Inside: Let’s dive into the world of dragons and discover the magic of yoga with these fire-breathing poses your kids will love! Scroll down to the red button to download the yoga pose cards.
Dragons have captured the imaginations of children for centuries with their fierce and powerful presence in fairy tales, books, movies, and legends. But did you know that dragons can also be a source of inspiration for a fun and engaging yoga routine for kids?
In this post, we will explore 12 dragon-themed yoga poses and affirmations that will delight and entertain your kids. It also helps them build strength, balance, and mindfulness.
This yoga routine is perfect to complement the dragon theme in your classroom or homeschool, to celebrate Dragon Day (January 16), or any time you want to fit a bit of fun into your day.
Here’s the Best Part
This routine only takes 12 minutes to complete: one minute per pose.
No expensive equipment or complicated gymnastics abilities are required.
Simply find a small area and use your own body as your guide to work through 7 dragon-themed standing poses followed by 5 floor poses. If you are doing this in the classroom, I make suggestions on how to modify the floor poses to be done standing.
To flow through the routine, set your timer for 30/45 seconds on and 15 seconds off. Do each pose for at least 30 seconds (gradually working up to 45 seconds), then take the remainder of a minute (15/30 seconds) to transition to the next pose.
Easy-peasy, right? You can stretch, breathe, and connect with the power and grace of these majestic creatures through movement in no time.
Want fun vibes?
Want to add some extra fun and festive vibes?
Scroll down to our dragon-themed playlist! We actually did this routine over and over again with different music until we found a perfect match. Yep! We are dedicated to getting it right.
Of course, you can use any music you have on hand. But so you know, we carefully curated the list to match the rhythm of each move. So, the most energetic moves take place during the most energizing songs. And the final poses are accompanied by super soothing (but pleasant, no thigh bone trumpets and weird chimes and whistles here) tunes so that you and your kids can walk away from this routine feeling calm, cool, and collected.
Give it a try; even though it seems like such a short and easy workout, I promise that you and your kids will feel physically energized but mentally calm when you are done. What I call a “ready for anything” state!
Namaste 🙂
Dragon Yoga For Kids
1. Dragon Roar (High Lunge Pose)
Begin by standing tall with your feet shoulder-width apart. Inhale deeply, raising your arms above your head. As you exhale, lunge forward while making a “roar” sound, imitating a dragon’s breath. Feel the warmth and power emanating from your core as you release the breath. Hold the pose, breathe deeply, then repeat on the other side. “I am as fierce and determined as a dragon, capable of overcoming any challenge that comes my way.”
2. Dragon Warrior (Exalted Crescent Lunge Pose)
Get in a high lunge with your left leg forward. Reach with the left arm back to touch the right thigh (pull your tummy to prevent injury to your back as you twist). The other arm is extending up and slightly toward the back (see the pic). Hold the pose and breathe. Imagine yourself as a fierce dragon warrior, ready to protect or conquer. With each breath in, grow a little bit taller. Repeat on the other side. “I embrace my uniqueness and let my inner dragon shine brightly.”
3. Flying Dragon (Stork Bird Variation With Arms Out)
Dragons love to fly. Standing tall, raise one foot off the ground to the hip level in front of you. Extend your arms out to the sides. Gaze at one point to help you balance. Imagine yourself as a dragon getting ready to take off; take a deep breath and flap your wings up and down. What does it feel like to be soaring through the sky like a dragon in flight? If you could go anywhere right now, where would you go? Change the standing leg. “I am brave and courageous, ready to face any adventure that awaits me.”
4. Dragon’s Wings (Warrior 3 Pose)
Let’s fly a little longer! Stand tall with your feet together and arms relaxed by your sides. Take a big step forward with your right foot. Extend your left leg behind you, keeping it straight and lifted off the ground. Reach your arms out in front of you. Feel the strength and determination of a dragon in full flight. Repeat on the other side. “With every breath, I fill myself with the fiery passion of a dragon, fueling my dreams and ambitions.“
5. Dragon Tail Sweep (Standing Pelvic Circles)
Stand up straight with your feet hip-width apart and knees soft. Gently push your hips out to one side, to the front, the other side, and back behind you. Try to make circles fluid and deliberate, as if you are moving through slime. Dragon tail can reach 40 feet in length; imagine you are sweeping your heavy tail behind you as you move, keeping your circles small at first and increasing the size of your circles as you feel your lower body loosening. Keep your core muscles engaged to protect your back, but keep your head and upper body as still as possible. “I am wise and intuitive, trusting my instincts to guide me on the right path.”
6. Dragon’s Eye Focus (Homolateral Knee Holds)
Stand tall with your feet hip-width apart and arms relaxed by your sides. Find a spot on the ground to focus on, fixing your gaze like a dragon’s piercing eyes. Take a deep breath and lift one knee up to the side. Touch the knee with the hand on the same side, grounding yourself and connecting to your inner strength and wisdom. How long can you stay like this? Bring your other arm up to help you balance. “Like a dragon guarding its treasure, I value and protect the things that are important to me.” Repeat the same knee hold on the other side. What things do you value and protect in your life?
