One of the best ways for mothers and daughters to bond is by doing something they enjoy together. And while this can be anything from watching a movie to playing a game, bonding through yoga is always a fantastic option.

Benefits of Mother-Daughter Yoga

Doing yoga with your daughter has many benefits beyond just “being healthy.”

Not only can “mom and me” yoga be fun, but studies show that parent-child exercise has mental health benefits for both the parent and child! Some of these include reduced stress and anxiety, boosted confidence and self-esteem, and the creation of a positive and supportive relationship! What a great reason to get fit together!

Of course, you can’t forget about physical perks, too. Doing yoga is great for all ages because of the improved flexibility and strength you’ll enjoy. But we especially love it for kids because it develops an increased body awareness. Paired with that self-confidence boost, that’s a powerful benefit for young kids!

What Kind of Yoga is best for Mother-Daughter Bonding?

Mother-daughter yoga is an excellent choice because it can easily be modified for all skill levels. But we specifically recommend Hatha yoga for those who are just getting started. This yoga form will introduce you both to yoga while also incorporating mindfulness and meditation basics.

If you’re looking to break into the yoga space with your daughter for the first time, here are 10 simple Hatha stretches you can do together, no matter your level. Pick and choose the ones you like, or follow this guide step-by-step for a full yoga routine!

Child’s Pose

Child’s Pose

Child’s pose is one of the simplest of all yoga poses. It’s a great way to stretch multiple areas, including your back, arms, and hip flexors.

To enter child’s pose, kneel on the floor and lower your buttocks to your heels. Slowly lean forward, sliding your hands along the mat. Stretch your arms as far as possible without removing your glutes from your heels, then place your forehead on the floor.

If this version feels too easy, open your hips and allow your torso to sink between your thighs for a deeper stretch.

Hold this pose for anywhere from 1 to 8 minutes! If you’re interested in meditation or mindful exercises, this is a great time to incorporate those.


Cat-Cow is another simple Hatha stretch that hits multiple muscles at once without feeling overwhelming. The simple movement of this stretch targets your lower spine, hips, abs, upper back, and chest.

Position yourself in “table position” (on your hands and knees with all four limbs shoulder-width apart). Start with your spine in a neutral position. Take a deep breath as you curve your lower back and lift your head to enter the “cow” position. Hold this pose for several seconds.

On your exhale, reverse the motion, tucking your tailbone and head down to arch your back like a stretching cat. Hold this pose for several seconds before you inhale and return to “cow.”

Repeat this combination at least five times to warm up your muscles.

Downward-Facing Dog

The classic yoga stretch for tight hamstrings is the downward-facing dog (or simply “downward dog”). This pose has numerous other perks, from upper body and wrist strength to elongating your spine.

For beginners, the easiest way to enter downward dog is from a neutral table position, on all four hands and knees. From here, tuck your toes, then slowly push your hips up and back. Use your palms to stay grounded as you push back and lower your heels as close to the floor as possible. If your hamstrings are too tight, keep your knees bent. Your head will be right between your arms, with your face toward the floor.

Hold this position for 30 seconds, and feel free to repeat between other stretches to continue opening up your hamstring and calf muscles!

Standing Forward Fold

Standing Forward Fold

The standing forward fold is another excellent leg and back stretch. While simple, this yoga stretch can take quite a while to “master” as you build your flexibility. Be sure not to push yourself too hard, and feel free to modify the pose to fit your level.

Start with your feet together and your hands on your hips. Take a deep breath, then exhale slowly as you bend forward from the hips. Be careful not to curve your spin; instead, lengthen your torso as you stretch toward the ground. You can also bend your knees to help keep your back in the proper position.

Lower your hands toward the floor (or your knees or ankles) for balance as you reach the limits of your stretch, and allow your head to hang loosely. The goal is to get your head as close to your thighs as possible without straining your muscles.

Be sure to keep your hips over your ankles and your weight balanced in the balls of your feet.

Hold this pose for up to a minute before moving on to a different stretch.

Tree Pose

Tree Pose

Tree pose is a great way to improve balance and concentration while opening up your hips.

