Two people yoga poses for kids

Two people yoga poses for kids

In the fast-paced, technology-driven world we live in, introducing yoga to children has become more crucial than ever. Not only does it provide physical benefits such as improved flexibility and coordination, but it also nurtures mindfulness and emotional well-being. To make the practice even more enjoyable for kids, incorporating partner yoga poses can bring an element of playfulness, teamwork, and social interaction. In this comprehensive guide, we will explore the multifaceted benefits of partner yoga for children and delve into a variety of two-person yoga poses suitable for different age groups.

The Foundation: Breathwork and Meditation

Creating a conducive environment for learning starts with establishing a foundation of mindfulness and relaxation. Kids respond exceptionally well to breathwork and guided meditation, making it an ideal starting point for any yoga session. Activities like bumblebee breath, belly breathing, and body scans not only help children develop focus and self-awareness but also provide a tool for relaxation and better sleep.

The body scan activity, in particular, has emerged as a favorite among kids. By guiding them to bring awareness and reminders of softening throughout their bodies, from feet to head, the practice encourages mindfulness. Adding an interactive element, such as having them "squeeze" or contract specific areas before softening, keeps them engaged and limits distractions.

Games to Enhance Engagement:

Incorporating games into yoga sessions for kids is a powerful way to keep them engaged and excited about the practice. Two popular games include Musical Poses and Freeze Dance, each offering a unique twist on traditional games. Musical Poses, akin to musical chairs, encourage kids to move and explore different yoga postures, promoting coordination and balance. Freeze Dance adds a dynamic element, allowing kids to transition smoothly between poses and hold them when the music stops.

These games not only make yoga enjoyable but also enhance motor skills and teamwork. The playful nature of these activities aligns with the energetic and curious nature of children, making the yoga practice not only beneficial but also something they eagerly anticipate.

Mini Flows and Challenge Poses:

Breaking down yoga sequences into mini flows provides kids with a structured yet dynamic experience. Discussing the benefits and actions of each pose before integrating them into a flow helps build understanding and appreciation for the practice. This approach empowers children to take ownership of their practice as they gradually become familiar with the postures and their flow.

Furthermore, introducing challenge poses at the end of each session allows children to push their boundaries in a controlled and supportive environment. The optional participation aspect ensures inclusivity and accommodates varying skill levels, fostering a sense of accomplishment and confidence.

Pranayama with Playfulness:

Teaching pranayama (breath control) to kids can be made more engaging by incorporating playful activities. Using masking tape courses on tables for blowing pompom balls or creating a feather-blowing game not only teaches proper breathing techniques but also turns the learning process into a joyful experience.

For example, creating masking tape courses on tables where kids can blow pompom balls through or simply challenging them to blow feathers back and forth with a partner can make pranayama instruction exciting. Providing manipulatives like feathers for pranayama instruction not only reinforces the concepts but also allows kids to take a tangible piece of their yoga practice home with them.

Partner Yoga Poses for Kids:

Partner yoga poses introduce a social element to the practice, fostering teamwork, communication, and trust. These poses range from seated to standing and offer a variety of physical and emotional benefits.

1. Seesaw Pose:

  • Sit facing each other with legs extended and soles of feet together.
  • Reach forward and grasp your partner's fingers.
  • Slowly bend forward as your partner gently pulls back, then switch roles.

2. Double Dancer Pose:

  • Stand tall in Mountain Pose.
  • Shift weight onto one foot and lift the other, holding your partner's forearms.
  • Focus on balance and coordination.

3. Elevator Partner Yoga Pose:

  • Stand facing each other, holding forearms.
  • Sit in a halfway squat (chair pose) with chests upright.
  • Enjoy a full body stretch as you breathe together.

Seated Two kids Yoga Poses:

Seated poses are ideal for grounding and can be easily adapted for two people:

1. Seated Twist:

  • Sit back-to-back with your partner.
  • Exhale deeply, twisting spines to one side, holding each other's knees.
  • Repeat on the other side.

2. Seated Wide-Legged Forward Fold:

  • Sit facing each other with legs wide.
  • Extend arms towards each other, exhale while folding forward.
  • Switch roles for a complete stretch.

Standing two kids Yoga Poses:

Building strength and stability, standing poses offer a different dimension to partner yoga:

1. Tree Pose:

  • Stand side-by-side, interlacing fingers above your heads.
  • Bend knees, placing foot against inner thigh.
  • Hold each other's wrists in Namaste gesture.

2. Chair Pose:

  • Stand facing each other, holding wrists.
  • Squat down with thighs parallel to the ground, using partner's resistance.

3. Double Warrior Pose:

  • Stand 4-5 feet away from your partner while facing them.
  • Extend arms while bending at the waist till your torso is parallel to the ground.
  • Lift one leg straight behind you, grabbing your partner's hands.

4. Assisted Child’s Pose (Balasana):

  • Get into Child's Pose, sitting on your heels with arms stretched in front.
  • Your partner sits on your lower back, legs extended outwards.

5. Double Dancer Pose:

  • Stand facing your partner 4-5 feet away.
  • Stretch one arm in front and place it on the other’s shoulder.
  • The other arm reaches backward to hold the ankle, holding the pose for 5-10 seconds.


Introducing children to partner yoga opens up a world of possibilities for creativity, collaboration, and joy. By combining breathwork, games, and a variety of partner poses, kids can develop physical strength, flexibility, and emotional well-being in a holistic manner. Your experience as an ex-middle school teacher, leading yoga clubs and PE classes, adds a unique and impactful dimension to this approach.

As you incorporate these partner poses and playful activities into your sessions, you are not just teaching yoga; you are fostering connections and positive habits that can last a lifetime. Partner yoga for kids is not only about physical postures but also about building a supportive community where children feel encouraged to explore their bodies and minds in a safe and enjoyable environment. The journey of introducing kids to yoga is not just about the poses; it's about planting the seeds for a lifelong love for wellness and self-discovery.