7. Dragon Battle (Step over/Duck Under)
It’s time to bring that heart rate up! Someone is trying to catch a dragon (that’s you!), but they are not a match to your superior dragon abilities. Stand tall, raise your left leg, and step over an imaginary opponent. Follow with your right leg. Quickly, duck to your right under an imaginary sword, keeping low to the ground. Repeat for about 20 seconds or 10 reps. Then, switch to the other side. “I am unstoppable, harnessing the energy of a dragon to propel me towards my goals.”
8. Dragon Twist (Twisted Bird Dog Pose With Side Stretch)
After an intense cardio of the last pose, it’s nice to get down on the floor. From a tabletop position on your hands and knees, extend your left leg out behind you and sweep it to the right side of your body. Try to cross it over your right foot and twist your upper body to the right as if reaching towards it with the top of your head, emulating the flexibility of a dragon’s body. Feel a pleasant stretch on the left side of your body. “Every step I take, I leave behind a trail of greatness, leaving a mark on the world like a dragon’s footprint.”
Adaptation: If you are doing it in the classroom, do the twist while standing. Take the left leg behind and slightly to the right, then lean the upper body to the right and back as if reaching for the left foot. Repeat on the other side.
9. Dragon Breath (Breath of Fire)
Sit cross-legged on the ground, lifting your arms up and to the side at 45-60-degree angle. Keeping your arms up helps to open your lungs, but if it’s too difficult, keep your arms in your lap. Inhale and exhale through your nostrils fast, with no pause in between. Imagine breathing out a stream of fiery dragon breath. Relax your belly out when inhaling, and powerfully pull the belly in, pressing the navel back towards the spine when exhaling. Watch out for a common error, which is pulling the belly in on the inhale! The breath of fire energizes your blood with additional oxygen, activates the deepest regions of your lungs that are not normally used, and boosts your immune system. “I embrace the power within me, unleashing my creativity and imagination like a dragon breathing fire.”
Adaptation: Breath of fire can easily be done standing. Stand in a comfortable standing position with your arms up, and inhale/exhale fast with no pause in between. While lightheadedness is common during fire breath (because you are releasing toxins and carbon dioxide faster than usual), take care not to get so dizzy you fall over. And please, slow down your breathing or stop completely if it doesn’t feel right for you today.
10. Dragon Baby (Baby Dragon Pose)
Begin on your hands and knees. Step one foot between the hands, making sure that the knee is right above the heel. Slide the back knee backward. You can stay here in this pose. Yogis call it a Baby Dragon. Or here are two fun variations. If you lift your upper body and place your arms on your front knee, it’s called the Dragon Flying High pose. If you place both arms inside your front foot and come down on your elbows, it’s called the Dragon Flying Low pose. You choose which position works best for you today!
Imagine that your body is covered with beautiful, vibrant scales. What color are your scales today? “I am strong and resilient, just like the scales of a dragon that protect me from any harm.”
Adaptation: Take a smaller step and keep the hands on the front knee.
11. Dragonstone Pose (Wind Relieving Pose With Head Tucked)
Lie down on your back and hug your knees to your chest, curling into a ball. Take a few deep breaths, imagining the anticipation and excitement of being discovered. Slowly release your legs and arms, extending them out, feeling a sense of freedom. Repeat a few times. Did you know that a dragon stone is a classic sedimentary rock comprised of minerals and organic particles? It’s believed that possession of this stone promotes willpower, strength, and courage. “I am free to explore new horizons and discover my true potential.”
Adaptation: If you can’t get on the floor, come down into a squat, place your fingertips on both sides of your body, and round your head down towards your knees.
12. Dragon’s Den Pose (Fetal Pose)
It’s essential to end a yoga session on a relaxing note. A proper cooldown acts as a transition between your workout and your daily activities. Lie on your side and pull your knees towards your chest. Use your bottom arm as a pillow and keep your eyes closed. Take 5-10 deep breaths, and then repeat on the other side. “I embrace the unknown and step into the future with confidence, knowing that I have the spirit of a dragon within me.” Allow this final pose to create a sense of security, releasing any tension or stress in your body. Feel the power and confidence of a powerful dragon at rest resonate throughout your entire body.
Adaptation: If you can’t get down on the floor, slowly fold yourself forward until you feel a stretch in your back. Relax, breathe, hold for 30-45 seconds, then slowly roll back up to standing.
Dragon Yoga Music
- Thunder, Imagine Dragons 3:05
- Dragon Battle, John Powell 1:54
- The Greatest, Sia 3:24
- Dragonstone, Ramin Djawadi 5:05
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