What makes Grounded Kids Yoga different from other kids yoga programs?

Grounded Kids Yoga is based on the chakra system and five universal elements, delivered in a developmentally aligned, emotionally fluent, and trauma-informed way. Our materials are original, tested, and created by expert educators with deep real-world experience.

Why is it important to teach real yoga to kids and not just games or movement activities?

Real yoga helps children build emotional intelligence, focus, and resilience. It's more than movement — it’s a tool for regulation, clarity, and self-awareness they carry for life.

How is your training more emotionally fluent and developmentally aligned than others?

Our training teaches emotional readiness, sequencing, and self-regulation. You’ll learn how to meet kids where they are and plan experiences that support behavior through nervous system understanding.

Does Grounded Kids Yoga prepare me to teach in schools, therapy settings, and everyday real-life with my own kids and grandkids?

Yes. The training is built for use in classrooms, therapy spaces, and at home. You'll learn to adapt movement and breath for any environment while supporting regulation and connection.

What’s included in your certification that I won’t find anywhere else?

We include printed manuals, pose cards, chakra-aligned curriculum, lesson templates, and mentorship. The system is flexible, creative, and tested by real educators in real classrooms.

I’m already a teacher or therapist — how will this expand my skills and credibility?

You’ll gain new tools for breath, movement, regulation, and social-emotional learning. Our training enhances what professionals already do, and fills gaps they’ve been searching to address.

Do I need to be flexible or have a yoga background to succeed in your training?

No experience required. The training teaches alignment, language, and energetic tools from the ground up — for anyone who wants to support children with care and presence.

How does your method support nervous system literacy, trauma-informed care, and SEL?

You’ll learn regulation science, signs of dysregulation, and how to support kids through breath, movement, and imagery. This approach builds trust, safety, and long-term resilience.

How do you support me after training — with curriculum, resources, and real tools?

We offer ongoing access to trainers, private groups, and updated teaching tools like visuals, pose cards, and games. You’ll never be on your own after certification.

Is this training really worth the investment?

Yes. Our training supports professional and personal growth. Participants say it helps them reconnect with themselves while preparing to teach — and often stays with them for life.

How do I create a kids yoga lesson plan for different age groups?

Start with our lesson plan template, which includes the full Grounded class arc: Theme, Heart Action, Yoga Philosophy, Alignment Action, Tune In, Warm-Up, Sequence, Cool Down, Rest, Elevate, and Sprinklings. This arc applies across age groups — you just adjust how it’s delivered. For preschoolers and young kids, use more repetition, songs, and visual cues. Keep pose instructions short and playful, and limit sequences to 4–6 poses. Plan for a 30 minute class. For elementary students, add longer flows and integration projects such as art that helps emphasize the theme or creating a mini flow based on what they are working on in their own lives. With tweens and teens, increase complexity, emotional reflection, and opportunities to co-lead. The structure stays consistent — the rhythm, pacing, and tone evolve with the child.

Where can I find printable or downloadable yoga lesson plans for kids?

Grounded Kids Yoga offers physical and printable lesson plans and visual class templates in our trainings, products, and downloads. Our 11-part lesson plan format is used across all age groups, and you’ll find themed sequences in our 6 Essential Lesson Plans and Videos, all of our curriculum, and training manuals. Use our templates to build custom flows or pull ready-made plans like our Focus In Time, My Breath Flow, or Charlie and the Chakra Factory. These are ideal for teachers, therapists, and parents who want to guide meaningful classes using real methodology.

How do I build a weekly or monthly yoga curriculum for children?

Use the 5 Elements Bundle or the Grounded in Color Collection to structure a full year of monthly themes. Choose a focus like Trust, Power, or Compassion, then design a class around each using poses, breathwork, and heart actions. Right there you have one year of monthly classes that build on one another so your students keep coming back. Other ideas for monthly or weekly series include repeating mini-flows and adding complexity to build skill and confidence. Offer experienced students what we call Ground Breaking options as challenges to go deeper into poses. Perhaps align each class with a season, SEL goal, or developmental milestone. The Pose Cards and Lesson Plan Template as well as all of our curriculum make it easy to organize class arcs around purpose—not just movement.

