Take the Flower Pose Challenge
Learn and practice five flower-inspired yoga poses, holding each for breaths, noticing balance and stretch, and create a self-care routine to try daily.
Step-by-step guide to take the Flower Pose Challenge
Step 1
Put on your comfortable clothes so you can move easily.
Step 2
Lay your yoga mat or towel in a quiet space and stand at the top of it.
Step 3
Place your water bottle within reach.
Step 4
Warm up by marching or gently jogging in place for 30 seconds to wake up your body.
Step 5
Seedling Reach: stand tall and reach both arms overhead like a growing stem and hold for five slow breaths.
Step 6
Petal Forward Fold: with feet hip-width apart fold forward from your hips and hang like a drooping petal and hold for five slow breaths.
Step 7
Butterfly Blossom: sit down, put the soles of your feet together, gently flap your knees like petals and breathe slowly for five breaths.
Step 8
Standing Stem Balance: stand on one leg, place the other foot lightly on your ankle or calf for balance and hold for five slow breaths.
Step 9
Switch legs and repeat the Standing Stem Balance on the other side holding for five slow breaths.
Step 10
Create a short self-care routine by writing three simple things to try daily on your paper such as one pose a day deep breathing and drinking water.
Step 11
Notice how your balance and stretch felt by circling the pose you liked best on your paper.
Step 12
Share your finished Flower Pose Challenge and your new self-care routine 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 yoga mat, towel, or water bottle?
Use a folded blanket or a carpeted spot instead of a yoga mat or towel, keep a filled plastic bottle, cup, or jar within reach as your water bottle, and use plain paper or the back of an old magazine to write your self-care routine.
I keep wobbling during the Standing Stem Balance — how can we fix that?
Stand near a wall or chair to lightly touch for support, keep the standing knee slightly bent during the Standing Stem Balance, and use slow breaths from the Seedling Reach to help steady your balance.
How can we adapt the poses for different ages and abilities?
For younger kids shorten each hold to 2–3 breaths and let them keep the lifted foot on the floor or hold a parent's hand during Standing Stem Balance, while older kids can increase holds to five–eight breaths, deepen the Petal Forward Fold, and write a longer self-care routine on the paper.
How can we extend or personalize the Flower Pose Challenge?
Decorate your paper with a flower drawing, play calming music, time yourself and try to add one extra breath to a pose each week, and share a photo of your circled favorite pose and routine on DIY.org.
Watch videos on how to take the Flower Pose Challenge
Kids Yoga: Flower Pose
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Kids Yoga: Flower Pose
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Facts about yoga and mindfulness for kids
⏱️ Just 5–10 minutes of daily gentle yoga or stretching can help make a self-care routine stick over time.
🌸 'Padmasana' is the Sanskrit name for the Lotus position — padma means 'lotus', a flower symbol of calm and growth.
🌬️ Deep belly breaths during poses activate the body's relaxation response and can help you focus better.
🌱 Some yoga poses are named after plants and flowers because the shapes and qualities of those plants inspire the posture.
🧘♀️ Beginners often start by holding poses for 3–5 breaths to build balance and confidence safely.
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