Kids Goodnight Yoga Sequence

By Ashton Isreal

Being a kid is hard work! This simple sequence is perfect to help calm kids’ minds and bodies after a busy day to prepare them for a great night’s sleep. Watch the video below and follow along!

Sun

  • How To: Inhale, reach your arms over your head. Exhale, let your arms fall back down.
  • Benefits: Slow, deep breaths move children from fight-or-flight to rest-and-renew state, preparing them for a restful sleep.

Cloud

  • How To: Slowly inhale and bend your knees into a squat. Exhale straighten your legs and lift your arms over your head.
  • Benefits: Slow deliberate movement calms the central nervous system and communicates a sense of safety to the mind and body.

Star

  • How To: Spread your feet wide and press them down into the floor. Reach your arms out wide, making a star shape with your body.
  • Benefits: Star pose lengthens the entire body, which improves circulation for a more restful sleep.

Half Moon

  • How To: Inhale, lengthen your spine and reach your arms up high. Exhale, lean over gently to one side. Repeat on the other side.
  • Benefits: This pose opens the connective tissue of the side bodies, which makes breathing easier.

Bird

  • How To: Focus on one in front of you. Lift one leg up behind you and balance on your other foot. Repeat on the other side.
  • Benefits: Balancing postures require concentration, which calms the mind.

Tree

  • How To: Stand up tall. Inhale, bring one foot to your ankle or above your knee and balance on your other foot. Repeat on the other side.
  • Benefits: The stillness of the body and concentration of the mind in this balancing pose allows a kid’s busy mind to rest.

Ladybug

  • How To: Bend your knees a lot so your bottom is just above the floor. Press your feet into the floor with your heels pointed in and your toes pointed out. Press your palms together in front of your chest.
  • Benefits: Ladybug opens hip flexors for a more comfortable night’s rest.

Butterfly

  • How To: Sit on your bottom and press the soles of your feet together. Roll your shoulders back and sit up tall.
  • Benefits: This pose improves flexibility in the hips for a more restful night’s sleep.

Bee

  • How To: Take a seat on your knees. Inhale, sit up straight with your hands clasped behind your back. Exhale, lower your forehead toward the ground.
  • Benefits: The slow buzzing breath and extended exhalation is relaxing for kids’ minds and bodies.

Cat

  • How To: Come to a tabletop position with your hands and knees on the floor. Exhale, tuck your chin into your chest so you can round through your spine and lift it high like a Halloween cat.
  • Benefits: Cat releases tension in the shoulders, neck, and spine for a relaxing night’s sleep.

Child’s Pose

  • How To: Bring your knees wide and press your big toes together behind you. Bring your bottom toward your heels, rest your forehead on the floor, and stretch your arms out long in front of you.
  • Benefits: This restorative pose stretches the lower back, hips, and thighs and calms the central nervous system, which relieves mental and physical tension

Savasana

  • How To: Lay flat on your back and allow your arms and legs to fall heavy onto the floor. Close your eyes and breathe. (Kids can stay for as long – or as short – a time as the like here. No pressure!)
  • Benefits: THIS IS THE BEST PART! Savasana helps calm your mind and central nervous system and reduce stress.

 

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About Kirk: 

Kirk was working 80-hour weeks and wearing his shoulders as earrings when he found yoga in 2005. Forever the competitive athlete, he loved the physicality of yoga. When the spiritual and philosophical side of yoga were exposed to him, Kirk was hooked. Yoga provided him with what other activities couldn’t -- the ability to foster the benefits of practice both on and off of the mat. Yoga was something that Kirk could bring into all aspects of his life. 

Kirk knows that yoga can be intimidating, so he crafts a class that is playful and inviting, while still being challenging and safe. His creatively planned classes build strength and flexibility in your body and mind while establishing clarity, giving you more confidence to overcome obstacles in your life, and keeping you injury-free. His classes are themed with a message that is relatable and will inspire you to take it with you off your mat. Kirk has been teaching yoga since 2008 and lead his first teacher training in 2012. Where Kirk truly shines is in coaching, developing and bringing out the best in others.  

Kirk enjoys traveling (40+ countries to date!), snowboarding, and cherishes time with his wife and two daughters. 

About Christen: 

Christen Bakken’s yoga journey began in 1998 in a Bikram studio that provided a safe and secure place to practice. She saw the yoga mat as a place to remember her purpose and a place to play. As she continued her studies and began her journey to teaching in 2006, Christen infused yoga classes with devotion and the yoga mat became a place of personal transformation and healing. Her classes are filled with laughter, song, sweat, and usually heart openers. In 2013, Christen began training yoga teachers. This is the place where she finds the most joy - in community with folks looking to grow and be of greater service in their homes, on their mats, and in the world. Over the years, she has led trainings in Denver, the Midwest, Florida, and now abroad. She has trained in continuing education modules, 200-hour, 300-hour, and 500-hour programs. Beyond the mat, Christen is a passionate adventure seeker - she loves to bike, snowboard, and spend time with her husband and pups. She sees each day as a blessing and hopes to remind all who interact with her of this truth.  

Two Light Studio Parking Information

Did you know that we validate parking for TWO garages?!

For the Two Light garage, please bring your ticket inside for validation. For the Power & Light garage, please ask for a parking pass at the front desk. (Hot tip: the Power & Light garage has a ton of space! But be sure to give yourself a little extra time to walk to the studio.)

If you find that you are running a little late, please call the studio to let the instructor know to keep an eye out for you.

Blackstone Studio Parking

  • We have partnered with our friends at Greenslate to provide 1 hour and 15 minute validated parking for Power Life students in the lot at 36th and Harney (just south of the Cottonwood Hotel). Read below to learn how to take advantage of this perk:

    • Step 1: Scan the QR code located in the lot.

    • Step 2: Select your destination (i.e. “yoga studio”).

    • Step 3: Ask for the validation code at the Blackstone studio front desk and enter it on your phone.

    • Step 4: You are all set! Have fun at class!

    Please note:

    • The validation provided by Power Life and Greenslate is for 1 hour and 15 minutes. Need to add additional time to your parking space? You can do that conveniently from your phone!

    • This option is valid once per day per license plate.

East Village Studio Amenities

  • There is a paved lot and gravel lot on the West side of the building.

  • Meters on Court and 4th (by Peace Tree) for $0.25/hour, 9am-9pm Mon. – Sat. 12-hour max

  • Meters on 4th (to the North) for $1.25/hour. Mon – Sat. 4-hour max.

  • All meters are free on Sundays and major holidays.

Kids Goodnight Yoga Sequence Info