Family Fun with Yoga Poses & Simple Mindfulness Exercises

Family Fun with Yoga Poses & Simple Mindfulness Exercises

Learn how to easily incorporate fun and beneficial yoga poses as well as mindfulness exercises for some family fun and together time! This free mini Kids Yoga & Mindfulness Masterclass will include the most beneficial yoga poses for these young growing bodies as well as fun yoga games to practice these poses.

You will also learn the top mindfulness exercises that can help calm children and set them up for success and a growth mindset. This mini master class is perfect for parents, educators and caregivers.

Discover in this Kids Yoga & Mindfulness Masterclass:

  • How adult yoga is different than kids yoga
  • What ages can children begin yoga
  • The benefits for children who practice yoga
  • How to easily & effectively teach yoga to children
  • Family fun yoga games that all ages will enjoy
  • How to easily help children relax and reduce anxiety in minutes
  • What teens & tweens really need with yoga & mindfulness exercises
  • How to easily implement mindfulness at home with your family in small moments
  • Ideas for fun yoga poses and breathing and calming exercises to begin doing right away.
kids yoga lesson plan bundle
Kids Yoga Lesson Plan Bundle

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Back to School Help

Back to School Help

Every Fall, there is a rite of passage for kids aged preschool through college which involves preparing to go back to school. Usually, this means gathering school supplies, going school clothes shopping, registering for sports and activities, as well as Meet the Teacher Night or visiting the school before the start date which are usually part of back to school help.

This year with Covid-19, it is all different. We are all feeling a different amount of stress and so many new decisions to make. Do you have the choice of hybrid, in-person classes or online? Or was the decision made for you? The start of this school year feels very different.

The worries and fear of the unknown are real. Parents and children may feel nervous about contracting Covid-19 at school.  They worry about social distancing and mask mandates. The information from the schools and state is continuously shifting and changing information as well as the reopening process and protocols. This definitely leads to more feelings of worry and uncertainty.

While levels of anxiety and stress may be high, parents play an influential role in helping children cope, encouraging a positive back-to-school transition and helping to reduce children’s anxiety and worries. These mini yoga brain breaks can help.

Enjoy the Following Back to School Help and Tips

Have Honest Discussions

It is important to sit down and really talk to your child. It doesn’t matter their age. Spend some time talking about how things may be different. As them if there are are specific things they are worried or concerned about, and talk these through with them.

Talk to them about what they can do to stay safe such as hand washing, using hand-santizer, keeping their distance from others avoid touching their face.

Get a Routine in Place

This is very important for children! Kids thrive on routines in place because they know what to expect and they feel like they have control.

Even if school is online; continue to have your children wake up at the same time and follow a morning routine such as eating breakfast, brushing teeth and getting dressed for the day.

If your children are headed to school in person. Plan on certain places to keep masks easily accessible such as on hooks by the door. Have children help prepare the night before with homework completed and packed into a backpack, lunch prepared and in the fridge, and school clothes laid out. These simple steps will save so much time in the morning and really help with building a routine.

Children ages 3 and older are also old enough to have chores and to contribute positively to the family. Chores such as putting away dishes from the dishwasher, watering plants, walking the dog, taking garbage out, all help build responsibility and community within a family.

Establish a bedtime routine as well. These structures will help create rhythm and flow to the days.  Try these yoga and mindfulness tips that can be done together as a family.

While levels of anxiety and stress may be high, parents play an influential role in back to school help. These mini yoga brain breaks can help kids focus.
Enjoy physical activity together every day

Focus on the Positive

It’s important to acknowledge children’s worries, but parents also need to encourage their children to focus on the things that are positive and they are forward to.

Before school starts, you can ask, “What are you looking forward to about school school?” or “What have you missed about school?” Once school starts, you can ask, “What was something great that happened today?”

At dinner, we like to take turns sharing something positive about our day. With so much negativity going on, it is important to truly be intentional about looking for the positive.

