Navratri Yoga for Kids: 9 Fun Poses for the 9 Days of Navratri
Quick answer: Navratri yoga for kids is a playful way to celebrate the festival at home. Each day, your child does one yoga pose inspired by that day’s goddess and colour, like Mountain pose for Maa Shailputri or Warrior pose for brave Maa Katyayani. It takes 5 minutes a day and suits children aged 3 to 10.
Navratri 2026 runs from October 11 to Dussehra on October 20. Children love the colours, the garba and the stories, but they don’t always understand what the nine days mean.
Yoga helps them feel the festival in their bodies. When a child stands tall like a mountain or roars like Durga’s lion, the stories come alive. And it’s a lovely screen-free ritual for the Dussehra holidays.
9 poses for the 9 days of Navratri
Day | Date | Colour | Goddess | Yoga pose | Tell your child |
|---|---|---|---|---|---|
1 | Oct 11 | Orange | Maa Shailputri | Mountain pose (Tadasana) | “She is the daughter of the mountains. Stand tall and strong like her!” |
2 | Oct 12 | White | Maa Brahmacharini | Easy pose with deep breaths (Sukhasana) | “She is calm and patient. Sit still and take five slow breaths.” |
3 | Oct 13 | Red | Maa Chandraghanta | Bee breath (Bhramari) | “She wears a bell-shaped moon. Hum like a ringing bell: mmmm.” |
4 | Oct 14 | Royal Blue | Maa Kushmanda | Star pose (Utthita Tadasana) | “She made the universe with her smile. Shine like a star!” |
5 | Oct 15 | Yellow | Maa Skandamata | Child’s pose (Balasana) | “She is a loving mother. Curl up safe like a baby.” |
6 | Oct 16 | Green | Maa Katyayani | Warrior 2 (Virabhadrasana II) | “She is a brave warrior. Stand strong and fearless!” |
7 | Oct 17 | Grey | Maa Kalaratri | Lion pose (Simhasana) | “She chases away darkness. Roar away your fears!” |
8 | Oct 18 | Purple | Maa Mahagauri | Tree pose (Vrikshasana) | “She is peaceful and pure. Balance quietly like a tree.” |
9 | Oct 19 | Peacock Green | Maa Siddhidatri | Lotus pose (Padmasana or Easy pose) | “She sits on a lotus and gives wisdom. Bloom like a flower.” |
Navratri colours can vary a little by region and calendar.
Bonus for Dussehra (October 20): Bow pose (Dhanurasana). Lie on your tummy, hold your ankles and lift. Tell your child it’s Lord Rama’s bow, ready to aim the arrow of good over evil.
How to do Navratri yoga with your child
- Make it a daily ritual. Do the day’s pose after the evening aarti or before school.
- Dress in the colour. Let your child wear or hold something in the day’s colour.
- Tell the story first. Spend one minute on the goddess, then do the pose together.
- Hold for 3 to 5 breaths. Younger children can hold for just a few seconds.
New to yoga? Start with our 40 fun yoga poses for kids guide, which shows each pose step by step.
Play the Garba Freeze game
This is the most-loved game in our Navratri classes. Play garba music and let the children dance in a circle. When the music stops, call out a pose from the list above, like “Lion!” or “Tree!”, and everyone freezes in it. It builds balance, listening and pure joy.
It works brilliantly with siblings and cousins too. For more ideas, try our partner yoga poses for kids.
Dussehra holiday activities for kids
Keep the yoga going through the school holidays:
- Dinosaur yoga for kids for restless afternoons
- Alphabet yoga to learn while moving
- Breathing games for kids to calm down after a busy festive day
A festive gift that keeps them moving
Looking for a meaningful Navratri or Diwali gift? The Yoga Guppy Flashcards feature 40 poses illustrated in Indian folk art, Warli, Madhubani and Gond, with Sanskrit names and a rhyme on every card. They’re made for children aged 2 to 10.
Teachers: planning a Navratri celebration at school? Let’s Play Yoga has 17 printable group yoga games, and you can contact us for school sessions in Mumbai and Bangalore.
For guided practice at home all year, our online yoga courses for kids, like the Jungle Yoga Trail, turn screen time into active, mindful play for ages 3 to 8.
Happy Navratri from all of us at Yoga Guppy!
About the author
Rashmi Ramesh is a yoga teacher, theatre practitioner, dancer and the founder of Yoga Guppy. Since 2013 she has helped children worldwide discover yoga through stories, music and play, and the Yoga Guppy YouTube channel has over 500K subscribers. Read the Yoga Guppy story.
FAQ section
Q1. What activities can kids do during Navratri?
Kids can do Navratri yoga, garba dancing, colouring rangoli patterns, making paper diyas and learning the stories of the nine goddesses. A simple daily yoga pose for each goddess is a fun, screen-free way to celebrate all nine days.
Q2. How can I explain Navratri to my child?
Explain Navratri as nine nights celebrating Goddess Durga and her nine forms, ending with Dussehra, when good wins over evil. Linking each goddess to a simple quality, such as bravery, calm or kindness, and a yoga pose makes the story easy for children to remember.
Q3. What yoga pose is good for Dussehra?
Bow pose (Dhanurasana) is a perfect yoga pose for Dussehra. Children lie on their tummy, hold their ankles and lift, imagining Lord Rama’s bow aiming the arrow of good over evil.
Q4. What age is Navratri yoga suitable for?
Navratri yoga works well for children aged 3 to 10. Younger children can hold each pose for a few seconds, while older children can hold for 5 breaths and learn the Sanskrit names.
Q5. How long should kids do Navratri yoga each day?
Five minutes a day is enough. Tell the day’s goddess story, practise the pose for 3 to 5 breaths, and end with a fun round of the Garba Freeze game.