How do I sequence yoga poses for kids in a safe and engaging way?

Grounded pose flows follow a full-spectrum sequence: Centering → Breathwork → Warm-ups → Strengthening → Balance → Cool Down → Rest. Each category includes poses that build stamina, confidence, and self-awareness. Use mini-flows like “Charge Your Power” or “Feel Your Breath” to layer repetition with creativity. Add transitions like “Don’t Rock the Boat” or “Because I Said So” to maintain flow and focus. Sequencing should match the age, mood, and setting of each class. You can also use ready-made flows from our Focus in Time Kit, which includes five printable yoga sequences between 4 and 10 minutes long — ideal for movement breaks, transitions, or short, structured practice sessions.

How do I use children’s books and storytelling in kids yoga lesson plans?

Use each page of the book as a yoga prompt, or let the kids act out the story using poses. Choose books that match your theme and heart action. For example, a story about bravery can become a Warrior flow. After reading, repeat the poses, reflect, and let kids create new movements based on the story. Storytelling builds literacy, self-expression, and body awareness. It’s not just enrichment — it’s core to how children learn through yoga.

What are the essential parts of a well-structured children’s yoga class?

Every Grounded Kids Yoga class follows a clear rhythm that creates safety, consistency, and flow. We use a structured 11-part format that includes: Theme, Heart Action, Yoga Philosophy, Alignment Action, Tune In, Warm Up, Sequence, Cool Down, Rest, Elevate, and Sprinklings. The sequence is flexible, but the flow matters. You start by setting the energetic tone, then layer in poses, transitions, stories, breathwork, and activities that match your group and theme. For younger kids, you might emphasize repetition and ritual. For older students, you can expand into co-creation, reflection, and stillness. What makes the structure “essential” is how it helps children feel safe enough to explore and elevate.

How can I align yoga lesson plans with SEL or homeschool learning goals?

Grounded lessons integrate Social Emotional Learning through heart actions, breath-based regulation, and connection-centered pose flows. You can map each class to CASEL core competencies using our themes: Trust (Self-Awareness), Power (Self-Management), Compassion (Relationship Skills), and so on. For homeschoolers, our Homeschool Yoga & Mindfulness Toolkit and Printed Homeschool Yoga Starter Pack offer ready-to-use curriculum, printable tools, and regulation sequences designed for home-based learning. These resources provide structure and self-reflection while meeting movement, mindfulness, and literacy standards. The Curriculum & Lesson Plans Collection also includes options aligned with common core and SEL goals. Each lesson can incorporate journaling, reading, or expressive art during the Elevate phase of class. Grounded yoga sequences are an approved activity for Physical Education credit in many states.

What should a beginner-level kids yoga curriculum include?

Start with repetition-based flows, basic alignment cues, and visual aids like Pose Cards or floor markers. Each class should include a Theme, Heart Action, Alignment Action, Tune In, Pose Flow, Rest, and Closing. Stick to foundational poses like Mountain, Tree, Down Dog, Cobra, and Resting Pose that you can use in each class. Our Solid Ground Flow is a kid-friendly sun salutation perfect for beginners. Use our Lesson Plan Template and pre-made mini-flows to build consistency. Over time, add co-leading, story elements, and effective rituals to deepen engagement.

How do I adapt lesson plans for short time blocks like morning meetings or brain breaks?

Use short yoga sequences that follow the Grounded rhythm: Theme → Movement → Rest. Just compress the arc. These micro-flows are ideal for classroom transitions, sensory breaks, and behavior resets — especially when repeated daily. Our Focus in Time Kit was specifically created for this. It includes 4, 5, 8, 9, and 10 minute sequences that are easy to teach with no props and no prior yoga experience required. Lessons like “Prepare to Thrive,” “Time & Again,” and “Strengthen Your Spine” use clear visuals and repeated rhythm to help kids shift state quickly and sustainably. These can be used in schools, therapy sessions, or at home.

What are fun and effective yoga themes to use with children?

