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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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).