12 Simple Bedtime Kids Yoga Poses For A Better Sleep

It's almost 9 o'clock at night and way past bedtime, but our little guy is still wide awake, wondering what fun he/she can do. Sometimes we just don't understand how little kids have so much energy and never seem to get tired, especially when it's time for bed! We've talked about several tips that might help our kids to calm down and have a good night sleep in our previous blog post. Doing bed time kids yoga is one of them. It is fun enough to bring the little one's curiosity and, in the meanwhile, very relaxing so that their excited brain gets to calm down and ready for bed.

Follow us through these 12 easy kids yoga poses and you can do it with your kids to make the bedtime routine filled with love and peace.

1. HELLO SUN POSE (UPWARD SALUTE) 

Name in Sanskrit:  Urdhva Hastasana

Description:  Instead of greeting the sun, let’s say hello to the moon! Stand in Mountain Pose. Turn your arms outward so your palms face away from your torso and the thumbs pointing backward. With an inhale, lift both arms towards the sky and say hello to the beautiful moon. Exhale and sweep your arms out to the sides, tip your torso forward from the hip joints to fold into the next pose, Standing Forward Bend.

Anatomic Benefits:  

• Stretches the belly, shoulders and the arms
• Improves digestion
• Helps relieve mild anxiety

2. HELLO EARTH POSE (STANDING FORWARD BEND)

Name in Sanskrit: Uttanasana

Description: Don’t forget to say hello to our earth as well! Stand in Mountain pose, hands on hips. Exhale and bend forward from the hip joints and reach your hands to the ground. As in all the forward bends, the emphasis is on lengthening the front torso as you move into the position. Bend your knees a little if necessary.

Anatomic Benefits:  

• Calms the brain and helps relieve stress
• Stimulates the liver and kidneys
• Stretches the hamstrings, calves and hips
• Strengthens the thighs and knees
• Reduces fatigue and anxiety
• Improves digestion

3. BIRD POSE (WARRIOR III - Variation)

Name in Sanskrit: Virabhadrasana III

Description: Free your mind like a bird flying in the sky! From Standing Forward Bend, exhale and step your left foot back into a high lunge position. Stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back. Synchronize the straightening of the front leg and the lifting of the back leg. Open your arms to the side like a gliding bird, bring the head up slightly and look forward. Stay in this position for 5 breathes. Exhale to release back to the lunge position. Bring your hands down to the floor and on an exhalation, step your left foot forward to meet your right, then repeat on the other side.

Anatomic Benefits:

• Improves balance and concentration
• Strengthens the ankles, legs, shoulders and muscles of the back
• Tones the core

4. TREE POSE

Name in Sanskrit: Vrksasana

Description: Imagine you are a tall tree, strong and firm. From Mountain pose, bend the right knee and place the right foot high on the left inner thigh. If lifting and placing the foot all the way up the inner thigh is too challenging, simply put the right foot on the inner side of the left ankle. Raise the arms straight up, touch palms. Hold this position for 5 to 10 breaths. Exhale to release back to Mountain pose and then switch to the other leg.

Anatomic Benefits:

• Improves balance and body awareness
• Helps build confidence
• Strengthens your core, thigh, buttock and ankle
• Stretches around your shoulders, chest and expands the ribcage

5. BUTTERFLY POSE (BOUND ANGLE)

Name in Sanskrit: Baddha Konasana

Description: There’s a beautiful monarch butterfly fluttering its wings on that branch! Sit with your legs straight out in front of you. With an exhale, bend your knees and pull your heels toward you. Then drop your knees out to the side and press the soles of your feet together. Sit straight and grasp the big toe of each foot with your index and middle fingers and your thumb. Gently and slightly move your knees up and down, like a butterfly fluttering its wings. If your knees won’t touch the floor, don’t force them. Stay in this pose for 1-2 minutes. Then inhale, lift your knees away from the floor and extend the legs back to their original position.

Anatomic Benefits:

• Stimulates abdominal organs and improves general circulation
• Stretches the inner thighs, groins, and knees
• Calms the mind and helps relieve mild depression, anxiety and fatigue

6. HUMMING BEE BREATH

Name in Sanskrit: Bhramari Pranayama

Description: Beside the butterfly, there are some bumble bees buzzing around. Sit comfortably with your legs crossed and your eyes closed, your shoulders and back relaxed. Place your palms on your ears. Focus on the nostrils and take a deep inhalation through your nose. As you exhale, make an “m” sound as if you are humming like a bee. Repeat the bee breathing for 5 – 10 times or for several minutes as long as it feels good.

