Try our ‘Quick and Easy’ Calming Bedtime Routine

Yoga is full of calming postures that can help anyone relax and unwind from a long-day at work if you’re a parent or school if you’re a YogaBug.

Let’s start with a sleepy bedtime routine that you can do with your child!


  1. Begin the exercise by sitting on the floor with your child. (S/he can be sat beside you, face-to-face or even on your lap).
  2. Then, you and your partner need to inhale big deep breaths, filling your belly with lots of air.
  3. After you’ve done that, place your hand on your belly and feel your stomach move.
  4. At YogaBugs we like to count to four as we inhale and then count to four again as we exhale.
  5. Repeat this exercise three – four times for a full sleepy bedtime routine.


Good work! Now that you know the basics, let’s include some of our special relaxation poses!

Child’s pose: Sit on your heels, with you arms at your side. Lean forward and place your head on the floor facing down.

Cow Pose: Kneel on the floor on all fours. Raise your head up and sink your back down into a deep curve

Sleepy Star: Sit up straight, bring your legs into a diamond shape. Stretch your arms out to the side as far as you can. Finally, sway your body gently side by side like leaf blowing in the wind. We usually like to sing Twinkle Twinkle Little Star during this exercise to make our YogaBugs feel extra sleepy!


Try this tonight with your Son / Daughter and tell us what you thought of it on our Social Media Below… We would love you to join in the discussion!

Iron Man Does Yoga?!

If you weren’t already a fan of Yoga, then you will be after hearing this….

When one of the most successful actors in the world, Robert Downey Jr. is doing yoga to help him overcome his problems and pressure, you just know it’s a good thing to do!

Once Robert Downey Jr. found out that Yoga can have a healing effect on harmful addictions, he took it up and he hasn’t looked back since.

At YogaBugs we know that exercise is no. 1 when it comes to emotional development, and yoga has helped so many people overcome difficulties.

Downey Jr. also said that it was a ‘break from normal life’, this is important for all of us to take a lesson from because the speed and pressure of every-day life can build up and lead to mental health issues….Yoga allows you to live in the moment and forget about all of that.

At YogaBugs we believe that yoga helps everyone and the younger you start, the better! This is why we teach yoga to a range of ages and abilities (from 2-12 years old) helping as many kids as possible get the best start in life. If you are looking for a new hobby for your child, or you found this article helpful then feel free to take a look at our classes below!


To book onto one of our taster sessions, visit here

Book a taster session

To book onto one of our classes, visit here

Find a YogaBugs class



Benefits of relaxation before sleep

We have all been in a position where we cannot sleep. For me personally, the second I fall asleep my head fills with ideas which is not exactly relaxing frame of mind before bed.

This is why I am constantly searching for ways to relax my mind as well as my body, and for me the best way to do this is by taking 5 minutes out of my day to do some quick and easy deep breathing techniques.

Watching a film or listening to music just before we sleep may seem calming but really it is increasing…

Heart rate

Blood pressure

Brainwave frequency

Which is why we are all being kept awake… so let’s put an end to it!

According to scientific researcher Herbert Benson, M.D. it is said that 5 minutes of guided meditation each night before sleep can massively impact our sleeping patterns and will also stop unnecessarily getting up in the night to go to the toilet or adventure to the fridge…


One calming exercise that our children at YogaBugs keep asking us to repeat is the “Visualising Breathing” technique because it works almost every time!

  1. As you begin to inhale, imagine that the air is entering your nose and spreading and filling your entire body with clean, fresh air.
  2. Then, imagine that the air is making its way back throughout the body and leaving when you exhale.

Was it useful? Did it make you feel sleepier?


Try this exercise for at least 5 minutes and tell us your results in the comments section!


Here’s why Yoga is the perfect exercise for these winter months

If you’re an athletic family, you will know how important it is to stay fit and enjoy the warm weather while you can. Whether its going for a stroll at the nearest park or going for a family cycle, these experiences are what make summer the fun exciting time it is.

But what happens when the cold, icy nights come along?


Well there’s one exercise that is available all year round… and that’s YOGA!

Not only is it an exercise that you can literally do anywhere, but it has been proven to help with physical and mental health in a number of ways, let’s take a look.


The Bridge Pose – this is a fantastic way to open up the airways in the body that might be congested and even beginners can take part.

