Yoga poses for kids

Pick three or four poses, give them a story, and stop while your child is still enjoying it. That is the whole method. At home, children do not need correct alignment or a quiet room. They need a chance to be a lion for a minute, and an adult who is willing to roar too.

Everything here works in English, but in many Maltese homes it is more fun to call out the poses in Maltese as well. Younger children get to shout the word, and older ones can teach it to a cousin or a visiting friend.

Which yoga poses work best for kids?

Tree (Vrikshasana): siġra

Stand on one foot and rest the other against the ankle or calf, never on the knee. Grow branches with your arms, then let the wind blow. Older children can try to stay still while you count to five.

Easier: keep the toes on the floor, or hold on to a wall or an adult’s hand.

Cat (Marjaryasana): qattus

On hands and knees, round the back like a cross cat and say “miaow”. Then let the tummy sink gently and look up like a happy cat. Repeat a few times, and add a stretch of one leg behind if they ask.

Snake (Bhujangasana): serp

Lie on your tummy with your hands under your shoulders. Lift the chest a little and hiss on the way out. Malta has no cobras, but children rarely mind. Keep it low, with the hips on the floor, and do not let them push up into a big backbend.

Butterfly (Baddha Konasana): farfett

Sit with the soles of the feet together and the knees out to the sides. Flap the knees gently, and fly somewhere your child chooses, such as Gozo or Nanna’s house. Never press down on a child’s knees.

Lion (Simhasana): iljun

Kneel, sitting back on the heels. Take a big breath, then open your mouth, stick out your tongue, and let out a long, breathy roar. This is the one that makes everyone laugh, and it is a good way to let off steam after school.

Boat (Navasana): luzzu

Sit with knees bent and feet on the floor, and lean back a little. Hold behind the knees, or lift the feet a little if that feels fine. Pretend you are a luzzu, the painted fishing boat you see in Marsaxlokk and harbours around Malta, and rock on the waves. Draw an eye on a piece of card for the bow if you are feeling creative.

Easier: keep the toes on the floor.

Star (Utthita Tadasana): stilla

Stand with your feet wide and your arms stretched out, and make yourself as big as you can. Shine for three breaths, then shrink into a tiny ball on the floor and burst back out.

Humming bee (Bhramari): naħla

Sit comfortably and breathe in through the nose. Then hum on the way out, like a bee, for as long as is easy. Do not ask children to hold their breath at any point. This one suits bedtime, or the back seat on the way home from a long day.

Finish with a minute of rest lying on a towel, with a soft toy on the tummy to ride up and down with each breath. Younger children may manage only 30 seconds, and that still counts.

How do you keep children safe?

Children’s joints are still developing, and a child can be very bendy without being strong. A few simple rules cover most of it.

• Never force a stretch. Do not press on a child’s back, knees or neck, and do not praise them for being bendy.
• Skip headstands, shoulderstands and strong backbends. Leave these out of home practice entirely.
• Stay close during balances. Clear away toys and low furniture first.
• Let them breathe normally. Avoid breath holding and forceful breathing exercises.
• Wait after a big meal. An hour or so is sensible before anything lively.
• Stop for pain, dizziness or distress. If your child has a health condition, a recent injury or surgery, check with your doctor before starting.

Local homes bring a couple of extras. Polished tiles and stone floors are slippery in socks, so go barefoot on a mat or rug. If you use the roof, keep the session to the middle of the space with an adult beside them, and do not attempt balances near a low wall.

Yoga can be a lovely way to calm down, but it does not replace professional support if a child is struggling with anxiety, attention or their mental health.

How do you fit yoga into a Maltese family week?

Short and regular works best. Try five minutes before the homework comes out, or a humming bee at bedtime. On a wet November afternoon, when the park is out and everyone is stuck indoors, the whole set makes a decent game.

In the long summer holidays, hot afternoons are hard on everyone. Save it for early morning or the evening. If you take it outside, bring hats, sun cream and water. Children overheat quickly and do not always say when they feel unwell, so do not make it a midday beach activity.

Beaches and parks can be great fun at the right hour:

• Sand is a soft place to fall out of tree and star, and a sandy beach like Mellieħa Bay is good for bare feet early in the day. Avoid rocks, which are sharp and slippery.
• Ta’ Qali National Park has open ground and a children’s play area, so you can run the wriggles out first.
• Buskett Gardens has shade, and plenty of real trees to copy for siġra.

If older children want a challenge, try twin tree or back-to-back breathing from our partner poses guide. Parents who want to learn the adult versions can start with our poses for beginners.

Where can children do yoga classes in Malta?

If your child takes to it, a class adds a teacher, other children and proper games. Our kids’ yoga guide covers ages, what to ask about training and safeguarding, and how to choose. In short, these are the providers listing classes for young people:

Timetables shift with the school year, so contact the provider before you travel. If a studio also teaches heated classes, confirm that the kids’ class is at normal room temperature. You can compare wider costs on prices, look for one-off workshops on what’s on, or browse all studios by area.