AGE 3-6 YEARS EXERCISES | EARLY CHILDHOOD TRAINING

Warm-up & Mobility

  1. Neck up–down (slow, smiling)
  2. Neck side bending (ear to shoulder)
  3. Shoulder shrugs (like “I don’t know”)
  4. Arm swings (open–close like wings)
  5. Elbow bending & straightening
  6. Wrist rotations.
  7. Finger open–close (flower–bud)
  8. Hip circles (small circles only)
  9. Knee bending (mini squats)
  10. Ankle rotations
  11. Marching in place
  12. Toe walking & heel walking

Gross Motor Skills

  1. Walking on straight line (tape/rope)
  2. Tip-toe walking
  3. Heel walking
  4. Crawling (tunnel or mat)
  5. Bear walk (short distance)
  6. Frog jumps (small)
  7. Two-leg jumping
  8. Jumping over soft objects
  9. Stair climbing (with support)
  10. Running & stopping on command
  11. Balance & Coordination
  12. Standing on one leg (5–10 sec)
  13. Ball rolling on floor
  14. Throw & catch (big soft ball)
  15. Kicking stationary ball
  16. Side stepping
  17. Backward walking
  18. Obstacle walking (pillows, cones)

Simple Asanas

  1. Tadasana (Mountain)
  2. Vrikshasana (Tree – with support)
  3. Balasana (Child’s pose)
  4. Marjari–Bitilasana (Cat–Cow)
  5. Baddha Konasana (Butterfly)
  6. Bhujangasana (Cobra – very mild)
  7. Malasana (Yogic squat)
  8. Happy Baby pose
  9. Star pose
  10. Frog pose

Breathing (Pranayama – playful)

  1. Balloon breathing (deep inhale–exhale)
  2. Flower smelling – candle blowing
  3. Bee humming (Bhramari – soft)
  4. Lion breath (Simhasana)
  5. Counting breaths (1–5)

Relaxation

  1. Guided rest (story-based)
  2. Soft music relaxation
  3. Body awareness game (“touch & relax”)

Fine Motor (supportive)

  1. Squeezing soft ball
  2. Tearing paper
  3. Button practice / peg board

Session Structure (30–40 min)

  1. Loosening: 5–8 min 
  2. Physiotherapy play: 15–20 min
  3. Yoga therapy: 10–12 min
  4. Relaxation: 3–5 min 

Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.