The Camel Pose – this pose opens up the chest and stretches the back, making it super useful in opening of the body and relieving blocked airways.

Bow pose – this is a full body exercise and is very effective in opening up the upper body. It improves your breathing as your body opens and allows better circulation and even helps you relax.


These are just some of the YogaBugs poses that you can get started with at home if you have a blocked nose, bad cough or a virus that you just want to get rid of.

So, going for a run or paying for a gym membership isn’t the only option.


Personally, I know how difficult it can be to motivate yourself to get up in take that first step out the door especially when you know it’s going to rain, which is why I have taken up Yoga in my free time as a way getting my daily workout and also calming my mind stepping out of real life and tapping into my imagination… I’m two weeks into my weekly yoga programme but I’ll keep you posted on my results!

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Responding to instructions – YogaBugs issue of the day!

Here at The Bugs Group we have helped thousands of children to come out of their shell when taking part in sport, which has seen some fantastic results in schools across the curriculum. Some of the parents from our classes have even come forward and said how exactly how beneficial the FootieBugs, DanceBugs, YogaBugs and MultiBugs classes have been to their personal life.


One area we are focusing on today is Response to instructions

“We understand that children can become excited once a YogaBugs lessons starts which is one of the many reasons we love teaching. However, we know that it is important to capture a child’s attention through imagination and to do this we need to have a clear communication in the way we teach. Through being direct in our explanation of instructions and being patient with each child we have found that more and more children are responding positively to class instructions which has allowed the classes to run smoothly. Not only that but the children have communicated much better with each other and their cohesion as a group has really progressed across all the schools we have taught which is great to see.”

Lisa Applebee – YogaBugs Manager

Responding to instructions is a skill that always helps our teachers bring out the best in our Yoga students. This is something we always strive to improve which is clear through our top statistics, let’s have a look…


At Stanville Primary School, we started our YogaBugs classes and our Impact & Change Programme which has been running since 2015. The children were initially given a rating of 3.7 out of 10 but with the help of our yoga instructors being thorough with their instructions we saw an improvement to 5.3! That is an overall improvement of 42%.

At Marston Green Primary School, we provided our reception class with the Impact & Change programme. Before starting with us the class were given an overall rating of 5.4 out of 10 but after just ten weeks the children had already improved to a rating of 7.1 out of 10… to put it in perspective, that’s an increase of 30%!

At Christ Church C. of E Primary School, we ran our YogaBugs classes for a 6-week period. We were tasked by the school to see a ‘noticeable improvement’ in the children’s response to instructions which we knew we could achieve. Before our impact and change programme started, the class received a rating of 3.8 out of 10 which we saw as a strong starting point and after the 6-weeks ended they had reached a score of 4.8 out of 10, making it a 26% increase! This was another fantastic statistic and one that our Yoga teachers are very proud of.

To book a YogaBugs class Click here

Overall health and wellbeing – YogaBugs issue of the day!

Here at The Bugs Group we have helped thousands of children to come out of their shell when taking part in sport, which has seen some fantastic results across all the schools we have worked with. Some of the parents from our classes have even come forward and said how beneficial the FootieBugs, DanceBugs, YogaBugs and MultiBugs classes have been for their child’s early development.


The area we are discussing today is overall health and wellbeing.

Overall health and wellbeing in our minds is how a child feels after they take one of our classes. Of course, our aim is to ensure that each child enjoys the session and is fully engaged. But more importantly, our outcome is for children to improve their overall wellbeing as a result of taking our classes, because that is what matters the most.

YogaBugs is a great way for children to get involved in sport in a pressure free environment. At YogaBugs there is a strong emphasis on enjoying physical activity rather than just performance. This is what allows each child to relax, have fun and show their personality.

Overall health and wellbeing in particular is very important to our YogaBugs teachers and this is clear through our top statistics, let’s have a look…


At Christ Church C. of E, we introduced our YogaBugs Impact & Change programme for a total of 6 weeks. The children were assessed on ten key areas before and after the programme was implemented. Before the programme, the children received an average rating of 3.9 out of 10 for overall health and wellbeing and after the ten weeks they had seen an improvement to 4.9 out of 10. That’s an improvement of 25%! We were very proud of this result and saw a massive improvement in the children’s development outside of class and they were able to interact with a number of difficult poses at the end of the programme such as Crab, Turtle etc.

