Yoga for Kids: The Best Poses to Build Flexibility and Confidence

Flexibility is a key part of a child’s physical development. It helps with movement, coordination, posture, and reduces the risk of injury during play. More than that, flexibility supports a child’s confidence in their own body, how it moves, stretches, and grows stronger every day.

One of the most effective (and fun) ways to improve flexibility is through kids yoga. With the right poses, children can explore gentle stretching, build healthy habits, and learn to listen to their bodies in a calm and mindful way.

In this blog post, we’ll guide you through four of the best yoga poses for flexibility, as demonstrated by Hanu in our latest video. These poses are child-friendly, safe, and offer brilliant benefits for movement and mobility.

Why Flexibility Matters in Yoga for Kids

Flexibility isn’t about being “bendy” or doing the splits — it’s about helping children move freely and comfortably in their everyday lives. As children grow, their muscles and joints are constantly adapting, and yoga helps support that development in a gentle, balanced way.

Practising yoga regularly can help children:

- Improve their range of motion and joint mobility

- Build better posture and alignment

- Release tightness from sitting or screen time

- Learn how to stretch safely and mindfully

- Increase body awareness and physical confidence

- Reduce physical tension and support relaxation

Let’s take a look at four fantastic poses that support flexibility in kids yoga.

Butterfly Pose

Why it's great for flexibility

Butterfly Pose gently opens the hips and inner thighs, areas that can get tight from sitting for long periods. It’s a calm, grounded pose that helps children settle and connect to their breath.

How to do Butterfly Pose

1. Sit on the ground with a tall spine.
2. Bring the soles of the feet together and let the knees drop out to the sides.
3. Hold the feet or ankles with your hands.
4. Gently flap the knees up and down like butterfly wings.
5. Take a few slow, steady breaths.

Tip: Encourage children to sit tall and imagine their knees floating like wings in the breeze.

Downward Dog

Why it's great for flexibility

Downward Dog is a full-body stretch that lengthens the spine, hamstrings, calves, and shoulders. It’s energising and grounding at the same time, helping children feel refreshed and focused.

How to do Downward Dog

1. Start on hands and knees.
2. Tuck the toes and lift the hips up into an upside-down “V” shape.
3. Press hands into the ground and relax the head between the arms.
4. Try to keep heels reaching toward the floor, even if they don’t touch.
5. Breathe deeply and hold for a few seconds.

Tip: Let children “walk their dog” by pedalling their feet one at a time for an extra stretch.

Cobra Pose

Why it's great for flexibility

Cobra Pose gently opens the chest, spine, and the front of the body. It helps strengthen the back muscles while also encouraging spinal mobility and deep breathing.

How to do Cobra Pose

1. Lie on your tummy with hands flat under the shoulders.
2. Keep legs extended and tops of the feet on the mat.
3. Press into the hands and lift the chest, keeping elbows slightly bent.
4. Look forward or slightly upward.
5. Hold for a few breaths, then slowly lower back down.

Tip: Remind children to keep their shoulders relaxed and breathe gently as they stretch.

Yoga Squat (Malasana)

Why it's great for flexibility

Yoga Squat is excellent for stretching the ankles, hips, and lower back. It also builds strength and stability in the legs while improving posture and grounding.

How to do Yoga Squat

1. Stand with feet slightly wider than hips, toes pointing slightly outward.
2. Bend the knees and lower into a squat, bringing the hips down toward the heels.
3. Keep the chest lifted and bring hands together at the heart.
4. Use elbows to gently press the knees outward.
5. Breathe slowly and hold the position for a few moments.

Tip: If the heels lift, try placing a rolled-up towel under them for support.

Why Hanu Moves is the Perfect Way to Explore Yoga for Kids

At Hanu Moves, we make yoga accessible and joyful for children. Through playful storytelling, easy-to-follow poses, and guided videos, children learn to move with confidence, curiosity, and care.

Whether your child is new to yoga or already exploring movement, our resources are designed to help them:

• Improve strength, flexibility, balance, and focus
• Build emotional resilience and calm
• Learn lifelong habits for wellbeing
• Connect movement with fun and imagination

With story-led adventures, quality yoga mats, and engaging videos, Hanu Moves brings movement to life for every little yogi.