Rainbow Chakra Yoga for Kids — Printable Cards & Lesson Plan

When “calm down” isn’t enough

Most kids don’t have the words yet for what’s happening inside them. You can say “calm down,” but a wound-up kid doesn’t know how — and “sit still and breathe” rarely lands in the moment.

This Rainbow Chakra set gives them something concrete instead: a color, a pose, and a feeling they can actually move through. Each card connects one color of the rainbow to a yoga pose and a kid-friendly idea, so the whole abstract world of emotions and energy becomes something they can see, do, and remember.

And because it comes with a full mini lesson, you’re not left wondering how to turn a stack of cards into an actual class. The plan walks you through it, the rainbow breathing gives kids a way to settle, the freeze-dance game burns off the wiggles, and a guided relaxation brings everyone back down to calm.

You don’t need to know anything about chakras to use it. The lesson does the teaching — whether you’re a yoga teacher leading a room or a parent on the living room floor, you just read it and go.

What’s inside

• 14 printable rainbow chakra yoga pose cards — each with the pose name and a simple description, one color at a time
• A mini lesson plan that walks you through the whole class start to finish — welcome, warm-up, breathing, the rainbow pose journey, and a calm close. No planning from scratch.
• A rainbow breathing activity with a trace-the-rainbow visual to help kids settle and self-regulate
• A Rainbow Chakra Freeze Dance game — dance, freeze in a color’s pose, say its mantra, climb the rainbow (with K–2 and older-kid variations)
• Two creative projects — rainbow mantra bookmarks and a “My Rainbow Body” coloring page to take the practice off the mat
• A guided rainbow relaxation — a read-aloud savasana visualization to close the session
• Original Kumarah illustrations by Zeindee, with the diverse representation our cards are known for — every child who looks at these cards can find one that looks like them
• Print-and-go format: print once, laminate if you want, use it for years

Ways to use it

• As a full class or family session — follow the lesson plan from breathing through the rainbow flow to a calm finish
• As a feelings check-in — your child or class picks the color that matches their mood and moves through that pose
• As a calm-down tool — a quiet, self-directed way for a dysregulated child to reset, in the studio or in their room
• As a game or choice board — lay the cards out and let kids choose, or run the freeze dance for a high-energy group
• As a bedtime or take-home practice — the bookmarks and breathing keep it going long after class end

Works for ages 6–12 and flexes easily up or down. In a yoga studio, a living room, a homeschool morning, or a bedtime wind-down — anywhere kids need a way to name what they’re feeling and do something about it.

Print it tonight, use it tomorrow.