Kids’ Yoga for Hyperactive Children: A Parent’s Guide

Children have a lot of energy, and for some of them, that energy can be especially strong or difficult to contain. This is a natural part of childhood,.  However, in a world where children are often expected to sit still and manage big emotions from an early age, it can sometimes be challenging for both children and their parents.

As a kids' yoga school, we're asked more and more about yoga for hyperactive children and whether it can help kids who have a hard time slowing down, focusing, or managing their emotions. We often hear parents say, "My child is hyper. They could never do yoga." It reminds us of adults who say they can't do yoga because they aren't flexible, when that's part of the reason we come to the practice! 

We want to assure you that a hyper child can absolutely practice yoga. 

That's why we've dedicated this article to parents looking for gentle, practical ways to support their children. In this guide, we’ll explore how kids’ yoga can support hyperactive children, what types of practices may be helpful, and how parents can introduce yoga in a way that feels playful, accessible, and enjoyable. 

I. What Does “Hyperactive” Mean in Children?

The word “hyperactive” is often used to describe children who find it difficult to sit still, move constantly, jump from one activity to another, or have trouble waiting and managing their impulses.  

When we recently searched for “yoga for hyperactive kids” online, we were surprised to see how many results immediately focused on ADHD. Of course, ADHD is real, and it’s becoming common nowadays. Nevertheless, being energetic, restless, or finding it difficult to sit still does not automatically mean that a child has ADHD.

In fact, many children who are very energetic or restless during childhood naturally become calmer and more settled as they grow up.  

With so much information available online, it can be tempting to look for an explanation and jump too quickly to a diagnosis. There’s no need to rush. Instead, we can start by asking: “What does this child need right now?”, instead of “What is wrong?”

Maybe they need more opportunities to move, more time outdoors, a little extra rest, or simply a healthy way to release the energy that has built up during the day.

And this is where yoga can offer something beautiful: not a way to suppress a child’s energy, rather a way to work with it.  

II. A Yoga Perspective on Hyperactive Children

At Yogi Beans, we don't see a child's natural energy as something that needs to be suppressed.

Children spend a large part of their day being asked to sit still, listen, concentrate, and follow instructions. After several hours sitting behind a school desk, it is completely understandable that they may need to move their bodies!

Yoga can give children a space where that energy is welcome.

Rather than immediately asking a child to become quiet and still, we can first give them an opportunity to move, jump, shake, dance, stretch, and release some of that energy. Once the body has had a chance to move, it can become much easier for a child to settle into quieter activities.

This idea is deeply connected to the traditional purpose of yoga asana.

Yoga recognizes that, in order to become present and focused, we often first need to move through and release some of the body’s energy. This is one of the reasons yoga includes physical postures, or asanas. They are not simply there to stretch the body or to look beautiful on Instagram!

Our bodies need movement. And children, perhaps more than anyone, need opportunities to move, explore, play, and release their physical energy.

Once the body has had a chance to move, it can become much easier to settle, focus, and be present.

In other words, movement and stillness aren't opposites. Movement can actually be a pathway toward stillness.

III. What Types of Yoga Are Best for Hyperactive Children?

There isn't one particular style of yoga that is right for every energetic child. In fact, kids’ yoga usually suits every child.

Kids’ yoga classes are usually structured in the same way: active movement followed by quieter practices. Everyone needs a chance to shake their energy out before slowing down and relaxing.  

Here is how you can structure a kids’ yoga session, at home or in class:

1. Start With Movement

If a child arrives with lots of energy, asking them to immediately sit quietly may not be the best place to start.

Begin with movement instead. Try jumping, animal walks, dancing, simple yoga poses, or playful movement games. You can also try Sun Salutations, a simple sequence of movements that gets the whole body moving.

Once the children have had a chance to move, you can gradually introduce slower movements, balance poses, breathing, or relaxation.

2. Make It Playful

Children don't need to practice yoga in the same way adults do.

Turn yoga poses into a game: become a tree, an animal, a mountain, or a volcano. Turn breathing into pretending to smell a flower or blow out a candle. Let balancing become a challenge or a funny game.

The more playful it feels, the more naturally children engage with the practice.

3. Move From Active to Calm

A good kids’ yoga session can move through different levels of energy. Start with bigger movements like jumping and dancing, then move into yoga poses and balancing games, and gradually finish with slower stretching, breathing, or relaxation.

The goal isn't to make children calm from the beginning. It is to help them experience the journey from movement to stillness.

Looking for more guidance on practicing kids’ yoga at home? Have a look at our on-demand Kids’ Yoga Blueprint, an easy kids’ yoga program for parents and educators who want to introduce yoga into children’s lives. We also have a book filled with kids’ yoga poses and games!

IV. Simple Yoga Activities to Try at Home

You don't need to create a full yoga class at home to help your child explore movement and self-regulation. Sometimes a few minutes of playful movement can be enough.