Anatomic Benefits:

• Helps to keep the energy in balance
• Stimulatesthe parasympathetic nervous system which encourages a sound and deep sleep
• Helpsin reducing the symptoms related to insomnia
• Calms the mind and encourages concentration and memories

7. CAT POSE

Name in Sanskrit: Marjaryasana

Description: Underneath the tall tree, there is a fluffy kitty cat, purring and stretching like he’s getting ready to sleep. Start on your hands and knees in a Tabletop position. Exhale, rounding your spine toward the ceiling. Release your head toward the floor, but don’t force your chin to your chest. Inhale, coming back to the original Tabletop position.

Anatomic Benefits:

• Stretches the back torso and neck
• Provides a gentle massage to the spine and belly organs

8. COW POSE

Name in Sanskrit: Bitilasana

Description: Start on your hands and knees in a Tabletop position. Inhale and  lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. If you are comfortable with the position here, you can also lift one leg up, like the kitty cat is lifting up its tail, to give your body a little bit more stretch. Exhale, coming back to the original Tabletop position. Do the same to the other side if you are lifting up you leg in this pose. Cow pose is often paired with Cat pose for a gentle, flowing Vinyasa.

Anatomic Benefits:

• Stretches the front torso and neck
• Provides a gentle massage to the spine and belly organs

9. CHILD'S POSE

Name in Sanskrit: Balasana

Description: Kneel on the floor and separate your knees as wide as your hips. Touch your big toes together and sit on your heels.Exhale and lay your torso down between your thighs. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.  Stay anywhere from 30 seconds to a few minutes.

Anatomic Benefits:

• Gently stretches the hips, thighs, and ankles
• Lengthens the neck and spine
• Calms the brain and helps relieve stress

10. LEGS-UP-ON-THE-WALL POSE

Name in Sanskrit: Viparita Karani

Description: Lying flat on your back alongside a wall. Exhale and swing your legs up onto the wall. Turn your upper body slowly to face the wall. Open your shoulder blades away from the spine and relax your hands and arms out to your sides, palms up. Keep your legs relatively firm, holding them vertically in place. Stay in this pose for a few minutes as long as you feel comfortable. To exit, bend your knees and push your feet against the wall. Gently turn to one side and stay there for a few breaths before sitting up with an exhalation.

Anatomic Benefits:

• Calms the mind
• Relieves tired or cramped legs and feet
• Gently stretches the back legs, front torso, and the back of the neck
• Helps with headaches and sinus issues

11. KNEE-TO-CHEST POSE

Name in Sanskrit: Apanasana

Description: It’s getting late and time to say goodnight. Let’s give daddy and mommy a big hug and kisses. Start by laying on your back with the legs extended out in front of you and the arms alongside the body. On an exhale, hug the knees into the chest and clasp your hands around them. Tuck the chin slightly to lengthen the neck. If you are comfortable here you can rock gently back and forth or from side-to-side. To exit, exhale and extend the legs out and bring the arms to rest alongside the body.

Anatomic Benefits:

• Improves circulation and reduces bloating
• Balances the energy and relaxes the mind and body
• Massages the spine and abdominal organs
• Release the low back

12. CORPSE POSE

Name in Sanskrit: Savasana

Description: Lie on your back with your legs straight and arms by your sides. Rest your hands about six inches away from your body with your palms up. Let your feet drop open. Soften the root of the tongue, the wings of the nose and the skin of the forehead, especially around the bridge of the nose between the eyebrows. Close your eyes. Stay in this pose for 5 minutes.  To exit, exhale and roll gently onto one side. Take 2 or 3 breaths. With another exhalation lift your torso, dragging your head slowly after. The head should always come up last.

Anatomic Benefits:

• Calms the brain and helps relieve stress
• Relaxes the body
• Expands the rib cage and lungs
• Helps to lower blood pressure

Try these 12 easy-to-follow yoga poses with your kids and make this yoga sequence a daily bedtime routine. To make this bedtime activity even more attractive, you can try blend these poses into a story full of imagination. I'm sure kids will love it!