Yoga is an excellent activity for children. It is creative and fun and promotes flexibility, balance, and relaxation. Regular yoga practice makes kids calmer, happier, and more focused. Also, they tend to sleep faster and have a better night’s rest! We’ve compiled a list of tips, benefits, and poses to help you decide if bedtime Yoga for Kids suits you.
Bedtime yoga is beneficial for children
Yoga before bedtime helps children sleep better. Children often have difficulty sleeping because they are anxious or worried about the future. When we worry, the body releases stress hormones such as cortisol which can interfere with normal brain function. It is harder to sleep and to stay asleep through the night. When we are not relaxed, we can become restless and agitated, making falling asleep harder. You can help your child drift into sleep by practicing yoga just before bedtime. This will also allow them to release their pent-up energies from staying awake all day.
Bedtime yoga is fun for parents and children. Parents can learn to stop worrying about their child’s behavior by letting go of their control. They can instead enjoy watching their child do what she loves. It’s the same for parents – they can sit back, relax, and enjoy watching their child play without feeling frustrated.
Bedtime Yoga teaches children to relax, soothe themselves and regulate their emotions
Kids who practice yoga regularly develop more excellent abilities to relax both mentally and physically. They sleep better and are more refreshed the following day. They can also use these skills in other aspects of their life. They learn how to deal with anger and frustration, anxiety, fear, and sadness, as well as improve their concentration and focus. All of these things lead to better relationships with teachers and friends, improved academic performance, and overall happiness.
Bedtime yoga promotes healthy brain functioning
It is believed that the brain proliferates in early childhood but slows down after 25 years. It has been proven that regular practice promotes cognitive development and memory retention. Yoga at bedtime can help your child develop their mental abilities and get them ready for school the next day.
Yoga at bedtime helps children build self-esteem
Yoga encourages students’ positive thinking, and they are encouraged to be responsible for their actions. They gain confidence through the movement and strength they achieve. It enables them to trust their judgment and make choices based on their values rather than external pressures. This builds self-esteem over time and encourages independence.
Bedtime yoga improves social skills
Yoga classes help kids develop social awareness, empathy, and compassion. They also show more patience, respect, cooperation, and tolerance toward their peers and adults. It is easier to form friendships with others and create lasting bonds. Yoga also improves communication and listening skills. Bedtime yoga helps kids express their feelings more freely and openly by improving verbal and nonverbal skills.
Bedtime yoga improves focus & concentration
Yoga consistently practiced over time by children leads to improved attention spans and concentration levels. You will notice even more significant improvements in concentration and focus when you combine meditation exercises like guided imagery or breathing exercises with a regular yoga routine. Concentrating on something without distraction is invaluable for learning new things, doing homework, studying for exams, or working on projects.
Yoga poses for kids to fall asleep at night
This pose will encourage your child to breathe through the nose and sit tall. Focus on releasing worries or thoughts about schoolwork, family, friends, etc., with each exhale. After a few deep breaths, ask your child to put their hands in a prayer position. They can then think of or say something that they are grateful for.
Moving between these two poses will teach your child how to connect movement and breath while releasing tension from the neck and back. This is an excellent pose to reduce stress and anxiety.
This posture helps children relax and release tension in the neck and back. This pose is excellent for easing depression, anxiety, and stress.
This pose increases flexibility in the spine and the torso and helps to relieve tension and stress. This pose also builds core strength and stamina.
Child’s pose or Sea Turtle
This asana is a classic that releases tension from the lower back and calms the nervous system. This asana also helps to reduce insomnia and makes falling asleep easier.
This hip opener is an excellent way to get your child’s hips moving after a long day of sitting at school.
This asana helps us to slow down and breathe deeply. This is one of the most effective poses to reduce stress, improve emotional regulation and promote overall wellness. This pose also helps to stretch the neck, shoulders, and back.
Bridge Pose or Whale
This posture opens up the chest and strengthens the back and legs. It stimulates lymphatic drainage and improves circulation through the opening of blood vessels. Bridge pose helps to improve deep breathing by increasing lung capacity.
It’s an excellent place to finish your child’s practice. This pose allows you to reflect on the lessons learned during the session. Please encourage them to focus on breathing and relax. This pose helps children relax and let go of their worries so they can sleep peacefully.
Start with these tips
Do the exercises as a group. Your children will learn more quickly if you model breathing and asanas while instructing them.
Keep things simple! Do not push or force your child to do too much. Start by posing a few times and then build on that.
Have Fun! Allow your child to have fun and use their imagination with the poses. Adding stuffed animals to the poses can enhance the learning and playing experience.
Experiment. Try out different things to find what works for you and your partner.