12 Poses to Help Kids Sleep Better

Bedtime Yoga Sequence for Kids

IN EACH POSE Say the instruction aloud so children can follow along. Then say the affirmation and ask them to repeat it.

Bedtime Yoga with kids

Sun breath

Lengthening the breath moves us from fight-or-flight to rest-and-renew state, soothing and preparing us for restful sleep.

HOW TO INSTRUCT KIDS Inhale your arms over your head. Exhale your arms back down.
AFFIRMATION I am calm.

Bedtime Yoga with kids

Cloud Gathering

Slow deliberate movement calms the central nervous system and communicates a sense of safety to the mind and body.

HOW TO INSTRUCT KIDS Inhale and bend your knees. Exhale and straighten your legs, lifting your arms above your head.
AFFIRMATION I am strong.

Bedtime Yoga with kids

Five-Pointed Star Pose

This pose lengthens and opens the body including the chest, improving circulation and breathing for more restful sleep.

HOW TO INSTRUCT KIDS Press down through your feet. Reach your arms wide.
AFFIRMATION I am light.

This pose opens the connective tissue of the side body which facilitates ease in breathing.HOW TO INSTRUCT KIDS Inhale and lengthen your spine. Exhale and bend to one side. Inhale to come up and exhale to the other side.AFFIRMATION I am peaceful.See alsoGetting Children Started with Yoga

Sidebending Mountain Pose

This pose opens the connective tissue of the side body which facilitates ease in breathing.

HOW TO INSTRUCT KIDS Inhale and lengthen your spine. Exhale and bend to one side. Inhale to come up and exhale to the other side.
AFFIRMATION I am peaceful.

A distracted mind is tiring. Balancing poses require concentration, which is actually restful for the mind.HOW TO INSTRUCT KIDS Focus on one point. Lift your foot behind you and balance. Then switch feet.AFFIRMATION I am graceful.See alsoHow to Get Your Kids to Love Yoga

Bird Pose

A distracted mind is tiring. Balancing poses require concentration, which is actually restful for the mind.

HOW TO INSTRUCT KIDS Focus on one point. Lift your foot behind you and balance. Then switch feet.
AFFIRMATION I am graceful.

The stillness of the body and concentration of the mind in this balancing pose lets a busy mind rest. This pose also improves posture. HOW TO INSTRUCT KIDS Become tall in your spine. Rest your foot on your ankle or above your knee and balance. Then switch feet.AFFIRMATION I am balanced.See alsoA Parents' Guide to Yoga Books + Games for Kids

Tree Pose

The stillness of the body and concentration of the mind in this balancing pose lets a busy mind rest. This pose also improves posture.

HOW TO INSTRUCT KIDS Become tall in your spine. Rest your foot on your ankle or above your knee and balance. Then switch feet.
AFFIRMATION I am balanced.

Bedtime Yoga with kids

Ladybug Pose

This pose opens the hip flexors for a more comfortable night’s rest.

HOW TO INSTRUCT KIDS Bend your knees, roll your shoulders back, and press your palms together.
AFFIRMATION I am happy.

Bedtime Yoga with kids

Bee Breath

The slow buzzing breath and extended exhalation is relaxing for the mind and body.

HOW TO INSTRUCT KIDS Inhale and sit up straight with your arms back. Exhale and lower your forehead toward the ground.
AFFIRMATION I am relaxed.

Bedtime Yoga with kids

Cat Pose

This pose’s movements release tension in the shoulders, neck, and spine for a relaxing night’s sleep.

HOW TO INSTRUCT KIDS Inhale and look up, letting your spine drop low. Exhale and tuck your chin, lifting your spine high.
AFFIRMATION I am at ease.

Bedtime Yoga with kids

Child’s Pose

This restorative pose stretches the lower back, hips, and thighs and calms the central nervous system, which relieves mental and physical tension.

HOW TO INSTRUCT KIDS Press back onto your knees and rest.
AFFIRMATION I am at rest.

Bedtime Yoga with kids

Corpse Pose (Savasana)

Finish the practice with this calming pose, known to reduce insomnia and stress.

HOW TO INSTRUCT KIDS Lie on your back and take slow natural breaths. Close your eyes if you wish.
AFFIRMATION I am at home (Or, I am at home, in my body, in my breath, in my life, in this moment).

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