Children learn best through themes that feel familiar, fun, and meaningful. Our Grounded Kids Yoga themes combine movement, story, and emotional growth in ways kids remember and love. Examples include: Charlie and the Chakra Factory — explore energy centers through character development and chocolate-factory-style wonder. Yamas and Niyamas — Once you are confident in your understanding of these External and Internal principles, you can teach them in the right setting in age-appropriate ways to even the Pre-Grounded kids ages 3 to 6. Pizza Party — layer poses and breath like ingredients to build focus, connection, and body awareness. Superhero Alignment — embody grounded strength, flexibility, and compassion through themed flows tied to the chakras. Inner Fire — ignite confidence and personal power through breath, balance, and movement. My Breath Flow — use visualization and rhythmic movement to build awareness and regulation. Each theme is mapped to alignment actions, heart virtues, and developmental goals — making them ideal for school settings, enrichment programs, or therapy-based sessions. These themes are included in our Superheroes Curriculum.

How do I become a certified kids yoga teacher?

You can become a certified kids yoga teacher by completing a comprehensive training program like the one offered by Grounded Kids Yoga. Our certification includes instructional hours, practice teaching, alignment techniques, and a full curriculum kit. You can train online or in person, and start teaching right away upon completion.

What certification do I need to teach yoga to children?

To teach yoga to children, it's recommended — and in many schools, required — to complete a specialized kids yoga teacher training. Grounded Kids Yoga offers a certification that prepares you to teach in schools, studios, therapy settings, and enrichment programs. Our program is trauma-informed, SEL-aligned, and developmentally appropriate for kids of all ages.

Is your training approved for CEUs or continuing education credits?

Yes. We are one of the first Schools of Children's Yoga registered by Yoga Alliance. Our kids yoga certification training is approved for the 95 hr RCYT (Registered Children's Yoga Teacher) designation. Each of our online or in person trainings count toward CEUs and PLUs for educators, therapists, and professionals depending on your state or licensing board. We also partner with Courses4Teachers to offer graduate-level credit options for salary advancement.

What materials or tools are included with your certification training?

Your certification includes lifetime access to video lessons, printable teaching materials, lesson templates, and a big bundle of pose cards, mini pose cards for games, several curriculums all designed to help you teach immediately. You’ll also receive support for launching classes or clubs in your school, clinic or community.

What is the structure of your kids yoga certification training?

Our full certification program includes 88 contact (in person or online) and 7 independent training hours. We have 3 different structures available for you to choose from. The most popular is our 4 weekends training schedule which consists of 4 steps. You can register for each step individually or bundle all four to save $300. Our two intensive offerings are a 10 day, M-F, and a 7 day retreat style training where you stay on site. We also offer customized trainings for small groups scheduled at your convenience.

Will I be qualified to teach in schools, studios, or after-school programs after certification?

Yes. Our graduates are successfully teaching in public and private schools, studios, therapy centers, and after-school programs. You’ll be qualified to lead standalone kids yoga classes or integrate yoga into other roles you already hold.

Can I take the kids yoga certification course online?

Absolutely. Our certification can be completed 100% online. The most effective way to do this is during a live training on Zoom. That way you have the support of a cohort. Otherwise you may take a training through self-paced videos. Either way, you’ll receive lifetime access to training videos, teaching manuals and accompanying materials bundle as well as downloadable resources. We also offer live office hours and coaching support to guide you every step of the way.

How long does it take to complete your kids yoga certification?

Our certification program includes 88 training hours, divided into 4 steps, usually once a month. Each step is 22 hours and offered Friday evening through Sunday late afternoon. If you want to finish more quickly, then choose one of our intensive offerings and complete in as little as 7 retreat days or 10 consecutive weekdays of training. You will begin assignments during training and have ample time to turn in the final copies. Most participants finish the independent hours within 1–3 months while balancing other responsibilities. Those hours consist of you completing and teaching the plans that we create during the contact training hours.

Do I need to be a yoga teacher or educator to enroll in your program?

Not at all. Our certification is designed for educators, therapists, counselors, parents, yoga teachers — or anyone who works with children and teens. You don’t need prior teaching or yoga experience. We meet you where you are and provide everything you need to feel confident and ready to teach.

