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Say Yes to Yoga for Kids and Families

by Sara Barry 

If you think yoga is about flexibility, challenging poses, and a Zen attitude, you’ve got part of it. Yoga has physical and emotional benefits for people of all ages including children.

“Getting kids involved in yoga and meditation is a life-long win for them. Both yoga and meditation teach kids the benefits of fitness, but they are also valuable coping skills that kids can key into during life’s challenges,” says yoga teacher Kerin Monaco.

Find Serenity, Strength, and Self-Confidence

Monaco started practicing yoga herself in high school to combat crippling anxiety that cropped up around SATs and college applications. She went on to teach yoga and recently began to share yoga with her young family. When her daughter was 9 months old, Monaco started to practice with her on the mat, where they both loved the peaceful energy that yoga brings.

That peaceful energy is one of the key reasons adults practice yoga, and that calm is great for kids too. That’s not the only benefit though. Yoga teacher Katy Dagle, says that for younger kids, yoga builds coordination, balance, and self-regulation. For older kids, yoga continues to help with coordination and balance and also helps build flexibility, strength, and self-confidence. The emotional benefits can be especially helpful in the challenging tween and teen years.

In addition to these physical and emotional benefits, yoga can help develop values, such as honesty and nonviolence. These values are an integral part of yoga that is often overlooked, but they can be an added benefit to families practicing together.

Get Kids Started with Classes

Both Monaco and Dagle recommend classes for kids. An experienced teacher helps children learn poses correctly and can offer modifications or adjustments to things that don’t feel right. Kids (and grown-ups) should be reminded to do what feels right for their body. Not every child can do every pose, and some days a familiar pose is harder than others. Yoga is noncompetitive. Teachers should help kids focus on their own practice every day and create a supportive environment. Once familiar with yoga, kids can use videos and yoga cards to practice at home. 

Practice Anywhere

Classes provide a safe introduction to yoga and ongoing support, but the beauty of yoga is that you can practice any place and any time. Here are two practices you can do anywhere:


Breathing can be centering, energizing, or calming. For parents, try breathing deeply while holding an upset child. “Flower breathing” works great with a toddler: sniff a flower, let it go with a sigh, to help diffuse big emotions. Older kids can use breathing exercises to calm themselves before a test. Dagle encourages them to put their feet firmly on the ground at their desk, inhale for a count of four, and exhale for a count of six for one minute to help them feel both calm and grounded.

Be present/Notice your environment

Sit quietly together or go for a walk and see what you notice. Try closing your eyes and focus on sights and smells. 

Spend time doing an activity with your kids, whether it’s reading, coloring, dancing, or just snuggling. Focus on what you’re doing, with no distractions. Describe something familiar as if it were new. 

Yoga builds strength and flexibility, self-confidence and focus. Kids get comfortable in and connected to their own bodies and minds and learn practices that they use for the rest of their lives. 

Sara Barry is a writer who has practiced yoga for more than 15 years. Both her daughters have taken yoga classes and love to lead her in poses.

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