Helicopter Pose: A Kid‑Friendly Seated Twist That’s Fun and Powerful (Yoga Poses for Kids)
Note: This post was updated in August 2025 with new tips, research, and activity ideas to help you teach kids yoga and mindfulness with confidence.
Are you feeling sluggish and craving sweets?
Have you spent your day slumped over a desk or at a computer?
Looking to create energy and stoke your inner fire?
It’s time to twist!
If you're looking for a kids yoga pose that calms energy and engages the brain, Seated Twist is your go-to activity. It’s simple, effective, and offers a grounding reset for even the wiggliest classroom.
And when you turn it into a Helicopter? You’ve created movement, mindfulness, and music wrapped into one joyful kids yoga experience!
Why Seated Twist Works for Kids
Seated twist activates the core, strengthens the spine, and encourages flexibility in a safe and accessible way. It also stimulates digestion, calms the nervous system, and improves posture, making it a favorite among educators and therapists who teach yoga to kids.
It’s also a powerful mindfulness tool. The act of twisting with the breath helps children become aware of their bodies, focus their attention, and transition between activities.
The Benefits of Seated Twist For Kids
Physical Benefits: Twisting poses enhance spinal flexibility and posture, massage abdominal organs for better digestion, and support core and back strength! Plus they increase circulation and revitalize the nervous system activate core muscles while strengthening and lengthening the spine.
Emotional & Cognitive Boost: Rotating movements can reduce tension in shoulders and back, calm nervous systems, and spark mental clarity! They are perfect for managing anxiety or refocusing wiggly classrooms.
Sensory Fun: Our “Helicopter” variation adds shoulder rolls, which encourages the release of serotonin (the “feel-good” hormone), turning a twist into a mood-lifting experience to de-stress, relax and calm.
How to teach Seated Twist Pose
Sit cross-legged or in a chair with feet flat.
Sit tall, lengthening your spine.
Inhale, raise both arms up.
Exhale, twist to one side—place one hand behind you and the other on the opposite knee.
Inhale tall, exhale to deepen the twist.
Return to center and switch sides.
Ask: “What can you see behind you?” or “Can you breathe into your belly while you twist?”
Seated Twist Helicopter Variation
Ready to turn up the imagination? Try Helicopter - a playful spin on the traditional pose that invites music, movement, and creativity.
How to do Helicopter Twist:
Sit cross-legged or in a chair.
Place hands on shoulders, elbows out to the sides.
Spin side to side while singing:
🎵 “Hello hello, helicopter
Hello hello, helicopter
Hello hello, helicopter
Swing my arms around!”
(repeat as many times as you like, going faster and slower)
Finish with a slow shoulder roll to “land the helicopter.”
🎵 ”Roll, roll, roll...slow your engine down
Roll, roll, roll...slow your engine down
Roll, roll, roll...slow your engine down
Land on the ground”
This rhythmic activity is a classroom favorite and part of our original Yo Re Mi kids yoga music and movement program. It layers in vestibular stimulation, body awareness, and self-regulation through breath and repetition.
Sing along with our video on YouTube Kids!
Tips For All Learners
Twist from your navel to engage your core and relax your neck
Lengthen your spine and level and relax your shoulders
Keep both sit bones on the floor so your hips and pelvis stay neutral while you twist
Twist on your breath - Inhale arms up, exhale twist right, inhale arms up to center, exhale twist left
Stand up and twist side to side as you move around the room learning how to safely navigate the space and avoid other bodies
When to Use Seated Twist
While you can practice this pose anytime, there are certain points of the day when it is especially helpful:
After sitting still for long periods (storytime, lunch, or desk work)
To refocus after high-energy transitions
To introduce breath and movement awareness
As a sensory break or calm-down tool
In group circles or morning meetings
Want to go deeper? Try a partner twist for SEL and connection!
Work together in a partner twist!
Partner poses create opportunities for SEL (Social Emotional Learning) and teamwork.
Sit cross-legged, back-to-back. Take a few deep breaths noticing how your body feels.
Can you feel your back? Can you feel your partner breathing? Would it be possible to synchronize your breaths so you are breathing at the same time?
Twist to the right, keeping your backs touching, bringing your right hand to your partners knee and your left hand to your right knee.
Synch your breath again, leaning gently into your partner, giving and receiving support as you inhale to lengthen and exhale to twist.
Want More Tools Like This?
If you’re ready to integrate Seated Twist Pose and other mindfulness for kids strategies into your teaching practice, check out our online Kids Yoga Teacher Certification. You’ll learn how to bring musical yoga and evidence-based mindfulness tools into your classroom and be supported by a vibrant community every step of the way.
READ NEXT: More kids yoga & mindfulness for kids resources
