Mindfulness has become a buzzword in recent years, with schools, parents, and mental health professionals advocating its benefits for children. Mindfulness is the practice of focusing one’s attention on the present moment and accepting it without judgment. It is a powerful tool for improving emotional regulation, reducing anxiety, and increasing resilience in children. However, before kids can fully engage in mindfulness practices, it’s essential to prepare their bodies with yoga movements.

Why Yoga Helps?

Yoga movements can help children tune into their bodies and calm their minds, making them more receptive to mindfulness practices. The physical postures, or asanas, in yoga are designed to stretch, strengthen, and balance the body, releasing tension and promoting relaxation. The practice of yoga is also linked to improved emotional regulation, which is an essential component of mindfulness.

What the Research Says:

Research backs up the importance of yoga movements as a preparation for mindfulness. A study published in the Journal of Child and Family Studies found that children who participated in a yoga and mindfulness intervention had significantly better emotional regulation and lower anxiety levels than those who did not. Another study, published in the Journal of Developmental and Behavioural Paediatrics, found that children who practiced yoga had improved attention and reduced hyperactivity.

Why Yoga Before Mindfulness 

Yoga movements are essential to do before mindfulness for kids and teens for several reasons.

  • First, yoga helps to prepare the body and mind for mindfulness. It is important for kids and teens to be physically relaxed before they can be mentally relaxed. Yoga helps kids and teens to release tension, the fidgets, relax and become more aware of their bodies, which is the first step to being mindful.
  • Second, yoga encourages kids to focus on their breath. Mindfulness is all about being aware of the present moment and being aware of one’s breath is a key part of that. By doing yoga, kids and teens will learn to focus their attention on their breath and become more aware of the present moment.
  • Third, yoga helps kids and teens to develop physical confidence and strength. Mindfulness is all about being comfortable in one’s own skin and yoga helps kids and teens to feel more confident in their bodies. This is important for mindfulness because when kids and teens feel good about their bodies, they can be more open to the present moment.
  • Finally, yoga helps to build a strong connection between the body and mind. This is important for mindfulness because when the body and mind are connected, it is easier to be present and aware.

So, before diving into mindfulness practices with children, consider incorporating some yoga movements to help them prepare both physically and mentally.

Here are ten top tips for integrating yoga movements before mindfulness practices:

  1. Start with a short centring activity. Just a few seconds long to help children transition into a calmer state.
  2. Introduce basic warm up poses. Start with yoga poses that are accessible to all children, and that warm up the body: such as downward-facing dog, child’s pose, cobra and cat pose.
  3. Use storytelling. Incorporate storytelling to make the yoga practice more engaging for children. For example, when practicing tree pose, imagine being a tall, strong tree rooted in the ground.
  4. Practice partner poses. Partner poses can be a fun way to build social skills and trust while also incorporating movement. Examples include back-to-back chair pose and partner boat pose.
  5. Encourage mindful movement. Encourage children to move mindfully and slowly, paying attention to their breath and sensations in their body.
  6. Use props. Children LOVE Props; like teddies, pin wheels, books, and bolsters. They help capture attention, connect children to the practise, and if using yoga props can help children achieve proper alignment and deepen their poses.
  7. Incorporate breath work. Incorporate breathing exercises, such as deep belly breathing or alternate nostril breathing, to further calm the mind and body.
  8. Practice balance. Balance poses such as tree pose and warrior III can help children develop physical and mental balance and focus.
  9. End with relaxation. End the yoga practice with a brief relaxation exercise, such as guided visualisation or savasana, to help children integrate the practice and transition into mindfulness practices.
  10. Keep it fun, whilst making it meaningful. Remember that the more fun children have, the more they enjoy the practise. (

Incorporating yoga movements into your mindfulness practices can help children develop greater self-awareness, emotional regulation, and focus. As yoga teacher and author Shakta Khalsa notes, “Yoga teaches children that they are in charge of their bodies, their thoughts, and their feelings. They learn that they have the power to control their responses to whatever comes their way.”

By giving children the tools to cultivate their inner strength and resilience, we can help them navigate the challenges of life with greater ease and confidence.

To learn more about teaching yoga and meditation to kids and teens, check out our ONLINE & IN-PERSON Kids Yoga Certification Course,where you will learn hundreds of ideas, tips and tools to share with your little ones, or be certified & equipped to teach an impactful and successful Kids Yoga Class.