Kids Yoga- Downward Dog

Downward Dog (Adho Mukha Svanasana) for Kids:

Surprisingly, kids do not need any instructions on how to do this pose and they do it perfectly! For a little older ones here is how they should do it:

  1. Get on your hands and knees. Keep your wrists underneath your shoulders, and knees underneath your hips. Warm up your spine with a gentle flow of cat & cows.
  2. Press the balls of your feet to the floor bringing your tailbone up to the ceiling. Raising your knees away from the ground at the same time gradually straighten them up. If you feel tight hamstring leave your knees slightly bent, in this way you can protect your lumbar spine. The back should remain straight.
  3. You can stay in this pose for a while. Release your neck and focus on the breath.
  4. Think about your heels trying to reach the ground. They don’t need to touch it, but the intention of this movement is to bring the heels down – as much as you can.
  5. To exit, bend your knees to the ground and exhale.
  6. Stay in child pose.


A lot of young kids suffer from indigestion and get colicky, this one is perfect to relieve them of it.

It energises the body and relaxes the brain, perfect for homework breaks!

Lengthens and straightens the spine… perfect for those growing bodies…


Downward dog is a semi-inversion, and can improve your cardio-vascular system too!  If you have difficulty releasing and opening your shoulders in this pose, raise your hands off the floor on a pair of blocks or the seat of a metal folding chair. If you have a high blood pressure or headache try to support your head on a bolster or block, ears level between the arms. Remember though if you don’t feel comfortable in downward dog you need to come out of the posture, and the best – consult a good yoga teacher for more modification.

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