The benefits of yoga for kids are wide-reaching, research-supported, and more relevant than ever. Today’s world is full of short attention spans, overstimulation, and high expectations–honestly both at home and in school settings! Yoga, on the other hand, gives kids a healthy way to move their bodies, calm their minds, and regulate their emotions. It helps them build physical strength, practice social skills, and discover that their breath can be a powerful tool for navigating stressful situations—and that’s just the beginning.

As a pre/postnatal yoga teacher, former kindergarten ESL teacher, and mom of three, I’ve seen firsthand how kids’ yoga supports the whole child—body, mind, and heart. Whether in the classroom, at home, or during a yoga time routine before bed, the regular practice of yoga helps young children in ways that go far beyond flexibility. So let's get into it!

21 Benefits of Yoga for Kids

Here are 21 amazing benefits of yoga for kids (and yes, even young toddlers!):

1. Improved Attention Span

Learning to focus on different poses helps kids strengthen their executive functions—like focus, memory, and self-regulation. The growing body of research shows a strong link between yoga and improved classroom behavior. Teachers often see better participation and less off-task behavior after short yoga breaks during the school day.

I have vivid memories as an elementary school teacher of Phillip Phillips's "Home" playing while I looked around the room at my 30 first graders, all standing in tree pose. We would take 5 minutes every day (not even that much time!) to practice a few yoga poses, and it was such a beautiful, meaningful time. I hope they remember it as fondly as I do.

2. Stronger Motor Skills

Yoga supports coordination, balance, and precision. Younger children build body awareness as they experiment with movement, developing control over their growing bodies in healthy ways. This kind of sensory-motor development is essential for tasks like writing, dressing, and self-feeding.

Even as adults, we refine our proprioception when we practice yoga. For young kids, this is kind of a new concept (they honestly don't really know where their bodies are in space!), and yoga can be a really powerful tool to help them develop this.

3. Emotional Regulation

Breathing techniques and physical postures activate the parasympathetic nervous system, helping kids learn to manage big feelings in stressful situations. (Remember: parasympathetic nervous system is the opposite of the fight or flight response, so it means your body can actually calm down!) When practiced consistently, yoga becomes a go-to resource for moments of overwhelm, frustration, or anxiety.

4. Boosted Brain Function

Practicing yoga poses in sequence supports cognitive function, blood flow, and mental clarity. This is one of the most documented health benefits of yoga, even in school-age children. According to multiple review articles and systematic reviews, yoga improves reaction time, memory, and information processing in young students.

5. Better Social Interactions

Yoga in school settings encourages cooperation and empathy. Partner poses and group games teach kids how to listen, take turns, and share space—important tools for any young student. It fosters connection in a way that’s playful but meaningful.

6. More Physical Activity

Kids need movement! Yoga is a great exercise that supports physical fitness without competition. It’s a powerful way to meet movement goals in a healthy and low-pressure way, especially for kids who don’t enjoy team sports. A yoga class can be the perfect introduction to joyful movement.

7. Enhanced Academic Performance

According to Harvard Health Publishing and various research studies, yoga can improve school performance by reducing stress, increasing focus, and supporting memory. Children who practice yoga regularly are more likely to stay calm during testing and transitions.

8. A Healthy Relationship with the Body

Regular yoga practice teaches body awareness and self-respect. Rather than focusing on appearance, kids begin to appreciate their bodies for what they can do. This shift in perspective supports self-esteem and reduces early body image concerns.

9. Tools for Mental Well-being

Breathing exercises and deep breathing techniques are practical, portable tools that kids can use for years to come. These are especially helpful for kids navigating behavioral health conditions like anxiety or ADHD. In fact, yoga has been shown to be a safe and effective therapy for managing symptoms of attention deficit hyperactivity disorder.

10. Calmer Energy Levels

Yoga helps balance hyperactivity with focus and stillness. A quick child’s pose or forward fold can do wonders for grounding a child in the present moment. Even just three deep breaths can reset the nervous system and help a child re-engage in learning or play.

11. Opportunities for New Words & Concepts

Children’s yoga introduces rich vocabulary, from animal names to verbs to body parts. As a TESOL-trained educator, I love how the learning process is woven through movement. Poses like downward dog, cobra, or eagle become new words with physical anchors, reinforcing language acquisition and comprehension. Yoga is often a fun introduction to a new language, specifically if the poses are being taught with their original Sanskrit names.

12. Encourages Mindfulness

Mind-body connection is one of the top benefits of yoga for kids. It teaches them to notice how they feel, what they need, and how to pause before reacting. Mindfulness becomes something they practice, not just something they’re told to do.

