🧘‍♀️ How to Start a Yoga Routine with Your Child (Even If You’ve Never Done Yoga Before)

Jordan Concannon
Feb 9
10 min read

Table of Contents

Introduction
Why Practicing Yoga with Your Child Matters
Common Worries Parents Have (And Why They’re Normal)
The Golden Rule: Keep It Simple and Fun
Step-by-Step: How to Start a Routine Together
Sample Weekly Routine (5 Minutes a Day)
Tips for Building Consistency
Encouragement for Parents Who Are Brand-New to Yoga
Resources for Getting Started
Conclusion

Starting a yoga routine with your child doesn’t have to be perfect—just present. Practice together, play together, grow together. 🌿💞

🌟 Starting a yoga routine with your child might feel a little intimidating—especially if you've never done yoga before. You might be thinking: “What if I do it wrong?” “What if I’m not flexible?” or “How do I even begin?”

The truth is, your child doesn’t care how perfect your Warrior II looks—they care that you’re present, playful, and connecting with them. Kids' yoga isn’t about fancy poses or flawless breathing. It’s about moving your bodies, calming your minds, and sharing joyful moments together.

Whether you're a complete beginner or just unsure how to bring yoga into your home, this guide will show you how to take the first step—without stress, guilt, or overwhelm.

💞 Why Practicing Yoga with Your Child Matters

Practicing yoga with your child is far more than a physical activity—it's a deeply intentional way to nurture connection, foster emotional resilience, and build lifelong habits that support well-being.

Here’s why it matters so much:

It’s an Invitation to Slow Down and ConnectIn today’s fast-paced world, families are often pulled in multiple directions. Sharing a few quiet moments on the mat allows you to be fully present with your child—free from screens, to-do lists, and distractions. These small moments of shared stillness and movement become powerful anchors in your relationship.

It Builds Trust and Emotional PresenceYoga involves breath, eye contact, mirroring movement, and shared joy. This builds emotional safety, strengthens your bond, and teaches your child that your presence is consistent and calming. They learn to look to you for comfort and regulation during stressful moments.

It Models Self-Care and Emotional AwarenessChildren learn by example. According to the Center on the Developing Child at Harvard, children absorb and imitate the emotional regulation strategies they observe in their caregivers. When you stretch, breathe, or sit quietly with them, you’re teaching by doing—not preaching. You’re modeling how to handle life’s ups and downs with grace and mindfulness.

It Establishes Healthy Habits for LifeIntroducing yoga early helps children associate movement, breath, and mindfulness with positive emotions. These routines become tools they carry into adolescence and adulthood, improving stress management, sleep, confidence, and body awareness.

It Strengthens Co-RegulationPracticing yoga together activates both your parasympathetic nervous systems—the body’s calming response. When your child sees you slow your breath or ease into a pose, it subconsciously signals safety. This is especially valuable during tantrums, anxiety, or overstimulation.

It Builds Confidence—For Both of YouStarting a yoga practice—even if you’ve never done it before—sends a powerful message: “We can try new things together.” Your willingness to learn, adapt, and laugh through it all gives your child permission to be imperfect, curious, and brave.

“When we can connect through shared movement, we’re creating a language of love and presence that doesn’t need words.”

So even if your practice looks like giggles, wobbles, and half-finished poses, it’s doing more than you think. You’re not just teaching yoga—you’re building connection, trust, and emotional strength from the inside out.

😅 Common Worries Parents Have (And Why They’re Completely Normal)

It’s completely natural to feel a little nervous about starting yoga with your child—especially if you’ve never practiced before.

Many parents find themselves thinking:

“I’m not flexible.”
“I don’t know any yoga poses.”
“My kid won’t sit still.”
“I’ll look silly.”

Take a deep breath—these thoughts are more common than you think. But the good news? None of them are barriers. In fact, they’re opportunities to model courage, vulnerability, and joy.

