Bedtime Yoga for Kids: 10 Calming Poses to Help Your Child Sleep Better
Looking for a peaceful way to wind down bedtime battles?
A consistent nighttime routine paired with soothing movement can work wonders — and that’s where bedtime yoga for kids shines.
These simple, calming poses help children release energy, connect to their breath, and settle into restful sleep.
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The Benefits of Bedtime Yoga for Kids
Practicing yoga at night offers more than just physical flexibility — it sets the emotional tone for a peaceful bedtime.
Key Benefits:
- Reduces anxiety and hyperactivity from a busy day
- Regulates breathing, which slows heart rate and promotes calm
- Teaches body awareness and self-soothing strategies
- Signals bedtime to the brain, reinforcing the sleep routine
Yoga becomes even more effective when paired with a cozy environment and a consistent bedtime plan. If you’re struggling to build a routine, check out 5 Steps to a Peaceful Toddler Bedtime for a step-by-step guide.
10 Gentle Bedtime Yoga Poses for Kids
Below are ten yoga poses perfect for winding down before bed. These can be practiced in 5–10 minutes total — no fancy gear required.
1. Child’s Pose (Balasana)
A comforting position that helps kids feel grounded.
How to do it: Kneel, sit back on heels, and fold forward with arms extended or tucked.
🛍️ Try this: Kids’ Yoga Mat – Eco-Friendly & Non-Slip
2. Cat-Cow Stretch
Gently wakes up the spine and helps kids connect to their breath.
How to do it: On all fours, alternate arching the back (cat) and dipping the belly (cow) with slow inhales and exhales.
3. Seated Forward Bend
Releases tension in the legs and back, helping the body let go.
How to do it: Sit with legs extended and reach toward the toes while breathing deeply.
4. Butterfly Pose
A fun, easy pose that calms the hips and settles the body.
How to do it: Sit and bring soles of the feet together, gently flapping knees like butterfly wings.
📚 Pair it with this bedtime read: Good Night Yoga: A Pose-by-Pose Story
5. Legs Up the Wall
A restorative pose that relaxes the nervous system.
How to do it: Lie on the back and extend legs up against a wall.
💡 Tip: Use a folded blanket under the hips for support.
6. Happy Baby Pose
Releases the lower back and brings out giggles, easing tension.
How to do it: Lie on the back, bend knees, grab feet, and rock gently side to side.
7. Teddy Bear Breath (Seated Belly Breathing)
Simple breath awareness technique that works wonders before bed.
How to do it: Sit cross-legged, place hands on the belly, and breathe slowly for 5 counts in and out.
🃏 Use this with: Yoga Pretzels: 50 Fun Yoga Cards
8. Supine Twist
A gentle spinal twist that encourages deeper relaxation.
How to do it: Lie on the back, hug knees to chest, and drop them to one side, then switch.
9. Savasana (Relaxation Pose)
The final pose that signals full rest — essential for winding down.
How to do it: Lie flat on the back with arms and legs relaxed. Stay for 1–3 minutes.
🎧 Add soft music or Sweet Bedtime Poems for Kids as a final touch.
10. Bedtime Affirmation Stretch
Combine a gentle stretch with affirmations like “I am safe. I am calm. I am loved.”
How to do it: Reach arms overhead while lying down, stretch, and whisper the affirmations aloud.
How to Create a Bedtime Yoga Flow
Want to make this a nightly routine? Keep it simple.
Suggested Routine:
- Turn down lights and play calming music
- Start with 2–3 poses, like Butterfly, Cat-Cow, and Legs Up the Wall
- End with breathwork and Savasana
- Add storytelling, a healthy bedtime snack, or bedtime jokes for connection
Need to manage multiple kids? Here’s how to create a bedtime routine for multiple children without chaos.
Tools to Make Bedtime Yoga for Kids Even Better
These kid-approved tools help make yoga feel special and consistent:
- Yoga Apps for Kids: Try these beginner-friendly fitness and yoga apps
- Yoga Storybooks: Good Night Yoga, Breathe Like a Bear
- Soothing Essential Oils: (Use a kid-safe diffuser blend like lavender)
- Stuffed Animal Guides: Let a teddy bear “teach” the pose for younger children!
Realistic Tips for Busy Parents
You don’t need to do all 10 poses every night. Here’s how to keep it realistic:
- Aim for 3–4 poses
- Focus on quality, not quantity
- Let your child pick a few favorites
- Repeat the same poses for a week to build rhythm
And if your toddler’s stalling bedtime again, these quick solutions will help.
❓ FAQ: Bedtime Yoga for Kids
What age can children start bedtime yoga?
Children as young as 2–3 years old can start simple poses with guidance. Keep it playful and interactive for the younger ones.
Does bedtime yoga help with sleep problems?
Yes! Consistent bedtime yoga for kids can reduce cortisol levels and signal to the brain it’s time to sleep, especially when combined with a calming bedtime routine.
How long should bedtime yoga last?
Even 5–10 minutes is enough to make a difference. Focus on slow movements and deep breathing rather than trying to complete all the poses.
Do I need yoga gear for kids?
Not necessarily. A yoga mat or a soft carpet is plenty. However, a kid-sized mat can help make it more fun and encourage consistency.
Can I do yoga with my kids at bedtime?
Absolutely! Practicing together strengthens connection, models healthy habits, and makes it more enjoyable for everyone involved.
🌙 Final Thoughts
Integrating bedtime yoga for kids into your nightly routine can be the missing piece to peaceful sleep. With just a few calming poses and mindful breathing, you’ll create a bedtime ritual that soothes bodies, settles minds, and strengthens connection.
✨ Try it tonight:
Pick 3 poses, add affirmations, and watch bedtime become something your kids actually look forward to.
💬 Have you tried bedtime yoga yet? Share your favorite pose in the comments below — and don’t forget to save this post to Pinterest for later!
