Rainbow Yoga for Kids: Colorful Spring Yoga Lesson Plan Ideas for Children
Bring color and calm to your class with these rainbow yoga lesson plan ideas for kids. Below you’ll find rainbow-themed yoga postures, breathing exercise, song, and book recommendations for children.
Spring is here, and what a beautiful time to bring a rainbow theme into your yoga classes!
Something about rainbows captures children’s attention right away. The colors. The sense of wonder. The feeling that something magical just happened.
Last summer, while traveling to Costa Rica with my family, we spotted a full rainbow stretching across the sky. It completely stopped me in my tracks and took my breath away. I remember being overcome with the awe of something so simple, yet so extraordinary. Mother Nature really does have a way of reminding us to pause and take it all in.
In a recent conversation with my children’s yoga colleagues, my dear friend Lani Rosen-Gallagher from Full of Joy Yoga shared that she’s been using a rainbow theme in her preschool and school yoga classes. It was such a perfect seasonal yoga idea that I knew I wanted to build on it and share it with you here.
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Below is an adapted version of her rainbow-inspired class, along with a playful song from Kira Willey and a collection of rainbow-themed children’s books to round out your lesson.
Rainbow Breathing
Begin your class seated in a circle.
Introduce Rainbow Breathing using a Hoberman Sphere. As the sphere expands, invite the children to imagine a rainbow growing wider across the sky. As it contracts, the rainbow gently softens and settles.
Encourage slow, steady breaths as they visualize each color appearing one by one.
(You can find step-by-step guidance for this breathing activity inside the Breathing Exercise Cards for Kids.)
Rainbow Yoga Poses for Children
Move through this yoga sequence slowly, inviting imagination and storytelling along the way.
1. Extended Mountain Pose
How to practice Extended Mountain Pose: reach your arms up high and create a big rain cloud overhead. Gently sway from side to side like the clouds moving across the sky.
2. Standing Forward Bend
How to practice Standing Forward Bend: from a standing position, bend your upper body, reach for your toes, and become the falling rain. Imagine gentle raindrops tapping the ground as you reach your wiggly fingers to the floor.
3. Star Pose
How to practice Star Pose: roll back up to a standing position. From there, step your feet out wide. Lift both arms out to your sides and above your head, with your fingers spread out into a wide star shape. The sun is shining brightly after the rain.
4. Downward-Facing Dog Pose
How to practice Downward-Facing Dog: from a standing position, bend down and place your palms flat on the ground. Step your feet back to create an upside-down V shape with your buttocks high in the air. Straighten your legs, relax your head and neck, and look down between your legs. Pretend to be the shape of a rainbow stretching across the sky.
5. Rainbow Twist
How to practice Rainbow Twist: try this Seated Twist Flow to cross the midline. Sit comfortably cross-legged on the floor or on a chair. Place your palms on your knees and take a deep breath, raising your arms. Pretend to paint the rainbow colors with your hands. Twist to the right and exhale. Dropping your left palm to your right knee, take your right palm flat behind you. Pause here to “see” the rainbow. What colors do you notice? Take a few slow, mindful breaths. Then inhale, raising your arms. Twist to your left and exhale. Drop your right palm to your left knee and your left palm flat behind you. Continue the inhale-exhale flow, twisting from side to side, painting your rainbow.
You could end your rainbow yoga session relaxing in Resting Pose. Imagine that you are looking up at a rainbow above you, either with eyes open or closed.
Rainbow Song
Add movement and music to bring the theme to life.
Play “Colors” or “Underneath the Rainbow” by Kira Willey and invite the children to sing, dance, and move freely. You might even blow bubbles during this part of the class to add an extra layer of fun and sensory engagement.
Rainbow Books for Children
Here are some wonderful books to extend your rainbow theme beyond the mat. You can read one at the beginning to set the tone or at the end to help children wind down.
How Do You Make a Rainbow?
by Caroline Crowe and Cally Johnson-Isaacs
This playful and imaginative story that explores how rainbows are made through curiosity and creativity. Ages: 3–6
Use in class: A great story opener to share a sweet story about a grandad and his granddaughter.
Anna and the Rainbow-Colored Yoga Mats
by Giselle Shardlow, illustrated by Paul Wrangles
Anna goes on a colorful yoga adventure, exploring different mats and movements along the way. Ages: 4–8
Use in class: Pair with your yoga postures for a full story-based experience about friendship and acceptance.
Planting a Rainbow
by Lois Ehlert
This beautifully illustrated book introduces children to colors through flowers and gardening.
Ages: 2–6
Use in class: Connect the rainbow theme to nature and growth.
Elmer and the Rainbow
by David McKee
Elmer the patchwork elephant helps a rainbow in need, sharing themes of kindness and friendship. Ages: 3–7
Use in class: Reinforce social-emotional learning and helping others.
How the Crayons Saved the Rainbow
by Monica Sweeney, illustrated by Feronia Parker-Thomas
In this creative and colorful story, teamwork brings the rainbow back to life. Ages: 4–8
Use in class: Encourage collaboration and creative thinking.
Rain Before Rainbows
by Smriti Prasadam-Halls, illustrated by David Litchfield
This poetic and hopeful story is about moving through challenges to reach brighter days. Ages: 4–8
Use in class: A calming closing story with a meaningful message.
A Rainbow of My Own
by Don Freeman
In this gentle, imaginative story, a child dreams of having their own rainbow.
Ages: 3–6
Use in class: Invite children to visualize and create their own rainbow.
A rainbow theme is a simple yet powerful way to bring color, creativity, and emotional connection into your yoga classes.
It naturally invites children to move, imagine, breathe, and reflect. Whether you are working with preschoolers or elementary-aged children, this theme can be adapted to meet them where they are. And sometimes, like that moment in Costa Rica, it reminds us to pause and notice the beauty right in front of us.
MAY WE SUGGEST
About the Co-Creator
Lani Rosen-Gallagher is a former primary school teacher and the founder of Full of Joy Yoga. She is also a mom to a teenager and the author of Mindful Yoga Breaks Cards. Her work focuses on supporting children through yoga and playful activities that help them build connection, confidence, and well-being.
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