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What Are Some Engaging Outdoor Yoga Poses For Children? 

In today’s digital age, children are often glued to screens, spending less time connecting with nature and engaging in physical activity. This sedentary lifestyle can have detrimental effects on their physical health and mental well-being. However, amidst the hustle and bustle of modern life, there’s a simple yet powerful practice that can help children reconnect with themselves and the world around them: yoga. In this blog post, we’ll explore the benefits of outdoor yoga for children and share a variety of engaging yoga poses tailored specifically for the great outdoors.

The Importance of Outdoor Yoga for Children

Children today are growing up in an increasingly urbanized and technology-driven world, with limited exposure to nature. Research suggests that spending time outdoors has numerous benefits for children’s physical, mental, and emotional development. Similarly, yoga offers a holistic approach to well-being, combining physical movement with mindfulness and breath awareness. When practiced outdoors, yoga becomes even more potent, as it allows children to immerse themselves in the sights, sounds, and sensations of the natural world.

What Are Some Engaging Outdoor Yoga Poses For Children? 

Here are some reasons why outdoor yoga is particularly beneficial for children:

  • Connection with Nature: Outdoor yoga provides children with an opportunity to connect with the natural world, fostering a sense of wonder and appreciation for the environment. Studies have shown that practicing yoga in calm outdoor places can help children feel happier by triggering the release of endorphins in their brains. Practicing yoga surrounded by trees, grass, and fresh air can deepen their relationship with nature and instill a sense of stewardship for the planet. 
  • Physical Activity: Yoga poses require children to move their bodies in various ways, promoting flexibility, strength, and coordination. Outdoor spaces offer ample room for children to stretch, run, and explore, making yoga a fun and engaging form of physical activity.
  • Mindfulness and Stress Reduction: Online kids yoga classes help children to do yoga at your comfort in the outdoors and encourage them to focus on their breath and body sensations, promoting mindfulness and stress reduction. Studies have shown that spending time in nature and practicing mindfulness in person or through online can improve attention, concentration, and emotional regulation in children.
  • Social Connection: Practicing yoga outdoors can be a social activity, allowing children to bond with friends and family members in a natural setting. Group yoga sessions promote teamwork, cooperation, and empathy, enhancing children’s social skills and sense of belonging.
  • Creativity and Imagination: Outdoor yoga invites children to use their imagination and creativity as they embody different animals, plants, and elements of nature. This playful approach to yoga encourages self-expression and self-discovery, boosting children’s confidence and self-esteem.

Engaging Outdoor Yoga Poses for Children

What Are Some Engaging Outdoor Yoga Poses For Children? 

Now, let’s explore a variety of fun and engaging yoga poses that children can practice outdoors:

  • Surya Namaskar (Sun Salutation)

The Sun Salutation is a dynamic sequence of yoga poses that energizes the body and calms the mind. Begin by standing tall with feet together and arms by your sides. As you inhale, raise your arms overhead, arching your back slightly. Exhale and fold forward, bringing your hands to the ground or resting them on your shins. Inhale, lengthen your spine, and look forward. Exhale, step back into a plank position and lower down to the ground, keeping your elbows close to your body. Inhale, lift your chest into Cobra pose, gazing upwards. Exhale, tuck your toes, and lift your hips into Downward-Facing Dog pose. Take a few breaths here, then step forward to repeat the sequence.

  • Vrksasana (Tree Pose)

Tree Pose is a balancing posture that strengthens the legs and improves focus and concentration. Begin by standing tall with feet hip-width apart. Shift your weight onto your left foot and place the sole of your right foot on the inner thigh or calf of your left leg. Press your palms together at your heart center and find a focal point to gaze at. Imagine yourself as a tall, sturdy tree swaying gently in the breeze. Hold the pose for a few breaths, then switch sides.

  • Baddha Konasana (Butterfly Pose)

Butterfly Pose is a seated posture that opens the hips and stretches the inner thighs. Begin by sitting on the ground with your knees bent and the soles of your feet together. Hold onto your ankles or feet with your hands and gently flap your knees up and down, like the wings of a butterfly. Close your eyes and focus on your breath as you feel the stretch in your hips and groin.

  • Bhujangasana (Snake Pose)

Snake Pose is a gentle backbend that strengthens the spine and opens the chest and shoulders. Begin by lying on your stomach with your hands underneath your shoulders and elbows tucked in. As you inhale, press into your palms and lift your chest off the ground, keeping your shoulders relaxed. Imagine yourself as a graceful snake slithering through the grass, exploring your surroundings with curiosity and grace.

  • Tadasana (Mountain Pose)

Mountain Pose is a foundational posture that teaches children how to stand tall and grounded, like a mountain. Begin by standing with your feet hip-width apart and your arms by your sides. Press down through your feet and lengthen your spine, lifting the crown of your head towards the sky. Engage your core and relax your shoulders away from your ears. Close your eyes and imagine yourself as a majestic mountain, rooted deeply in the earth.

  • Utthita Tadasana (Star Pose)

Star Pose is a fun and playful variation of Mountain Pose that encourages children to expand their energy in all directions. Begin by standing tall with your feet wider than hip-width apart and your arms extended out to the sides. Spread your fingers wide and press down through your feet as you reach upwards towards the sky. Imagine yourself as a shining star, radiating light and love to all beings around you.

  • Setu Bandhasana (Bridge Pose)

Bridge Pose is a gentle backbend that stretches the spine and opens the chest and shoulders. Begin by lying on your back with your knees bent and feet hip-width apart. Press into your feet and lift your hips towards the sky, keeping your knees in line with your ankles. Interlace your fingers underneath your back and roll your shoulders underneath you. Hold the pose for a few breaths, then gently release and lower back down to the ground.

  • Adho Mukha Svanasana (Downward-Facing Dog)

Downward-Facing Dog is a classic yoga pose that strengthens the arms, legs, and core while stretching the back and hamstrings. Start on your hands and knees, then lift your hips up towards the sky, forming an inverted V shape with your body. Press your hands firmly into the ground and relax your head and neck. Encourage children to pedal their feet and wag their tails like happy dogs, adding a playful element to the pose.

What Are Some Engaging Outdoor Yoga Poses For Children? 

  • Padma-asana (Flower Pose)

This pose is inspired by the beauty of blooming flowers and helps children develop flexibility and balance. Begin by standing tall with feet hip-width apart. Slowly lift one foot and place it on the opposite thigh, finding your balance. Bring your hands together at your heart center or extend them overhead like the petals of a flower. Encourage children to sway gently like a flower in the breeze, finding peace and tranquility in the pose.

  • Vajrasana (Rock Pose)

This simple seated pose encourages children to connect with the earth beneath them while promoting relaxation and mindfulness. Start by kneeling on the ground with your knees together and sitting back on your heels. Rest your hands on your thighs or in your lap and close your eyes. Encourage children to take deep breaths and imagine themselves as sturdy rocks, grounded and unshakable amidst the chaos of the world.

You can read our blog about VAJRASANA – The Ankle Pose: Steps and Benefits for more details.


Outdoor yoga offers children a unique opportunity to connect with themselves, each other, and the natural world. You can practice yoga poses outdoors at your comfort with the help of online yoga classes . Children can experience the joy of movement, the peace of mindfulness, and the beauty of nature all at once. Whether they’re pretending to be trees swaying in the wind, butterflies fluttering through the air, or snakes slithering through the grass, outdoor yoga poses engage children’s imaginations and foster a sense of wonder and exploration. So, grab a yoga mat, head outside, and let the adventure begin!

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