Stress and anxiety play a major role in poor quality sleep. Americans are reporting, however, that getting quality sleep is becoming more of an issue compared to not getting enough sleep in general. If you’re interested in more information, check out our post on Getting Your Child Rest-Ready.“If I fall asleep now, I’ll get 6 hours of sleep… But if I fall asleep now I’ll get 5 ½ hours of sleep…”Īccording to the National Sleep Foundation, about 45% percent of Americans say that poor or insufficient sleep affects their daily activities at least once per week. While still in child’s pose take some deep breaths for the end of our pose sequence.Īll of the poses in our bedtime yoga sequence are featured in our Yogalore Yoga Pose Card Deck and is available for digital download. Another option is to pull your arms down by your sides (curled up in a ball). Keep your arms extended out in front on the floor, fingertips extended and palms down. This pose is good for calming your mind.īegin again in table top (see above) and use your arms to push your body backward, where you are sitting on your knees. You can keep your hands at center (middle of your chest in a prayer pose), or extend them up over your head, whatever helps you keep your balance. You then need to open that leg to the side so that the bottom of your foot is resting on the inside of your opposite leg. With the other leg, slowly lift your leg upward, bending at the knee. After a few seconds, slowly roll your body upward, ending with rolling your shoulders back and standing back in mountain pose.īegin in mountain pose and shift your weight to one leg. ![]() You can also grab your opposite elbow which helps your body to stretch just a little further. ![]() While breathing out, lean forward allowing your arms to relax and “hang” like a rag doll. Breathe in as you lift your arms up over your head. Stand in mountain pose (standing up tall and straight with your arms by your sides). Naturally a bark is essential here! When coming down back into table top, breathe out. Begin in table top again and breathe in and squish your toes into the floor while pushing knees up off the floor until your legs are straight. I tell the children this pose looks like an “upside down letter ‘v'”. Then we of course “meow” while breathing out. Slowly come back to the neutral table top pose and this time, you will look downward, tucking your chin in toward your chest and rounding your back. This is where the kiddos “moo” like a cow. For cow pose, breathe in, look all the way up to the ceiling, lifting your head and your tailbone upward, so your back is arched. Use your bent arms as the other part to your “wings”.īegin in table top pose (on your hands and knees). For extra fun, use your fingers as antennae up toward the top of your head. If you like, you can move your legs up and down while feet still touching and even rock side to side. Keeping your feet together, pull your feet as close to your body while still being comfortable. Bending your knees, bring the feet together in front of your body, with the bottoms of your feet touching. If this is difficult, bend your knees slightly. Leaning forward reach your arms out toward your toes. ![]() While sitting on the floor make a letter “V” with your legs. Repeat this pose/breath three or four times, slowly. Once hands are up directly over your head, open arms out to the sides, breathe out making the sound of water being pushed up and out of your whale “blowhole”. ![]() Bedtime yoga can become a regular part of your family’s nighttime routine.īegin sitting up straight with legs crossed (in class we call it sitting “criss-cross applesauce”)and shoulders back. The purpose of the calm down sequence before bedtime or needing a break, is to rest not just our bodies, but also our minds. It’s a combination of yoga poses, breaths and stretches that can help us warm up or calm down. Several of the poses in this particular sequence are also a part of our Beginning Breaths component which is how we usually begin our classes.
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