Here’s why these worries are not only normal—but also totally workable:

🌀 “I’m not flexible.”

Flexibility isn’t the point—connection is. Yoga is about exploring movement and breath in a way that feels good for your body. Your child isn’t watching to see if your heels touch the mat—they’re watching how you show up, stay present, and laugh when you wobble. That’s what they'll remember.

📚 “I don’t know any poses.”

You don’t need to be an expert to get started. In fact, learning together can be one of the most powerful bonding experiences. There are plenty of beginner resources (including those here on our blog!) that guide you with pictures, simple instructions, and fun themes. Let your curiosity lead the way.

🐒 “My kid won’t sit still.”

Spoiler alert: most kids won’t. And that’s okay! Kids’ yoga is built around movement, imagination, and play—it’s not meant to be quiet and still all the time. Giggling, jumping, and wiggling are not distractions—they're expressions of engagement. The more freedom you allow in the beginning, the more trust and routine you’ll build over time.

😂 “I’ll look silly.”

Maybe! But that’s part of the magic. When kids see you step out of your comfort zone, they learn that it’s safe to be silly, try something new, and not be perfect. It builds confidence, connection, and emotional safety. Plus—what a relief to just play together without pressure.

Remember: There’s no “wrong” way to practice yoga with your child. The only mistake is waiting until you feel “ready.” The truth is, you’re already enough—just as you are. And your child doesn’t need a perfect yoga teacher. They just need you.

“Children don’t remember what you said. They remember how you made them feel.”

🎈 The Golden Rule: Keep It Simple and Fun

If there’s one rule to remember when starting yoga with your child, it’s this:

Simple + Fun = Successful

You don’t need a fancy studio, expensive props, or hour-long routines to make yoga meaningful. In fact, the best parent-child yoga moments are often spontaneous, silly, and filled with laughter.

Here’s how to follow the golden rule in real life:

⏱️ Short Is Sweet

Kids thrive on rhythm and repetition, not length.Even just 5 to 10 minutes of movement and breath can help them reset, reconnect, and release energy. Think of it as a “mindful snack” rather than a full meal. Start small, and let your practice grow naturally over time.

🐻 Make It Playful

This is where the magic happens.Use animal poses, sound effects, silly names, or act out a story together.

Try:

Roaring in Lion’s Pose
Slithering into Cobra Pose
Balancing like a flamingo in Tree Pose

Kids love using their imagination and senses—it’s how they learn. When yoga becomes a game or a story, they’ll beg to do it again.

🤝 Engage Together

Partner poses and mirror games create opportunities to bond physically and emotionally. Try:

Sitting back-to-back for a breathing exercise
Holding hands in a seated twist
Taking turns “leading” a pose for the other to copy

These shared experiences help your child feel seen, safe, and connected. Plus, they help build trust and communication without words.

🔁 Stay Flexible (Literally and Figuratively)

Let go of perfection.Some days your child may be giggly and wiggly, and other days they’ll be focused and calm. That’s normal.

If your plan doesn’t work out—pivot, pause, or just cuddle instead. What matters most isn’t what poses you do, but the feeling your child walks away with.

“In children’s yoga, consistency beats intensity every time. A little joy every day is better than a big production once a week.”

Starting a yoga practice doesn’t require doing everything “right”—it only requires showing up with presence and playfulness. Trust that your child will feel your energy more than your form.

🪷 Step-by-Step: How to Start a Routine Together

Starting a yoga routine with your child doesn’t need to be perfect—it just needs to feel safe, consistent, and enjoyable.

Here's a gentle, approachable roadmap to begin:

🕰️ 1. Pick a Consistent Time

Choose a window in your day when your child is calm and receptive—not overly tired or overstimulated.

Some popular options include:

After school (to release the day’s energy)
Before bedtime (to ease into sleep)
Saturday mornings (as a grounding family ritual)

Start with just 1–2 times per week. The goal is to create consistency without pressure. Kids respond well to routines that feel predictable and cozy.

