Yoga Pose for Kids: Cow Pose

Cow Pose


Just as the curious Cow meanders through pastures of grass, we too are curious about the world around us. When breaking down this pose for kids, we like to talk about this peaceful animal. Not only are cows peaceful and curious, it turns out cows have best friends! Cows tend to form friendships within herds and are always curious to make new friends. When discussing this pose with kids, we like to talk about friendship! What makes a good friend? What do you like most about your best friend?

Pose: Cow
Ages: All ages. Appropriate for toddler and preschoolers too.
Mantra: I am friendly

The pose is excellent for the back and spine and is a great warm-up pose. This pose is often used in conjunction with the Cat Pose (breakdown coming soon!). While doing this pose, you will also feel a nice stretch through your front shoulder and chest. Look to bring the shoulders back for better posture. And by relaxing the abs, we are focusing on the spine. A fun activity is to ask kids to imagine being a cow in a large pasture! As kids arch their back, inhale and say “Moo.” 

For additional modifications of this pose, draw circles with your neck. Or make loud chewing sounds like the cow as a breathing exercise!

How to:

  1. Come to all fours on your hands and knees.

  2. As you inhale, lift your chest and tailbone toward the ceiling.

  3. Let your belly relax towards your mat.

  4. Raise your head up. Press down into your knees and hands so you feel strong and supported.

  5. Hold the pose. Say ‘Moo!’

Additional Exercises with Kids:

  1. Act like a cow while in the pose! How loud can you moo?

  2. Talk about friendship. What makes a good friend? What do you like most about your friend?

  3. Craft time! Make friendship bracelets. For added fun, add Cow beads.

“The only way to have a friend is to be a friend”
— Ralph Waldo Emerson


  • Stretches the back, moves through the range of motion of the spine, opens the chest

  • Massages the organs in the belly, improves digestion

  • Creates emotional balance

  • Relieves stress

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