Bedtime Yoga Routine: Poses to Help Kids Unwind and Promote Better Sleep
In a world that has the kids calendars packed with swimming lessons, dance lessons, scouts, extra maths, soccer, karate and a music lesson, families and especially children need help to reset. After a full day of experiences and varying emotions, we all get the opportunity at night to sigh it out and unwind. However, it is not always easy to do so.
In this post, we will be sharing some simple movements and breaths to help us release and reset. This is something the whole family can do! So now is the time to roll out your mat or just find a space in your home that is comfortable enough for all of you to move around in together.
A good night’s sleep is priceless for the development physically, mentally and emotionally for children.
Bedtime Routine:
1. Bumble bee breath:
This is a great breathe to just reset the nervous system and release any tension in mind and body.
Sit in a comfortable cross legged position, breathe in and reach your arms up to the sky as high as they can go. Now with a big sigh breathe out and release your arms to your side. Taking your hands behind your back, elbows pointing out to the side, now you are a bumble bee. Take a deep breathe in, then buzz your breath out. Repeat 8 times.
2. Hello Moon
Similar to the sun salutation the ‘’ hello Moon’’ allows for the release of any pent up energy from the day
Begin standing nice and tall hands by your side. Now breathe in and stretch your arms up to the moon, breathe out and fold forward, head down and hands to the floor. Breathe in and reach hands back up to the moon as you stand tall then breath out and hands come back to your side. Repeat 3 times.
3. Jelly test
Perfect activity to just have a little giggle together before bed while letting go of the day and any stress it may have left behind.
Let the child go first. Get your little one to lie down on their backs, parents wiggle child’s arms and hands to make sure they are nice and relaxed like jelly. Now wiggle your child’s feet and legs getting them to move like jelly. Repeat till you feel they have absolutely softened into a jelly body then for some giggles let them try it on you. Remember children mimic us, so if we wanting them to release, we need to release.
4. Cat & Cow
This movement releases tension in the back and shoulders, while opening that heart space.
Start on all fours, breathe in look up and lengthen your spine, breathe out tuck your chin into your chest creating a Halloween cat shape. Repeat 3 times.
5. Connected Stars
A beautiful way to feel safe before we climb into bed.
Together lie on your backs on the floor in a star shape and connect hands. Now close your eyes and all together take 10 slow big breaths in and big sighs out. The louder the sigh the better. After the 10 breaths each say one thing you are grateful/ happy about or end with an affirmation call and response ‘’ I am safe, I am loved, I am home’’.
