In the evenings, as bedtime draws near, transitioning from the activity of the day into a more relaxed state can sometimes be tough. The following relaxation tips for parents and a yoga flow for children can help improve bedtime readiness. Good night!
Unwind in the Evening -Strategies for Parents
Write down any stressful or persistent thoughts on a notepad, and then let them go from your mind. If you so choose, you can review them in the morning.
Begin an “I can” jar, filling it with positive thoughts. These may be anything that makes you smile or feel good about yourself. Choose two to read before bed.
Mentally review the day, taking note of good moments and pleasant events. Use these as a focal point to practice a mindful meditation on gratitude.
Read a calming book (one that takes little mental effort), to help relax your mind and prepare your body for sleep.
Choose three of your favorite relaxation yoga poses to practice before bed.
Nighty Night Yoga Flow for Children
1. Seated Criss Cross Applesauce
2. Hands in Namaste (Sukhasana and Anjali Mudra)
3. Breathe In and Open Arms Wide and Up to the Sky
4. Breathe Out and Return Hands to Namaste
5. Seated Forward Bend (Legs Crossed)
6. Seated Back Bend (Legs Crossed)
7. Lie down on your back and bring your Knees to your Chest (Apanasana)
8. Gently rock from side to side
9. Yawn and Stretch, straightening your legs and resting your arms by your side (Savasana)
10. Practice Toe Breathing -Place your hands on your child’s feet and let them know that if they breathe slowly and deeply you can feel it in their toes. Watch for their belly to rise and let them know you feel their toes breathing!