practice
Bedtime Yoga for Kids: A Calming Wind-Down Routine
A simple 5 to 10 minute bedtime yoga routine to help your child wind down, ditch the evening screen and settle calmly for sleep.
Some evenings your child is still bouncing off the walls at 7pm, long after the bath and the pyjamas. The more you ask them to settle, the more wound-up they seem to get.
Bedtime yoga gives them something calm to do instead of one more screen or one more battle.
It takes just five to ten minutes, and done the same way each night it becomes a quiet signal to their body that sleep is on its way.
What is bedtime yoga for kids?
Bedtime yoga for kids is a short set of gentle, slow poses and calm breathing done just before sleep. It is not a workout. The aim is simply to help an overstimulated child slow down, relax their body and shift from a busy day into a settled, sleepy state.
Think of it as the physical version of a bedtime story. If your child is brand new to it, our beginner's guide to yoga for kids walks through the basics first.
When is the best time for bedtime yoga?
The NHS suggests starting a winding-down routine about 30 minutes before your child usually falls asleep, and keeping screens off in the 30 to 60 minutes before bed. A short yoga sequence fits neatly into that window, after the bath and once the lights are dimmed.
That timing matters. Screen light interferes with sleep, which is why the NHS advises switching devices off before bed, and The Sleep Charity recommends a calming bedtime routine to help children relax.
Yoga gives you a positive thing to do instead. If evening screen time is a wider worry in your house, as it is for many parents, you might find our notes on how much screen time is right for kids reassuring too.
What does a simple bedtime yoga routine look like?
Move slowly through five to eight gentle poses, ending with a still rest and some slow breathing. Hold each pose for a few calm breaths. Go in order from lightly active to completely still, so your child winds down as you go rather than getting excited.
Here is a routine you can try tonight.
- Butterfly - What your child does: Sit, soles of the feet together, flap the knees slowly like wings; How long: 5 breaths
- Cat-cow - What your child does: On hands and knees, gently arch then dip the back; How long: 5 slow rounds
- Mouse (child's pose) - What your child does: Kneel and fold forward, forehead resting down, arms long; How long: 5 breaths
- Cuddle knees - What your child does: Lie on the back and hug both knees into the chest; How long: 5 breaths
- Sleeping crocodile - What your child does: Lie on the tummy, head to one side, arms soft; How long: 5 breaths
- Sleeping starfish - What your child does: Lie on the back, arms and legs loose, eyes closed, breathe slowly; How long: 1 to 2 minutes
Finish on that last resting pose. YoungMinds notes that breathing out for a count or two longer than you breathe in helps the body relax, so count together: in for three, out for five. Tracing the outline of their fingers slowly is another gentle way to help them ground and settle.
For more calming techniques to fold in, see our breathing exercises for kids.
What age can children start bedtime yoga?
You can adapt bedtime yoga from toddlerhood right through primary school. Younger children manage two or three simple animal poses with plenty of play. Older children (around 5 to 8) can follow a longer sequence and hold poses for a few breaths. Follow their lead and keep it gentle.
Gentle movement counts towards a healthy day, too. The NHS recommends under-5s are active across the day and are not inactive for long stretches, and that children aged 5 to 18 break up long periods of sitting. A few soft poses are an easy way to add calm movement to the evening.
Do you need a mat or equipment?
No. A carpet, a rug or even the bed works perfectly well for gentle bedtime poses. A dedicated kids' yoga mat can help, though, by giving your child their own defined space with a bit of grip and cushioning, which makes the routine feel special and easier to keep up every night.
If you fancy giving them a mat of their own, our Space Explorer yoga mat has poses printed right on it, or you can browse the full range in the Yogi-Me shop. Low pressure, though. The routine is what counts.
What if your child won't settle?
Keep it short, calm and the same every night. Dim the lights, lower your voice and never force a stretch. If they are too wound up for poses, drop straight to lying down and breathing out slowly together. Consistency matters far more than getting every pose right.
Some nights will not go to plan, and that is fine. The point is the predictable, screen-free wind-down, not a perfect performance.
Frequently asked questions
How long should bedtime yoga last? Five to ten minutes is plenty. Any longer and a tired child can lose interest or get a second wind. A few gentle poses and a minute or two of resting and breathing is enough to help them settle.
Can bedtime yoga help my child sleep better? It can help your child wind down and supports a calm, consistent bedtime routine, which the NHS says makes settling easier. It is not a treatment for sleep problems, though. If your child regularly struggles to sleep, do speak to your GP or health visitor.
Is bedtime yoga safe for young children? Yes, as long as you keep the movements gentle, never force a stretch and supervise younger children throughout. Stick to slow, comfortable poses and stop if anything feels awkward for your child.
Should we do it every night? Where you can, yes. The NHS advises keeping the wind-down routine calm, predictable and the same every night. Repeating the same short sequence helps your child's body learn that it is time for sleep.
A calm end to the day
You do not need anything fancy to start, just five quiet minutes and a bit of consistency. Roll out a mat or use the carpet, dim the lights and move slowly through a few animal poses together.
If you would like your child to have their own screen-free space to unwind on, take a look at the Yogi-Me shop. Our mats are made from non-toxic, PVC-free TPE with twelve animal poses printed on top, so the routine is right there in front of them. Sweet dreams.
