Bedtime can be… a lot.
The endless bouncing. The wriggling. The “I’m not tired!”
We’ve all been there.
One thing that’s helped in our house? A mini bedtime yoga ritual.
Not a full-on class (no one’s got energy for that at 8PM) — just 5 gentle poses to slow things down, stretch it out, and invite calm.
Whether you’re a parent, a teacher doing aftercare wind-downs, or a caregiver just trying to survive bedtime — this one’s for you.
🌙 1. Star Pose (Stretch & Breathe)
Stand tall, arms and legs wide like a big star.
💫 Take 3 deep breaths in and out.
Tell your child:
“You’re a glowing star, getting ready to rest.”
🐮 2. Cat & Cow (Spinal Wiggles)
On all fours, arch your back like a cat 🐈⬛, then dip it like a mooing cow 🐄.
This helps release extra energy and soothes the spine after a long day.
Try saying together:
“Meowwwww… Mooooooo…”
(Yes, animal sounds totally encouraged.)
🐛 3. Caterpillar Fold (Forward Fold)
Sit down, legs stretched out in front.
Reach for your toes or knees — wherever is comfy.
Let your head drop and imagine you’re a tired little caterpillar curling in.
Perfect for calming the nervous system and slowing the breath.
🐢 4. Turtle Twist (Seated Twist)
Sitting cross-legged, gently twist to one side, then the other.
Tell your child:
“You’re a turtle turning in for the night in your cozy shell.” 🐢
Twists are lovely for releasing tension and preparing for rest.
🛌 5. Bedtime Savasana (Rest Pose)
Lie down, arms and legs relaxed.
Place a soft toy on their belly and say:
“Let’s watch your belly rock your buddy to sleep with your breath.” 🧸
Stay for a minute or two, together, in stillness.
💛 Bonus Tip: Make It Yours
✨ Use the same 5 poses each night
✨ Add a short story, lullaby, or scent
✨ Let your child lead sometimes
Consistency creates ritual — and rituals = calm, trust, and connection.
You’ve got this. And if you only get to two poses before someone passes out? That’s still a win.
