Yoga is not just for adults, and there really is no such thing as being too young to start. In fact, practising regular yoga sequences in childhood comes with benefits that can stay with them long into their teen years and adulthood. We firmly believe that yoga for children can do amazing things for their development, from improving their focus and confidence to building strength and emotional regulation.

In this article, we'll introduce you to the wonderful world of children's yoga, the merits it can bring, and some yoga exercises to practice with your kids at home.

How is yoga for children different to adult yoga?

The difference between children's yoga and adults' yoga lies mostly in the focus of the practice. For adults, yoga is primarily about finding harmony and balance between mind, body and breath, improving mindfulness, presence and discipline, and, for some, building strength and flexibility. For children, it is about supporting holistic mental, physical, and emotional development in a way that feels fun yet controlled.

What's the best age to start kids' yoga?

Yoga for children can be started as early as 2 years old, as soon as they're able to understand and follow poses and movements. If you're worried about holding the attention of toddlers and very young children, there are some excellent videos out there designed to engage and encourage, such as videos by Cosmic Yoga on YouTube.

Once they're a little older, such as school age, it may be time to opt for something a little less overstimulating so they're able to really focus on themselves. Guide them through the poses yourself, or look for some calmer, quieter videos without distracting animations or sounds.

The benefits of yoga for kids

Allowing children the space to intentionally slow their speedy minds while moving their bodies in a way that feels fun can do wonderful things for their physical and mental development.

Mentally, practising yoga in childhood can help kids with understanding and navigating their own feelings, and how to advocate for themselves when they can recognise they need some quiet. It's thought to help with focus and productivity too, which can support their schooling and improve their mood while in class.

Physically, yoga teaches coordination and improves strength and flexibility, which is great for growing bodies. It can help with the development of their fine motor skills and provide overall improved health in children.

Here are just some of the amazing benefits that children can enjoy when practising yoga sequences regularly:

• Improve focus

• Promote mindfulness

• Reduce anxiety

• Build self-esteem

• Better impulse control

• Improve memory

• Boost school performance

• Build strength and flexibility

• Develop motor skills

• Encourage self-regulation

How to do yoga at home for kids

Practising yoga at home with children couldn't be easier. All you need is some space, a mat, and some peace. Soft, relaxing music works too if the child would prefer some sound. Make sure they're wearing something comfortable and stretchy, but nothing too tight that could make them feel restricted. Once you're all set up, give the following poses a try.

9 yoga poses for kids to try at home

Here are 9 simple poses for your child to practice, each with its own benefits. These poses should only be attempted if the child is able to move into them comfortably.

• Child's pose - Named after the natural resting position of a child, this pose is perfect for children. It's calming and very relaxing for the back. Ask them to kneel, sit back on their heels, and reach their arms forward until their forehead touches the ground, if they're able to.

• Downward dog - This fun pose can help strengthen the arms and legs, while encouraging focus. Ask them to put their feet and hands on the mat, shoulder and hip width apart, and make a triangle with their body by straightening their legs, arms, and back.

• Upward dog - Ask them to lie on their front with their hands flat on the floor by their chest. Then, they should push themselves up with their hips still against the floor and push their chest out. This pose is a great stretch for younger bodies, especially if they're at the age where they might be hunching over their toys or school desk.

• Cat-cow - While on their hands and knees, ask them to curve their back up and down slowly. This really helps with improving spine flexibility and posture, and helps with breathing, which can calm and relax the mind.

• Bridge - This pose is great for strengthening those little legs and relieving stress. Ask them to lie flat on their back, then bend their knees and plant their feet firmly on the mat, hip-width apart. Then, ask them to push their hips up to the sky with their arms flat on the mat, so their weight is held by their feet, shoulders, and upper back on the mat.

• Warrior - A great pose for practising balance and building confidence, the warrior may be a little tricky to hold at first. Ask them to stand tall, then place one foot far behind them, with the other knee bent. Their arms should stretch up to the sky once they're able to balance. Mastering this is a big deal, and they should feel proud once they get it!

• Mountain - A lovely, easy pose, ask the child to stand tall with their feet together and their arms straight by their sides, palms facing forward, and fingers spread wide. While standing strong like a mountain, they'll improve their balance and build concentration the longer they hold the pose.

• Happy baby - Children should enjoy this fun pose. Ask them to lie on their back, then lift their feet into the air and grab them with their hands. Ask them to roll gently from side to side, keeping hold of their feet. This is great for stretching the back and helping encourage relaxation.

• Butterfly - This pose is great for flexibility, and it supports digestion, too. Ask them to sit on their mat and press the soles of their feet together, then move their knees up and down so their legs look like flapping butterfly wings.

Yoga mats for children

If you'd like to explore how yoga could benefit your children, there is no time like the present to start. While kids could use adult yoga mats, it's much better for them to have their own yoga mat, designed for children. Not only are higher-quality children's yoga mats created to support their growing bodies, but it also gives your child something that is strictly theirs.

We put countless hours of research into creating our own yoga mat for children: the MÄTi Junior Yoga Mat. This smaller mat is made with sustainable natural rubber for comfort and stability, and a tactile PU layer as an extra grippy surface for little hands and feet. It's robust and tough, and with enough room to see them through several growth stages. Once they're ready to move onto an adult-sized mat, our junior yoga mat can be safely recycled.

Inspired by our own young yogi daughter, we truly believe this mat is the perfect fit for children on their own little yoga journey. Want to match? We have a full-size version too, the MÄTi Pro, designed for adults. If you have any questions about our mats, other yoga props, or yoga for children, just get in touch.