Be a Role Model

Children are watching and looking to us. They are noticing how we are responding to the changes and new challenges. Children even pick up on the nonverbal with our facial expressions.

It’s OK for us to feel uncertain and worried. However, as much as possible, try to model calm and confident attitudes about returning to school for your child and use cheerful, positive messages.

Please take the time to care for your own well-being and mental health. Be kind to yourself and one another. Seek out help if you needed. You are not alone. Make time for what makes you happy.


While this year’s back to school is different, we can help children feel optimistic by listening to their worries, helping them feel confident by establishing routines and coping strategies.  Our kids need us to lead the way for a successful back-to-school transition and to develop the lifelong skills they will need in the future.

go go yoga for kids books
See our E-Store for immediate access to all kids yoga lesson plans, games, and poses

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Summer Yoga Camp

Summer Yoga Camp

Join Go Go Yoga for Kids and Des Moines Parent for fun home adventures for kids! With all the changes around our world, we are excited to provide a new, fun summer yoga camp experience for families this summer.

Your kids will get a taste of many subjects and activities all in one week! Camp Des Moines Parent will provide fun lessons from instructors and businesses, a private community, fun goodies, and more.

This virtual camp is open to families all over!

How to Enroll:

  1. Select a camp you would like to attend below. Camps are aimed for children 5 to 11 years. Please note that some activities may require a parent’s assistance.
  2. Fill out the form + register!
  3. One week prior to your camp start date you will receive a fun packet filled with items you may need for your week of camp, bios of your instructors for the week, and other fun goodies. Most daily lessons will include things you will have at home.
  4. You will be delivered your video each day during the camp week, which will be good for TWO weeks. This means you have two weeks to carve out time, have fun, and experience the lesson.
  5. Interaction and fun are important during camp! You will be included in a Private Facebook Group that is ONLY for the specific week of registrants. All of you will be doing the same fun activities, will be able to share your experiences and make friends. We will also sprinkle in some other fun during the week.

What is included with your admission to camp?

  1. An intro packet filled with instructions, supplies list, instructor bios, and other fun goodies.
  2. (5) Daily videos delivered straight to your inbox with a TWO week access period. Videos are taught by local, Des Moines instructors, and/or business owners. Video lessons may differ but may include art, STEM lesson, themed yoga, nature lesson, and more.
  3. Membership into a Private Facebook Group so you can interact and connect with other families participating in the same week of camp as you!
teach yoga to kids books
Kids Yoga Books and Activities

Dates and Camp Themes:

June 22 – 26 | Nature

July 20 – 24 | Animals

August 3 – 7 | Space

$50 per week of camp. Register for all 3 weeks and receive $25 off. Register for camp HERE!


Sara Weis | Go Go Yoga for Kids

Sara is an elementary teacher and just celebrated her 20th year of teaching for West Des Moines Schools! Her passions are kids, teaching, and yoga. She holds a master’s degree in education as well as certifications in teaching adult and kids yoga. She is the creator of Go Go Yoga for Kids which includes kids yoga books, lesson plans, resources, apps, and teacher training. She regularly teaches kids yoga classes for a nationally-known health and fitness club and enjoys visiting schools to help inspire children to be an author as well as the fun and benefits that yoga can bring!  She lives in Iowa with her husband, three kids, and Bichon Poodle Pup, Rocky.

Get kids fit, flexible, focused, and having fun with yoga! Go Go Yoga for Kids is the resource for all things related to how to easily and effectively teach yoga to children while having fun! All of our resources have been tested and kid-approved with our

Go Go Yoga for Kids Resources:

Go Go Yoga for Kids provides complete resources that detail everything you will need to successfully teach yoga to kids of all ages and to inspire then in life-long healthy ways.

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The Best Ways to Teach Yoga to Different Ages of Kids

The Best Ways to Teach Yoga to Different Ages of Kids

Kids yoga is a non-competitive activity that allows them to have fun and exist outside of the daily stresses of life. It helps children learn about themselves by being present and mindful in their bodies. It’s important to change the lessons based on how best to teach yoga to different ages of kids.

