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Bedtime yoga
Transitioning from playtime to bedtime can be challenging for kids (and their parents!). Setting up a bedtime routine can make that a smoother transition. Yoga can be a terrific part of a bedtime routine. After bath time, when your little one is wearing their pajamas, try practicing yoga together before snuggling into bed with a story. Here is a series of gentle yoga movements that will channel any residual end-of-day energies into sweet dreams.
The sun is going down. Help put the sun to rest. Breathe in and lift your arms above your head, reach for the sun. Exhale and and bring your arms back down to your center and bring the sun down to rest. Breathe in and reach your arms back up to help the moon rise. Exhale and bring your arms back to center.
Greet the moon and reach your arms towards the sky and stretch each side like the curve of the moon. Take three deep breaths on each side.
Press your feet into the ground and stretch your arms out wide. Take three deep breaths and imagine you are one of the stars in the sky.
Now reach back down towards the ground. Press your palms into the floor. Lengthen your spine and straighten your legs. Take three deep breaths.
Place your hands under your shoulders with your arms outstretched and press them into the ground. Reach your chest up and set your gaze up. Imagine looking up into the night sky.
Widen your legs into a straddle. Take a deep breath in and slowly walk your hands out.
To close out our bedtime yoga we will practice our magic breathing. Sit comfortably with your hands on your knees. Close your eyes and imagine being part of the night sky. Use your imaginations and think about magical places. Magic breathing is easy!
This is our formula for Magic Breathing: 4-4-6 breaths
Inhale through your nose and silently count to four, hold the breath and count four more seconds. Exhale through your mouth with a long ‘whoosh’ sound for six seconds. Repeat four times.