Stand with both feet together and focus on a steady point in front of you. Slowly shift your weight to the left leg before bending your right knee. Grab your right ankle, and place the sole of your foot flat against your left leg, either above or below your knee. Your right knee will be pointed to the side, opening up your hips.

Press your foot into your inner thigh, engage your core muscles, and keep your spine straight to help your balance. Your hands can go straight above your head, or you can hold them in front of your heart in “prayer” position. Keep your eyes focused on that steady point the whole time to assist your balance and focus.

Hold this position for 30 to 60 seconds before transitioning to the other side.

Warrior 2

One of the most classic yoga positions of all time is Warrior 2. This grounding pose builds strength and balance while opening your hip, chest, and shoulder muscles.

Take a wide-legged stance with your arms stretched to either side and your feet about as wide as your wrists. Turn your right foot toward the top of your mat and your left foot slightly inward. Bend your right knee to about 90 degrees, keeping your knee over your ankle.

Straighten your left leg and make sure your weight is evenly distributed between both legs as you lengthen your spine and turn your gaze beyond your right arm.

Hold this pose for 20 to 30 seconds before switching to the other side.

Triangle Pose

Triangle Pose

A slightly more challenging but beginner-friendly Hatha stretch is the Triangle Pose. It’s great for improving your stability while lengthening your spine, increasing your spinal mobility, and even improving digestion!

Start with the same wide-leg position as Warrior 2, with your right foot facing the top of the mat and the left one at a slight inward angle. Keeping both legs straight, slowly bend sideways at your hips, lowering your body toward your right leg. Your chest should be facing forward.

Reach your right arm toward your right foot, placing it on the floor or your ankle. Lengthen your shoulders and extend your left arm straight to the ceiling as you turn your head and look up.

Hold this position for 30 to 60 seconds before repeating on the other side.

Happy Baby

Happy Baby is an excellent pose for calming your mind and opening your hips. It’s a popular choice to start the wind-down phase of your yoga workout.

Lie down on your mat with a flat back and pull your legs toward your chest. Bend your knees at a 90-degree angle, with the soles of your feet facing the ceiling. Grab onto the soles of your feet and gently pull down, easing your knees toward the floor by your shoulders. Grab your ankles or shins instead if you can’t reach your feet without lifting your shoulders or head off the floor.

Hold this position, or slowly rock side to side to engage different parts of your hips in the stretch for 30 to 60 seconds.


The Cobra pose works great as a warm-up or cool-down stretch for your lower back and chest. It’s also a beginner-friendly alternative for upward-facing dog.

Lie on your stomach with the soles of your feet facing the ceiling and your forehead on the mat. Place your hands right beside your shoulders, with your elbows tucked tight to your torso. Inhale deeply and slowly raise your head before pushing your chest up and curving your spine.

If possible, continue pushing your chest and torso upward until your arms are fully extended and your face is tilted toward the ceiling. If you can’t extend your arms, feel free to keep them slightly bent in “baby cobra.”

Hold this position for up to 30 seconds.

Reclined Butterfly Pose

Reclined Butterfly Pose

Reclined Butterfly Pose is a tremendous way to wind down your workout while getting in one final hip stretch (and maybe a little meditation).

With your back flat on the mat, press the soles of your feet together and bring them as close to your glutes as possible, creating a diamond shape with your legs. Place your hands on your knees and gently press down to deepen the stretch.

Relax into the pose and stay here for at least one minute (longer if you choose to meditate).

Create Lasting Memories Through Yoga

Create Lasting Memories Through Yoga

Quality time with your daughter is so important! And carving out a few minutes several times a week to connect with your daughter through yoga is easy and fun!

We love how simple and beneficial these poses are. But as you progress together, try mixing things up with partner yoga poses, finding a mother-daughter yoga class, and engaging in new forms of yoga.

Need some new yoga gear to get started? Check out our extensive selection of yoga pants, leggings, tops, and sports bras for women and girls!

February 29, 2024 — Stelle World

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10 Simple Stretches for Mother-Daughter Yoga