🤸‍♂️ 2. Choose 3–5 Simple Poses

Start with poses that are easy to learn and feel good in their body.

You don’t need a perfect sequence—just a few familiar shapes that invite movement and focus:

🏔️ Mountain Pose (Tadasana) – Stand tall like a mountain to feel strong and grounded
🌳 Tree Pose (Vrksasana) – Practice balance while “growing” like a tree
🐶 Downward Dog (Adho Mukha Svanasana) – Stretch the body like a playful puppy
🐈 Cat-Cow (Marjaryasana-Bitilasana) – Warm up the spine with animal sounds
🌙 Child’s Pose (Balasana) – Rest and reset in a safe, folded position

Use animal sounds, imaginative cues, or act out a mini adventure to bring the poses to life.

🌬️ 3. Add a Breathing Moment

Breathing is the secret superpower of any kids’ yoga practice.

Try one of these:

🎈 Balloon Breath – Inhale and raise arms like blowing up a balloon, exhale and float arms down
🔢 Counting Breath – Inhale for 4 counts, hold for 4, exhale for 4
🐝 Bumblebee Breath – Hum gently as you exhale to soothe the nervous system

Breathe with them. Make it visual, make it sound-based, or simply count together.

🎵 4. Make It Engaging

Children learn best when they’re engaged in play.

Try adding:

🎶 Soft music or nature sounds in the background
🧸 A favorite stuffed animal as a “yoga buddy” who copies the poses
📖 A story or theme (like going on a jungle adventure or floating through space)

Ask questions like, “What animal should we pretend to be today?” to make it interactive.

🤗 5. End with a Calm Pose or Cuddle

Every session should close with rest and connection.

Try:

🛏️ Savasana (Rest Pose) – Lie down with a blanket and listen to soft music
🤲 Back rub or gentle shoulder squeeze – Helps them relax and feel nurtured
❤️ Affirmation whisper – Say “You did great today” or “I love our yoga time together”

Even if your session was just a few minutes, ending it with calm helps your child associate yoga with peace, love, and regulation.

Yoga with your child is not about getting it “right.” It’s about getting present.

🗓️ Sample Weekly Routine (Just 5 Minutes a Day)

A little yoga every day can go a long way—especially when it’s playful, simple, and woven into your regular rhythm. This sample weekly routine is designed to help you build consistency without overwhelm.

Just five minutes a day is enough to create connection, calm, and healthy habits:

🌞 Monday – Morning Motivation

Routine: Gentle stretch + positive affirmationExample: Reach tall like a tree, breathe in deeply, and say:“I am strong. I am ready. Today is a good day.”☀️ Kick off the week with intention and energy.

🕓 Tuesday – Afternoon Reset

Routine: Play Yoga Freeze DanceDance freely to fun music, and when the music stops—freeze in a yoga pose (like Warrior, Tree, or Downward Dog).🎶 Perfect for releasing after-school energy and sharpening focus.

🌙 Wednesday – Wind-Down for Bedtime

Routine: Child’s Pose + Rainbow BreathingKneel, fold forward into Child’s Pose, and breathe slowly while imagining a rainbow painting the sky.🌈 A gentle transition into rest and relaxation.

📚 Thursday – Story Yoga

Routine: Act out a favorite storybook using yoga posesExample: Read “The Very Hungry Caterpillar” and do yoga poses for caterpillar, butterfly, fruit, and moon.📖 Blend literacy, movement, and imagination.

🌳 Friday – Partner Yoga Fun

Routine: Try Tree Pose TogetherStand side by side, lift one leg, and hold hands to balance like a forest. Laugh, wobble, and support each other.🌲 Great for bonding, trust, and balance.

🌿 Saturday – Outdoor Yoga

Routine: Bring your mats outside for nature-themed yogaDo poses inspired by animals, trees, and bugs: Cobra, Butterfly, Downward Dog. Listen to the birds as background music.🧘‍♀️ Breathe in the fresh air and move in the sunshine.

