MLK Day, Kids Yoga, and Small Acts of Change
For the past three years, I’ve celebrated Martin Luther King Day by creating a loving-kindness–themed kids yoga class.
This particular Dr. King quote has been my guidepost: “If I cannot do great things, I can do small things in great ways.”
Why This Quote Matters
What I love about these words is they remind us that all acts of kindness, care, advocacy, change-making, and love can make a difference. Even the smallest, most mundane actions, when done consistently and thoughtfully, can create lasting change.
This idea is especially accessible for kids —>
If you see someone sitting on the Buddy Bench at recess, go ask them to play.
If you see your grown-up at home could use a boost, offer to help with the dishes.
If your teacher asks for a helper in class, answer the call.
If you have toys or books at home you are no longer playing with, donate them or share them with neighborhood friends.
Every time I talk through these examples with kids and remind them the small things they do can be great, they’re amazed (with themselves!).
They realize, “Wow, I’m already doing so much good.” Not only is that a very cool discovery, it’s also a meaningful way to help them build empathy and compassion.
And for me…what a privilege it is to witness and experience that lightbulb moment with them 🙂
A Simple Loving-Kindness Yoga Lesson Plan
Kindness, compassion, empathy, and love are lessons that can be carried throughout the year. Below is the lesson plan I created for this class.
Parents and caretakers - give it a try with the kids you care for! Teachers - maybe you’d like to bring a few of these movements into your classroom. You can even practice at the playground, the library, or on the go!
Opening: Peace Begins With Me Mantra
To practice this mantra (a word, statement, or sound repeated to aid concentration), we use our thumb to tap each fingertip as we say each word our loud:
Thumb + pointer: Peace
Thumb + middle: Begins
Thumb + ring: With
Thumb + pinky: Me
Movement Warm Up
Sit criss-cross and give yourself a tight hug to practice self-compassion.
Rainbow stretches - draw a rainbow overhead as you stretch toward one foot, then switch sides.
Find a standing backbend to open your heart.
Jump around a bit to get the wiggles and extra energy out.
Warrior Pose Affirmations
Warrior I: “I am strong.”
Warrior III: “I am brave.”
Humble Warrior: “I am kind.”
I like to invite the kids to say these phrases as we practice each pose. That helps them engage and “make sense” of what the pose is all about.
Yoga Game: Mirror
Pair off and play a couple rounds of “Mirror.” I prompted the kids who were acting as mirrors to pay attention to more than just big movements. Can you mirror your partner’s facial expressions? Their mood? Their energy? This helps kids tune in to the person they’re interacting with and supports empathy-building in a natural, playful way.
Closing: Circle of Trees & Loving-Kindness Meditation
End class standing in a circle, holding hands, and finding tree pose together. While balancing, challenge yourselves to pass a kindness squeeze around the circle.
Finally, share a Metta (loving-kindness) meditation! Here’s the kid-friendly “script” I always use:
May I be happy
May I be well
May I feel loved
May you be happy
May you be healthy
May you feel loved
May all beings be happy
May all beings be healthy
May all beings feel loved
** BONUS ** Between Monday, 1/19 (MLK Day 2026) and Monday, February 16th (my 45!!!! birthday), I’ll be donating 10% registration proceeds from all Freckle Face Yoga offerings to Black Mamas Matter Alliance, and I’ll personally match those donations up to $200. Black birthing people are dying at over 3x the rate of white women, and Black infants are facing 2x the mortality rate of white babies - a disparity driven by systemic racism, biased care, and lack of access to quality healthcare. In this moment in history, making change feels REALLY hard. But as Dr. King once said: “If I cannot do great things, I can do small things in a great way.” And right now, this is one small way I can support change in a space that means more to me than almost anything else - mothering.