🐸 Downward Dog to Frog Jumps

A simple way to combine movement, coordination, counting, and play.

How to do it:

1. Start in Downward-Facing Dog.

2. Jump forward into a Frog pose.

3. Jump back into Downward-Facing Dog.

4. Repeat 10 to 15 times.

5. Make it more playful by asking your child to count backwards, count in multiples, or count to 100 by fives or tens.

6. For an extra challenge, ask: “Can you count to ten in another language?”

A simple physical activity can quickly become a little game, usually with a few laughs along the way.

👣 Heel Squishes

This is a particularly useful little activity when children are fidgety but need to remain relatively still, such as when waiting in line at school.

How to do it:

1. Come up onto the balls of your feet.

2. Press your heels firmly into the floor.

3. Imagine that you are trying to squish something soft underneath your heels, like a NeeDoh.

4. Hold for a few seconds, release, and repeat.

The movement is small enough that it doesn't disrupt the environment, while still giving the child a physical sensation to focus on.

🫨 Shake It Out

Sometimes children simply need to shake out some energy before they can become still.

How to do it:

1. Shake both hands while counting down from five to zero.

2. Then shake the right arm, counting down from five to zero.

3. Repeat with the left arm, right leg, and left leg.

4. Make the movements as silly and exaggerated as possible ; the sillier, the better!

5. Once the countdown reaches zero, stop and invite your child to notice what it feels like to be still.

The contrast between shaking and stillness helps children experience both states rather than being asked to sit quietly from the start.

🌪️ Nature Kids

Turn big natural phenomena into playful movements.

How to do it:

1. Become an earthquake and shake your whole body.

2. Become a tornado and spin around.

3. Become a hurricane, volcano, or crashing waves.

4. Next, let the movements become slower and softer. Become gentle snowflakes floating down to the ground or soft raindrops falling from the sky.

This activity allows children to experience a natural transition from big, expressive movement toward slower and quieter movement.

🪩 Dancing and Freeze

Never underestimate the power of simply dancing!

How to do it:

1. Put on some music and let your child dance however they want.

2. Encourage them to move freely without worrying about doing the “right” moves.

3. Gradually transition to calmer music.

4. For a playful variation, stop the music at random moments and ask everyone to freeze in a yoga pose like tree pose or warrior II. Start the music again and let them dance!

Dancing to dynamic music gives children a chance to really get their energy out, which can help them feel calmer and more settled afterwards. The freeze game then offers a playful way to experience the transition from movement to stillness.

V. What If My Child Doesn't Want to Do Yoga?

If your child doesn’t want to do yoga, don’t force it. Yoga should never feel like homework, especially for children.

Ask yourself this question: What is yoga, really? Is it just a series of nice postures and breathing exercises?

Not quite.

At its heart, yoga is about becoming more aware of ourselves, our bodies, our breath, our energy, and how we feel. This doesn’t always have to look like yoga.

It might look like dancing like a monkey before lying quietly on the floor and taking a few belly breaths. It might be pretending to be a superhero for a moment, then letting that superhero rest. It might be running, shaking, stretching, laughing, or simply noticing how the body feels.

See? Yoga doesn’t have to look like yoga.

At the end of the day, what matters is helping children discover that their energy can move, change, and be expressed in many different ways, and that they can learn to notice and work with it, just like a little yogi.

We hope you found this article helpful. If you’d like to explore kids’ yoga a little further, follow us on social media, or take a look at our Kids’ Yoga Blueprint for Parents and our book.

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! 🚀

Connect with us!

Welcome Friends!

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

Teach Kids Yoga with Confidence & Joy!

Autumn Grounding Activities for Parents and Children

Fall, whether we like it or not, comes around every year ; often following a beautiful, bright summer. As the days grow shorter and the air becomes cooler, autumn gives us an opportunity to slow down, ground ourselves, and gently transition into winter.

From a child’s perspective, autumn doesn’t necessarily have to feel sad because school resumes and the more relaxed backdrop of summertime is over. If we pause for a moment and take it all in, there is so much to enjoy: the vibrant colors of the trees and leaves, the smell of coffee shops and bakeries preparing their pumpkin treats, and the gentle warmth of the autumn sun on our faces. And then there’s the simple joy of making a giant pile of leaves and literally “falling” into it ; and staying there for a while.

Beyond the leaf piles, autumn offers many simple activities for you and your children that can help you embrace this seasonal transition. Spending time outdoors, connecting with nature, and slowing down together can help children, and parents, feel more grounded, present, and connected to the rhythm of the season.

As one of the leading kids’ yoga schools for the past 20 years, Yogi Beans knows a thing or two about fun, mindful, and grounding activities to enjoy with children. Read on for some ideas to try together this fall!

1. Letting go breath

Fall is the season when trees show us exactly what letting go looks like. One by one, their leaves loosen their grip and drift to the ground, making space for what comes next. It's a gentle reminder that release can be peaceful rather than something to fear, and it's a lovely theme to explore with children through breath and movement.