How do you help me launch classes or yoga clubs after training?

If you're in the Atlanta area, you can teach yoga clubs for us since we’re an approved after-school vendor in most school systems. Yoga studios across Atlanta know how skilled our graduates are, and Grounded Kids is well-respected at studios and educational centers across the U.S. and beyond. We are dedicated to helping our graduates secure teaching positions, and you'll leave training with the clarity and tools to begin your career path right away. Amy and Sedef are also available for guidance, and we offer formal mentorship if you want additional individualized support.

How do I start teaching yoga to kids with no prior experience?

You can start by grounding yourself — literally and energetically. The Grounded Kids method teaches that before you ground others, you must first learn to center your own presence. This is the first step. From there, we guide you to lead engaging, developmentally appropriate classes using our proven rhythm: tuning in, theme sharing, breathwork, movement, integration, and closing. Even if you've never taught yoga before, you’ll learn how to use clear, confident instructions, give safe pose cues, and create a welcoming environment. Begin with our foundational lesson plan templates, repetition-based sequences, and signature poses like Dark Seed Light and Washing Machine.

How do I teach yoga to preschoolers, and elementary students?

Young children thrive on rhythm, repetition, and reverence. Our Pre-Grounded methodology teaches you to model behavior and poses while engaging multiple intelligences—visual, auditory, and kinesthetic. With preschoolers, use songs, clapping games, and clear spatial cues like smaller yoga mats, colored carpets or lines on the floor. Take turns for movement and speak from eye level. For the little ones, use creative themes, build familiarity through rituals, and include mini flows. For elementary students, follow a consistent class rhythm as described in our free lesson plan template. Use universal, creative themes, longer flows, yoga games, art and literature as inspiration. Whether indoors or outdoors, your structure, presence, and confidence guide their experience.

What are the most effective warm-up and cool-down activities for children?

Effective warm-ups include rhythmic mini flows, movements that warm the spine and prepare the body and mind for practice, and call-and-response sequences that engage the breath and body. Start with repetition, build into flow, and focus on fun, engaging language. Cool-downs can include partner games like The Bell Game and Ball Breath, gentle breath-based movement, and Resting Pose with guided imagery. Children thrive when transitions between energetic peaks and quiet grounding are deliberate and consistent. During training you will experience our 5 go-to warm-up poses and 5 go-to cool-down poses perfect for every class. You may get bored, but they won't!

What are common challenges when teaching yoga to kids, and how do I handle them?

Kids yoga teachers often face overstimulation, inconsistent energy, classroom layout limitations, and attention span dips. At Grounded Kids, we teach “teaching to what you see” — using observation over assumption, redirecting rather than correcting, and pausing to adjust. Use tools like chimes for reset cues, name tags for connection, and mats placed in rows for calm containment. Your tone, presence, and responsiveness will set the energetic tone far more than perfection in your lesson plan.

How can I use breathing exercises and mindfulness in my kids yoga classes?

Use child-friendly breathwork techniques like Bee Breath, Bubble Gum Breath, or Follow the Breath. Anchor them in movement and visuals, like tracing a bubble with arms. Mindfulness can be woven through transitions, rest, and even games. Start with cues like “feel your belly rise and fall” or “send your breath to your feet.” Let kids feel breath as energy and anchor. Repeat often and keep it short, vivid, and consistent.

What’s the best way to structure a kids yoga class?

A Grounded Kids Yoga class follows a consistent rhythm that helps students feel safe, focused, and successful. Start by gathering the group and introducing your theme, then guide them through a Tune In ritual like chanting OM or a bija mantra as shown in our Superheroes curriculum. From there, lead warm-ups, a sequence of theme-aligned poses, cool-downs, and a resting pose. Every class ends with a closing ritual that brings the experience full circle. We emphasize repetition, play, and heart-based instruction. Pose flows can be built around adventure, stillness, laughter, or storytelling. Include chants, games, partner work, or projects as time allows. Music choices should support the class energy, from calming to energizing. Whether you teach in a classroom, studio, or outside, this structure helps your students—and you—stay grounded.