🎧 Sunday – Calm & Cozy

Routine: Guided meditation or body scan with soft musicLie down with a cozy blanket and listen to a 5-minute meditation like Floating on a Cloud.💤 Nurtures rest, grounding, and reflection before a new week.

💡 Tip: Print or draw this weekly routine and hang it where your child can see it. Let them decorate it and check off each day like a fun challenge!

🔁 Tips for Building Consistency

Creating a consistent yoga habit with your child doesn’t mean doing the exact same thing every day—it means making yoga a natural, welcomed part of your week.

These tips help make practice feel effortless and joyful:

🧘‍♀️ Create a Cozy Yoga Corner

Designate a small area in your home for yoga and mindfulness.

Add:

A soft mat or blanket
A few favorite stuffed animals
Calming visuals (like a rainbow poster or affirmation cards)
A small bin for props (feathers, breathing jars, eye pillows)

Why it works: A dedicated space builds routine and signals, “This is our special time.”

🗓️ Use a Visual Tracker

Print a simple calendar, sticker chart, or coloring page.

Let your child:

Place a sticker each day you practice
Color in a yoga-themed shape (like a pose or sun)

Why it works: Visual progress is fun and rewarding for kids—and helps them take ownership of the routine.

⏰ Set Gentle Reminders

Use a phone alarm, daily sticky note, or Alexa reminder to prompt practice time.

You could say:

“It’s Yoga Adventure Time!”
“Let’s do our Rainbow Breathing before bed!”

Why it works: Consistency is easier when it becomes part of the rhythm—just like brushing teeth.

🙌 Celebrate Connection

After each session, share a “yoga high-five,” a hug, or a calm cuddle.

End with:

“I loved doing that with you.”
“You were strong and peaceful.”

Why it works: Positive reinforcement turns yoga into a connection ritual—not a task.

🔄 Honor the Flow

Some days your child might be giggly or unfocused—and that’s okay. Stay flexible. Skip it, shorten it, or switch to something more playful. The goal isn’t perfection—it’s presence.

Why it works: Meeting your child where they are helps them feel safe and supported, not pressured.

💬 Encouragement for Parents Who Are Brand-New to Yoga

You don’t need to be an expert. You just need to be present.

Your child doesn’t need the perfect pose or a flawless sequence.

What they do need is you—your attention, your effort, your willingness to show up and try something new together.

“You can’t pour from an empty cup—yoga fills yours and teaches your child to fill theirs.”

Starting a yoga routine isn’t about knowing Sanskrit pose names or mastering balance.

It’s about:

Slowing down when life feels fast
Noticing the moment instead of rushing past it
Modeling self-care in a way your child can see and feel

Even if you’ve never done a single yoga pose before, every deep breath you take and every small movement you try is sending your child a powerful message:

"Taking care of our bodies and minds is important—and we can do it together."

Let go of the pressure to do it “right.”

Let it be silly, wobbly, giggly, or quiet.

There is no wrong way to begin a meaningful habit of connection.

You’re not behind—you’re beginning something beautiful. And that’s more than enough.

📚 Resources for Getting Started

Yoga with Adriene – Yoga for Beginners (YouTube)
“Good Morning Yoga” by Mariam Gates (great for reading & moving together)
Little Flower Yoga – Parent & educator-friendly programs
GoNoodle – Movement videos with mindfulness for classrooms and homes
Harvard Mindfulness Research – https://www.health.harvard.edu/mind-and-mood/mindfulness

✨ Starting a yoga routine with your child doesn’t have to be complicated. In fact, the simpler and sillier, the better! Whether you stretch for five minutes in pajamas or make lion noises in Downward Dog, you’re planting powerful seeds of connection, self-regulation, and joy.

At Root and Roar Yoga, we believe that yoga isn’t just a practice—it’s a pathway to deeper presence with our children.

Stay groovy little yogis,

Jordan