9 simple Yoga for children to sleep better | bedtime yoga routine

When children sleep better, it gives parents a deep sense of peace. Yoga is considered a natural fighter against stress that allows a good sleep. In this article, you will get to know how easier it is with yoga to sleep better and faster

Yoga helps and soothes breathing, reduces blood pressure and heart rate, reduces tension in the body and clears the mind. It induces a night of good sleep and having good sleep habits helps the child to sleep deeply and also reduces stress. Yoga also helps children relax their mind and body and prevent your children’s from  sleep disorders

Although, you should make sure that the yoga poses your children do should be sequenced properly so that children practice correctly. And, yoga poses can include some backward bends, forward bends, and some simple inversions. Standing and sitting poses can be grouped to form an appropriate sequence a simple yoga for children to sleep better

You can add yoga as a sleep ritual for children to make it a daily practice and for you to have a peaceful sleep pattern in return. In addition, you can add some funny stories about yoga asanas to make children happy while practicing these asanas, yoga for sound sleep

Let’s analyze what all yoga asanas can do before bedtime to sleep better:

Yoga for children to sleep better

#1. Tadasana yoga pose to sleep better

Have the child stand in Tadasana pose to practice proper breathing techniques. Doing this yoga asana can help your child sleep better.

Steps to practice Tadasana

  • To practice Tadasana in a standing position, tell your child to stand straight and keep his legs apart from each other.
  • Raise your hands above your head and look straight while focusing a point in front of you.
  • Interlace the fingers of both hands and turn them upward so that the palms face the ceiling/sky.
  • Take a deep breath, stretch your arms, chest, and shoulders up.
  • While practicing Tadasana, the look can be adjusted to look a little higher while stretching.
  • Lift your heels so that the entire weight of your body is on your fingers.
  • Remain in this position for 20-30 seconds.
  • Hold your breath while stretching.
  • While exhaling, lower to its original position.
  • This completes a round of Standing Tadasana.

Breathing from the sun so that children sleep better

  • While standing in Tadasana, maintain normal breathing.
  • While inhaling deeply, keep your arms above your head.
  • And while exhaling deeply, lower your arms.
  • You can practice the same asana yoga with your children and make them improve their breathing habits while practicing asana yoga.
  • You can practice 4 to 5 rounds of solar respiration with your children.

# 2. Doing Garudasana or Eagle Pose Yoga can help children sleep better

Steps to practice Garudasana or La Pose del Águila:

  • Get in Tadasana or La Pose de Montaña on the ground or on a yoga mat.
  • Keep your arms at your sides near your thighs.
  • Bend your knees slightly.
  • Now from this position, to practice Garudasana or The Eagle Pose, your child must balance the entire body with the right foot and cross the left thigh over the right.
  • Fix your gaze on a point in front of you. Try to close your eyes while maintaining balance, if you can try to stay in this posture during some breaths.
  • Hook the upper left foot behind the right calf while practicing Garudasana or The Eagle Pose.
  • For Beginners, who find it difficult to hook the legs initially, they can skip the foot hook and cross the leg over the top of the leg. You should not rest your other leg on the floor, even if you are a beginner.
  • Extend your arms directly in front of your body.
  • Now, place your left arm under the right to enter Garudasana or The Eagle Pose.
  • Bend your elbows and then lift your forearms perpendicular to the floor while practicing Garudasana or The Eagle Pose.
  • Wrap your arms and hands, and press your palms together or as close as you can while practicing Garudasana or the Eagle Pose.
  • Raise your elbows above the head and reach the tip of your finger towards the ceiling.
  • Keep your shoulder blades toward your waist while pressing your back while practicing Garudasana or The Eagle Pose
  • Beginners, who cannot touch their palms together, can put together and put together the backs of their hands or can use a strap to put their hands together.
  • Place the palms together to resemble an eagle’s beak.
  • Turn your abdomen in and up while practicing Garudasana or The Eagle Pose.
  • Slowly bend the left knee and lower the body until the tip of the right big toe touches the floor. Keep your eyes focused on the fixed point.
  • Breathe smoothly and evenly while practicing Garudasana or The Eagle Pose.
  • This is the final position of Garudasana or The Eagle.
  • Wait up to a minute, or forever as you can.
  • Keep focusing on your breath and keep your eyes fixed and soft.
  • To release Garudasana or La Pose del Águila, gently and comfortably relax your arms and legs and return to Tadasana or La Pose de la Montaña.
  • Repeat Garudasana or The Eagle Pose from the opposite side.
  • You can practice 3-4 rounds of Garudasana or The Eagle Pose so that children sleep better.
  • However, this yoga asana can be modified for children. To make it easier.


