LANA KATSAROS - 50 EASY-TO-FOLLOW GUIDED FLOWS FOR YOU & YOUR LITTLE YOGI

Sep 28, 2026

50 guided yoga flow cards for children and families, created to be easy, customizable, and appropriate for a wide range of abilities. The deck introduces foundational and beginner-friendly sequences and includes specialized themes such as digestion support, anger release, anxiety relief, avoiding triggers, stress recovery, balance, confidence building, sleep, and flexible focus practices. Instructions emphasize gentle pacing, following readiness for activities, and adapting poses by omitting or replacing difficult movements.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages60

Reading Time2 h 31 min

AccessFree to download

Table of Contents

Introduction

Happiness

My First Flow

After School

All Is Well

Heavy Work

I Can Follow Instructions

Improve Digestion

Anger Management

Anxiety Buster

Nature Connect

Avoiding Triggers

Overwhelm and Stress Relief

Bad Day Release

Post-Tantrum

Balance Builder

Posture

Be Creative

Quick Energy

Quick Sun Salutation

Before School Mini Flow

Reset

Brain Break

Self-Esteem

Celebrate the Day Ahead

Sensory Input

Check-In

Strength Building

Connecting to Confidence

Strength for Low Muscle Tone

Cool Down

Swimmers

Create Calm

Trust

Deep Sleep

Waiting in a Long Line

Earth Day

Wake Up Family

Family

Wake Up Routine

Family Nighttime

Whole Body Stretch

Fidget Relief

Yoga for ADHD

Fighting Fear

Yoga in Public Spaces

Flexibility Practice

Yoga in the Dark

Focus Fix

LANA KATSAROSillustrated by ALISON OLIVER50 EASY-TO-FOLLOW GUIDED FLOWS FOR YOU &YOUR LITTLE YOGI # TABLE OF CONTENTS ntroduction 2Happiness 30My First Flow 3Heavy Work 31After School 4I Can Follow Instructions 32All Is Well 5Improve Digestion 33Anger Management 6Memory and Concentration 34Anxiety Buster 7Nature Connect 35Avoiding Triggers 8Overwhelm and Stress Relief 36Bad Day Release 9Post-Tantrum 38Balance Builder 10Posture 39Be Creative 1lQuick Energy 40Before Bed 12Quick Sun Salutation 41Before School Mini Flow 13Reset 42Brain Break 14Self-Esteem 43Celebrate the Day Ahead 15Sensory Input 44Check-In 16Strength Building 45Connecting to Confidence 18Strength for Low Muscle Tone 46Cool Down 19Swimmers 47Create Calm 20Trust 48Deep Sleep 21Waiting in a Long Line 49Earth Day 22Wake Up Family 50Family 23Wake Up Routine 51Family Nighttime 24Whole Body Stretch 52Fidget Relief 26Yoga for ADHD 53Fighting Fear 27Yoga in Public Spaces 54Flexibility Practice 28Yoga in the Dark 55Focus Fix 29 Welcome to the YOGA FOR LITTLES deck!I am so happyyou found yourself here. I have created 50 unique,custom flows that you canbegin practicing with your little yogi right away.I suggest you start with My First Flow to introduce yogato your little.Remember that yoga is a process,and tonever push or strain your child.If a pose is too strenuousor complex,simply omit or replace with a confidencepose(one that your child has mastered).As time passes,you can merge flows together,creating a longer practice.It's a good goal to get to 17 minutes of yogaa day,at which point most children begin to see greatbenefits in more restful sleep,lower ADHD symptoms,more confidence,and better balance. These cards are for all children of all ability levels(just modify where you need to).They're also perfectfor adults to join in the fun.Namaste. Xoxo, Lana Katsaros # MY FIRST FLOW Start here!This flow has a little bit of everything this deckhas to offer.Standing,sitting,prone,and supine poses areincluded so you can see the performance level of your littleone and what works for them.Depending on the age andability of your child,edit each flow to suit your needs.Forexample,if a flow is too long,you can shorten it.If you pullout poses,you can always go back and add them in againlater.That's why we made a deck and not a book,so it'struly customizable.Welcome to your little yogi's first flow. Easy·Child·Banana·Volcano·Beginner Tree·Legs up the Wall·Standing Forward Fold # AFTER SCHOOL Lots of good stretches are incorporated into this flow.From heavy backpacks,to class and peer stress,school canmake your body tight.This is a great flow to do right afterschool to refresh body,mind,and spirit. Banana·Constructive Rest·Corpse(Arms Up Variation)·Elephant Variation·Revolved Abdomen Twist·Warrior·Dangling·Sphinx·Garland·Easy # ALL IS WELL During this flow,your little yogi will be in Legs up the Wallpose.Take this time to meditate about all the good thingstoday has given you.Speak with your child about specificaccomplishments and things they are looking forward to inthe near future. Easy·Legs up the Wall·Mountain·Five Pointed Star·Easy ANGER MANAGEMENT Anger is a completely normal and natural way to feel.Yetholding onto it can be unhealthy.We need to teach ourlittle yogis to release their anger.Don't start this flowuntil your child is ready to follow instructions and be inthe moment. # ANXIETY BUSTER This Anxiety Buster is a great flow to add to a dailyroutine for anxious littles.Set some soft music in the background before you begin.Start by seeing if your littleyogi can spend at least a minute on each pose,and workwith them to spend a minute and a half on each to createan effective practice. Frog·Bound Angle(Reclining Variation)·Legs up the Wall·Constructive Rest·Corpse·Child(Wide Child Variation)·Sphinx·Staff·Garland·Mountain·Bumblebee Breath # AVOIDING TRIGGERS Littles have triggers,or even times of the day they gosearching for sensory i

FAQs

How should caregivers start using the deck with a child?

Begin with “My First Flow” to introduce yoga. The deck is designed to be customized based on age and ability, including shortening flows or omitting complex poses.

What guidance is given for handling difficult or strenuous poses?

If a pose is too strenuous or complex, omit it or replace it with a confidence pose the child has mastered. The focus is on following the child’s readiness and avoiding pushing or straining.

How does the deck recommend building daily practice time?

A suggested goal is to work toward about 17 minutes of yoga a day. Over time, flows can be merged into longer practices as the child becomes more comfortable.

Sep 28, 2026

Uploaded by Aria Callaghan