13. Reduced Cortisol Levels

Studies have shown that yoga lowers cortisol levels in both kids and adults, reducing the long-term effects of chronic stress on the body and brain. In a time when even young children report high stress, yoga is a gentle and accessible intervention.

14. Better Sleep

Deep breaths, gentle movement, and calming routines support bedtime readiness. Cosmic Kids Yoga and simple yoga books are a great way to introduce a bedtime yoga time. Practicing yoga before bed can help children fall asleep faster and sleep more deeply.

15. Support for Kids with Special Needs

Yoga is an effective therapy for children with autism spectrum disorders and attention deficit hyperactivity disorder. It promotes self-regulation, sensory integration, and emotional connection. The American Journal of Occupational Therapy has published several studies confirming these outcomes.

16. Safe Space for Self-Expression

The practice of yoga encourages creativity and self-confidence. Kids are invited to explore, try a new pose, and move at their own pace without fear of failure. Some yoga instructors even incorporate storytelling, music, or themes to keep children engaged.

17. Increased Physical Strength & Balance

Through repeated practice, kids build muscle tone and stability—especially in the core, legs, and arms. This supports not just fitness, but also injury prevention. Physical health becomes a fun, empowering experience.

18. Deeper Connection with Caregivers

Practicing yoga together creates meaningful shared experiences. I still remember introducing Yoga Whale and Yoga Bunny to my first toddler around 14 months old. Watching his little body try to mimic the shapes and balance itself? Hilarious and adorable. These small, silly, beautiful moments are the foundation of a healthy parent-child relationship.

19. Exposure to Relaxation Techniques

From simple breathing to body scans, children’s yoga builds a toolbox of relaxation strategies they can use anytime—before a test, after an argument, or when feeling overwhelmed. As kids grow, they can carry these tools into middle and high school—and beyond.

20. Boosted Confidence & Self-Esteem

Successfully practicing a new pose gives young people a sense of pride. That feeling of “I did it!” can translate into greater confidence in school and social situations. It also teaches persistence and self-trust.

21. Lifelong Coping Skills

When kids practice yoga regularly, they internalize important life skills that will serve them well into adolescence and adulthood: breathing through challenges, staying grounded, and coming back to themselves. Yoga becomes a trusted companion through all of life’s ups and downs.

My Personal Journey Teaching Kids Yoga

Yoga has always been a big part of my life, and getting to share it with kids was easily one of the most joyful parts of my career. When I was a kindergarten ESL teacher, I took my students on a field trip to a kids’ yoga studio downtown—and it was incredible to watch them try new things, work together in partner poses, and fully embrace the experience.

Later, when I was an Early Education director (we all wore many hats!), I also taught preschool gym on Tuesday mornings. We incorporated yoga poses like cat/cow, lizard, and gorilla into our movement classes. We practiced deep breaths and even sat quietly with our eyes closed. These weren’t just cute activities—they were foundational tools for mental health and self-regulation.

Now, as a mom of three, I get to share yoga with my own kids. We don't do it as often as I'd like, but when we do, it's really special. I keep a basket of yoga mats and props available in our living room, and we just unroll some mats and work our way through the board books.

Want to Practice Yoga with Your Kids?

Start with simple routines that center around a few favorite poses or a short story. The board books I've mentioned a few times are great for this, and you can build from there. If you'd like to take things to the next level a try a full-length class (for you, though your kids can join you if they'd like!), check out my free Birth Prep Yoga Class.

I've never tried Cosmic Kids yoga, but I've always heard great things about it!

And if you're looking for a deeper dive into pregnancy or postpartum strength, flexibility, and movement that works with your daily life as a mom, my Core Power program is a great place to start. It includes breathing exercises, yoga classes, and pelvic floor release sessions that you can do in short windows of time—honestly even with your little ones watching or climbing on you. Moms deserve to feel strong, grounded, and capable in their bodies.

Final Thoughts

The benefits of yoga for kids go far beyond the mat. In a world where children face increasing stress, stimulation, and academic pressure, yoga offers a moment to pause, breathe, and come back to themselves. Whether it’s a toddler wobbling through tree pose, a preschooler trying their first deep breath, or a school-age child learning how to regulate their emotions, yoga is a gift we can offer them early—a gift that keeps giving for a lifetime.

So roll out a mat (or just use your living room rug!), turn to a favorite yoga book, and start where you are.

Do you practice yoga at home with your kids? Comment below to let me know!