How to Learn Yoga From Your Kids

Updated on February 11, 2018
Sue Adams profile image

Dancer, choreologist (movement notator), author on fitness and health and Fellow of the Benesh Institute at the Royal Academy of Dance.

Instead of sweating it out at the gym, why not just play with small children at ground level, in a physical conversation to discover three things:

  • Babies and little children can teach us the basics of Yoga. The next very short, but so charming video illustrates this point.
  • Children prove the benefits of hanging upside down.
  • Your body has done all this before.

Suddenly the muscular system begins to remember long forgotten moves from the days you yourself were a baby, then a toddler, exploring the wonders of human movement capabilities. How blissful was this very short pre-school time, before you, like all other children in formal education, became bound for life to chairs, tables and desks.

Toddler is Teacher

Training to Move

From birth on, all humans embark upon a long and intense period of physical training comparable to the intensity of the training of an athlete. We all know and accept the fact that the movement vocabulary, fitness level and endurance of children by far exceed the physical capabilities of adults but why should this be so? In so called "primitive" or non-urbanized societies this is not (yet) the case.

Origin of Human Movement Behavior

The development of human motion in a Darwinian sense began from

  • climbing trees to standing, to cave dwelling and
  • running upright to escape from predators
  • while carrying a baby or a weapon

Evolving this way, humans developed quite a unique and technically challenging vocabulary of movement. Re-learning kids moves helps to become agile and comfortable at all levels of action. Be it squatting, crawling, climbing or hanging, jumping or running. Coincidentally or possibly devised by really wise people, many yoga asanas represent basic positions needed to achieve such a rich movement vocabulary. The amazing thing is that kids do it automatically and with great ease. Find the child within?

Holding the Head Up

The first thing a baby has to learn to do, is to hold the head up without it falling down all over the place. And that is just the beginning! The proportionate size of an adult’s head is 1/7th of full body height. The head of a newborn baby, on the other hand, is about 1/4 of its whole body size. So there you are, just born, compared to an adult, your head is the size of a giant pumpkin. Now you've got to train your tiny little neck muscles to hold that thing up, without it rolling down your shoulders. Just learning to hold the head up takes about two to three weeks of hard, intensive, and sometimes painful training.

More Training

While learning to crawl, sit, stand up, walk, run, and climb, babies and toddlers perform many movements and positions very similar to yoga asanas.

Try These for Some Yoga Asanas!

Turning Out Hip Joints

If, for example, you want to do the Lotus position, start with the simple tailor-sit you enjoyed as a baby who just learned to sit. Getting off chairs and using the floor is a good idea. Just copy the baby. Sit on the floor, knees bent, feet together, straight back, and bring the knees to the floor. If your knees don't reach the floor, place little cushions under them for support. Later, when you are looser, take the cushions away.

Yoga Basics

It now becomes clear that the basics of yoga coincide with natural, inborn positions and movements for most economic and efficient physical behavior. My little friend Ana proved this point when she dropped in for a short game of yoga to our mutual benefit as shown in the next video. Oh, how I enjoyed her loosening my upper back at 4:21!

Child's Play in Practice

Standing, Walking, Climbing, and Running

Before a baby learns how to stand upright to walk, it has to perform thousands of deep squats. A nine-month old little athlete, grunts and puffs for strength in its legs to get up and find balance.

They never give up until they can walk, run, skip, and jump. Why does this drive for moving ever have to stop?

Climbing Stairs

To understand the full impact of a small child's movements imagine you, yourself, are a little toddler again, and you climb your first stairs. Put the situation into proportion, tose first steps you climbed were giant steps, reaching up as far as your thigh!

Could you do that today? Climbing thigh-high steps requires humongous effort from the thigh muscles. Try climbing stairs, three steps at a time!

What About Balance?

Oops, don't fall over with that heavy head!
Oops, don't fall over with that heavy head!

Downward Dog Pose - Gravity Inversion

Downward Dog Pose to relax, grow,  and to explore the world upside-down. Try it!
Downward Dog Pose to relax, grow, and to explore the world upside-down. Try it!

