Now that you know the long list of health benefits of bedtime yoga, it's time to practice! Here's a list of some simple and effective poses that you can practice with your kid or tween at home!
1. Easy pose
This pose is a great way to improve your child’s posture and teach them valuable breathing exercises. To practice this pose, have your child sit up straight, preferably on a mat or towel. Encourage your child to breathe deeply through their nose and focus on each inhale and exhale. After a few breaths, have your child bring their palms together in a prayer position and encourage your child to think about something they are grateful for.
2. Child’s pose
Have your child come to their hands and knees (on your mat if you have one). Show them how to spread their knees to the width of the mat while keeping their hands and big toes touching the floor. Have them rest their belly between their thighs and bring their forehead to the floor. Encourage your child to relax their shoulders and jaw and focus on their breath.
3. Cat-Cow pose
To practice this pose, bring your child on their hands and knees, and have them alternate between cat and cow position. Teach them to sync their movements with their breath, alternating between cat and cow with each inhale and exhale. This is a great way to release tension in the neck and back, reducing built-up stress and anxiety.
4. Rabbit Pose
To access this pose, start in child’s pose (refer to child’s pose). Have your child reach back to their heels and hold on to them, bringing their foreheads towards their knees. Hold here for a few breaths, inhaling and exhaling deeply. This pose helps relieve symptoms of depression, stress, and anxiety.
5. Seated Twist
To practice this pose, have your child sit up straight on the floor with their legs extended. Cross the right leg, keeping it bent, over the left leg, and extend the left arm on, resting it on the outside of the right knee. Use the leverage created by the bent knee and the left arm to twist and stretch your back, lifting the chest up to the sky. Have your child focus on their breath for a few breaths before switching sides. Hold for as many breaths as you’d like.
6. Butterfly pose
To practice this pose, have your child sit up straight on the floor and bring their feet together. Have them focus on their breath. To get the best stretch, have your child push their elbows down gently on their thighs to stretch the groin. This pose is great for opening the hips after a long day sitting at a desk at school!
7. Fish pose
Have your child lie down on their back with their arms resting at their sides and their legs a few inches apart. Have them glide their hands, palm-down, beneath their thighs and use their elbows to gently push off the floor, arching their back and rolling onto their head. Don’t use your head to balance, but use the elbows, legs, and arms to stretch the chest up to the sky. Have them focus on their breathing and stay for a few breaths.
8. Bridge pose
Have your child lie on their back and bend both knees, placing feet flat on the floor. Have them rest their arms at their sides, reaching their fingertips towards their heels. Have them press their feet into the floor, inhale, and reach their chest up to the sky, pressing down on the arms and shoulders. Focus on the breath and stay for a few breaths before gently bringing the spine back down to the floor.
Savasana is a great finishing pose for your child. Have your child lie on their back with their legs and arms resting about forty-five degrees from the body. Have your child close their eyes, focus on their breath, bring awareness to their body, and think about how they feel after their practice.
Kids With Disabilities
If your child is injured or disabled, click here to learn about poses that anyone can do!