'Hello, Sunshine' Yoga Sequence

Perform this energizing yoga sequence with your child to wake up your minds and bodies in preparation for a day full of learning.

  • hello sunshine yoga sequence
    “Hello, Sunshine” is a yoga sequence that flows from pose to pose. It is traditionally called a Sun Salutation since it is a series of poses that are meant to greet the sun after you wake up in the morning.
    Photo by Getty/kaisphoto
  • book cover
    “Mindfulness for Children” by Tracy L. Daniel is a guide for introducing practices of mindfulness to children so they can learn to reduce stress, regulate behavior and emotions, and develop a positive self-image.
    Cover courtesy Simon and Schuster

  • hello sunshine yoga sequence
  • book cover

Mindfulness for Children (Simon and Schuster, 2018) by Tracy L. Daniel is a guide for explaining and practicing the art of being present and the positive benefits for children learning to be mindful. Learning mindfulness enables children to deal with their emotions in a balanced healthy way. Daniel explains the science of mindfulness along with strategies and practices easy for teaching children that are simple, inexpensive, and not time-consuming.

'Hello, Sunshine' is a yoga sequence that flows from pose to pose. It is traditionally called a Sun Salutation, since it is a series of poses that are meant to greet the sun after you wake up in the morning. "Hello, Sunshine" is a great way to wake up your child's brain and body for a day of learning. First we will individually introduce the poses, then we will put them all together for a flow.

Forward Fold

Forward Fold is a calming pose; however, it can be a bit challenging, especially if your child has tight hamstrings. Children sometimes need a little inspiration to stay in this pose so make it fun by having them count their toes or tickle a stuffed animal.


Forward Fold calms the central nervous system and relieves fatigue. It stretches the hamstrings and the backside of the body. It helps with digestion and concentration.

What to Say

  • Start in Mountain Pose with your feet two fists apart. Take a deep breath in through your nose as you reach your arms toward the sky. Bring your palms together.
  • Let your breath go as you bring your hands down the center line of your body to your toes. Fold your body at the waist.
  • Keep a slight bend in your knees and let your head hang heavy. Nod your head "yes" and shake your head "no" to relieve any tightness. Let your arms be loose and relaxed.

Monkey Pose

Sometimes our thoughts are like monkeys, jumping around and having a hard time settling down. Kids already love pretending to be monkeys — help them add a mindful breath to the fun, and find a moment of stillness! There are many variations on Monkey Pose — this one is also sometimes called a Half Sun Salute.


Monkey jumps build strength in the legs. Monkey Pose is a good stretch for tight legs. This exercise also teaches children how to calm their minds with their breath.

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