theme can teach us about the unknown)

6. Yoga Poses (10 minutes):

• Demonstrate and guide children through a series of age-appropriate yoga 

• Incorporate poses related to the chosen theme.

Feeling a bit low on inspiration? No worries! We've whipped up a fantastic book packed with over 108 lively kids' yoga poses, each paired with a story idea. Give it a chance, this book might just become your ultimate sidekick in the awesome adventure of teaching yoga to kiddos!

Let’s go on a yoga adventure!

Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀

7. Games (15 minutes):

• Integrate yoga-themed games that require focus and concentration.

• Include unifying activities that promote collaboration and teamwork.

• Try incorporating one high-energy game and one low-energy game

Need more yoga games?  Our online trainings will teach you many fun mindful games that can be incorporated into your children’s yoga classes.

8. Creative Expression (10 minutes):

• Allow children to express themselves through art or movement.

• Incorporate a creative element related to the yoga theme (dance, drumming, drawing, and journaling prompts for older children, etc.)

9. Relaxation/Mindfulness (5 minutes):

• Guide children through a brief relaxation or mindfulness exercise.

• Use props like soft music or imagery to enhance the experience.

• Always end with the final resting pose Savasana

10. Closing and Gratitude (5 minutes):

• Gather the children for a closing circle.

• Express gratitude, recap the session briefly, and encourage sharing.

Keep this in mind—it's all about finding the groove between order and playfulness. Strike that sweet balance where structure meets flexibility, leaving plenty of space for creativity and the unexpected joys sparked by the kids' reactions and interests!

Don't Forget to Make it Fun and Interesting

Preparing a kid's yoga class that is as fun as a circus requires a dash of creativity, a sprinkle of playfulness, and a whole lot of variety. It's like planning a party where the guest of honor is laughter! 

Here are some top tips to turn your class into the coolest hangout for tiny yogis:

• Find Your Kid’s Yoga Theme:

  Plan your class around an exciting theme like animals, nature, or favorite storybook characters. Weave the theme into yoga poses and activities for a cohesive and captivating experience.

• Create an Interactive Kid Yoga Storytelling:

  Tell stories that involve yoga poses. Encourage children to act out the characters or elements of the story through corresponding poses. Allow them to contribute to the story or suggest their own imaginative twists.

• Use Props and Visuals:

  Integrate colorful mats, props, and visual aids to enhance engagement. Props like soft toys or imagery cards can make the session more interactive and enjoyable.

• Incorporate Games:

  Introduce games that involve yoga poses, like "Musical Mats” (musical chairs with yoga mats and yoga poses). Games add an element of excitement and keep the children actively participating.

• Creative Transitions:

  Make transitions between poses fun by incorporating playful movements or short dances. Use music and encourage the children to express themselves freely during transitions.

• Music and Movement:

  Use lively and age-appropriate music to accompany poses and activities. Incorporate rhythmic movements or dance breaks to keep the energy high.

• Partner Poses:

  Introduce partner or group poses to foster teamwork and social interaction. Children can work together to create shapes or support each other in balancing poses.

• Expressive Breathing Exercises:

  Teach simple breathing exercises with imaginative names. Connect breath awareness to fun activities, making it an integral part of the session.

• Encourage Choice and Independence:

  Provide options for poses and activities, allowing children to choose what resonates with them. Offer opportunities for them to express their preferences and ideas.

• Celebrate Achievements:

  Acknowledge and celebrate small achievements, whether it's holding a pose or expressing creativity. Create a positive and supportive environment.

We hope that you enjoyed our ultimate guide to plan the best kid’s yoga lesson! 

If you're eager to dive deeper into the world of kid's yoga or want to specialize in a particular aspect of bringing zen to tiny tots, Yogi Beans has a treasure trove of training waiting for you! Whether you're laying the foundation for teaching yoga to kids, exploring the intricacies of Kids' Yoga anatomy, or delving into the world of kid's yoga for special needs, we've got a kaleidoscope of skills to add some sparkle to your yogi journey. 

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Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

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Kids yoga: when should kids start?

Kids yoga classes provide children with the opportunity to connect the body, mind and heart. These classes teach kids to internalize concepts of self–awareness, compassion,

In a kids’ yoga class, children are free to play, explore, question and grow their yoga practice in a non-judgmental and welcoming environment. Children are faced with numerous expectations in both school and their social lives, while also constantly stimulated by the internet, gaming, and social media. Now more than ever, the tools necessary to live a more mindful life are just as important for young people as they navigate the world.

Many have asked the question: can yoga really help children balance life and maintain a child’s mental health and wellbeing?  This article will tell you everything about kids yoga benefits and when your children can start practicing.

Is Yoga Really Appropriate for Children?

