Bedtime can be difficult for some families. You may have tried several different strategies through the years. Some strategies may work for a period of time then your child has different interests, needs, and wants. If you’re searching for something new that involves both calming stories, as well as a little stretching and last-minute movement to get them ready for bed, then toddler bedtime yoga just might be the solution.
Toddler bedtime yoga is a wonderful option to soothe your child and help them wind down so they (and you!) can get a good’s night rest. We have provided a few examples of yoga poses with popular bedtime favorites to demonstrate how you can integrate movement and story. Feel free to experiment and come up with your own poses to complement your child’s favorite bedtime books.
Kids Yoga and Bedtime Stories
Goodnight Moon
(Buenas Noches, Luna)
by Margaret Wise Brown and Clement Hurd
1. Pretend to be a Bear.
How to practice Downward-Facing Dog Pose: Step back to hands and feet, with buttocks high like an upside-down “V”, and walk like a bear.
2. Pretend to be a Kitten.
How to practice Cat Pose: On all fours, tuck your chin into your chest, and round your back.
3. Pretend to be a Cow.
How to practice Cow Pose: On all fours, look up, open your chest, and arch your back.
4. Pretend to be a Rabbit.
How to practice Hero’s Pose: Come to rest upright on your heels, rest your hands on your knees, and practice bunny breath. Bunny breath is taking a few short, quick breaths in through your nose. Then, breath out a long exhale and sigh.
5. Pretend to be a Mouse.
How to practice Child’s Pose: Come to sitting back on your heels, slowly bring your forehead down to rest in front of your knees, rest your arms down alongside your body, and take a few deep breaths.
I Love My Mommy Because…
(Quiero a mi mama porque)
by Laurel Porter-Gaylord and Ashley Wolff
1. Pretend to be a Koala.
How to practice Eagle Pose: Stand tall in Mountain Pose, wrap one leg around the other, bring your bent arms out in front of you, wrap your arms together the opposite way, and slightly bend your knees. Perch on a tree like an eagle.
2. Pretend to be a Kangaroo.
How to practice Chair Pose: Stand tall in Mountain Pose with your feet hip-width apart, bend your knees, and hop like a kangaroo.
3. Pretend to be an Elephant.
How to practice Standing Forward Bend: From Mountain Pose, bend your upper body, reach for your toes, and sway your arms like a jellyfish.
4. Pretend to be a Sea Lion.
How to practice Upward-Facing Dog Pose: Lay on your belly. Place the palms of your hands next to your shoulders and look up. Then straighten your arms and expand your chest.
5. Pretend to be a Panda.
How to practice Happy Baby Pose: Lie on your back with your chin tucked in, hug your knees into your chest, then grab the outer part of your feet with both of your hands, and rock like a happy baby.
Can you act out the other animals in the book through yoga poses? How would you “be” a cat, sheep, deer, dolphin, whale, polar bear, hen, pig, alligator, raccoon, skunk, and sea otter?
Big Red Barn
(El Gran Granero Rojo)
by Margaret Wise Brown and Felicia Bond
1. Pretend to be a Bat.
How to practice Standing Forward Bend: From Mountain Pose, bend your upper body, reach for your toes, and hang like a bat.
2. Pretend to be a Donkey.
How to practice Three-Legged Dog Pose: Step back to hands and feet, like an upside-down “V”, and gently kick one leg up at a time.
3. Pretend to be a Cat.
How to practice Cat Pose. On all fours, tuck your chin into your chest, and round your back.
4. Pretend to be a Goose.
How to practice Pigeon Pose: From Downward-Facing Dog Pose, bring right foot to rest behind right hand, placing right foot slightly inwards, and sit like a goose.
5. Pretend to be a Butterfly.
How to practice Cobbler’s Pose. Sit on your buttocks with a tall spine, bend your legs, place the soles of your feet together, and gently flap your wings like a butterfly.
Can you act out the other animals in the book through yoga poses? How would you “be” a cow, sheep, goat, dog, pig, chicken, horse, mouse, and pigeon?
Time for Bed
(Es hora de dormir)
by Mem Fox and Jane Dyer
1. Pretend to be a Pup.
How to practice Downward-Facing Dog Pose: Step back to hands and feet, like an upside-down “V”, and bark like a dog.
2. Pretend to be a Sheep.
How to practice Cat Pose: On all fours, tuck your chin into your chest, and round your back. Waddle like a sheep.
3. Pretend to be a Fish.
How to practice Locust Pose: Lie on your tummy, lift your chest and shoulders up, look up, take your arms back behind you, and glide through the water like a fish.
4. Pretend to be a Bee.
How to practice Hero’s Pose: Come back to rest upright on your heels, and flutter your hands like a bee. Making a buzzing sound like a bee.
5. Pretend to be a Mouse.
How to practice Child’s Pose: Come to sitting back on your heels, slowly bring your forehead down to rest in front of your knees, rest your arms down alongside your body, and take a few deep breaths.
Can you act out the other animals in the book through yoga poses? How would you “be” a goose, cat, calf, foal, bird, snake, and deer?
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