Bedtime can be a hectic time in any household, as kids wind down before going to sleep (or not). Bedtime yoga is a relaxing option to help kids settle down and get ready to rest.

Yoga offers a relaxing way for kids to get centered and meditate before bed. It encourages calm breathing, and can help them release energy and work out any anxieties and stress that they’ve encountered during the day. With reduced stress, anxiety, and tension, children may better sleep through the night, giving parents a chance to sleep through the night, too.

Yoga can be a segue to other bedtime routine activities, calming children down and helping them become more centered before it’s time to read or talk about the day. Or, you can practice yoga in bed as children are closing their eyes to sleep. It’s possible to do some yoga poses in bed, however, the difficulty can depend on the mattress type. Hybrid mattresses typically offer enough support for basic poses without as much bouncing as an innerspring or sinking as a memory foam mattress.

Starting a bedtime routine with yoga can give the entire family a chance to reset at night, using simple poses to relax and unwind before bedtime. You can dim the lights, play soothing music, and breathe together as you practice simple yoga moves as a family, relaxing your minds and bodies.

Yoga Poses to Try During Your Bedtime Routine

These basic yoga poses can be done by most children, or modified to make them easier if needed. Work through this routine for progressive relaxation, finishing the last few poses in bed if you’d like.

  • Sun breath: Inhale as you move your arms over your head and exhale as you move your arms back down. Encourage mindful breath as you work through this pose.
  • Bird pose: Concentrate on balancing as you rest your body on one foot, lifting the other foot behind you.
  • Mountain pose side bend: With your arms clasped together over your head, inhale, lengthen your spine, then exhale, and bend to one side, repeating on the other side.
  • Butterfly pose: Sit on the ground, pressing the soles of your feet together. Roll your shoulders back and focus on your breath.
  • Downward facing dog: Stretch out as you bend forward at your hips and place your palms on the ground. Spread your feet out and put your hips in the air.
  • Cat pose: Get on all fours, inhale and look up, dropping your spine. Then exhale and round your back, then tuck your chin.
  • Child’s pose: Move from the cat pose into child’s pose, pressing back into your knees to rest.
  • Corpse pose: Lie in your back, taking in slow, natural breaths. Focus on your breathing and close your eyes if you’d like to.

Alicia Sanchez is a researcher for the sleep science hub with a specialty in health and wellness. A Nashville native, Alicia finds the sound of summer storms so soothing that she still sleeps with recorded rain on her white noise machine. Tuck Sleep Foundation is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources.

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