The Plank Pose on Tip of Big Toes!

Babies can do the Plank Pose before they can walk. Can You?
Babies can do the Plank Pose before they can walk. Can You?

Which Baby Asanas Shown Above Can You Do?

view quiz statistics

The Fight Against Gravity

Why Do Children Love to Hang Upside Down?

We always have a special treat at the end of a children's ballet class. I, the teacher, pick up each child, by their ankles and hang them upside down; one at a time, of course. "Again, again!" they shout when they are upright again. Children often know instinctively what is good for their hard working bodies.They love hanging upside down because it helps them stretch, relax and grow; it reverses gravity, takes the weight off their little growing bones.

Yoga Inversion

Similarly, in yoga, the plow, candle, headstand and handstand are all inversion poses that aim for the same results: most beneficial for circulation, balance and increased brain power. However, it's not the same as losing all of your weight to gravity, without head or hand support. For that great feeling of total weightlessness, you need to precariously balance horizontally around your center of gravity, the pelvis.

After picking up between 6 to 8 children per class to hang them upside down, understandably, I got very tired. I sometimes even got a backache! Then I wished some giant could pick me up by my ankles and shake me loose from all the heavy lifting. How could that be achieved?

Discovering Gravity Inversion

Hip Hip Hurrah!

Then, to my delight, I discovered the Gravity Inversion Table which does just that for adults! I purchased one immediately and have been hanging upside down about once a week for 10 minutes for many years. I have never suffered any back pain, stiff neck or tight shoulders ever since. Thank you children.

How Does it Work?

As you can see on the next video, the ankles are firmly held in a padded clamp. A slight raising of the arms controls the downward angle towards hanging completely upside down. Both the Yoga Swing and the Gravity Inversion Table allow gentle traction in the opposite direction to the norm. Gentle traction against the constant downward pulling force of gravity is exhilarating. How come? Just like children, adult bodies too enjoy instant relief from gravity once in a while to get all their bits back into place.

Benefits of Gravity Inversion

- helps to prevent and cure back ache, neck and shoulder tension
- with a great sense of decompression it gets rid of stiffness in all the joints
- a feeling of being lighter
- makes you grow taller
- stretches you out, makes you looser
- boost your circulation
- straightens your posture
- relaxes your worries away
- you come off well rested and upbeat

Which Gravity Inversion Table to Get?

I recommend the Teeter Inversion Table because after all these years of using cheaper models I have come to the conclusion that my current Teeter Inversion Table is the easiest to assemble and to use, with the most sensitivity for balance, without jerking as most of the others did. The Teeter is also the most comfortable on the ankles for prolonged use.

To Conclude

How many of the asanas kids perform every day, pictured above can you still do? How did you score in the Quiz? And those are only a few examples. I hope that “How to Learn Yoga from Your Kids” has been a bit of an eye-opener for you. By watching and copying your baby or toddler you can discover many more variations. Go on, get up, make some space and try some of the frolics your kids get up to, just for the fun of it. Then I invite you to share your experiences in the comments discussion below.


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    • Sue Adams profile image

      Juliette Kando FI Chor 3 years ago from Andalusia

      Hi MonkeyShine,

      No, it's not my baby, it's my friend's. I glad you got the gist of this article and that I was able to transmit some of the fun and advantages that can be experienced from learning yoga from little ones. Also the recognition that once, long ago, we could all move the way they do is encouraging I think.

    • Sue Adams profile image

      Juliette Kando FI Chor 3 years ago from Andalusia

      The baby sucking his big toe belongs to a friend of mine.

    • MonkeyShine75 profile image

      Mara Alexander 3 years ago from Los Angeles, California

      This is a great hub, with explicit words like, precious, adorable, cute, miracles, and OUCH, to describe it. I really enjoyed reading this hub.

      Is that your precious baby, with the toe to mouth? :)

    • profile image

      Madeleine 6 years ago

      This is a very very good post, Sue. I enjoyed reading it. The pictures are invaluable and you are right, the term 'baby yoga' is what the baby teaches the parent, not the other way around. My hat off to you for writing such a wonderful and inspiring essay.