bedtime yoga for kids

Exercise Daily – Why Bedtime Yoga for Kids is Important?

Children commonly encounter sleep difficulties. In fact, the majority of children do not receive adequate sleep at night. 

According to the American Academy of Pediatrics, 25 to 50 percent of children and 40 percent of adolescents suffer from sleep difficulties.

Understanding your children’s sleep requirements is the first step toward providing them with healthier sleep. 

You can help your kid get the rest they need to grow up strong and healthy by using a combination of sleep hygiene, age-appropriate routines, and paying close attention to any sleep problems.

When kids are sleep-deprived, it is probable that they will have difficulty managing their emotions and behavior. This can cause issues at home and at school, and it can be tiring for parents to interact with their children. 

Yoga should be included in the bedtime routine, and children of all ages will benefit from stretching, twisting, and breathing their way into sleep. 

In order to assist a kid in shifting his or her attention away from everyday stresses and toward yoga postures, relaxation methods, and breathwork with the ultimate aim of getting a good night’s sleep, bedtime yoga has been designed to help them do so.

Also read: Kids Yoga Pants – Boys and Girls (2022)

15 Poses of Bedtime Yoga for Kids


mountain pose

Yoga’s most difficult position! Standing tall and completely still, with eyes open or closed and breathing steadily, is a good way to start. You are as immovable as mountains in your thoughts. It has a soothing effect on the mind and neurological system, which helps with attention and focus.

Bridge Pose

bridge pose

Lie down on your back, with your knees bent and your feet flat on the floor for this position. Lie on your back with your arms alongside your body, then lift your hips and back off the floor while tucking your chin into your chest. 

Slide a bolster (or a cushion) under your child’s pelvis to provide them with a place to rest. This posture stretches the shoulders, thighs, hips, and chest, as well as the spine, and helps to develop flexibility.

Downward Facing Dog Pose

downward facing dog pose

Kids may have done this position naturally or learned to do it simply by copying you. 

This may be done by getting into a kneeling position and bringing their hands to the ground, bending forward with their arms next to their body, and then lifting their butts into the air. 

Additionally, this posture is also good for energizing the muscles. They will also like the uniqueness of the upside-down view. It is one of the effective bedtime yoga for kids poses.

Tree Pose

tree pose

When you’re standing tall, place the sole of your foot on the side of your calf, keeping your standing leg firm and stable for balance. 

Bring your hands together at your heart and let your branches grow to be as tall as possible. It helps to enhance balance while also relaxing the shoulders and chest.

Head to Knee

head to knee pose

Sit up straight with your legs out extended. Bend one leg so that the knee slips down to the side, and the sole of the foot presses on the inner thigh of the extended leg, then repeat with the other leg. 

Slowly fold forwards over the long leg, maintaining the chest wide during the process. Maintain control of the long leg’s foot. It helps to relieve stress by stretching the spine and calming the mind.

Cat and Cow Poses

cat posecow pose

While still in the tabletop posture, circle the back and tuck the chin toward the chest to reach the cat pose. For a cow, tuck the belly toward the floor and arch the back, staring up. Feel free to switch between the two postures as you like. 

(While meowing and mooing are optional, they are greatly encouraged.) These are generally used as spine warm-up exercises to get the body ready for a workout.

Locust Pose

locust pose

Lie down on your stomach and elevate your chest by pulling your shoulder blades together as much as you possibly can. At the same time, stretch your arms behind your body and lift them slightly up off the floor. 

Keeping the arms down alongside the body and pushing off with the back of the hand can make it simpler for your kid to lift their chest up. This bedtime yoga for kids poses helps in the improvement of their posture and releases tension.

Lion Pose

yoga kids pose

Depending on your preference, you can sit with your hips supported by your heels or in a cross-legged position. Place the palms of the hands-on the knees and take a deep breath in through the nose.

Make a wide opening with your mouth and eyes, then stretch out your tongue. Then exhale through your mouth with a “ha” sound, similar to a lion’s roar, to complete the activity.

Candle Pose

candle pose


You may begin by lying flat on your backs with your arms at your sides and lifting your legs and feet to the sky. It is possible to put your legs up the wall if there is enough space. It has a calming effect on the brain and helps with digestion.

Whale Pose

whale pose

In a lying position on the ground, bend both knees until your feet are flat on the ground. Put your arms by your sides. 

Lift your bottom gently by pressing onto the bottoms of your feet, arms, and hands. Then carefully lower yourself back to the ground. It has a calming effect on the mind and helps to relieve anxiety.

Cobra Pose

cobra pose

Lie down on your stomach and position your palms flat close to your shoulders for support. Raise your head and shoulders off the floor by pressing and lifting them.

Yoga poses like these are beneficial because they strengthen the spine while also stretching the chest, shoulders, and abs.

Cobra pose is an effective and easy-to-do bedtime yoga for kids pose.

Dancer’s Pose

dancers pose

Place one foot on the ground and extend the opposing leg out behind you. Reach back and hold the outside of the foot or ankle, then bend forward at the waist, keeping the other arm out in front for balance. 

Repeat on the opposite side. Make an effort to arch your leg up behind you. This position is beneficial in improving a child’s balance and relieving stress.

Easy Pose

easy pose

Sit with your legs folded and rest your hands on your knees. If your kid is having difficulty sitting up straight, prop them up on a folded blanket or lay a cushion under their hips to help them stay upright. This position is beneficial for strengthening the back and calming the mind.

Child’s Pose

child pose

Lie back on the heels of your feet and slowly pull your forehead down in front of your knees for this suitably named position. 

Arms should be placed beside the body. This relaxing position softly stretches the hips and thighs while also assisting in the relaxation of your child’s mind.


wood chopper pose

Standing tall and with your legs apart, criss-cross your fingers behind your back and fold forward to complete the pose. It relaxes the muscles in the shoulders and the brain.

Bedtime Yoga for Kids – FAQs

How Can I Get My Child to Relax Before Bed?

Encourage your kid to relax before going to sleep. Parents may find it helpful to relax their older children by reading a book, listening to soft music, or focusing on their breathing techniques. 

In the event that your kid takes longer than 30 minutes to fall asleep, it is possible that your child will want a longer wind-down period before putting the lights off to sleep.

What Age is Cosmic Yoga For?

In general, this method is best suited for children between the ages of 3 and 8. In contrast, children outside of this age range are able to respond effectively to stories, and we offered a thorough look at different yoga poses for toddlers and tweens in this comprehensive guide.

Is Yoga Good for Kids?

Balance, strength, endurance, and aerobic capacity are all improved in kids who practice yoga. 

Yoga has been proven to increase concentration, memory, self-esteem, academic achievement, and classroom conduct in a growing body, and it has also been shown to lower anxiety and tension in children.