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!

Yoga Poses For A Calming Bedtime Routine (Pre-School Children)

Yoga is a great way to wind down from the day’s activities as there are so many calming postures you can do as part of the bedtime routine. It will help to settle your child before they climb into bed and prepare them for a good night’s sleep. So here are a few ideas you can incorporate into your evening routine.

Start by sitting on the floor with your child. S/he can be seated on your lap, beside you or face to face. Inhale a few deep breaths, filling your belly with lots of air. Then place your hand on your belly. Count to four as you inhale, hold for one count and then breathe out smoothly as you count to four again. Repeat this three to four times.

Now you can introduce some yoga poses, always starting in a quiet pose such as child’s pose. Then move into more active poses to help the muscles to unwind. End in a child’s pose to quiet the body and the mind. Finish the routine with a relaxation pose; a guided visualisation will make this time extra special

Child’s Pose: Sit on your heels, with your arms at your side. Lean forward, head to floor.

Cat Pose: Kneel on the floor on all fours. Arch your back like an angry cat!

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

Dog Pose: Hands and feet on the floor with buttocks in the air (the shape of an upside-down triangle).

Gentle Spinal Twist: Sitting with your legs out-stretched, twist to one side. You’re your back straight. Place your hands on the floor and look behind you. Rest in the twist for a few moments; then repeat the twist on the other side.

Sleepy Star: Sitting upright, bring your legs into a diamond shape. Extend your arms out to the side. Sway gently over to one side and then to the other, singing Twinkle Twinkle Little Star as you do so.

Kiss Your Knee Pose: Sit opposite your child. Stretch one leg out in front and bring the other foot against your thigh. Inhale to stretch your spine. As you exhale, bend forward to kiss your knee! Repeat on the other side.

Relaxation Pose: Lie flat on your back, arms at sides, feet slightly apart. Close your eyes and rest. End with a guided visualisation:

Imagine that you are lying outside, looking up at the dark, velvet sky. The sky is so clear that you can see lots and lots of stars twinkling brightly. Each star has a special meaning. When you look at the Peace star, you feel calm and silent inside. When you look at the Love Star, you feel warm and loving. And when you look at the Happy Star, you feel bright and happy. Spend a few moments looking at your favourite star.

I AM A BEAUTIFUL, TWINKLY STAR!

Creating a Calming Bedtime Routine (All Children)

Yoga is a great way to wind down from the day’s activities as there are so many calming postures you can do as part of the bedtime routine. It will help to settle your child before they climb into bed and prepare them for a good night’s sleep. So here are a few ideas you can incorporate into your evening routine.

Start by sitting on the floor with your child. S/he can be seated on your lap, beside you or face to face. Inhale a few deep breaths, filling your belly with lots of air. Then place your hand on your belly. Count to four as you inhale, hold for one count and then breathe out smoothly as you count to four again. Repeat this three to four times.

Now you can introduce some yoga poses, always starting in a quiet pose such as child’s pose. Then move into more active poses to help the muscles to unwind. End in a child’s pose to quiet the body and the mind. Finish the routine with a relaxation pose; a guided visualisation will make this time extra special.

Child’s Pose: Sit on your heels, with your arms at your side. Lean forward, head to floor.

Cat Pose: Kneel on the floor on all fours. Arch your back like an angry cat!

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

Dog Pose: Hands and feet on the floor with buttocks in the air (the shape of an upside-down triangle).

Gentle Spinal Twist: Sitting with your legs out-stretched, twist to one side. You’re your back straight. Place your hands on the floor and look behind you. Rest in the twist for a few moments; then repeat the twist on the other side.

Kiss Your Knee Pose: Sit opposite your child. Stretch one leg out in front and bring the other foot against your thigh. Inhale to stretch your spine. As you exhale, bend forward to kiss your knee! Repeat on the other side.

Sing or listen to “Somewhere Over The Rainbow.”

Relaxation Pose: Lie flat on your back, arms at sides, feet slightly apart. Close your eyes and rest. End with a guided visualisation:

Imagine that you are lying outside and you can see a beautiful rainbow. The rainbow has lots of lovely, bright colours – reds, oranges, yellows, greens, blues and purples. This makes you feel so happy. You can see the start of the rainbow so you start to climb up, one step at a time. You want to see what’s over the rainbow! Is it a magical land? Spend a few moments imagining what this magical land is like.

 I AM BEAUTIFUL & MANY COLOURED LIKE A RAINBOW!

Yoga Postures To Aid Your Child’s Bedtime Routine

Using yoga with children at bedtime can be a very relaxing, unique way to make your bedtime routine a calming experience. This will help to calm your child before they climb into bed for the evening. So let’s look at how you could go about this.

Start off by sitting on the floor with your child. The child can be seated on your lap, sitting beside you or face to face. Inhale some deep breaths, filling your belly with lots of air. Then place your hand on your belly and feel the air as it moves in and out of your body. Count to four as you bring the air in, hold for one count and then allow the air to release as you count to four again. Repeat this two to three times. It’s important to let the air fill your belly, not just your upper chest. Sometimes it is fun to lay on your back, put a small stuffed animal on your belly and watch it move up and down as you breathe in and out. We often use a rubber duck in our classes!

Now you can introduce some yoga poses, using ones that represent animals or living things, such as a cow, dog, cat or cobra. Always start in a quiet pose, such as child’s pose or rock pose. Then move into a more active pose, such as cobra pose, cow pose, cat pose or dog pose. Then go back in a child’s pose to quiet the body and the mind. You could even create your own story! Finish the routine with a relaxation pose; you can always use a lavender eye bag for an extra calming experience.

Child’s pose: Sit on your heels, with your arms at your side. Lean forward, head to floor.

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

Cobra pose: Lie on your stomach, feet together, palms on the floor. Raise your head and shoulders and look up. We like to hiss!

Cat pose: Kneel on the floor on all fours. Arch your back like an angry cat!

Dog pose: Hands and feet on the floor with buttocks in the air (an upside-down triangle).

Relaxation pose: Lie flat on your back, arms at sides, feet slightly apart. Close your eyes and rest.

Finally, you can end bedtime yoga in one of two ways. Either use a simple body scan to relax each body part as it rests and melts into the bed or end with a story. As the child lies on his or her back in a quiet relaxation pose with eyes closed, guide the child to imagine a story in his or her mind’s eye.

For stories you can do with your child, you could read Fenella Lindsell’s book, YogaBugs: The One Bug Your Child Should Catch.