Written by @asananana_yoga
Getting children to wind down at bedtime can be one of parenting's greatest challenges. After a busy day of learning, playing, and exploring, their minds and bodies are still buzzing with energy. That's where bedtime yoga comes in.
Yoga is a wonderful way to help children transition from the busyness of the day to a calm, restful state. It teaches body awareness, deep breathing, and mindfulness. Best of all, it's something you can do together, making it a bonding ritual as well as a healthy habit.
1. Child's Pose (Balasana)
Kneel on the mat, sit back onto your heels, and stretch your arms out in front of you on the floor. Rest your forehead gently on the mat. Take five deep breaths, feeling your back expand with each inhale. This pose gently stretches the hips, thighs, and ankles while encouraging deep relaxation.
2. Legs Up the Wall (Viparita Karani)
Lie on your back and rest your legs vertically against the wall. Arms can rest by your sides, palms facing up. Hold for 1–2 minutes while breathing slowly. This calming inversion helps reduce anxiety, eases tired legs, and encourages the body to relax fully.
3. Happy Baby (Ananda Balasana)
Lie on your back, pull your knees into your chest, and grab the outer edges of your feet. Gently rock from side to side. Children often giggle at this one! It releases the lower back and hips, and the playful rocking motion is naturally soothing.
4. Butterfly Pose (Baddha Konasana)
Sit with the soles of your feet together and knees dropping out to the sides. Hold your feet and gently flutter your knees up and down like butterfly wings. Fold forward slightly for a deeper stretch. This pose opens the hips and is wonderfully calming.
5. Corpse Pose (Savasana)
Lie flat on your back with arms resting slightly away from the body, palms facing up. Close your eyes and take long, slow breaths. Encourage children to imagine they are as heavy as a big, sleepy bear. Even just two to three minutes of stillness can make a significant difference to their ability to fall asleep.
Making it a ritual
Bedtime yoga doesn’t have to be serious—just simple, soothing, and a little silly. Whether you’re flapping like a butterfly or curling up like a bug, these poses can help your child float off into dreamland with a smile.