Yoga poses can be a great way to help kids calm down, but where do you start?
Kids can get overwhelmed by their emotions easily. When they are upset, the emotional side of their brain isn’t communicating with the rational side, which actually regulates emotions.
Whether they are stressed, worried, or got into an argument, figuring out how to successfully calm down is a useful skill they will use their entire lives.
Learning how to unwind from stressful situations can be tough, but knowing will help both you and your kiddos in the long run!
There are a few ways to calm down depending on the situation.
Creating a ‘calm zone’ can be very effective. This is a designated space where children can go to self-regulate their emotions during stressful situations.
Breathing techniques are always a good choice, but telling someone to breathe when they’re upset doesn’t do much unless they actually know proper techniques. Encourage them to take a few deep breaths to help manage their emotions.
Here are some good first steps to help kids calm down
- Make sure to calm yourself down first. You can’t effectively help your child if you are still upset yourself.
- Have them drink a glass of water. Most of the time when someone is upset, they forget to hydrate and drinking water is proven to reduce stress. By drinking water, kiddos get a chance to calm down and focus on rehydrating. Not getting enough water is actually linked to anxiety, attention span, and concentration!
- Validate your child’s emotions. Let them know that you accept their feelings and understand them. This isn’t agreement, but nonjudgement.
Yoga is another excellent idea because it gets you moving and focused on the task at hand! Calming yoga poses give calm kids a chance to relax and use other coping skills they have already learned or practice ones they haven’t.
Doing calming yoga poses actually triggers your body’s relaxation system by raising the hormones that reduce blood pressure and lowering your heart rate! Incorporating yoga into the bedtime routine can help children feel grounded and comforted.
Keep reading for specific yoga pose ideas, or check out these themed yoga poses here.
Stay on top of Stress and Emotions for Kids
Before we get into some great tips for calming down, here are some awesome things to do before your kiddo gets upset. Try these to prevent big emotions from overwhelming your little ones (and yourself)!
- Go outside! Being under the big blue sky has many health benefits for kids. Their fight-or-flight mode calms down, regulates a healthier sleep cycle, and relieves tension in their bodies.
- Listening to calming music will help relax and recenter yourself.
- Journaling can be great too. It lets kids express their emotions in a safe and secure way where they can work through their feelings before they get too overwhelming. Use Silk and Sonder as a daily mindfulness journal for you AND your kids.
- Talk to them! Let your kiddos know you are there for them and will listen. Even if you don’t agree with their outburst, this will show your kiddos that they won’t be judged and builds healthy communication skills.
- Listen to some calming music from these excellent videos on Youtube.
- Mozart for Babies (Soft Lullaby Bedtime Music) by Baby Relax Channel
- Relaxing Music for Children (Be Calm and Focused with Cute Animals) by KIDZEN Music
- Happy Relaxing Guitar Music for Children by OCB Relax Music
- Relaxing Disney Piano Music by The Soul of Wind
Managing stress and other big emotions is an important process. Learning how to do this as a kid will help in managing stress for the rest of their lives.
Creating a healthy coping system will improve their ability to regulate and recognize emotions, which in turn will help them become successful humans 🙂
Understanding the Benefits of Yoga for Kids
Yoga is a powerful tool that can benefit children in numerous ways. By incorporating yoga into their daily routine, kids can develop greater body awareness, improve their flexibility and balance, and enhance their overall physical and mental well-being.
Yoga can also help kids manage stress and anxiety, improve their focus and concentration, and develop better self-regulation skills. Additionally, yoga can be a fun and engaging way for kids to learn about their bodies and develop a positive self-image.
Preparing Your Child for Yoga
Before starting a yoga practice with your child, it’s essential to prepare them for the experience. Begin by explaining what yoga is and what they can expect from the practice. Do some yoga on your own while they are nearby and see if they become curious. Try yoga at home with your kids!
You can also show them pictures or videos of kids doing yoga poses to help them understand the concept. Make sure to create a calm and peaceful environment for your child to practice yoga, free from distractions and interruptions. Encourage your child to listen to their body and only do what feels comfortable and safe.
Mindfulness Meditation for Calming Upset Kids
Sometimes calming down when you’re upset isn’t easy and you need some different ways to relax. Meditation and mindfulness, as part of a calm strategy, is a great way to start.
