Take the Donkey Pose Challenge
Do the Donkey Pose Challenge: practice donkey kicks and holds on hands and knees, alternate legs, count repetitions, and improve balance and core strength.
Step-by-step guide to do the Donkey Pose Challenge
Step 1
Put on comfortable clothes.
Step 2
Lay a soft mat or towel flat on the floor.
Step 3
Kneel on the mat onto your hands and knees with wrists under shoulders and knees under hips.
Step 4
Pull your belly button toward your spine to engage your core.
Step 5
Lift your right leg bent at 90 degrees so the sole of your foot faces the ceiling.
Step 6
Hold the lifted right leg for 3 seconds while breathing steadily.
Step 7
Lower your right knee slowly back to the mat.
Step 8
Lift your left leg bent at 90 degrees so the sole of your foot faces the ceiling.
Step 9
Hold the lifted left leg for 3 seconds while breathing steadily.
Step 10
Do 10 alternating donkey kicks and count each kick out loud.
Step 11
Share your finished Donkey Pose Challenge 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 special exercise clothes?
If you don't have a mat, lay a folded blanket or towel or use carpeted floor for the 'Lay a soft mat or towel flat on the floor' step and wear snug athletic clothes or leggings instead of loose clothing so the 'Kneel on the mat' and 'Lift your right leg' moves stay comfortable.
What should we do if the child wobbles, feels knee pain, or can't lift the leg to 90 degrees?
If balance or knee pain is an issue, make sure wrists are under shoulders and knees under hips as in the instructions, 'Pull your belly button toward your spine' to engage the core, press palms into the mat for stability, reduce the lift range below 90° and place an extra folded towel under the knees for padding.
How can we adapt the challenge for different ages or skill levels?
For ages 3–5 shorten holds to 1–2 seconds and do 5 alternating kicks with adult support, ages 6–9 perform the full 'Hold the lifted leg for 3 seconds' and 10 kicks, and ages 10+ add extra reps or increase holds to 5 seconds to make the 'Do 10 alternating donkey kicks' step harder.
How can we extend or personalize the Donkey Pose Challenge?
Let the child choose a counting song while they 'count each kick out loud', time the full set, add light ankle weights or a resistance band for extra challenge after mastering 10 kicks, and record the final attempt to 'Share your finished Donkey Pose Challenge on DIY.org'.
Watch videos on how to do the Donkey Pose Challenge
How to Do：DONKEY KICKS
4 Videos
How to Do：DONKEY KICKS
Donkey Kicks
Kid's Yoga Challenge | Teams
YOGA for Children - Aquatic Animals Yoga Poses - Yoga Practice Tutorial
Facts about yoga and fitness for kids
⏱ Short sets of 10–15 reps or 15–30 second holds are common for bodyweight glute and core workouts — you can track progress by counting reps or hold time.
🔁 Alternating legs evenly helps prevent strength imbalances; many people naturally favor one side without noticing.
💪 Holding the lifted leg for a few seconds increases time under tension, which helps build strength faster than quick reps alone.
🤸 Practicing kicks and holds on hands and knees improves balance and proprioception by training tiny stabilizer muscles.
🐴 The donkey kick is a bodyweight move that primarily targets the glutes — your body's largest muscle group!
How do you do the Donkey Pose Challenge?
What materials do I need for the Donkey Pose Challenge?
What ages is the Donkey Pose Challenge suitable for?
What are the benefits and safety tips for the Donkey Pose Challenge?
One subscription, many ways to play and learn.
Only $6.99 after trial. No credit card required