How can I incorporate storytelling, music, and games into kids yoga?

Storytelling and music are essential parts of our method. Use books that teach heart virtues and build a yoga sequence around the story’s arc. Let children embody characters and create mini flows. We are proud to know the brilliant Kira Willey and enthusiastically recommend her music. Games like Musical Mats or Be The Bubble teach listening, regulation, and collaboration while keeping energy joyful. With repetition, stories and songs become grounding rituals that shape the emotional arc of class.

How do I adapt yoga for children with different learning styles or sensory needs?

Teach to as many intelligences as you can: kinesthetic, auditory, visual, intrapersonal, and interpersonal. Use pose cards, songs, partner work, and sensory tools like scarves and breathing balls. Grounded classes include clear spatial boundaries, visual pose displays, and predictable rituals. If a child struggles with touch or transitions, offer choices, take turns, and use cues that empower rather than correct. Our manuals include specific plans for sensory processing disorder, ADHD, Autism, and neurodivergence.

What are some beginner friendly yoga themes to use with children?

For little ones, try themes like Good Morning, Holidays, Grounded Superheroes, The Forest Adventure, or Kings and Queens of the Trees. Grounded Kids offers lesson plans that build from story to sequence, using familiar rituals, routines and repetition to support learning. These are all part of our teacher training manuals. For Elementary to High School ages, themes help anchor heart virtues and alignment actions in a way that sticks. When Universal themes are used well, they become personal. Always tie it back to what yoga teaches us. For example: Ride the Wave: Flow with Your Feelings and Commitment: What Do You Stand For? Use music, books, and pose flows that reflect your theme and adjust based on age, energy, and classroom needs.

How do I keep kids focused and engaged during a yoga session?

Grounded Kids Yoga teaches you to tune into student energy and lead from presence. Use name plates, music cues, visual aids, and call-and-response patterns to maintain rhythm. Alternate between movement and stillness, and always make eye contact when giving directions. Elemental Conduct helps you respond to each child’s unique constitution—Fire children crave precision, Water children need comfort, Air children want movement, and so on. Balance structure with creativity, and redirect energy instead of fighting it.

How can yoga help children with anxiety or stress?

Grounded Kids Yoga supports anxious children by activating the parasympathetic nervous system — the part of the body that helps them calm down, slow their heart rate, and feel safe. Using tools like Breath of Joy, Just Breathe, Bubble Gum Breath, and Lotus Breath, kids learn how to regulate themselves through movement and rhythm. Our method is grounded in the idea that anxiety often lives in the body first. Through repetition, clear structure, guided visualization, and familiar flows, children build the capacity to reset from dysregulation and release stress. Poses like Down Dog, Child’s Pose, and Rock and Roll help release tension, while Resting Pose and final relaxation allow for safe stillness. We also use mantra, music, and creative visualization to build safety and emotional fluency. For anxiety or heightened stress, we begin with movement that discharges excess energy and transitions into grounding poses like Down Dog, Go To Your Room, Child’s Pose, Calm Down Pose, and Resting Pose. These are drawn directly from our 5 Elements Mini Flows, which support proprioception, tactile integration, and vestibular balance — all of which contribute to emotional safety and body awareness. Breathing techniques such as Just Breathe and Breath of Joy increase oxygen flow and focus attention inward, helping anxious children settle their thoughts and feel present. Mantras like 'I Am What I Am' or the repetition of sound through Laughter Milkshake or chanting also reduce tension and support rhythmic self-regulation.

What are the best yoga poses to help kids calm down?

Poses that bring the head below the heart help calm the nervous system and support emotional regulation. At Grounded Kids Yoga, we use Down Dog, Child’s Pose, Rock and Roll, and Go To Your Room to help children ground their energy, release tension, and feel safe in their bodies. Forward folds help discharge stress and bring stillness. Resting Pose allows the body to fully integrate. When paired with breath awareness — like Bubble Gum Breath or Just a Sip — these poses support transitions, bedtime, and recovery from overwhelm. Visualizations and touch-based tools (like sandbags or eye pillows) enhance the calming effect. We even have a pose called Calm Down that shows children how to calm down instead of just telling them to do it. Visual cues, consistent ritual, and rhythm-based flows amplify the calming effect — especially when taught before a child reaches crisis.

