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!

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!