Bedtime yoga for kids can be a simple, calming way to help children slow down before sleep. Gentle movement, breathing and familiar routines can ease restlessness and support a more settled bedtime — especially after busy days.
Yoga is so much more than just stretches! Early experiences shape our future habits. Yoga and mindfulness help lay strong foundations for emotional regulation, body awareness and resilience.
Kid's Yoga Sessions are jam-packed with imaginative movement, creative storytelling, music, and plenty of giggles. Providing little people with the powerful tools to be happy, strong, expressive and self-aware — all while sneakily building flexibility, balance, strength, and coordination. Weaving in mindfulness techniques like breathing games, visualisations and moments of calm to help little ones learn how to pause, focus, and navigate their big feelings.
When bedtime rolls around and your little ones are still buzzing with energy, yoga can be the magical wind-down routine you both need. These five gentle poses are perfect for helping kids relax their bodies, calm their minds, and get ready for sweet, dreamy sleep.
Bonus: you don’t need any fancy equipment—just a cozy space and maybe a favourite stuffed animal to join the fun!
1. Butterfly Pose (Baddha Konasana)
“Flap your wings and float into dreamland.”Sit on the floor, bring the soles of your feet together, and let your knees fall to the sides like butterfly wings. Gently flap your legs and take deep breaths. This pose stretches the hips and helps release the wiggles from the day.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
On hands and knees, arch your back like a Halloween cat, then dip your belly like a mooing cow. This movement is great for spine flexibility and helps kids connect movement with breath—a lovely way to start slowing down.
3. Child’s Pose (Balasana)
“Curl up like a cozy little bug.”
Kneel down, sit your bottom on your heels, and stretch your arms forward as your forehead rests on the mat. This calming pose helps kids feel safe and grounded, like a little cocoon before sleep.
4. Legs Up the Wall (Viparita Karani)
“Let your feet say goodnight to the stars.”Lie on your back and swing your legs up against a wall. It’s a silly-fun way to feel weightless and helps drain tired legs after a long day. Kids love it—and it’s secretly very calming for their nervous systems.
5. Savasana (Final Resting Pose)
“Play the quiet game and melt into the floor or mattress.”
Lie flat on your back, arms by your sides, eyes gently closed. This is the golden moment where everything gets still. You can guide your child through a soft story or just enjoy the quiet. It teaches them how to be still and listen to their breath.
Why Bedtime Yoga for Kids Helps
Bedtime yoga helps children transition from the busyness of the day into a calmer, more settled state before sleep. Gentle movement encourages the body to slow down, while simple breathing helps signal that it’s time to rest.
For many children, especially those who find evenings overstimulating, a short yoga routine can:
- Release built-up physical tension
- Support slower, deeper breathing
- Improve body awareness and relaxation
- Create a predictable, comforting bedtime ritual
Because the poses are slow and low-impact, bedtime yoga feels less like “exercise” and more like quiet time. Practised regularly, it can help children associate movement with calm rather than excitement, making it easier to switch off and prepare for sleep.
Our Children’s Mat offers a soft, supportive foundation—designed to help little ones feel safe, seen, and centred.
Behind the words
Written by Josie Coetser, from Asana Nana
We’re Asana Nana! A team of certified Children’s Yoga and Mindfulness Teachers with a big love for little people and the powerful tools that help them grow happy, strong, and self-aware.
We offer in-house, yoga sessions and holiday camps designed especially for early years and primary age groups.
You can find all our details here.