#3. Adho Mukha Svanasana or The Downward Facing Dog for children to sleep better

  • To practice Adho Mukha Svanasana, stand on the floor or on the yoga mat.
  • Kneel on the mat or the yoga floor so that the whole body is supported with the hands and knees on the floor. Make sure your knees are in a straight line with your hips in this position.
  • Have your palms spread on the yoga mat and be sure to exert maximum strength with your index finger on the floor. Your index fingers should rotate a little parallel. While exhaling, lift your knees away from the floor so that your knees are aligned with your thighs and not bent.
  • At first, if you have difficulty keeping your knees straight, you can keep a little bent and your heels lifted off the floor.
  • Try to lift the hip bones inside and try to place your legs in the crotch.
  • In this position, make the highest point of the thighs recede and let your heels touch the floor.
  • Try to lift the body away from the ground while keeping your arms and legs straight.
  • Keep your shoulders very firm and open your chest in this position.
  • Keep your head in your arms. arms and make sure you are looking down and your head does not fall into this position.
  • Adho Mukha Svanasana is also part of Surya Namaskar and is a very useful asana to stretch all the muscles in your body and make your children sleep better.
  • Stay in this position Some breaths or for a few seconds.
  • Hold your breath while in this position.
  • Get on your knees to release the asana and move your head to look up.
  • Practice the same asana for 5-6 times.
  • Relax in Balasana for a while after completing the practice.

# 4. Performing Simha Pranayama or breathing a lion can be beneficial for children to sleep better

  • To start practicing Simha Pranayama, sit in a Vajrasana posture, that is, lean over your heels so that your hips rest on the sides of your feet.
  • Open your knees in Vajrasana and place your hands back so that they are straight. the legs.
  • To perform Simhasana, close your mouth and seal your tongue against the hard palate.
  • Inhale deeply while holding your tongue against the hard palate and try to relax your shoulders.
  • Close your eyes and bring your attention to the third eye while inhaling.
  • While exhaling, open your mouth, stretch all the muscles of your face and stick your tongue out as much as possible and make “haaa” sound like a lion’s roar.
  • The mouth should be open as wide as possible.
  • This is Lion’s Breath. Hold the final position for 20-30 seconds before inhaling again.
  • Practice Simha Pranayama for 3-4 rounds.
  • In the end, return the tongue to the mouth and relax the throat and facial muscles.
  • Take some deep breaths.

# 5. Baddha Konasana or The Butterfly Pose

  • Having your children do Baddha Konasana or the yoga butterfly pose can be beneficial to help them sleep better.
  • To practice Baddha Konasana, sit with your legs stretched out and stretched out on the floor or on the yoga mat.
  • While exhaling, bend your knees so that your heels approach the pelvic area.
  • Join both heels and bring them as close as possible to the pelvis.
  • Hold your toes with both hands or squeeze both hands to the respective ankle if you cannot hold your toes while practicing Baddha Konasana.
  • Drop your knees to the floor and push both feet together.
  • Lengthen the spine from the front of the torso to the sternum so that it is pulling your body toward the floor.
  • The goal of this asana is to touch your knees on the floor or yoga mat and bring your head in front of your feet while having your flat torso on your legs.
  • Do not force your knees to touch the ground or head to lean completely toward the ground. Release the thigh bones toward the floor. When you do this, the knees will follow.
  • Look forward or towards your nose.
  • Remain in this position for 1 to 5 minutes or for 15-20 breaths in Baddha Konasana.
  • Keep a constant breath practicing Baddha Konasana.
  • To release the butterfly pose, first, separate your hands from the toes and then lift your knees and spread your legs on the floor in Dandasana.

