Yoga for Kids: 5 Bedtime Poses for Better Sleep

💤 Does your child struggle to relax before bed?

Yoga is an amazing way to help kids wind down, relax their nervous system, and prepare for a restful night’s sleep.

Not only do yoga poses calm the body, but a consistent bedtime yoga routine helps children understand when it’s time to sleep, making bedtime easier for everyone!

🧘‍♀️ 5 Yoga Poses for a Relaxing Bedtime Routine

1. Legs Up the Wall Pose (Viparita Karani)

🕒 Time: 5 minutes

✔️ Lay on your back with legs resting against the wall.
✔️ Keep arms relaxed by your side.
✔️ Close your eyes and take slow, deep breaths.

💡 This pose improves circulation, reduces stress, and gently prepares the body for sleep.

2. Alternate Nostril Breathing & Belly Breathing

🕒 Time: 3-5 minutes

Option 1: Alternate Nostril Breathing (for older kids)
✔️ Inhale through the nose.
✔️ Block the right nostril with your thumb & exhale through the left.
✔️ Inhale through the left, then block the left nostril & exhale through the right.
✔️ Repeat for up to 5 minutes.

💡 Encourages mindfulness, balances energy, and reduces bedtime anxiety.

Option 2: Belly Breathing (for younger kids)
✔️ Lay on your back with hands on the belly.
✔️ Inhale to puff up the belly like a balloon.
✔️ Exhale to gently squeeze the belly button in.

💡 Deep belly breathing helps kids relax & promotes deeper sleep.

3. Child’s Pose (Balasana)

🕒 Time: 2-3 minutes

✔️ Kneel on the floor & bring knees out wide.
✔️ Stretch arms forward & rest forehead on the mat.
✔️ Take deep breaths & fully relax.

💡 This pose calms the mind, eases tension, and reduces stress before bed.

4. Butterfly Pose (Baddha Konasana)

🕒 Time: 3-5 minutes

✔️ Sit or lay on your back with soles of the feet touching.
✔️ Let knees fall outward naturally.
✔️ Place hands on the belly or by your sides.

💡 This stretch releases hip tension, encourages deep breathing, and relaxes the body for sleep.

5. Corpse Pose (Shavasana)

🕒 Time: 5-10 minutes

✔️ Lay flat on your back with legs and arms relaxed.
✔️ Close your eyes and take slow, deep breaths.
✔️ Let your body melt into relaxation.

💡 This is the final & most important pose, perfect for drifting off to sleep!

🌙 Make Bedtime Yoga a Habit!

📅 Try incorporating these poses into your child’s bedtime routine for 2 weeks and see how it improves their sleep!

✔️ Reduces bedtime resistance.
✔️ Relaxes the nervous system.
✔️ Encourages deeper, more restful sleep.

🌟 Bonus Tip: Play calming music or use lavender essential oil to create a soothing bedtime environment.

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