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.