What breathing techniques help kids who feel overwhelmed?

Breathing techniques that support the parasympathetic nervous system are essential for calming overwhelmed children. In Grounded Kids Yoga, we use Bubble Gum Breath, Just a Sip, Lotus Breath, and Left Breath Right — each with distinct regulatory benefits. Bubble Gum Breath is energizing and organizing. Lotus Breath promotes focus and whole-brain integration. Just a Sip cools and grounds. Left Breath Right balances both hemispheres of the brain and can help with sensory overload or transitions. These are practiced sitting or standing and taught with visual and kinesthetic cues for accessibility. We introduce these slowly, repeat them rhythmically, and pair them with movement or mantra to support memory and application. It is very important to teach these breathing practices when a child is regulated and calm. No new learning can take place outside of our optimal zone of functioning. If I had to choose one to begin with, it would be Focus 5 Breath in the Focus in Time Kit.

Can yoga help with emotional outbursts or meltdowns?

Yes — yoga gives children sensory-informed, emotionally safe tools they can learn before they reach a state of overload. Grounded Kids Yoga includes poses like Twist and Target, Rock and Roll, Laughter Milkshake, and Calm Down Pose to support nervous system reset during emotional build-up or recovery. Our method does not expect a child to 'stop' a meltdown on demand. Instead, it builds emotional literacy and awareness by giving kids agency over their body’s responses. We teach through routines that move from high to low intensity, and include chanting, breath, and visualization to meet the energy of the moment without shaming the child. Over time, students learn to recognize the signals of escalation and choose tools to return to regulation — whether through movement, sound, or stillness.

How do I create a calming space or routine using yoga and mindfulness?

A calming yoga routine begins with consistency. In Grounded Kids Yoga, we often start with a breathing practice like Just Breathe, Focus 5 Breath, Lotus Breath or Bubble Gum Breath, followed by a short movement sequence and ending in stillness. Use tools like eye pillows, yoga mats, sandbags, and pose cards to create a sensory-safe environment. Keep the sequence predictable and repeat it often. For example: Bubble Gum Breath → Rock and Roll → Calm Down Pose → Resting Pose. Add a mantra such as 'I Am Safe' to cue emotional regulation. Our 5 Elements Mini Flows are a perfect place to start because you can keep these durable and attractive cards in your child's yoga space and they can practice one or more repeatedly in a flow. They also give children the knowledge to understand what they need to balance and take actions that support that goal. This type of routine gives kids a reliable framework for calming down and supports self-initiation over time.

What are some short yoga routines to help kids self-regulate?

Short regulation flows are at the core of our Focus in Time Kit. These 4–10 minute sequences are designed to help kids move from dysregulation into calm using rhythm, repetition, and breath. Each routine follows the Grounded arc: movement → transition → rest. One example begins with Down Dog to release energy, then shifts to Just a Sip for cooling breath, and ends in Resting Pose with hands on heart. Another may include Washing Machine, Go to Your Room, and Bubble Gum Breath to balance both the sensory and emotional systems. These quick resets are ideal for transitions, classroom brain breaks, or behavior support plans — and work best when practiced consistently. For younger students and kids needing more of an energetic balance and personal awareness, our 5 Elements Mini Flow Cards provide a perfect 1 to 5 minute routine that can be repeated until balance is achieved.

Can yoga be used as a behavior intervention in schools?

Yes — Grounded Kids Yoga is used in many school settings as a proactive tool for behavior support and emotional regulation. The choice of going to a yoga or breathing space is much more effective for well-being than detention or exclusionary reprimands. These spaces are best utilized before a student makes poor behavior choices. However, our methods include breathing, movement, and stillness to help students transition from reactive states into self-awareness and control. We recommend using visual pose cards and our Focus in Time Kit in small groups or individually. For example, a short behavior reset might include Twist and Target, Go to Your Room, Bubble Gum Breath, and Resting Pose. These movements support core regulation systems like proprioception and vestibular processing, which are critical for attention and behavior in the classroom. Yoga is most effective when it’s built into a student’s daily rhythm, practiced consistently, and used as part of a schoolwide behavior plan — not just a one-time activity.