# 6. Ananda Balasana or happy baby’s posture so that children sleep better

Steps to practice Ananda Balasana or happy baby’s posture:

  • To practice, Ananda Balasana or happy baby’s posture, lie on your back on the floor or on the yoga mat.
  • While inhaling deeply, bend both of your legs from the knees and bring them as close as possible to your belly.
  • Press your bent legs into your belly if your body is flexible enough. Make sure you never stretch your body while doing this. Go as far as your body allows. Exhale deeply in this position.
  • While inhaling deeply, hold the outside of your feet with your hands. Have your knees widen a little more than your torso and bring your knees to your armpits. You can also wear a yoga bra such as a leash or a scarf to stretch your legs if your hands cannot reach your feet.
  • In this position, the ankle should be placed a little above the knee and the shins. It must be perpendicular to the ground.
  • Gently open your hips to intensify the stretch.
  • While practicing Ananda Balasana or The Happy Baby Pose, place your chin on your chest and make sure your head is always touching the floor.
  • While squeezing the heels with your hands, press the sacrum and the coccyx against the floor while practicing Ananda Balasana or The Happy Baby Pose.
  • Also, support the back of the neck and shoulders on the floor. While you practice Ananda Balasana or The Happy Baby Pose, your back should be lying on the floor.
  • Breathe normally and remain in this posture during some breaths or while your body feels comfortable.
  • Release the posture while exhaling and leaving the grip on the feet so that the legs extend directly on the floor.
  • Relax in Shavasana for a few seconds and continue with the next asana.

# 7. Marjariasana or cat stretching posture for children to sleep better

Steps to practice Marjariasana or The Cat Stretch Pose:

  • To enter Marjariasana or The Cat Stretch Pose, you must enter Vajrasana or The Thunderbolt Pose first as mentioned above.
  • Lift your buttocks and stand on your knees when entering Marjariasana or The Cat Stretch Pose.
  • Lean forward and place your hands flat on the floor under your shoulders with your fingers forward while getting into Marjariasana or The Cat Stretch Pose.
  • Make sure your hands should be in line with your knees when entering Marjariasana or The Cat Stretch Pose.
  • The arms and thighs should be perpendicular to the floor while practicing Marjariasana or The Cat Stretch Pose.
  • The knees may be together or slightly apart while practicing Marjariasana or The Cat Stretch Pose.
  • This is the initial position of Marjariasana or The Cat Stretch Pose.
  • Inhale deeply while raising your head and depressing the spine in such a way that the back becomes concave while practicing Marjariasana or The Cat Stretch Pose.
  • Extend the abdomen completely and fill the lungs with the maximum amount of air while practicing Marjariasana or The Cat Stretch Pose.
  • Hold your breath in this position for 3 to 4 seconds.
  • Exhale deeply while lowering your head and stretching your spine up while practicing Marjariasana or The Cat Stretch Pose.
  • While practicing Marjariasana or The Cat Stretch Pose, at the end of the exhalation contract the abdomen and pull the buttocks.
  • The head will now be between the arms, facing the thighs.
  • Hold your breath again in this position for 3 seconds so that it accentuates the arch of the spine and abdomen contraction while practicing Marjariasana or Cat’s stretching posture.
  • This completes a round of Marjariasana or Cat’s stretching posture.
  • Practice at least 5 to 8 rounds of Marjariasana or Cat’s stretching posture.
  • Beginners should try to remain in this position for 1-2 minutes or until the legs and feet begin to feel uncomfortable.
  • Advanced practitioners should remain in this posture for 3-4 minutes or for as long as you can.
  • After practice, rest your body in Shavasana for 1 to 2 minutes.

 

# 8. Vajrasana or The Thunderbolt Pose for children to sleep better

Steps to practice Vajrasana or Thunderbolt pose:

  • To practice Vajrasana, sit with your legs stretched out on the floor or on the yoga mat.
  • Kneel down while you bend your lower legs back so that they stay together and the big toes of both feet cross.
  • To practice Vajrasana, gently lower your body over the lower legs so that the thighs rest on your calves.
  • Keep your hands on your knees, look at one point and look forward while keeping your head and neck straight.
  • Hold your breath while practicing Vajrasana. You should inhale and exhale deeply while sitting in this position.
  • Close your eyes while breathing and focus the center of the eye and try to calm your mind.
  • Beginners should try to remain in this position for 5-10 minutes or until their legs and feet begin to feel discomfort.

# 9. Shavasana or The Corpse Pose for children to sleep better

Steps to practice Shavasana or The Corpse Pose:

  • To practice Shavasana or The Corpse Pose, lie on the floor on your back.
  • Keep your feet a few centimeters apart and let them fall loose to the side.
  • Let your arms meet your body with your palms facing up.
  • Now, gently close your eyes and let your whole body relax, starting slowly from head to toe. Feel every part of your body relaxing.
  • Breathe deeply and relax in this posture for a considerable amount of time

What’s Next


Final Words

In this article, we had seen Yoga for children to sleep better. I hope you understand these poses very well. But still, if you have any queries or doubt you can comment down below. Good Night

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