Looking for a way to get active as a family? Check out this beginner family yoga routine that is perfect for all ages!
As a busy mom trying to squeeze in my workouts when I can, I love it when I can combine 2 things at once. And this beginner family yoga routine provides me with the perfect opportunity.
I get the chance to stretch, unwind, and relax while also getting to spend time with my kids. Plus, they get exposed to being more calm and relaxed in their bodies.
And it’s a great way to improve flexibility, strength, and mindfulness. Pretty much a win all around!
If you’re looking to introduce your kids to yoga or just find a way to spend time and be active together, check out this yoga routine.
I’ve included pictures of all the poses as well as directions on how to do the whole sequence! Plus, I’ve included some tips at the bottom for practicing yoga with your kids.
Ready to get started?
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Beginner Family Yoga Routine
The moves included in this family yoga routine 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 the 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.
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!
Tips for Practicing Yoga With Your Kids
Practicing yoga with your kids is great… but it’s not exactly the same as doing it by yourself. You’ll need a bit of an open mind and lots of patience.
Here are some tips to help you both get the most out of this family yoga routine.
Lead by example
The first thing you want to do is lead by example. Demonstrate how to do each of the poses and the transitions. This will give your kids a model to follow.
Some children learn much better by watching someone else than by having things explained.
Explain how to do each pose
After you demonstrate each pose, explain the steps to your kids. If they’re still young and learning language skills, use words like up, down, in front of you, behind you etc.
Use short simple directions so that it’s easy for them to understand what to do next. For example: “up” instead of “stretch your arms up”.
If they’re still having trouble, break it down even further or use gestures to help them understand what you want them to do. Make sure to explain the transitions too so that they know what’s coming next.
Don’t be afraid to relax and have fun together
Remember that you’re doing this together as a family and not to get the perfect yoga pose. So don’t be afraid to laugh, relax and have fun!
If a pose is too hard for one of your kids or they need help getting into it, offer assistance instead of insisting that they do it in an exact way.
And don’t get too caught up in the poses and transitions. If your child wants to take a break, make a silly face, or needs to just lay on their tummy for a few minutes, allow it!
Practice yoga together regularly
Don’t make yoga with your kids a one-and-done kind of thing. Be sure to practice together regularly.
You’ll find that practicing yoga with your kids will be more fun each time you do it. The more you do it, the better you’ll get at it, and the easier it will be for both of you.
Yoga is called a practice for a reason. 😉
Find the balance between technique and enjoyment
As with anything in life, be prepared for things to not always go as planned. If one of your kids gets antsy or bored, don’t get frustrated. Just adapt and go with the flow.
You don’t want to push or force the experience. Let them come and go as they please or just practice the poses they like.
It’s better that they enjoy the experience than get everything exactly right.
Try some partner poses
I know I didn’t list any in this yoga routine, but another way to make yoga fun for your kids is to try some partner poses. Your kids (and you!) will enjoy the added challenge of helping each other balance through the poses.
Here is a video of some fun partner poses to do with your kids.
Conclusion to Beginner Family Yoga Routine to Try at Home
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 enjoy this family yoga 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