When I teach kids yoga, the emphasis is on creativity and having fun as they pretend to be a cat, tree, superhero, or wherever the poses and their imaginations lead them. While learning the yoga basics they are also discovering how the poses make them feel.

kids yoga class
We are having fun pretending to be a shark swimming in the ocean by practicing Shark Pose.

Through yoga, children will experience body awareness, empowerment, and ways to slow down and be in the moment, all in a safe and fun environment. Each new year and stage of development brings with it a unique excitement and challenge.

The following general guidelines, found from my interview with Catharine Hannay of Mindful Teachers, will help you decide what types of yoga games and activities are most appropriate for your students or your own children.

Read my full interview and Important Kids Yoga Age Grouping Ideas here.

yoga kids books
NOW OPEN: Go Go Yoga for Kids E-Store

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Family Spring Yoga Sequence

Family Spring Yoga Sequence

Let’s celebrate Spring and our Earth with our fun Family Spring Yoga Sequence. This is a sequence of Spring yoga poses that will help get us ready for Spring and all of the changes happening outside!

For a full list of Spring yoga poses and sequences

How to Teach our Spring Sequence to Kids:

What is happening outside right now? The grass is getting green. Trees and flowers are growing and sprouting their leaves. Baby birds are hatching and animals are coming out of hibernation. There are many plants and animals that are changing by the day at this time of year! It is very, very exciting with all of the things that are happening with our Earth during Spring.

raindrop partner pose
Kids love to practice Raindrop Partner Pose!

Today we are going to combine all those exciting things that are happening with our Earth, Earth Day and the season of Spring! We are going to combine them into a fun kids yoga sequence.

Lesson Plan Tips:

  • This Spring Yoga Sequence can be done with kids of any age. You can also practice this yoga sequence by yourself. It just feels good in your body for sure and a fun way to celebrate Earth.
  • You do not need any materials or resources just a place to move your body! I will be using our Kids Yoga Challenge Pose Cards that have yoga pose visuals for the poses we will be practicing. It is always good to have visuals when practicing yoga with kids.
yoga pose
The Kids Yoga Challenge Pose Cards include 40 varied levels on Yoga Poses including Partner Yoga Poses

First, we need to warm up our bodies. One of my favorite ways to do this is through Sun Salutations with a Sunrise and Sunset. We are going to move into Mountain Pose.

  1. Stand up, nice and tall and look between your hands and feel the strength in your arms and legs This will be our Sunrise. Go ahead, breathe in and dive forward into the Sunset. It’s almost like you’re diving into your swimming pool like it’s almost Summertime.

2. Now breathe in and bring your arms up high and relax your shoulders. Breathe out as you dive forward over your legs. Do this a few times warm up your entire body.

mountain pose
Stretch up as tall as you can in Mountain Pose to warm up your body during Sun Salutations

Seed to Flower Yoga Sequence

For our first yoga sequence, we are going to pretend to be a seed in the ground.

  • Go into Chid’s Pose and make a small seed shape with your body.
  • Now, very slowly I want you to go ahead and grow into something that you can find outside. It could be a flower, could be a tree, or a plant.
  • Feel the warm sun on your back as you slowly starting to grow and sprout. Are you a flower? A tree? A plant?
spring yoga pose

Flower Pose with Hands at Heart Center

Caterpillar to Butterfly Spring Yoga Sequence

Now we are going to go through a huge metamorphosis. Do you know what animal does that? It is a caterpillar turning into a butterfly! So let’s go into Caterpillar Pose.

  • Go on your bellies and into cobra position. Put your head down so you’re spine is straight.
  • Now you’re just going to raise up like you’re a caterpillar munching the leaves. We know that the caterpillar needs to eat a lot because pretty soon he’s going to make a cocoon.
  • Step back into Plank Pose because this is going to be our strong cocoon that is hanging on the branch. Caterpillar, cocoon and then you will become a Butterfly!
  • Jump up through your legs and come into Butterfly Pose. Let’s see our butterflies flap your wings. Oh butterflies can you fly, faster and faster!
butterfly pose
The Kids Yoga Challenge Pose Cards include all of the Spring Yoga Sequence Images for extra visuals and fun!

