1-minute reads: Breathing & Poses ideas
Balloon Belly Breathing
When children feel restless or anxious, Balloon Belly Breathing is a wonderful way to help them calm down. Ask your child to sit comfortably with their hands on their tummy. As they breathe in, encourage them to imagine a big colourful balloon filling up inside their belly. As they breathe out, the balloon gently deflates.
This playful exercise teaches children how to take deeper breaths, improves oxygen flow, and gives them an easy tool to manage stress and big emotions. It’s simple, fun, and can be done anywhere — even at school!
Star Pose for Confidence
Star Pose is a simple way for children to feel strong and confident. Ask your child to stand with feet wide apart and arms stretched high, shining like a bright star. Just 30 seconds in this powerful pose can boost self-esteem, improve posture, and help them feel ready for the day ahead.
It’s the perfect practice before school, an exam, or any moment where a little extra confidence is needed.
Rocking for Relaxation
Rocking for Relaxation is a beautiful way to soothe the body before bedtime. Ask your child to lie on their back, hug their knees into their chest, and gently rock side to side.
This simple move massages the spine, eases tension, and gives children a cosy, cradled feeling. It’s especially helpful at the end of a busy day when little bodies and minds need to settle.
Lion’s Breath for Letting Go
Lion’s Breath is a fun way for children to let go of tension and express themselves. Ask your child to kneel, take a deep breath in, then stick out their tongue and let out a playful roar as they exhale.
This exercise helps release frustration, encourages self-expression, and always brings a smile. It’s especially useful if your child is feeling cross or overwhelmed.
Tree Pose for Balance
Tree Pose helps children find balance in both body and mind. Ask your child to stand tall, lift one foot to rest on their ankle or thigh, and stretch their arms up like strong branches.
Balancing like a tree improves concentration, strengthens the legs, and teaches children how to stay steady — even when things around them feel wobbly.
Happy Baby for Joy
Happy Baby is a playful yoga pose that always sparks joy. Invite your child to lie on their back, hold their feet, and gently rock side to side.
This pose stretches the hips, relaxes the back, and helps children feel safe and happy. It’s a lovely reminder that yoga doesn’t always need to be serious — it can be fun too!
Rainbow Stretch for Energy
The Rainbow Stretch is a gentle way to wake up tired bodies. Ask your child to kneel or sit cross-legged, raise one arm overhead, and stretch sideways as if painting a rainbow across the sky. Then switch sides.
This movement opens the ribs, encourages deeper breathing, and brings a fresh burst of energy. It’s a wonderful morning practice before school.
Butterfly Breaths
Butterfly Breaths combine movement and mindfulness. Ask your child to sit with the soles of their feet together and knees gently flapping like wings. Encourage slow, deep breaths as they move.
This calming exercise opens the hips, soothes the nervous system, and helps children feel light and peaceful — like a butterfly at rest.
Cat–Cow for Flexibility
Cat–Cow is a flowing movement that warms up the spine. On all fours, ask your child to arch their back like a stretching cat, then drop their tummy and lift their head like a cow.
This gentle flow increases flexibility, eases stiffness, and gets little bodies moving with ease. It’s great before sports, dance, or playtime.
Gratitude Hands
Gratitude Hands is a simple mindfulness exercise that helps children connect with their emotions. Ask your child to sit comfortably, bring their palms together at their heart, close their eyes, and think of one thing they’re grateful for as they breathe.
This gentle practice nurtures happiness, emotional awareness, and a positive mindset that lasts beyond the yoga mat.
