Hey Friends! Today I am sharing with you a family-friendly yoga routine. This routine is a great way to exercise together as a family. Exercise for moms is so important, but when you can add in your family, you turn it into a great bonding experience.
This family-friendly yoga routine is fun and easy and is a great way to not only stretch and exercise, but it helps everyone relax and spend time together. Yoga is so beneficial for the mind and the body, and it’s great when you can pass that on to your kids.
Plus, this is a great opportunity to help teach some lifelong healthy habits!
You can do this routine at home or outdoors. All you need is a yoga mat or two and some free space. They have some really fun yoga mats for kids you can find here*. This one is my daughter’s favorite.
The moves included are simple and perfect for beginners or those who don’t have great balance yet. To do the routine, just gently move through each of the poses and hold for 3-5 slow, deep breaths each pose. I suggest 3 breaths if you are working with younger kids. Use 5 breaths for those with a little more balance and ability to stay still.
Move through the sequence twice. It should take you about 15-20 minutes depending on everyone’s skill level. Sometimes it takes my daughters and me a little longer because someone starts giggling as they lose their balance.
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Family-Friendly Yoga Routine:
1. Mountain Pose
Stand with your feet together and your hands at your side. Keep your weight evenly spread across your feet. Hold for 3-5 slow breaths.
2. Standing Half Forward Fold
Move your feet hip-width apart. Bend at the hips and reach your hands towards your toes. Keep a straight back and look slightly ahead. You can get a yoga block* to rest your hands on, or rest them on your shins. Hold for 3-5 slow breaths.
3. Plank Pose
Place your hands on the outside of your feet. Walk your feet back into plank pose. Your hands should be directly below your shoulders. Try to keep a straight line between your head and your feet. Pull your tummy in and hold for 3-5 slow breaths.
4. Downward Dog
Keep your hands and feet where they are and raise your hips into the air for downward dog. Try to push your heels to the floor or pedal your feet. Hold for 3-5 slow breaths.
5. Warrior I: Right Leg Forward
Bring your right leg forward in between your hands. Raise your chest into the air and place your arms up next to your ears, hands together reaching for the sky. Your right leg should be bent at 90 degrees. Your back leg should be straight, with your left foot flat and pointed diagonally away from your body. Hold for 3-5 slow breaths.
6. Warrior II: Right Leg Forward
Bring your arms down and hold your right arm out in front over your right leg, and your left arm out behind you over your left leg. Rotate your hips open to the side. Slide your back foot, so it is parallel with the back of your mat. Look out over your right arm and hold for 3-5 deep breaths.
7. Triangle Pose: Right Side
Slowly straighten your right leg and shift your weight back towards your left hip. Bring your right hand down to rest on your right shin. Lift your left arm up and reach your fingers toward the sky. Look up to your left hand and hold for 3-5 slow breaths.
8. Triangle Pose: Left Side
Slowly straighten up. Rotate your right foot parallel to the front of your mat and rotate your left foot to point towards the back of the mat. Shift your weight towards your right hip. Bring your left hand down to rest on your left shin. Lift your right arm up and reach your fingers toward the sky. Look up to your right hand and hold for 3-5 slow breaths.
9. Warrior II: Left Leg Forward
Gently raise your chest up. Raise your left arm and reach it out in front of you. Lower your right arm and hold it out behind you over your right leg. Bend your left leg forward and hold it at 90 degrees. Look out over your left arm and hold for 3-5 slow breaths.
10. Warrior I: Left Leg Forward
Rotate your back foot to face out diagonally. Bring both arms straight up by your ears and hold your hands together, fingers reaching for the sky. Turn your hips to face forward and hold for 3-5 slow breaths.
11. Plank Pose
Bring your hands down by your left foot and step your foot back into plank pose. Keep your shoulders over your hands and try to create a straight line from your head to your toes. Pull your tummy in and hold for 3-5 breaths.
12. Superman Pose
Lower your body to the floor and lift your arms, shoulders, and legs off the floor for superman pose. Keep your gaze forward and remember not to strain your neck. Hold for 3-5 slow breaths.
13. Downward Dog
Relax down and bring your hands by your chest. Tuck your feet under and lift your body off the floor. Push your hips up and back into downward dog. Try to push your heels toward the floor. Hold for 3-5 slow breaths.
14. Standing Half Foward Fold
Carefully walk your feet to stand in between your hands. Move your chest up into standing half forward fold. Try to keep your back flat and your head reaching forward. Rest your hands on a yoga block* or on your shins. Hold for 3-5 slow breaths.
15. Mountain Pose
Gently straighten up and return to mountain pose. Hands by your side, weight evenly spread out over your feet. Hold for 3-5 slow breaths.
16. Tree Pose: Right Leg
Shift your weight to your left leg. Start to raise your right knee. Grab a hold of your right ankle and place your right foot on the inside of your thigh. Hold your right knee open and off to the side. If you can, lift your hands into prayer pose in front of your heart. Hold for 3-5 slow breaths.
17. Tree Pose: Left Leg
Gently lower your right foot. Shift your weight to your right leg. Start to raise your left knee. Grab a hold of your left ankle and place your left foot on the inside of your thigh. Open your left knee off to the side of your body. If you can, lift your hands into prayer pose in front of your heart. Hold for 3-5 slow breaths.
18. Mountain Pose
Gently lower your left foot and evenly spread your weight between both of your feet. Hold mountain pose for 3-5 slow breaths and you are done! Congratulations!
Family-Friendly Yoga Routine
That’s it! Be sure to repeat it twice for a full workout. If you’re really ambitious and your kids are more patient than mine, feel free to do it more than twice! I hope you enjoyed this routine.
If you tried the routine, be sure and tell me how it went! Also, let me know of any other great family-friendly yoga routines you know about. You can comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest here for other great family-friendly workouts.
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I’m a busy mom of 3 turned Health and Fitness Coach and Self Defense Instructor. I help inspire other moms to reach their health, fitness, and weight loss goals. You can usually find me chasing my kiddos around, training Brazilian Jiu-Jitsu, or sneaking away to read romance novels. About Me