Start standing together with plenty of space around you. Then follow these simple steps:

1. Inhale: Take a deep breath through the nose, reaching your arms up high overhead and filling up the belly and chest.

2. Let go: Let it all go with a long, audible sigh, folding forward over your legs as the breath spills out. Let your arms and head release toward the floor.

3. Rise and repeat: Inhale as you slowly come back up, then exhale and fold forward again. Inhale up, exhale and fall forward—that's the whole cycle.

Try it a few times together. Ask your child:

• What do you think your body is letting go of as you fold forward?

• Can you make your sigh even bigger?

• How does your body feel after you release?

Like the leaves falling from the trees, this breath is a small practice in trusting that release, and change, can feel light rather than heavy.

2. Grounding yoga poses

As the seasons change, yoga can offer a simple way for children to slow down, reconnect with their bodies, and feel grounded.

Choose a few simple grounding poses to practice together. Poses that encourage children to feel their feet rooted to the floor, such as Mountain Pose or Tree Pose, can help them become more aware of their bodies and their connection to the earth. You can also introduce gentle, yet playful, restorative yoga poses. With children, keeping yoga fun and engaging is every bit as important as creating a sense of calm.

For example, invite your child to imagine that their feet are tree roots growing deep into the ground. Ask them: Can you feel your feet getting heavy? How deep do you think your roots can grow? What would your tree look like? Let them move, wobble, and play with the pose rather than worrying about getting it "right."

For more ideas, explore our previous article, Finding Calm: Restorative Yoga Poses to Help Children Relax.

3. Go on an autumn treasure walk 

Take a walk outside and turn it into a little autumn treasure hunt.

Before you leave, give your children a simple mission: find and collect a few things that remind them of fall. They might look for a colourful leaf, a chestnut, an acorn, a small twig, or another natural treasure they find along the way.

Encourage them to slow down and really look around. What colours can they find? Which leaf is the biggest? Which one has the most interesting shape? Even if their treasure isn’t specific to fall, they found it and it’s here this season, it’s part of this fall!

4. Get creative with leaves

Autumn leaves can become beautiful little works of art—and the process of creating them can be just as mindful as the finished piece.

Collect a variety of colorful fallen leaves and use them to make a collage together. Let children choose the shapes and colors they like and create their own autumn landscape, animal, or abstract artwork.

You can also try leaf rubbing. Place a fallen leaf underneath a sheet of paper, then use the side of a crayon to gently rub over the paper. Slowly, the intricate veins and patterns of the leaf will begin to appear.

As you create, invite children to notice the small details: Can you see the lines in the leaf? How many different colors can you find? Which texture do you like best?

5. Practice Fall Grounding with the 5-4-3-2-1 Technique

The changing season gives us so many things to see, hear, smell, touch, and taste. Why not turn these everyday sensations into a little mindfulness game?

The 5-4-3-2-1 grounding technique is a simple mindfulness exercise that uses the five senses to help children become more present and connected to their surroundings. 

Find a comfortable spot together and invite your child to look around, listen carefully, and explore their surroundings. You can guide them through the five senses, one at a time:

5 things you can see
Start with your eyes. How many different colors, shapes, or details can you spot? Look for bright leaves, bare branches, acorns, clouds, pumpkins, or tiny things you might normally walk past without noticing.

4 things you can feel
Now bring your attention to touch. Maybe you can feel the cool autumn air on your skin, the rough surface of tree bark, a crunchy leaf under your feet, or the softness of your sweater. Let your child explore different textures safely and notice how each one feels.

3 things you can hear
Pause and listen. Instead of talking, see how many sounds you can discover together. Perhaps you hear leaves moving in the wind, birds calling, footsteps, or the sound of people nearby. Which sound is closest? Which one is furthest away?

2 things you can smell
Take a slow breath through your nose and see what you notice. Autumn has its own collection of smells, from damp earth and fallen leaves to apples, cinnamon, or something delicious baking nearby.

1 thing you can taste
Finally, bring your attention to taste. You might share a seasonal snack such as an apple, a piece of homemade cake, or another favorite autumn treat. Encourage your child to take a slow bite and notice the flavor and texture before taking another.

There is no need to get every answer “right.” The purpose is simply to slow down, become curious, and notice what is already there. For children, turning mindfulness into a sensory adventure can make grounding feel natural, playful, and easy to practice in everyday life.

If you enjoyed this article and would like to explore mindfulness with children a little further, take a look at our different offerings. From kids’ yoga courses designed for parents and caregivers to our book filled with fun yoga poses for children, Yogi Beans offers simple and meaningful ways to bring more mindfulness, movement, and connection into your time together.

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! 🚀

Connect with us!

Welcome Friends!

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

Teach Kids Yoga with Confidence & Joy!