Starting the day with energizing yoga poses and positive affirmations is a wonderful way for kids to feel empowered, focused, and ready for the day ahead. Incorporating yoga into the morning routine not only promotes physical health but also enhances mental clarity and emotional well-being. “Yoga in the morning allows kids to energize their bodies through breathing and movement while also helping them to manage their feelings and fill their minds with positive thoughts,” says Katrina Lien, Program Development Specialist and Certified Children’s Yoga Instructor at Sanford fit. These simple yet energizing yoga poses and affirmations are easy to follow and help build strength, flexibility, and a positive mindset. Let’s explore energizing yoga poses and affirmations to help kids start their day feeling strong, confident, and happy.
Throughout this yoga flow remember to inhale positive feelings and exhale negative ones.
1. Child's Pose
Start kneeling on all fours with your big toes touching. Sit your hips back toward your heels and walk your arms out in front. Press your chest towards the ground. Rest the forehead on the ground and breathe deeply. This calming pose helps kids relax and center themselves. As you breathe in deeply, think to yourself: “Today is a new day.” This simple affirmation reminds children that each new day is an opportunity for fresh beginnings and endless possibilities. 2. Camel Pose
From a kneeling position, gently lean back and place your hands on your lower back or reach for your heels. Lift your chest toward the sky and feel the strength in your body. As you hold the pose, repeat: “I am strong.” This affirmation helps kids connect with their inner power and resilience, helping them feel physically and emotionally strong. 3. Half Camel Pose Move into Half Camel Pose by coming up from Camel and reaching one arm toward the sky while the other hand gently touches your heel or lower back. This modification builds bravery and confidence. As you stretch and hold, affirm: “I am brave.” This simple statement encourages kids to be courageous and face challenges with confidence. 4. Downward Dog
Now, move into Downward Dog by lifting your hips up, forming an upside-down “V” shape with your body. Keep your hands shoulder-width apart and feet hip-width apart. As you hold the pose, think about being kind to others throughout your day. Repeat to yourself: “I am kind to others.” This affirmation reinforces the importance of kindness and compassion. 5. Cobra Pose
Lying on your belly, place your hands by your sides with the palms of your hands on the ground. Use your lower back muscles to lift your chest up off the ground. Keep your hips and tops of feet on the ground. Breathe deeply. As you stretch your back, think about how thankful you are for your body. Affirm: “I am thankful for my body.” This affirmation promotes gratitude and body positivity, reminding kids to appreciate the strength and health of their bodies. 6. Downward Dog Return to Downward Dog for a moment of reflection. As you breathe deeply, focus on being kind to yourself and giving yourself the same compassion you show to others. Affirm: “I am kind to myself.” This reminder helps kids build self-love and practice self-compassion. 7. Forward Fold
Walk your feet towards your hands and fold forward, letting your head hang toward your knees. As you hold the pose, reflect on how much you are learning each day, no matter how small the lessons might be. Affirm: “I am learning every day.” This affirmation encourages a growth mindset and reminds kids that every day is an opportunity to discover new things. 8. Crescent Pose
Step back into a high lunge position. Lift the back heel so your weight is on your back toes. Bend the knee of your front leg so it is stacked over your ankle, toes facing forward. Keep your stomach muscles tight, reach arms to the sky, palms of your hands facing each other. Look forward. As you hold this pose, think about how smart and capable you are. Repeat: “I am smart.” This affirmation helps kids embrace their intelligence and feel confident in their abilities. Switch legs and repeat the pose. 9. Warrior II Pose
Step your left leg back and align your heels. Bend the knee of your front leg so it is stacked over your ankle, toes facing forward. Straighten your back leg and point your toes to the side. Bring your arms to shoulder height and straighten them out in a “T” at your sides, palms face down. Look over the fingers of your front arm. Affirm: “I am full of energy.” This positive statement energizes kids and helps them feel ready to take on the day with strength and enthusiasm. Repeat the pose with the other leg. 10. Triangle Pose Keeping both legs straight, shift your arms and weight forward while lowering your right hand towards the ground. Raise left arm in the air, keeping arms in a straight line. As you open your chest and stretch, think about the possibilities of the day ahead. Affirm: “Today will be a great day!” This optimistic affirmation helps kids start their day with a positive and hopeful mindset.
To complete the yoga flow, have your child find a comfortable seated position and gently close their eyes. Guide them to take three deep breaths, inhaling positivity and exhaling any negative thoughts or stress. Encourage them to feel the power of the affirmations they've practiced filling their mind and body with peace and confidence. Remind them to carry this calm energy with them throughout the day.
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