You can practice these techniques anywhere and what works for one person doesn’t always work for another. Try some different mindfulness methods to figure out what is best for you!
Mantra: Mantras or affirmations are a tried and true method of meditation. Used for centuries and around the world, repeating phrases, words, or sounds can help you focus and relax. You can choose anything to be your mantra or affirmation, as long as it has meaning to you.
Here are a few mindfulness videos to get you started:
- 5 Minute Mantra Meditation for Beginners by Yoga with Kassandra
- Easy Mantra Meditation for Kids by Loctus Child
- 33 Positive Affirmations for Kids Self-Esteem by SandZ Academy
Guided Meditations:
Much like with mantras, guided meditations can help reinforce positive thinking and confidence. Everyone needs a little reminder to relax and deal with big emotions. You can use videos, apps like Headspace or Calm, or scripts you can find or write!
Here is a collection of guided meditation scripts you can use. You can also find other great mindfulness literacy lessons using books like the Great Kapok Tree and My Many Colored Days.
Deep Breathing:
Mindful breathing is generally used in all types of meditation and yoga. It is essential to practicing mindfulness and a great way for kids to calm down while doing yoga poses.
You might be asking, “Why do I need to learn how to breathe? It’s just an inhale and exhale.” but learning how to breathe properly is key to practicing mindfulness meditation.
It is all about intent, self-awareness, and taking a deep breath! Doing this will help regulate emotions and reduce tension.
- Start by sitting, standing, or laying down in a comfortable position.
- Feel free to close your eyes or find a spot to focus on.
- Relax your body and release tension from your jaw, shoulders, and back.
- Take exaggerated deep breaths through your nose. I like to inhale for three seconds.
- Hold your breath for a few seconds before deeply exhaling through your mouth for four.
- Continue with deep breathing while you observe the way your chest moves with each breath.
- Think about how each part of your body feels as you do this. Pay attention to the sensations around you.
- You may want to use mantras or affirmations as you breathe. That’s OK! Do whatever feels comfortable.
- Pay attention to how you feel. Acknowledge and accept each emotion in your own time before moving on to the next.
- When you are ready, open your eyes or sit up. Recognize how much more relaxed and calm you are now!
Here are some other great videos for mindfulness meditation:
- Mindfulness Meditation for Kids (Breathing Exercise/Guided Meditation) by New Horizon
- 5 Minute Easy Guided Mindfulness Meditation for Kids by Happy Minds
- 3 Minutes Body Scan Meditation (Mindfulness for Kids and Adults) by Fablefy the Whole Child
- Mindfulness Grounding Meditation for Kids by Kumarah Kids Yoga
Mindfulness and meditation can be practiced in many ways-these are only a fraction. You can also use candles, aromatherapy, and zen gardens.
Everyone uses different techniques and methods, so you have to find the ones right for you. Breathing is used in most, if not all, so I highly recommend learning how to breathe properly.
Mindfulness Crafts for Kids
Arts and crafts can be a good distraction for kiddos and also a way to help them calm down. It gives them something to focus on, keeps their hands busy, and it can be satisfying to accomplish something they can see or feel.
This lavender playdough recipe is a great way to help them craft in a way that is calming with the bonus of having a relaxing toy at the end!
Having a dedicated art area, a crafting bucket, or some dedicated wall space can be a space for kids to go to and be crafty to help manage stress.
Here is a list of my favorite kids mindfulness crafts, including:
and more!!
Yoga Poses to Help Kids Calm Down
There are several yoga poses that can help kids calm down and relax. Some of the most effective poses include:
- Tree Pose: This pose helps kids develop balance and focus, while also promoting relaxation and calmness.
- Downward-Facing Dog Pose: This pose stretches the entire body and can help kids release tension and stress.
- Child’s Pose: This pose is a gentle stretch that can help kids relax and unwind.
- Seated Forward Fold: This pose stretches the back and legs, and can help kids release tension and stress.
- Legs Up the Wall Pose: This pose is a gentle inversion that can help kids relax and calm down. My students love this one!
How to Teach Yoga Poses to Kids for Calming Down
Kids like and need to move around. A few ways to get them to calm down using movement is through dancing, walking outside, or stretching.
