Try Out These Grandma-Grandchild Friendly Yoga Routines And Exercises

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The older I get, the more I realize just how important our physical health is, which makes me wish I had taken it more seriously when I was younger. While I stay active during these golden years, I am working hard to instill a healthy mindset in my children and grandkids, beginning with stretching and mindful movement.

Though you cannot go wrong with any physical activity, I find that yoga is a great low-impact workout for myself and an easy introduction to physical health for the grandkids. Are you ready to get started? Let’s begin with a few of the basics:

Physical and mental health benefits of exercise

Getting in a good stretch

Physical health

Regular physical activity can profoundly affect physical health, as it helps control weight and reduces the risk of cardiovascular diseases, type 2 diabetes, metabolic syndrome, and some cancers. It also strengthens bones and muscles and improves your chance of living longer while reducing your risk for many chronic diseases.

Mental health

Not only does regular exercise have a significant impact on your physical health, but also your mental health, as it improves mood and reduces feelings of depression, anxiety, and stress by increasing the production of endorphins (which are known to produce positive feelings and reduce the perception of pain). Regular exercise has also been shown to improve sleep, boost self-esteem, and improve cognitive function, including memory, attention, and brain processing speed.

Examples of age-appropriate and accessible yoga poses or exercise routines

Child in a yoga pose
  1. Children: For children, the focus is on making yoga fun and engaging. Yoga poses such as “Downward Facing Dog,” “Tree Pose,” and “Warrior” are appropriate. Yoga games and stories can also be included to keep them interested.
  2. Adolescents: Yoga poses like “Mountain Pose,” “Cobra Pose,” and “Child’s Pose” are great for this age group. Additionally, Sun Salutation sequences can also be practiced, providing a whole-body workout.
  3. Adults: A mix of strength, flexibility, and balance poses would be appropriate, such as “Warrior Series,” “Triangle Pose,” and “Seated Forward Bend.” Mindful breathing and meditation exercises can also be incorporated.
  4. Seniors: Gentle exercises are ideal for this group, focusing on maintaining mobility and balance. Poses like “Chair Pose,” “Leg Lifts,” and “Tree Pose” (for balance) can be practiced. Also, guided relaxation and breathing exercises would be beneficial.

Tips for creating a safe and enjoyable exercise environment

Child meditating
  1. Comfortable Space: Make sure the space is open and comfortable, with no sharp objects or furniture that could cause injury.
  2. Proper Gear: Wear comfortable, breathable clothes and appropriate footwear for the type of exercise you’re doing.
  3. Warm-Up and Cool-Down: Always begin with a warm-up to prepare the body for exercise and end with a cool-down to help your body recover.
  4. Hydration: Stay well-hydrated before, during, and after exercise.
  5. Moderation: Don’t overdo it. Listen to your body and rest when necessary. Overexertion can lead to injury.
  6. Variety: Change up the exercise routine regularly to avoid boredom and challenge different muscle groups.
  7. Motivation: Consider exercising with a friend or a group to increase motivation. Alternatively, music or watching a favorite show during exercise can help make the experience more enjoyable.
  8. Safety: If new to exercise, especially if older or having any health issues, it is always best to consult with a doctor or a trained professional for guidance.


BalanceFrom All-Purpose 1/2-Inch Extra Thick High-Density Anti-Tear Exercise Yoga Mat and Knee Pad

Protect your knees and elbows with a high-quality mat like this one. (Trust me: You need a soft surface for yoga, whether it be cushy carpet, a rug, or a designated mat!)

The School of Mindfulness – Intro to Yoga and Meditation Deck for Children

If you are doing yoga with your grandchild (or if you are a beginner yourself), these cards are a great way to both learn the moves and mix up your routine!

Chi Universe, Yoga Mat & Game

How fun is this: A product that combines the aforementioned mat AND guide? I may need to get one of these for each of my grandkids…

Exercise, including yoga, is a vital part of maintaining overall health and well-being and should be an enjoyable activity that you look forward to (and not a chore). The key is to find activities you enjoy and make them a part of your daily routine, which is made even easier the younger you start. Namaste, my fellow Devoted Grandmas!

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