Winter Wellbeing Yoga Class for 3 age groups

Looking for some winter yoga ideas? Here are some of the activities that I like to include in my classes:

• Breathwork: Candle breath, hot cocoa breath, or box breathing

• Movement: Slow, grounding poses (Tree, Warrior, Child’s Pose)

• Mindfulness: Journaling, gratitude art, or guided rest

• Affirmations: “I am calm and cozy,” “I am strong and steady,” “Stillness is powerful”

🧸 Age-Specific Class Ideas

For 2–5 years: Cozy Creatures Yoga (Animal themes, rest + breath)
For 6–12 years: Winter Warrior Flow (Strength + Gratitude)
For 13+ years: Stillness is Strength (Reflection + Nervous System Reset)

❄️ Winter Wellbeing Yoga Class Plans

Class Plan 1: Ages 2–5 – "Cozy Creatures Yoga"

Theme: Hibernation and rest like winter animals

1. Welcome Circle

• Sit in a circle, sing a simple welcome song.

• Ask: “What do some animals do in winter? Hibernate”

2. Breathwork

• Hot Cocoa Breath: Pretend to hold a cup and blow slowly.
  Inhale through the nose, exhale through the mouth (x3).

3. Yoga Poses
Act out animals who hibernate or slow down in winter:

• Bear (Child’s pose) – “Let’s curl up in our cave.”

• Fox (Sphinx) – “Resting quietly.”

• Owl (Seated twist) – “Whooo’s watching the snow fall?”

• Squirrel (Squat) – “Gathering food before bed.”

4. Movement Game

• “Tiptoe through the snow” – pretend walking softly like a winter animal.

5. Mindfulness & Relaxation

• Lie on backs with a soft scarf over belly and listen to a rainstick.

• “Imagine you are a bear sleeping in a cozy den.”

6. Creative Time

• Draw or colour a hibernating animal.

Affirmation: “I am calm and cozy like a bear in winter.”

Class Plan 2: Ages 6–12 – "Winter Warriors & Inner Light"

Theme: Finding strength, gratitude, and warmth inside

1. Welcome & Check-in

• “How are you feeling today? What helps you feel warm inside?”

2. Warm-Up

• Cat-Cow, Side bends, Shake out the limbs.

3. Main Yoga Flow

• Warrior II – “Strong like trees in winter wind.”

• Tree Pose – “Growing roots deep into the snowy ground.”

• Bridge Pose – “Open your heart and lift your spirit.”

• Seated Forward Fold – “Rest like winter animals.”

4. Breathwork

• Candle Breath: Inhale deeply, exhale like blowing out a candle.

• Try in pairs—holding up fingers like candle flames.

5. Mindfulness Activity

• Make or decorate gratitude snowflakes – write one thing you’re grateful for on each.

6. Relaxation

• Lie down with a rolled blanket or eye pillow.

• “Feel your breath keeping you warm and calm like a winter fireplace.”

Affirmation: “I am strong and steady, even when it’s cold.”

Class Plan 3: Ages 13+ – "Stillness is Strength"

Theme: Tending your inner fire and embracing slow self-care

1. Intention Setting & Journaling

• Prompt: “What helps me feel grounded and warm in winter?”

2. Slow Vinyasa Flow

• Slow Sun Salutations

• Warrior I > Humble Warrior > Forward Fold

• Low Lunge > Twist > Half Split

• Seated Forward Fold

• Bridge or Restorative Heart Opener

3. Breath Practice

• Box Breathing: Inhale 4 – Hold 4 – Exhale 4 – Hold 4

4. Mindfulness & Journaling

• Legs Up the Wall with bear breaths (belly breathing) then journaling:

  • “What do I need less of this season?”

  • “What nourishes me most deeply?”

5. Final Relaxation

• Body scan & visualization: “Your inner fire glows like a candle inside.”

Affirmation: “Slowing down is powerful. I trust myself to rest.”

Winter offers us a time to slow down, rest and rejuvenate. Empowering kids to do the same teaches them an important self-care strategy that will serve them through their lives.