Ask An Expert: Benefits of Yoga for Young Children with Gali Levi-McClure

Gali Levi-McClure lends us her expertise as a certified yoga instructor and the founder of Mini Yoga Club, a play-based yoga and meditation program for children.

Yoga has many known benefits for both the mind and body, including improving strength, balance and flexibility, as well as reducing stress and promoting relaxation. When children practice yoga, they learn valuable techniques and skills that help them navigate life’s challenges as adults. They learn to concentrate, develop body awareness, regulate their emotions, and connect deeply with themselves. Studies even suggest that yoga can help children with attention deficit hyperactivity disorder (ADHD) by teaching them to be more attentive, calm and less impulsive.

Whether you’re an experienced yogi or your knowledge of yoga is limited to the downward dog pose, you may find that implementing yoga practices for your little ones at home can make a big difference in reducing tantrums, teaching self-regulation (to everyone!), and setting a strong foundation for mindfulness and physical health.

We spoke to Gali Levi-McClure—mom, certified yoga instructor, and founder of Mini Yoga Club—about how to introduce yoga to kids and the benefits of doing so. Born and raised in Israel, Gali moved to the United States in 2009, where she earned her degree in psychology and neuroscience, studying how meditation and yoga affect cognitive, neurological, and biological functions. She has practiced and taught yoga and meditation for the past 20 years, and founded Mini Yoga Club to pass on her knowledge to children, while making it fun, simple, and accessible. 

What is the best age for children to start practicing yoga?

The sooner, the better. Thanks to the process of mirror neurons, even a 10-month-old baby can start mimicking deep breathing when a parent models it. 

I started yoga with my children right after they were born, practicing deep breathing while holding them. Babies can feel and synchronize with your heartbeat and the rhythm of your breath, so they benefit from the calming effects of the parent's practice.

What are the biggest benefits of yoga for young children?

Yoga improves focus, self-awareness, emotional regulation, and immune function. It also strengthens physical health, flexibility, memory, and reduces negative self-perception, rumination, anxiety, and depression. I've seen my sensitive 5-year-old use breathing and mindfulness to manage her big emotions. It takes time and consistency, but it's worth the effort.

Do young children have the attention span and coordination to practice yoga mindfully?

Yes, even very young children can learn mindfulness. Start small with one breath or pose, or use play and music-based yoga games. Young children can manage a 20-minute session, as long as it’s playful and engaging for them. 

How long should a yoga session for children be? 

A 2-year-old can practice yoga and meditation for 10-20 minutes. As they grow, they will be able to handle longer sessions. A 2-year-old’s practice is usually quicker and shorter, compared to a 5-year-old, with less time spent on each pose or meditation.  

What are some easy ways that parents can implement a daily yoga practice for their kids?

Integrate yoga into daily routines, like introducing a child's pose or a few deep breaths during bedtime.

Are meditation and breathing exercises more doable and beneficial for children than practicing actual poses?

Poses, meditation, and breathing exercises are beneficial for little ones in different ways. Often, a child needs a pose or two to release energy before settling into meditation or breathing exercises.  

What is your biggest piece of advice to parents who want to introduce yoga to their kids but don’t have access to classes?

Try our Yoga Play Kit. It’s the only game designed to make yoga, breathing, and meditation fun and easy through play and music. It keeps children engaged longer, without the need for a screen or a teacher. The Kit is backed by scientific research and has been used by hundreds of children and parents worldwide. 

Toki Tip: Use your Toki mat for simple, everyday yoga and meditation practices. A standard size mat is perfect for just your little one, while a mega or epic size mat is great to hold poses together. The soft latex foam protects your knees from the hard floor and makes a comfortable surface to sit and practice meditation.