Many schools around the country are beginning to incorporate yoga, SEL practices, and meditation within the school day because of yoga’s benefits for children. Some of these include increased strength and flexibility, breath and body awareness, increased focus and learning to relax.

In a 2016 Harvard Medical Study, “A growing body of research has already shown that yoga can improve focus, memory, self-esteem, academic performance, and classroom behavior, and can even reduce anxiety and stress in children.” * These studies also posit that with the benefit of increased focus and learning to relax, yoga can help children with attention deficit hyperactivity disorder (ADHD), support executive functioning, and can aid children with special needs.*

Today, children are experiencing more stress than ever to meet the standards of education, their caregivers, and social expectations. The practice of yoga is a tool that can help children deal with these stressors and provide the tools to help self-regulation.

When Should Kids Start Yoga?

Children are natural yogis and many studios begin to incorporate yoga for children as young as 6 weeks of age. The exercises in a baby yoga class enable a connection between baby and caregiver, and aid in physical and mental development.

As children grow, yoga classes for toddlers, preschoolers, elementary aged children, and tweens and teens begin to enhance the teachings of yoga by incorporating a more physical practice and layering in the mindful and meditative connection to the body. 

At Yogi Beans, our kids yoga trainings are designed for real world applications in studios, classrooms, virtually and beyond for all age groups. For example, our Baby Bean Yoga Training teaches simple baby stretches, songs and poses designed for you to lead a class for infants to crawlers.  Our training, The Building Blocks of Teaching Yoga to Kids, focuses on how to teach children from ages 2-10.

If you’re looking to learn on your own time, Yogi Beans offers a Video On Demand Training that provides a comprehensive look into creating and teaching a children’s yoga class including Pranayama (breathing), Asana (poses), mindful games, and meditation and Savasana. 

What Type of Yoga is Good for Kids?

Creating an age-appropriate structure for a children’s yoga class is important.  What works for a two-year-old will certainly not work for a ten-year-old!

The younger the child, the shorter attention span they have and the more movement activities they need.

Whereas with older children, refinement of yoga asanas as well as deeper looks into meditation, journaling, and mindfulness can begin to be applied.

• Baby Yoga (6 Weeks-Crawlers): In a baby yoga class, anything can happen! These little beans are just beginning to recognize their body and explore their body’s limitations. These classes involve a caregiver to be present to assist the baby’s needs. Like all children, babies learn from example.

  These classes provide an opportunity for caregivers to move their body in traditional yoga poses, while also allowing the baby to experience songs, gentle movements, and begin to form that mind-body connection.

• Yoga for Toddlers (Ages 2-3): Children of this age have a lot of energy and once they are on their mats, expect to see a lot of movement! The general instruction and approach to class ought to be lively, lighthearted and flexible. The class should move at an energetic pace and the poses should be kept simple.

  These classes involve songs, chants, and lots of contrast, while also exploring big explosive movements, before finding opportunities for stillness and calm.

• Yoga for Preschoolers (Ages 3-4): Since younger children have short attention spans, your class format for this group still moves at a fast pace. Children of this age learn best through simple hands–on exercises, use of fun props and the repetition of songs, games and playful yoga poses.

  Most importantly, class structure should remain consistent each week; obedience to directions should be encouraged but, generally speaking, not disciplined.

• Yoga for Elementary Schools (Ages 5-7): Children of this age are advancing in physical and cognitive development and can readily engage in group discussions.

  Make class extremely imaginative and introduce all age–appropriate poses and activities in a thoughtful sequence. Incorporate easily understood explanations of breathing techniques, yoga poses and concepts related to focus and concentration, while keeping the overall class environment light and fun. Teach the importance of following directions, and the consequences of misbehavior and disruption on the group’s experience.

• Yoga for Late Elementary Schools (Ages 8-10): Instruction for this age group should begin to incorporate more challenging concepts and poses. Poses should be held for longer durations with a basic introduction to postural alignment. Focus on working both sides of the body to acknowledge the imbalances in all of us and increase strength and flexibility. Discussion of basic yogic concepts and terminology can be infused throughout class as well as pranayama (breathwork) such as Nadi Shodana breathing.

  Children in these classes can also begin to explore more meditation and different exercises, where they have to tune inward, such as journaling, coloring mandalas, or the game Rose and Thorn.

If you want to learn how to practice yoga with your kids safely, have a look at our online courses. They’re easy, affordable, and you can learn how to practice yoga with your children at your own pace.

Whether you’re a caregiver, teacher, yogi, or someone who has a passion for yoga and working with children, the benefits of incorporating this will help children to become their highest and most mindful selves.

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Anne Davidson is a senior teacher trainer and business developer at Yogi Beans. Connect with Anne at @anneedavidson on Instagram

Connect with us!

Welcome Friends!

Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!

Upcoming Trainings

On Demand Development Course