Yoga is another method of relaxing and it is especially useful for kids. Not only is it a great way to relax, it also reduces anxiety, stress, and boosts confidence. Try practicing these wonderful and easy calm down yoga poses with your kids! Consider incorporating a sequence of five yoga poses to help children manage their emotions effectively.
Tree Pose:
Stand up with your feet together. Bend one knee up so the bottom of the foot rests on the opposite leg. Raise your arms above your head and press palms together.
Why-This pose helps kids get centered and relaxed while improving posture.
Chair Pose:
Still standing, place your feet next to each other. Raise your arms above your shoulders and bend like you are sitting in a chair.
Why-This pose helps kids practice balance, feel grounded and focus.
Warrior 2 Pose:
Begin standing straight up. Place one leg bent in front of you while the other is stretched behind. Raise your arms straight and parallel to your legs.
Why- This yoga pose helps kids feel confident and in control while building endurance.
Triangle Pose:
Stand with your legs apart like the top of a triangle. Bend over at the waist and raise one arm above you while the other touches your foot.
Why-This pose helps stretch and release tension while encouraging confidence.
Downward Dog Pose:
Get on your hands and feet. Keep your legs and arms straight as you raise your bottom up.
Why-This pose increases blood flow and corrects posture.
Cat-Cow Pose:
Still on all fours, place knees on the ground. Keep your arms and legs firm as you arch your back up and look to the sky. Hold this pose before curving your back and looking at the ground.
Why-This pose will ease stress while improving balance and posture
Child’s Pose:
Sit on your legs and fold over your thighs. Place your arms straight out in front of you and put your head to the floor.
Why-This is a deeply calming yoga pose for kids to help them relax and remove visual stimuli.
Savasana Pose:
Lay on the ground flat with your legs straight and arms on either side of you. Place your palms flat on the ground and close your eyes. Breathe.
Why-This pose decreases blood pressure, heart rate, and anxiety.
Try these yoga videos with calming poses for kids if you are more of a visual learner.
- Calm Down Yoga Sequence for Kids by Mindful Minutes
- Yoga for Kids (Feel Calm and Relaxed) by Class Yoga Kids
- Calming Yoga for Kids by Calm Corner with Little Yogis
- Yoga Lesson for Kids on Emotions (Sometimes I Feel Like a Mouse by Jeanne Modessitt) by Kumarah Kids Yoga
Try these yoga videos with calming poses for kids if you are more of a visual learner. You can also guide your child through a yoga flow sequence to help them manage their emotions and encourage calmness.
Yoga and meditation are great ways to help kids calm down. They aren’t miracle workers though.
Talking can do just as much, if not more, to help your kiddo and encourage communication.
Validating their emotions will help them understand their feelings while also showing they can trust you to listen without judgement.
Use this kids yoga lesson plan on recognizing emotions to help get the conversation and yoga pose education going!
Kids can have a difficult time coping with the big emotions because they are overwhelming! Emotions can overwhelm even the most seasoned individual, so kids need all the help they can get.
Everyone gets upset and stressed at times, so knowing how to deal with those feelings is essential to building confidence and healthy coping and communication skills.
Use these tips and tricks when your emotions start to overwhelm you and learn how to manage your stress and anxiety is a healthy way!
Making Yoga Fun and Engaging
To keep your child engaged and interested in yoga, it’s essential to make the practice fun and interactive. Here are some tips to make yoga more enjoyable for kids:
- Use storytelling and imagination to bring yoga poses to life.
- Incorporate games and challenges into the practice, such as “Yoga Scavenger Hunt” or “Yoga Freeze Dance.”
- Use props and accessories, such as blocks, straps, and blankets, to make the practice more engaging and interactive.
- Encourage your child to create their own yoga poses and sequences.
- Play calming music and nature sounds to create a peaceful atmosphere.
Recognizing the Signs of Overwhelm
It’s essential to recognize the signs of overwhelm in your child, so you can intervene and help them calm down. Some common signs of overwhelm in kids include:
- Rapid breathing or hyperventilation
- Increased heart rate or blood pressure
- Sweating or trembling
- Difficulty concentrating or focusing
- Irritability or mood swings
If you notice any of these signs in your child, try using some of the calming yoga poses and techniques mentioned earlier to help them relax and calm down. Remember to always prioritize your child’s safety and well-being, and seek professional help if you’re concerned about their emotional or mental health.
