5 Ways to Incorporate Yoga Into Bedtime Routines

Written by A. Simon - September 2019

Copyright - Minnesota Kid’s Yoga Co. LLC

 

Bedtime is such an important part of a child’s health…

There’s a reason babies, puppies, elderly, and the sick sleep so much — because it’s healthy for us! As adults, our sleep habits sometimes take the back-burner when it comes to daily choices. As working adults (and/or parents) we have SO MUCH that needs to get done within each day. Further, we know full-well that kids need sleep even more! With that said, setting up a healthy bedtime routine can be the best decision some parents ever make (for their kids, and for themselves as well). Consistent bedtime routines teach kids that going to sleep is a natural occurring part of our day. It also allows children’s bodies to subconciously wind-down as they prepare for some good R&R (rest and relaxation).

Therefore, as parents you decide on how to create a bedtime routine, which may often include bath-time, an evening snack, brushing teeth, and a read-aloud story — why not also include YOGA?!

The following 5 Ways to Incorporate Yoga into Bedtime Routines will hopefully persuade you to do just that.

#1 - Yoga Poses in Bed

Yoga in bed each morning is a wonderful way to stretch tight muscles and wake the mind up. However, yoga in bed each night is beneficial too! When we stretch our bodies, it tells our mind to relax. Also, when we stretch or do yoga, we tell our minds to become calmer and more mindful/present. UCLA’s Mindful Awareness Center says that an attitude of gratitude changes the molecular structure of the brain in a way, that we become not only happier, but also healthier. In short, yoga teaches gratitude, and gratitude makes us happy.

“Have you ever tried body stretching? It helps to relax muscles and keeps your body in shape. Exercising (such as yoga) improves not only your physical, but also mental health. It releases stress and supports you in dealing with all kinds of emotions…. (Read the article Train Your Brain by SAE Alumni for more research driven information.)”

Bedtime yoga poses such as: (1) child’s, (2) lotus, (3) seated forward fold, (4) legs up the wall, (5) bridge, and (6) table top; are all wonderful low-cardio choices when forming poses on a bed!

#2 - Stories That Teach Mindfulness

If story time before bed is already a routine in your family, then why not read stories about yoga/mindfulness?! There are an endless array of children’s books that teach mindfulness and positivity — with that said, my 10 personal favorite kids’ books on mindfulness include:

  • ABC Mindful Me by Christiane Engel

  • Goodnight Yoga by Mariam Gates

  • Breathe Like a Bear by Kira Willey

  • My Magic Breath by Nick Orner & Alison Taylor

  • I Am Human by Susan Verde

  • Just Breathe by Mallika Chopra

  • Ellie by Mike Wu

  • Beautiful by Stacy McAnulty

  • Ish by Peter H. Reynolds

  • You Are a Lion by Taeeun Yoo

#3 - Themed Breaths

If you haven’t checked out my free videos on themed animal breaths, you can view them here. Teaching kids how to breathe slowly and in a controlled manner, not only teaches them how important breath can be in calming our minds, but it also gives them a tool to use throughout their WHOLE LIFE! I like to theme breaths to make it kid-friendly. The truth of it is this though, having kids breath for counts of 4 seconds (whether they are themed or not), allows their brains to get new oxygen, and in turn they will feel happier and calmer.

#4 - Affirmation Volleyball

I betting that when you read the title of this bedtime routine you thought — “Wait what… volleyball… in bed… huh?!! — Not to burst your bubble, but we’re not talking about the sporting game of volleyball, but more-so the action of back-and-forth. Families can sit in bed, taking turns giving each other affirmations (ex. “I like you because you make me feel loved.” OR “I like when you give me bear hugs after school.” etc.). Affirmations before bedtime allow kids to fall asleep with heartfelt, kind thoughts on the forefront of their minds!

#5 - Closed Eye Meditating

This is a great activity to do right before you give your child the “goodnight kiss.” Have your child lay in a comfy way on their pillows, with sheets covering them, and maybe even their favorite snuggle toy. Then have them close their eyes. Tell them to imagine they are in a __________ (fill in the blank). Then tell them to picture what they see/smell/hear/feel. Tell them to smile as they wander around this happy place. If they have a hard time coming up with things, give them ideas! Meditating by imagining happy places allows kids to focus on where they are, rather than where they would like to be (ex. still playing outside, watching tv, playing with toys, etc.).

If you as the parent have a tough time coming up with things, the following ideas are to spark your imagination!

Meditation Places:

  • Garden

    • See: flowers, trees, butterflies, clouds, grass

    • Feel: sun, wind, grass, flowers, gate

    • Smell: flowers, honey, nectar, dirt

    • Hear: bees, trees in the wind, grasshoppers, fountain

  • Park

    • See: trees, clouds, sun, swings, grass, lake, pond, birds, friends

    • Feel: slide, monkey bars, water, grass, dirt

    • Smell: metal, snacks, grill, tire-swing

    • Hear: birds, kids, cars, bugs, mom/dad, laughter

  • Lake/Ocean

    • See: water, boats, sand, sand-castles, paddle boards, jet ski’s, water-tubes

    • Feel: water, sand, sunshine, wind, towel

    • Smell: boats, food, lake, ice-cream

    • Hear: boats, kids, family, bikes, jet ski’s, wind, laughter, birds

In conclusion, all five of these optional bedtime routines can help to establish a comforting and consistent pattern that could truly make going to sleep each night an enjoyable activity (rather than a chore). Maybe your family goes to sleep just fine as is. If that’s the case, by adding another routine, such as simple yoga poses, you could potentially give even more color to your child’s life! So why not try it out?!