Bedtime Yoga: Calming Sequence
Several of the poses in this particular sequence are also a part of our Beginning Breaths component which is how we usually begin our classes. It’s a combination of yoga poses, breaths and stretches that can help us warm up or calm down. The purpose of the calm down sequence before bedtime or needing a break, is to rest not just our bodies, but also our minds. Bedtime yoga can become a regular part of your family’s nighttime routine.
1. Whale Breath
Begin sitting up straight with legs crossed (in class we call it sitting “criss-cross applesauce”)and shoulders back. Put your hands together at your heart. As your hands go straight up, inhale. Once hands are up directly over your head, open arms out to the sides, breathe out making the sound of water being pushed up and out of your whale “blowhole”. Repeat this pose/breath three or four times, slowly.
2. Dragonfly Pose
While sitting on the floor make a letter “V” with your legs. Leaning forward reach your arms out toward your toes. Try and hold your toes. If this is difficult, bend your knees slightly. Repeat.
3. Butterfly Pose
Sit with your back straight. Bending your knees, bring the feet together in front of your body, with the bottoms of your feet touching. Keeping your feet together, pull your feet as close to your body while still being comfortable. If you like, you can move your legs up and down while feet still touching and even rock side to side. For extra fun, use your fingers as antennae up toward the top of your head. Use your bent arms as the other part to your “wings”.
4. Cat/Cow Pose
Begin in table top pose (on your hands and knees). For cow pose, breathe in, look all the way up to the ceiling, lifting your head and your tailbone upward, so your back is arched. This is where the kiddos “moo” like a cow. Slowly come back to the neutral table top pose and this time, you will look downward, tucking your chin in toward your chest and rounding your back. Then we of course “meow” while breathing out. Repeat this sequence two or three times.
5. Downward Dog
I tell the children this pose looks like an “upside down letter ‘v'”. Begin in table top again and breathe in and squish your toes into the floor while pushing knees up off the floor until your legs are straight. Try to get your feet flat on the floor. Naturally a bark is essential here! When coming down back into table top, breathe out.
6. Rag Doll (Forward Fold)
Stand in mountain pose (standing up tall and straight with your arms by your sides). Breathe in as you lift your arms up over your head. While breathing out, lean forward allowing your arms to relax and “hang” like a rag doll. You can also grab your opposite elbow which helps your body to stretch just a little further. After a few seconds, slowly roll your body upward, ending with rolling your shoulders back and standing back in mountain pose.
7. Tree pose
Begin in mountain pose and shift your weight to one leg. With the other leg, slowly lift your leg upward, bending at the knee. You then need to open that leg to the side so that the bottom of your foot is resting on the inside of your opposite leg. You can keep your hands at center (middle of your chest in a prayer pose), or extend them up over your head, whatever helps you keep your balance. Repeat on the other side. This pose is good for calming your mind.
8. Child’s Pose
Begin again in table top (see above) and use your arms to push your body backward, where you are sitting on your knees. Keep your arms extended out in front on the floor, fingertips extended and palms down. Another option is to pull your arms down by your sides (curled up in a ball). While still in child’s pose take some deep breaths for the end of our pose sequence.
All of the poses in our bedtime yoga sequence are featured in our Yogalore Yoga Pose Card Deck and is available for digital download.
If you’re interested in more information, check out our post on Getting Your Child Rest-Ready.
Namaste and Good Sleep!
