Get Creative With the Centipede and Millipede Pose
Practice and invent variations of the centipede and millipede yoga poses, moving slowly, counting "legs," and creating safe, playful balances and stretches.
Step-by-step guide to Get Creative With the Centipede and Millipede Pose
Step 1
Clear a small space and lay down your soft mat or towel so you have room to move.
Step 2
Put on comfy clothes so you can bend and wiggle easily.
Step 3
Take three deep breaths to calm your body and get ready to move.
Step 4
Lie down on your belly on the mat with your forehead relaxed.
Step 5
Slide your hands under your shoulders so your palms are ready to press.
Step 6
Press into your hands and lift your chest a little to make a gentle cobra lift.
Step 7
Lift your right arm a little and your left leg a little at the same time like a crawling centipede.
Step 8
Switch and lift your left arm and right leg at the same time to keep crawling slowly.
Step 9
Repeat the alternating lifts slowly five times while counting each "leg" out loud.
Step 10
Sit up with your legs straight in front of you and place your hands behind you on the mat.
Step 11
Press into your hands and lift your hips a little so your weight rests on your palms and feet.
Step 12
Wiggle both feet quickly like many tiny legs while counting to twenty to make your millipede move.
Step 13
Think of one new safe change like moving slower faster raising one arm or lifting one leg.
Step 14
Try your new variation slowly one time while counting the “legs” to see how it feels.
Step 15
Take a photo or video and share your finished centipede and millipede creations 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 soft mat or towel?
Use a folded blanket, yoga mat, carpeted area, or a couch cushion as a substitute for the soft mat or towel and be sure to wear comfy clothes so you can bend and wiggle easily.
My child can't lift their chest or balance when doing the alternating arm/leg lifts — how can we fix that?
Have them keep their palms directly under their shoulders, press gently into their hands to do a small cobra lift, and perform much smaller arm-and-leg lifts while breathing and repeating the alternating lifts five times.
How can I adapt this activity for younger or older kids?
For younger children, make the movements smaller and reduce counts (try one alternating lift at a time and wiggle feet to a count of 5), while older kids can hold each cobra lift for 2–3 seconds or increase wiggle speed and count to twenty.
How can we make the activity more creative or personal?
Have the child pick one new safe change from the instructions like moving slower, raising one arm, or lifting one leg, add a costume or music during the millipede wiggle, then take a photo or video to share on DIY.org.
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Facts about yoga for kids
⚖️ Practicing slow balances trains proprioception (your body’s sense of position) and core strength.
🐛 Centipedes have one pair of legs per body segment, while millipedes usually have two pairs per segment.
🔢 Counting 'legs' while moving turns the pose into a playful math game that boosts focus and coordination.
🧘 Kids who play with yoga poses often improve balance and body awareness after just a few sessions.
🐚 Some millipedes can have hundreds of legs — the millipede Illacme plenipes can have over 700 legs.
How do I guide my child through centipede and millipede yoga poses?
What materials do I need for centipede and millipede pose play?
What ages are centipede and millipede pose activities suitable for?
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