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Yoga Mindfulness Book
Exercise 20 from Yoga Mindfulness Book

Tools: No prompts needed

Ages: 2+

Jaguar Pose or Dandayamna Bharmanasa

This pose improves focus, posture, and balance while lengthening the spine and building core strength. If the pose is too challenging for your child, you can have them place their hands on a cushion or block.

Note: Another way to make this pose a little gentler is to lift only your leg.


  1. Begin on all fours, placing your hands in line with your shoulders and knees in line with your hips.

  2. Lift one leg straight behind you, keeping the heel in line with the hip.

  3. Lift the opposite arm straight forward.

  4. Draw your core muscles in.

  5. Repeat on the other side

Jaguar Pose or Dandayamna Bharmanasa
Other Poses
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