At Wattville Primary School, we also introduced our Impact & Change programme for a total of 15 weeks. Our YogaBugs class ran half an hour sessions on a weekly basis for a period of 15 weeks. The children were given an average rating of 3.6 out of 10 before the programme started and after it ended, they were given a rating of 4.7 out of 10. This was another incredible improvement of 31%!


Overall, we are very proud of our work across the UK and of course each child that has taken part in our Impact & Change programme.

To book a YogaBugs class Click here


Confidence – YogaBugs issue of the day!

Here at The Bugs Group we have helped thousands of children to come out of their shell when taking part in sport, which has seen some fantastic results across all the schools we have worked with. Some of the parents from our classes have even come forward and said how beneficial the FootieBugs, DanceBugs, YogaBugs and MultiBugs classes have been for their child’s early development.

One area we are discussing today is Confidence.


Confidence can vary from being involved more in the classroom i.e. asking and answering questions or it can be a child’s self-esteem and how they feel when they are taking part in sport.



YogaBugs helps increase confidence in a number of different ways. First of all, each class has a non-competitive environment which allows each child to excel at their own pace and removes all the focus on ‘ability’, that we see so much in sport nowadays.

We also believe that it is necessary for children to express themselves, so things like ‘Roaring like a Lion’ or ‘Soaring through the skies like an Eagle’ allows the children to interact with the different Yoga poses in a fun and exciting way.

Another area that has helped thousands of children develop in confidence is our Mindfulness Programme. This programme teaches children about the different emotions they feel and how to recognise and deal with them positively.


Overall, we have found that these different teaching methods have all been very successful in improving children’s mental wellbeing, which makes it all worth our time. We are always striving to be the best that we possibly can be, which is clear through our top statistics, let’s have a look…


At Marston Green Primary School, we introduced our YogaBugs classes alongside the Impact & Change Programme. Before the children started, they were given an average rating of 5 out of 10 based on confidence in lessons. However, after just 10 weeks of our YogaBugs classes being introduced, the teachers had already seen a drastic improvement in the children’s overall confidence and the figure increased to 6.8 out of 10. To put it in perspective, that’s an improvement of 36%!

At Wattville Primary School, we had similar success after running YogaBugs for a period of 15 weeks, we found that the children were really adapting to the lessons. We saw an increase of 27.9% in children’s confidence levels since we first started which, both us and Wattville school considered was a significant improvement and a statistic that we are very proud of.

Dorridge Primary School is another school that we have worked with where the children have had a massive boost in confidence after taking part in our classes. After comparing results at Dorridge School throughout the 10 weeks, we found that there was a 25.3% increase in the children’s confidence levels. Our teachers at YogaBugs were very proud to see each individual getting involved in Yoga and it was even better to see that this had a positive effect on their contribution in the classroom.

Here at the Bugs Group we are always looking to grow children’s confidence and our sessions are designed to involve all ages and abilities in a pressure free environment. We feel that this has been the main contribution to our success as well as the children willingness to get involved in each class.

We believe that confidence is a big part of a child’s journey through and it is vital for them to reach their full potential. We also look at self-esteem, concentration, communication and behaviour which are just some of the emotional outcomes we always look to improve across our classes.

To book a YogaBugs class Click here


Dragons’ Den Peter Jones tells YogaBugs… “You’ll live to regret this.”

“You’ll live to regret this” That’s what Dragons’ Den entrepreneur Peter Jones told YogaBugs founders, Fenella Lindsell and Lara Goodbody after they turned down funding offers for their child-focussed business YogaBugs.

We asked The Bugs Group CEO Mark Goode, what happened and how did it influence the business over the years

When Nell and Lara appeared on Dragons’ Den in August 2006 they were asking for a £200,000 investment to develop what was our franchise operation at the time and a way of improving the cash flow for the company. “Dragons” Theo Paphitis and Peter Jones both offered them the money, but for double the percentage of the business that they wanted to offer. They said no. “Dragon” Richard Farleigh then offered them £200,000 on his own but for 30 percent of the business. Again, somehow the two of them held out. In fact, once the cameras were off, Peter Jones even offered to buy the whole company for £1.5m. however, after great thought the two of them again said no.

