Yoga Exercises for Kids for Stress Relief

Yoga can be a great way to reduce stress, for both adults and kids.  Many kids enjoy taking yoga classes, where instructors introduce yoga poses in a fun way.  While learning to relax, kids can pretend to be an animal, a bird, a tree and more.
The majority of yoga poses for kids are taught as postures, vinyasas, and yoga flows.  Postures include poses like cobra, cat, dog, and mountain.  The vinyasas are sequences of poses, and flows are vinyasas that flow from one to another.  When teaching kids yoga poses, keep in mind that it is not a race, and no pain should be involved.
The Sukhasana is a starting position where kids can learn breathing techniques as well as strengthen their lower back and loosen the groin and hips.  While sitting on the floor, cross the legs with the feet directly below the knees.  Place hands on the knees with palms facing up.  Hips should sink into the floor and head should rise up, lengthening and straightening the spine.  Relax and breathe deeply.

The Cat and Dog yoga poses are fun for kids, since an element of make believe is involved.  For the dog pose, start on the hands and knees with hands directly beneath the shoulder and knees beneath the hips.  Make your back flat, and look at the floor.  Press downward into your hands and lift the shoulders.  Breathe in deeply.  As you exhale, turn hips by pulling abdominal muscles back towards the spine, tucking the tailbone down and under.  Lift the middle of your back, curl head inward, and look at the floor between you knees.  When you inhale, reverse the tilt of your pelvis, and curve your spine into a backbend.  For the Cat pose, again start on the hands and knees, hands below the shoulders and knees beneath the hips.  Make the back flat and gaze at the floor.  Again, press downward into your hands and lift the shoulders.  Breathe in deeply.  As you exhale, turn your hips so that your tailbone is tucked down and under, rounding the spine up.  Curl your head in and look at the floor between your knees.

The Mountain pose is fun for kids, and involves three phases of movement.  Many kids think that this pose will be easy, so they are often surprised with the complexity of it.  Stand up straight with your feet at hip-width.  Your heels should turn outwards slightly while you rest your weight on your toes.  Allow your arms to hang down at your sides with palms in.  Make the back of your pelvis move away by drawing your ribs in towards your belly.  Breathe in and out a few times, placing you neck straight over your upper back.  Keep shoulders broad and relaxed and breathing relaxed.  Look ahead of you and stand as still as possible.

The Triangle pose is another favorite for kids.  Start in a Downward Facing Dog pose.  Then move the left foot forward, and put your left hand beside your foot.  Raise the upper part of your body until your lower back is straight.  Keep your right foot on the floor.  Stretch your left leg without bending or twisting, stretching your right hip backward and keeping your back straight.  Look at the ground and breathe in and out.  Press your left hand against the heel and twist your chest to the left.  When you have twisted as far as you can stretch your right arm upward.  Turn your head to the left, looking along your arm.  Return to Downward Facing Dog pose and repeat for the other leg.