Bedtime Yoga for Kids (Calm Wind-Down)

Bedtime yoga is a short, gentle wind-down that many children find helps them settle and feel calmer before sleep, without it feeling like a chore. At Anand Yoga Centre in Kolathur we use soft poses like butterfly, child's pose and supported legs-up-the-wall, paired with slow magic breaths, to help the body slow down at the end of the day. It is gentle and short, a soothing bedtime ritual rather than a treatment for sleep.

First, set the scene

A calm room makes calm bodies, so make bedtime yoga feel like a cosy little ritual.

Tuck the toys in

Help your child say goodnight to their favourite toys and pop them into bed first. It signals to a busy mind that the day is gently ending.

Dim the lights

Switch off the bright lights and leave a soft lamp on. Lower light helps little bodies feel sleepy and safe.

Soft and slow

Roll out a mat or use the bed, speak in a quiet voice, and move slowly. There is no rush and nothing to get right.

The sleepy sequence, pose by pose

Move slowly through these soft poses, holding each one for a few calm breaths.

Butterfly (Baddha Konasana)

Sit with the soles of the feet together and let the knees flutter like slow butterfly wings, then rest them still.

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Seated forward fold

Stretch the legs out long and fold gently forward like a closing book, only as far as feels comfy.

Legs up the wall

Lie down and rest the legs up against a wall, always with a grown-up helping. A lovely, restful way to slow down.

Child's pose

Curl down with knees wide and forehead resting, like a sleepy seed tucked into the earth.

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Gentle lying twist

Lying on the back, let both knees drop softly to one side, then the other, like a slow wave rocking the body.

Peaceful garden rest

Lie still for one minute and imagine resting in a quiet garden, with star breath or hot-cocoa breath to finish.

Try it together

A calm bedtime wind-down, step by step

1Butterfly: sit with soles together and let the knees flutter, then rest them still.
2Seated forward fold: stretch the legs long and fold gently forward like a closing book.
3Legs up the wall: rest the legs up against a wall, always with a grown-up helping.
4Child's pose: curl down with knees wide and forehead resting, like a sleepy seed.
5Gentle lying twist: let both knees drop softly to one side, then the other.
6Peaceful garden rest: lie still for one minute in a quiet imagined garden.
7Finish with a few rounds of slow star breath or hot-cocoa breath.

♥

Keeping it safe and happy

Keep bedtime yoga gentle and short, with no inversions or headstands before bed for young children. Legs-up-the-wall is only against a wall with an adult helping. It is a soothing wind-down ritual many children enjoy, not a cure for sleep trouble.

Questions

Bedtime Yoga for Kids: parents' questions

Can yoga help my child sleep?

Many children find that a calm, slow wind-down helps them settle and feel ready for sleep, which is why we teach it as a gentle bedtime ritual. It is supportive, not a guaranteed fix, and it works best as part of a steady evening routine. If sleep is a real worry, do speak with your doctor too.

What age can a child start bedtime yoga?

Simple bedtime poses suit children from around age four. Our Little Yogis classes (ages 4 to 7) keep it very soft and playful, while Junior Yogis (ages 8 to 12) can hold the calm poses a little longer.

How long before bed should we do it?

Around fifteen to twenty minutes before lights out works well, so the body has time to slow down. Keep the whole sequence short and unhurried, five to ten minutes is plenty.

Does it have to be every night?

Not at all, but a regular rhythm helps a child's body learn that this gentle routine means sleep is coming. Even a few nights a week can become a cosy little habit they look forward to.

Reviewed by Sailaja Anand, yoga teacher at Anand Yoga Centre, Kolathur. Last updated 2026-06-15.

Bedtime yoga for sleepy little yogiscalm winds down the day