I’m so excited to welcome Natasha to my blog! She is a family yoga teacher who has been supporting children and their grown-ups with yoga since 2017.
Based in Dublin, she lives with her two kids, two cats, and a turtle – who, according to her, is the calmest in the house! Natasha specialises in making yoga and mindfulness fun, accessible, and something the whole family can practice together.
Today, she shares five simple and playful yoga practices you can start with your children right away.
Quick & Easy Yoga Practices for Families
When Verena asked me to share something with you, there was soooo much that came to mind…. Was I going to write about the benefits of practicing yoga with children, tips to get started, what it can help with, what yoga is and what it isn’t, why yoga is good for the nervous system, stress responses in kids, etc.?
Then I thought about what you’d actually really be interested in. You don’t have time to muck about so to speak. You want quick, actionable practices that you can practice today. No fluff.
And that is what I am going to give you.
So, hi! My name is Natasha. I am a family yoga teacher. It is hard to admit this, but some of the kids that I have taught are now grown-ups – I’m still in shock!
I have two kids of my own and when I’m not hiding in the other room with my cup of coffee and some biscuits with dark chocolate on (because no one is stealing them), I love to practice yoga with them. It has been a really special practice for us, and I’m so happy that I get to share it with them and now I’m going to share it with you too!
Here are 5 fun practices you can do with your children. These are simple practices that you can start doing together, today!
Practice 1: Breathing Buddies
Using your child’s favourite teddy makes this practice so fun!
How it works: Have each family member lie down with a teddy on their belly (we have also used toy cars!). Ask everyone to take slow breaths, noticing how our “buddy” rises and falls with each inhale and exhale.
Why it matters: Deep breathing supports nervous system regulation, eases anxiety, and helps with emotional balance. It’s a gentle introduction to breath awareness, giving kids (and adults) a tool to manage stress.
Practice 2: Animal Poses Adventure
There are so many poses inspired by animals and nature. We can explore those poses while unleashing our own inner animal too.
Remember, yoga with kids doesn’t always look the same as the adults classes you may be used to – you can explore these poses playfully – and even a little noisily if that works for you.
How it works: How many animal poses can you think off? We’ve got our downward dog, our cobra pose and even getting a little creative with hopping like a frog in Malasana. If you don’t know much yoga poses, make some up together! There is always time to learn and explore yoga together but if you’re just starting out, focus on moving mindfully and joyfully. We even have the odd dance party during our yoga time together. Encourage playfulness by creating a story as you move through a jungle or ask your child how that animal would move.
Why it matters: Yoga poses for kids improve flexibility, balance, and coordination while inspiring creativity. Plus, moving and laughing as a family strengthens your bond and helps you all to let go of stress and have fun together.
Practice 3: Gratitude Jar
Yoga isn’t just about the poses, or even the breath. It is also mindful practices such as gratitude. One thing we practice in Yoga is Santosha. One way we can do this is by practicing gratitude. By practicing gratitude we are becoming more aware of small joys or glimmers, as I like to call them with my kids.
How it works: Decorate a jar, a box or even a cup together with your child. You can keep it simple or make it absolutely fabulous – your choice, or maybe your child’s choice anyway!
Cut up small strips of paper and grab a pen. Keep these strips of paper and pen next to the jar and keep the jar somewhere it won’t gather dust and be forgotten. You could place it in the middle of your dining table or on your bedside locker – somewhere that works for you. This will help you with the next part!
Write 3 things that you are grateful for each day and put them in the jar. See if you can keep it going for the whole month and then empty it out and reflect on all those beautiful moments and things that you wrote down together.
Why it matters: This activity adds structure to your mindfulness routine and ensures that practicing yoga feels lighthearted rather than like a chore. Over time, these short bursts of mindfulness become part of your family’s rhythm.
The more we look for and express our gratitude, the easier it becomes to see all the good things in life. This can really help with a positive growth mindset.
Practice 4: Tree Pose Challenge
You can practice this challenge with any pose! It is a great way to explore more yoga poses together, even if you are only just learning them. I love it because it shows that there isn’t just one way to practice a pose, instead we get to explore movement in a way that feels good for us. You can use props, work together and just have fun with it.
How it works: Together, explore how many different ways you can practice tree pose. Try standing, laying down, partner poses, or even balancing on your side. Set a timer for one minute to get creative (or longer if you’d like to).
Why it matters: This challenge encourages body awareness and flexibility, while also introducing playful problem-solving. It teaches kids that there’s more than one way to approach balance – just like with emotions!
Practice 5: Tracing Hand Breath
This is another beautiful way to practice breathwork with children. The tracing of the hand helps children to focus and stay engaged in the practice.
How it works: Slowly trace the outline of your hand with your finger, breathing in as you trace up and breathing out as you trace down.
Why it matters: This is a simple and powerful technique to help children focus on their breath in moments of big overwhelming emotions (It is important to introduce and practice this at a time when they are already regulated before trying it during any stressful moments), providing them with an easy, calming tool they can use anywhere.
Yoga Together…
Yoga together doesn’t require perfect poses or hours of dedication. It’s about showing up as you are, together. By weaving these simple practices into your family’s routine, you create moments of calm, build emotional tools, and most importantly, foster meaningful connections with each other.
If you would like to commit to practicing more yoga and mindfulness together this month– check out my 31 Days of Calm Challenge HERE.
You can also connect with me at www.familyyogaonline.com or on my social media channels (Tik Tok & Instagram) @familyyogawithnatasha
Thanks so much for reading, I hope you enjoy your practices together!