Tadpole to Frog: Spring Yoga Sequence

Our last Spring Yoga Sequence Metamorphosis is Tadpole to Frog Pose. A frog starts his life in egg.

  • Go ahead and find Child’s Pose. This is a very good restorative pose that you can come into at any time. Now we are tadpoles in our eggs.
  • Let’s go ahead and come forward into a swimming position on your bellies with your arms outstretched. This is just like tadpole swimming in the water. This is good for working your lower back.
  • Then the tadpole finally becomes the frog. Move into Malansa Pose. Let’s do our best Frog hops!
frog pose malasana
Egg, Tadpole, Frog Pose (Malasana) is a fun yoga sequence for kids!

These are some fun yoga sequences that you can do with kids and as a family! Ready for more Kids Yoga Game & Activities?

kids yoga lesson plans
Find Kids Yoga Poses, Games, Mindfulness Exercises, and Lesson Plans immediately in our new Go Go Yoga for Kids Store.

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Live Family Fun Spring Yoga Class

Welcome to our Spring Easter Family Yoga Class. I know that Easter may be a little different for you this year, but we still wanted to bring some Easter fun to you. We are going to learn and practice some fun Spring yoga for kids poses and games that can be done at any time.

Balance Practice with Easter Eggs is Lots of Fun

We are going to take you through some of the Spring themed Easter Poses. You can find an entire list of Spring and Easter Yoga Poses and Games here.

This Kids Yoga Class is geared toward children ages 3-10. I have my helpers and I know that they are little older, but they still love to have fun with yoga.

You do not need to have any props, but I am using some plastic eggs and our Kids Yoga Challenge Pose Cards.

1. What words or things do you know about Spring? What happens outside and with the animals? Discuss with the children. This helps activate their prior knowledge and sets the tone and theme of the class.

2. Move into Child’s Pose. Pretend to be a little seed in the ground. Feel the warm sun on your back and slowly begin to grow. What are you going to grow into? A flower? A tree? Something in your garden?

childs Pose
Pretend to be a seed in the ground. Feel the warm sun on your back. What will you grow into?

3. Now let’s practice Bunny Breathing. Breathing exercises can help calm anxiety and regulate emotions. Take one long inhale through your nose and then exhale with 3 short sniffs. Like a bunny!

4. Now let’s warm up the whole body with some Egg Rolls. It is important for your body and mind to participate in some Active Movement every day. This gets your heart pumping and happy!

5. Now it is time learn and practice our Spring Easter Yoga Poses! Draw out a plastic egg and inside will have a pose for us to practice! Find a full list of yoga poses here. We have practiced Flower Pose, Butterfly Pose and Tree Pose.

kids yoga challenge pose cards
The Kids Yoga Challenge Pose Cards include all of the Spring Yoga Poses

6. Now we have worked warmed up our body, practiced Bunny Breath and Yoga Poses, it is time to work on some balance! Balance is very important in yoga because as you get older, you lose your sense of balance. The good news is that it can be maintained by practicing some yoga poses. We are going to use our plastic eggs for balance! You can use whatever you have at home.

Easter Egg Balance: Remember this is not a race! Your goal is to go slowly and mindfully and to not let your Easter Egg fall!

First, let’s practice balancing the egg on your outstretched hand. Remember to switch hands when you get across the room.

Now let’s practice on your shoulder, under your chin, or top of your head! Where else can you think to balance your egg?

7. Finally, we are going to end our yoga class with a little mindfulness practice! Mindfulness is paying attention on mindfulness on purpose. Let’s shake these Easter Eggs one by one, listen carefully, and see if you can guess what is inside! This is a good practice of slowing down and being mindful.

Enjoy more of our Favorite Mindfulness Games for Kids.

yoga kids books
Go Go Yoga for Kids E-Store

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