£1.5m is a great deal of money for a company that had not even got off the ground yet and I guess a lot of people would have took the money and ran, I think at the time the belief in the business was such that no price was going to get them to walk away from their dream.

The day after it aired we actually fielded another 17 serious offers, more than 1,000 emails but we did make some fantastic contacts.


Did they do the right thing?

Well, YogaBugs has grown into a multi-million pound operation with not only classes across the UK but offices now in Australia, China and Singapore as well as receiving enquiries from around the world on a regular basis.

YogaBugs also now forms part of The Bugs Group, joining together with FootieBugs, DanceBugs, RugbyBugs, TennisBugs and MultiBugs. All with the aim of encouraging children to enjoy the world of sport.


But what makes YogaBugs so successful…

In a nutshell, YogaBugs is a way of bringing the benefits of yoga inspired movement to children aged between 2½ -7 years, with “Yoga’d Up” catering for children aged 8-12 years. Traditional yoga postures, breathing and relaxation techniques are taught through story adventures that are aimed at capturing the children’s imagination.

Many yoga postures have child-friendly names, such as, Dog, Surfer and Crab and the classes incorporate a series of warm-up exercises, a story for the younger children and fun-themed classes for the Yoga’d Up age group. They include between 15 to 30 yoga postures, games, songs and relaxation time.


What better non-competitive, all-inclusive sport can you get?

To date YogaBugs now have over 40,000 children taking classes each week (many via private funding, or free funding via Schools Sports partnership & lottery funding grants).

It has also trained over 1,200 teachers and is constantly expanding.

“Turning down the Dragons was quite something,” I guess “We will never know what would have happen if we had taken the money” but I think most people would say it has all worked out very well in the end.


To watch YogaBugs on Dragon’s Den Click here

To find out more about YogaBugs or The Bugs Group Click here


The Daily Mile – Getting your children active this Summer!

Children are becoming less and less active these days… and we believe it’s down to factors such as TV, Video games and Social Media which are all distracting our kids and causing them to live a more sedentary lifestyle.

One of the brand-new fitness programmes that has been created in the UK is the “Daily Mile Programme”, which encourages children to get active more regularly, since studies have now shown that walking or running a mile a day could massively improve your health. Whether it’s getting children to take part on days they don’t have P.E. or introducing the idea to schools that don’t have before or after school club privileges, we think that this could be the future of schools keeping fit!

Around 1200 schools in the UK have taken up this initiative and already thousands of children have felt happier and healthier as a result because after all, exercise is proven to improve children’s physical and mental well-being.


But will it be made compulsory in schools?


There have not been any plans to make it compulsory as of yet. However, if us parents work together we can make this a possibility for our kids in the future.

At The Bugs Group one of our main goals is to improve children’s health, but in a fun and engaging way. Our DanceBugs, FootieBugs, YogaBugs and MultiBugs classes all have one thing in common, they get kids back into exercise by providing them with positive and enjoyable physical activities. We have already seen a massive improvement across all the schools we work with which is why we fully support the ‘daily mile campaign’.


To book onto one of our classes, visit here

Find a YogaBugs class


To book onto one of our taster sessions, visit here

Book a taster session


Happy International Yoga Day!

The 21st of June marks a very important day in each of our calendars… International Yoga Day!

At YogaBugs we think that it is very important for children to get the opportunity to express themselves through their imagination and help develop their confidence along the way.

We have found three very important ways in which Yoga can help support those with mental health struggles.


Breathe out the problems

Those who are stressed are commonly found to breathe from the chest rather than deep from the lungs, (this is proven to be able to help children’s breathing after classes). Also, the sound of breathing can have a calming effect on children, which really helps some of our own YogaBugs during classes.


Happier brain

Even participating in Yoga for a minute of your day can release chemicals called “GABA”. This chemical helps stop anxiety from developing in the body. Everyone needs a happier brain from time to time, which is one of the reasons why Yoga always wins against mental health.


Handling stress

Doctors around the world have now even started prescribing Yoga as a way to tackle stress. After results have found that it can reduce levels of depression especially in children, it is becoming more and more popular. At YogaBugs we understand that children have problems of their own, which is considered when we teach our classes.


We hope that this article helped you learn a little more about Yoga and how it can help just about everyone… Happy International Yoga Day!



To book onto one of our taster sessions, visit here

Book a taster session


To book onto one of our classes, visit here

Find a YogaBugs class