10 Classroom-Friendly Yoga Poses to Help Your Students Stay Focused, Calm, and Energized
10 Classroom-Friendly Yoga Poses to Help Your Students Stay Focused, Calm, and Energized
Picture This…
It’s a typical Monday morning in your elementary classroom. Jayden is bouncing like he just drank a gallon of soda, Olivia is slumped over her desk as if gravity has suddenly tripled, and the rest of the class is somewhere between fidgety and half-asleep.
You haven’t even made it to lunch yet.
Enter… Yoga. No mats, no complicated poses—just simple standing movements that help kids shake out the wiggles, reset their focus, and breathe a little calmer.
Why Yoga in the Classroom?
Yoga isn’t just for adults in expensive leggings. It’s a game-changer for kids, too! Studies show that yoga can improve concentration, reduce stress, and help regulate emotions—key ingredients for a successful day in the classroom.
Plus, it gives students a brain break without the chaos of a full-blown indoor recess session. Win-win!
As you lead your students through these yoga poses, remind them to breathe. No need to change the breath, just observe it moving in and out of the nose and body.
Here are 10 standing yoga poses you can use with your students—no yoga mats or gym floors are required.
1. Mountain Pose (Tadasana)
How to Do It: Stand tall with feet hip-width apart, arms at sides. Press feet into the ground, lengthen your spine, and take a deep breath.
Benefits: Improves posture, enhances focus, and promotes a sense of calm.
Use It: At the start of the day or before transitioning to a new activity.
2. Star Pose
How to Do It: Stand with feet wide apart, arms stretched out like a star. Breathe deeply and feel your body expand.
Benefits: Boosts energy, encourages confidence, and promotes body awareness.
Use It: A quick stretch before a lesson or a power pose before a presentation or test.
3. Chair Pose (Utkatasana)
How to Do It: Stand with feet together, bend your knees as if sitting in an invisible chair, arms reaching overhead. Hold and breathe.
Benefits: Strengthens legs, improves balance, and energizes the body.
Use It: When students seem sluggish or need a mid-morning wake-up.
4. Tree Pose (Vrksasana)
How to Do It: Stand tall, place one foot on the opposite ankle or inner thigh, and bring hands together at the heart. Switch sides after a few breaths.
Benefits: Improves balance, focus, and patience.
Use It: Before a test or when students need to refocus.
5. Warrior II (Virabhadrasana II)
How to Do It: Step one foot back, bend the front knee, and stretch your arms out wide. Look over the front fingertips.
Benefits: Builds confidence, strengthens legs, and increases stamina.
Use It: To channel strong, determined energy before a big task.
6. High Lunge Pose
How to Do It: Step one foot forward, bend the front knee, and stretch your arms overhead. Keep the back leg strong.
Benefits: Improves concentration, builds strength, and stretches the legs.
Use It: When kids need a boost of energy or before PE class.
7. Eagle Pose (Garudasana) – Just the Arms
How to Do It: Cross one arm under the other, bring palms together, and lift elbows.
Benefits: Enhances focus, stretches shoulders, and releases tension.
Use It: After long writing sessions or when kids need a reset.
8. Standing Forward Fold (Uttanasana)
How to Do It: Hinge at the hips, let the upper body hang forward and relax the head.
Benefits: Calms the mind, stretches the back, and relieves tension.
Use It: When students need a moment of calm or a brain break.
9. Airplane Pose
How to Do It: Lean forward with one leg lifted behind, arms outstretched like wings.
Benefits: Improves balance, focus, and coordination.
Use It: As a fun challenge or transition between activities.
10. Crescent Moon Stretch
How to Do It: Stand tall, reach arms overhead, gently bend to one side, then the other.
Benefits: Increases flexibility, encourages deep breathing, and reduces stiffness.
Use It: In the morning or after sitting for a while.
Check-In:
After guiding your students through a yoga pose, invite them to place their hands over their hearts and check in with their feelings. You could ask them to think of two words that describe their feelings at that moment.
How to Incorporate Yoga into the School Day
You don’t need a dedicated yoga class to make these poses work! Try these ideas:
✅ Morning Routine: Start the day with a grounding pose like Mountain or Star Pose.
✅ Brain Breaks: Use Chair Pose or Airplane Pose to shake off mid-day fatigue.
✅ Test Prep: Help students focus with Tree Pose before a quiz.
✅ End-of-Day Wind Down: Finish the day with a gentle stretch like Crescent Moon or Forward Fold.
✅ Transition Time: Use Warrior II or High Lunge Pose when switching subjects to refocus energy.
✅ Group Work Reset: Try Star Pose to promote openness and teamwork before collaborative activities.
✅ Lining Up Time: Use Mountain Pose to create calm and orderly movement in the hallway.
✅ Indoor Recess Alternative: Turn a few poses into a quick movement break on rainy days.
✅ After a Conflict: Use the Standing Forward Fold as a reset button to release tension.
✅ Before a Creative Activity: Encourage Eagle Pose (arms only) to get those brain waves flowing.
With just a few minutes of standing yoga, your classroom can go from chaos to calm—no yoga mats or headstands required!
Looking for a resource to help you incorporate yoga into your classroom? Take a look at the Mindful Movement Bundle for all your classroom needs. Click the picture below to learn more.
Be well,
Christine
