Bedtime Yoga for Kids: A 5-Minute Routine for Better Sleep

Hello, friends. I’m Vera.

When the moon rises and the stars begin to sparkle, I like to slow everything down - my breath, my body, my thoughts.
Before bedtime, I invite Sebby to join me for a tiny yoga adventure - just five minutes to help our bodies feel cozy and our minds calm.

Would you like to try it too? 

Here’s my favorite 5-minute bedtime yoga flow, perfect for little dreamers and tired parents alike.

1. Gentle Stretches

Sea Turtle Pose (Child’s Pose)

Kneel on your bed or mat, bring your big toes together, and gently fold forward.
Stretch your arms out like a sleepy sea turtle resting on the sand.
Breathe in slowly... and breathe out softly.

🪶 Benefits: Calms the mind and releases tension in the back and shoulders.

Wiggly Cat-Cow Pose

Come up on your hands and knees.
Arch your back up like a stretching cat, then dip your belly down and look up like a curious cow.
Move slowly with your breath: Inhale, arch. Exhale, round.

🪶 Benefits: Loosens the spine and helps kids let go of leftover energy from the day.

Cozy Hug Pose (Knee-to-Chest Pose)

Lie on your back and gently bring your knees toward your chest.
Wrap your arms around your legs and give yourself a big, warm hug. 🤗
Rock slowly side to side like a tiny boat on calm water.

🪶 Benefits: Releases lower back tension and creates a feeling of comfort and safety before sleep.

2. Calming Poses

Candlestick (Legs Up the Wall Pose)

Lie down near a wall and gently rest your legs up against it like a candlestick. Close your eyes and feel the gentle flow of your breath.

🪶 Benefits: Helps blood flow back to the heart, relaxing the body before sleep.

Sleepy Twist (Supine Twist)

Lie on your back, bring your knees to your chest, and let them fall gently to one side.
Stretch your arms out wide like the wings of a resting butterfly.
Take a deep breath and feel your spine melt into the bed.

🪶 Benefits: Releases tension from the belly and back, soothing the body for rest.

3. Breathing & Relaxation

Wishing Star Pose (Corpse Pose)

Lie flat on your back, arms relaxed by your sides.
Close your eyes and imagine a tiny star twinkling above you.
Make a quiet wish... and let your body feel soft and still.

🪶 Benefits: Promotes deep rest, mindfulness, and gentle transition into sleep.

 

Vera’s Tips for Parents

1. Keep it fun and short: A five-minute routine can make a big difference.
2. Follow a sequence: Start with active movements, move into calm stretches, and finish with relaxation.
3. Use storytelling: Fun names like “Sea Turtle” and “Wishing Star” make poses magical for children.
4. Make it a routine: Try this every night - the body loves rhythm and gentle consistency.

🌙 Sweet dreams, my little yogis.
Your body is calm, your breath is slow, and your heart is full.
See you tomorrow in the Wiggle Grove.