What yoga tools or visual aids work best for anxious or distracted kids?

Children who are anxious or easily distracted benefit from consistent visual tools that match the internal sensations they’re learning to manage. At Grounded Kids Yoga, we use large and small pose cards, mini pose cards, sequence boards, and visual breath cues to build predictable structure. We also include mudras, hand gestures, that work to send signals to the brain that really alter our physical and emotional state. Our Focus in Time curriculum includes full-page visual flows designed for quick resets and emotional regulation in schools and homes. These support kids who struggle with executive function, transitions, or unstructured time. Sandbags, eye pillows, and breathing visuals also support multisensory integration. When tools are repeated and used calmly, they shift from 'instruction' to 'invitation,' which is key for nervous system safety.

How do I support children during yoga who have big reactions or get stuck?

First, we don’t try to fix or silence big reactions — we support the nervous system underneath. In Grounded Kids Yoga, we teach kids how to shift their state without shame. This means planning your sequence to move from high to low energy, using predictable transitions, and responding with presence over pressure. Poses like Rock and Roll, Go To Your Room, and Calm Down help the body discharge energy and return to center. If a student becomes frozen or distressed, we offer grounding: hand on the heart, heavy props, or sensory-focused movement like Twist and Target or Bubble Gum Breath. Our goal is to help the child return to a state of safety at their own pace. Over time, this builds internal awareness and reduces the frequency and intensity of shutdowns or meltdowns.

Is yoga helpful for children with ADHD or executive function challenges?

Yes — Grounded Kids Yoga includes specific tools designed to support working memory, impulse control, and sustained attention. Poses from the Zoom In Series build visual tracking and focus. Twist and Target and Feather Breath help children pause and organize their energy. Forward folds release tension and bring awareness inward. Yoga builds the core foundations of executive function through movement, rhythm, and regulation. Poses and breath flows help children strengthen working memory, increase task initiation, and stay focused through transitions. Practices like Oompa Loompa and Warrior III challenge motor sequencing and perseverance. Visual pose cards and step-based flows support mental organization while the class structure reinforces planning and follow-through. Breathing exercises like Take Out the Trash help release tension and reset after overwhelm. Grounded Yoga doesn’t just teach poses — it creates pathways for self-control, independence, and flexible thinking through embodied experience. Mantras like 'I Am What I Am' and rhythm-based flows stimulate dopamine production and support the prefrontal cortex, which governs executive function. These practices build inner scaffolding for children who struggle with transitions, staying on task, or completing multi-step directions — especially when routines are repeated with visual cues.

What are some short yoga routines to help kids self-regulate?

We teach kids to practice self-regulation while they’re already in a regulated state — not in the heat of a meltdown. Invite them to choose a few yoga pose cards and create a mini flow that helps them feel the way they want to feel: calm, focused, strong, or peaceful. This gives them ownership over their experience. They’re not just being told what to do — they’re building a toolkit that actually feels good to use. Then, in moments of dysregulation, you can gently remind them: “Remember the flow you created for feeling centered?” That memory of choice and agency can be the bridge back to balance. If they are not ready to create their own flow, have a few on hand. We love our 5 Elements flows that help balance the natural elements that exist in all of us.

Home Grown Poses

Together We Stand. Made By Hand

Partner poses created by our Grounded Community.

[For additional details and previews of the download click on the titles]

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Based in Atlanta, Georgia, Grounded Kids Yoga provides in-person and online training, professional development workshops, and ongoing support for educators, parents, and clinicians. We specialize in kids yoga, mindfulness, social-emotional learning (SEL), trauma and pain management, emotional regulation, and impulse control for preschool through high school students. Each year, we serve thousands of children and teens through school programs, after-school enrichment yoga clubs, summer camps, Girl Scouts, 4-H conferences, and yoga studios across Atlanta, the Southeast, and nationwide.