Practice Polar Bear pose
Practice the Polar Bear yoga pose to build balance, strength, and mindful breathing; try gentle warm ups, step by step guidance, and safe holds.
Step-by-step guide to practice the Polar Bear pose
Step 1
Put on comfy clothes and spread your mat or rug on the floor.
Step 2
Stand tall and take three big belly breaths inhaling through your nose and exhaling through your mouth.
Step 3
March in place for 30 seconds to warm up your legs and heart.
Step 4
Come onto all fours with hands under shoulders and knees under hips on your mat.
Step 5
Do two rounds of cat-cow by arching your back up like a cat then scooping it down like a cow.
Step 6
Tuck your toes under so the balls of your feet press into the mat.
Step 7
Lift your knees a few inches off the mat so your belly hovers and your body feels strong.
Step 8
Press your palms into the mat and keep your back flat while you find steady balance.
Step 9
Breathe slowly for five deep belly breaths while holding the hover.
Step 10
Lower your knees to the mat and sit back on your heels or cushion to rest for a few calm breaths.
Step 11
Repeat the hover (Steps 7–10) two more times, trying to stay steady a little longer each time.
Step 12
Share your finished Polar Bear practice on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if we don’t have a yoga mat or rug for this Polar Bear practice?
Use a folded towel, blanket, or a carpeted spot as your mat so your knees and palms are cushioned when you come onto all fours and hold the hover (steps 1 and 4–9).
My child’s belly drops or their back rounds during the hover—how can we fix that?
Have them tuck the tailbone slightly, draw the belly toward the spine to engage the core, press the palms into the mat and keep the knees only a few inches off (steps 6–8), and place a cushion under the knees to rest between attempts if needed.
How can I adapt the activity for younger or older kids?
For younger children shorten the hover to just a few seconds and allow extra rest or keep toes untucked, while older kids can increase hover length, add an extra round of steps 7–10, or count more breaths per hold.
How can we make the Polar Bear practice more fun or personalized before sharing it on DIY.org?
Let the child bring a stuffed polar bear or wear a fun hat during the practice, play calming Arctic-themed music while repeating steps 7–10, and encourage them to take a picture or short video to post on DIY.org (step 12).
Watch videos on how to practice the Polar Bear pose
Polar Bear Yoga for Kids | Winter Brain Break | Yoga For kids | Kids Yoga | Winter Yoga
3 Videos
Polar Bear Yoga for Kids | Winter Brain Break | Yoga For kids | Kids Yoga | Winter Yoga
Kids Yoga Arctic Adventure 🐧 | Brain Break with Polar Animals & Iceberg Poses
Kids Yoga: Polar Bear Pose
Facts about children's yoga and mindfulness
🌬️ Pranayama means breath control in Sanskrit — simple belly breaths can help kids calm down and concentrate quickly.
🛟 Starting with gentle warm-ups and practicing slow, supported holds makes yoga safer and more fun for kids.
🐻 The 'Polar Bear' pose is a playful kids' yoga move used to build balance, core strength, and gentle focus.
🧘♀️ Yoga is an ancient practice (about 5,000 years old) that blends physical poses, breathwork, and mindfulness.
🤸♂️ Short, regular yoga sessions can boost children's coordination, balance, flexibility, and body awareness.
How do I guide my child through the Polar Bear yoga pose?
What materials do I need to practice the Polar Bear pose at home?
What ages is the Polar Bear pose suitable for?
What are the benefits, safety tips, and variations for Polar Bear pose?
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