Dinosaur Yoga for Kids: 8 Roar Some Dino Poses Your Child Will Absolutely Love
ROAR!
That is how this yoga session begins. And your child will not be able to wait for it to start.
Dinosaur yoga is the most exciting kids yoga theme right now. And it is not hard to see why. Children are obsessed with dinosaurs. They love the names. They love the sounds. And they love stomping around the room pretending to be the biggest creatures that ever lived.
So today, your child does not just do yoga. They become dinosaurs.
Here are 8 roar-some dino yoga poses to try right now. No experience needed. No equipment required. Just a little space and a whole lot of roaring.
Why Dinosaur Yoga Is Perfect for Kids
Children learn best through imagination and play. So when yoga has a theme they are obsessed with, they stay engaged for much longer.
Dinosaur yoga works brilliantly because every child already knows the characters. There is no explaining needed. You just say “you are a T-Rex” — and they are instantly in.
But dinosaur yoga does more than just entertain. It builds real physical and emotional skills. Children build strength, flexibility, and balance through the poses. They develop focus and calm through breathing. And they build confidence through the powerful characters they become.
Moreover, dinosaur yoga burns energy fast. So it is perfect for rainy days, restless afternoons, or any moment when your child needs to move.
For more on how themed yoga supports children’s development, read our blog Yoga Stories for Kids: Why Story-Based Yoga Works Better.
Before You Begin
Tell your child this before you start.
“Today we are going back in time. Millions of years ago, incredible dinosaurs roamed the earth. And today — YOU are one of them. Which dinosaur do you want to be first?”
Then roll out your mat. And let the prehistoric adventure begin.
8 Dinosaur Yoga Poses for Kids
Pose 1 — T-Rex Pose: The Mighty T-Rex
Stand tall with feet wide. Bend your elbows and tuck your hands close to your chest — like tiny T-Rex arms. Bend your knees slightly. Then ROAR as loudly as you can! Hold for 5 breaths. Stomp around the room. Roar again. Children absolutely love this every single time. Moreover, the stomping releases tension and burns energy fast.
Pose 2 — Brachiosaurus Pose: The Long-Necked Giant
Stand with feet wide. Interlace your fingers and stretch both arms straight up overhead — like the long neck of a Brachiosaurus reaching for the tallest trees. Stretch as high as you can. Hold for 5 breaths. This pose builds shoulder strength and improves posture beautifully.
Pose 3 — Stegosaurus Pose: The Spikey Back
Get on your hands and knees. Lift your hips up into Downward Dog. Then walk your feet in toward your hands slightly. Your back is now flat like a Stegosaurus. Hold for 5 breaths. Wiggle your spikey tail! This pose stretches the whole back body and releases hamstring tension.
Pose 4 — Pterodactyl Pose: The Flying Dinosaur
Stand with your feet together. Stretch both arms out wide like pterodactyl wings. Lean forward slightly. Then flap your wings slowly and make a screeching sound. Hold for 5 breaths. Then switch — balance on one foot and flap. So this pose also trains balance and coordination beautifully.
Pose 5 — Ankylosaurus Pose: The Armoured Dinosaur
Sit on the mat. Pull your knees into your chest. Wrap your arms around your knees. Round your back like an armoured shell. Rock gently from side to side. Hold for 8 slow breaths. This calming pose releases lower back tension. Furthermore, it gives children a feeling of safety and security — like a dinosaur curled inside its armour.
Pose 6 — Velociraptor Pose: The Fast Hunter
Stand on one foot. Lift the other knee high. Lean forward slightly with arms back — like a Velociraptor running at speed. Hold for 5 breaths. Then switch sides. This balance pose builds core strength and focus simultaneously. And children love feeling fast and powerful.
Pose 7 — Triceratops Pose: The Three-Horned Warrior
Step one foot forward into a wide lunge. Place both fists on your forehead like three horns. Look straight ahead with a strong, determined face. Hold for 5 breaths. Then switch sides. This warrior variation builds leg strength and confidence. Say together: “I am strong. I am brave. I am a Triceratops!”
Pose 8 — Dinosaur Egg Pose: The Hatching Egg
Curl up into a tight ball on the mat. Arms around your knees. Eyes closed. Breathe slowly and quietly. Then very slowly begin to uncurl — pretending to hatch from your egg. Stretch your arms wide. Open your eyes. Take a big breath in and ROAR your way into the world! This is the perfect ending pose. It teaches stillness, then transitions beautifully into energy and joy.
End With Dino Breath
After the poses, sit together and try Dino Breath.
Breathe in deeply through your nose for 4 counts. Then breathe out through your mouth in one long, dramatic ROOOAARRR. Repeat 5 times.
This breathing exercise calms the nervous system fast. But because it sounds like a dinosaur, children do it enthusiastically every single time. So use it anytime your child needs to reset — not just in yoga sessions.
For more breathing exercises your child will love, read our blog Simple Breathing Exercises for Kids to Improve Focus and Sleep.
Keep the Dino Adventure Going
One session is wonderful. But a consistent habit is where the real magic happens.
For a fully guided, story-driven yoga programme your child can follow independently, explore our online courses. The Jungle Yoga Trail is perfect for ages 4 to 8. It uses animal adventures and original music to make every session genuinely exciting. So dinosaur lovers transition naturally into the jungle animal world and keep coming back for more.
The Yoga Explorers and The Yoga Adventureland take children on bigger adventures as they grow. Both include lifetime access and a certificate of completion.
For screen-free dino yoga at home, our Yoga Flashcards let children pick their own poses and create their own dinosaur yoga sequences independently. So it becomes a game they lead — not a lesson you teach.
And for live expert-led sessions every week, join our Online Yoga Classes for Kids. New themes every week for ages 4 to 12 — including adventure themes children love.
Not sure where to start? Explore our Free Resources and try Yoga Guppy before committing to a course.
Conclusion
Dinosaur yoga is proof that yoga does not have to be quiet or serious to be powerful.
Children build strength, focus, and calm — while stomping, roaring, and hatching from eggs.
So try T-Rex Pose today. Roar as loudly as you can together. And notice how your child lights up.
Frequently Asked Questions
Q1. What is dinosaur yoga for kids?
Dinosaur yoga uses dinosaur characters and prehistoric themes to make yoga exciting for children. Each pose is named after a dinosaur. So children build strength, balance, and calm through pure imagination — stomping like a T-Rex, flying like a Pterodactyl, and hatching like a dinosaur egg.
Q2. What age is dinosaur yoga suitable for?
Dinosaur yoga works brilliantly for children aged 3 to 8. Younger children aged 3 to 5 love the sounds and stomping. Older children aged 6 to 8 enjoy the balance challenges and strength poses. So it works across the full age range naturally.
Q3. How long should a dinosaur yoga session be?
Start with 10 to 15 minutes for younger children. For ages 6 to 8, 20 minutes works well. Always stop while your child still wants more. So they look forward to the next session eagerly.
Q4. Can dinosaur yoga help calm a restless or high-energy child?
Yes. Dinosaur yoga is especially effective for high-energy children because it meets their energy first — with stomping, roaring, and active poses — and then brings them to calm naturally through breathing and the Dinosaur Egg resting pose. So it burns energy and then settles the nervous system in one session.
5. Which Yoga Guppy course is best after trying dinosaur yoga at home?
The Jungle Yoga Trail is the perfect next step for ages 4 to 8. It uses animal adventure stories and original music — a natural progression from dinosaur yoga that children love immediately. It includes lifetime access and a certificate of completion.
