Bedtime Yoga for Kids: Sleepy Body & Deep Relaxation Routine скачать в хорошем качестве

Bedtime Yoga for Kids: Sleepy Body & Deep Relaxation Routine

#KidsYoga #yogaforoverthinking #YogaForKids Welcome to this powerful yet gentle bedtime yoga sequence, designed to melt away the stress of the day and guide your body and mind into a state of deep, restorative sleep. This calming yoga routine focuses on relaxing yoga poses, mindful breathing, and gentle stretches to release physical tension and quiet a racing mind. Perfect for beginners and seasoned practitioners alike, this practice will help you unlock inner peace, improve your sleep quality, and wake up feeling refreshed. Yoga Sequence for Sleep & Relaxation (30 seconds per pose): 0:25 - 0:55 | Easy Pose / Seated Meditation: B 0:55 - 1:25 | Deep Calming Breath (Pranayama): 1:25 - 1:55 | Cat/Cow Flow (Slow): 1:55 - 2:25 | Extended Puppy Pose (Anahatasana): 2:25 - 2:55 | Child’s Pose (Balasana): Sink back into this deeply restorative posture. With big toes touching and hips resting on heels, let your forehead rest on the mat. This is a quintessential pose for stress relief and total surrender. 2:55 - 3:25 | Seated Forward Fold (Paschimottanasana): Sit with legs extended and gently fold forward. Relax your head and shoulders, allowing this soft hamstring stretch to quiet the mind and calm the entire body. 3:25 - 3:55 | Head-to-Knee Pose (Janu Sirsasana): Bend one knee, placing the foot against the inner thigh, and fold over the straight leg. This gentle fold provides a targeted stretch for the legs and lower back, enhancing flexibility. 3:55 - 4:25 | Butterfly Pose (Baddha Konasana): Bring the soles of your feet together and let your knees drop open. Gently flutter your legs like butterfly wings to release hip tension and unwind deeply before rest. 4:25 - 4:55 | Hero’s Pose (Virasana): Sit tall between your heels, resting hands on your knees. Close your eyes to cultivate inner strength and quiet the mind, preparing for the final supine poses. 4:55 - 5:25 | Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips. This gentle backbend is a wonderful chest opener that helps settle the body and combat restlessness. 5:25 - 5:55 | Reclined Bound Angle Pose (Supta Baddha Konasana): Lying on your back, bring the soles of your feet together and let your knees fall wide. Place hands on your belly, feeling it rise and fall with each deep, calming breath for profound relaxation. 5:55 - 6:25 | Supine Spinal Twist (Supta Matsyendrasana): Hug one knee and gently guide it across your body for a soothing spinal twist. This pose is perfect for releasing lower back tension and wringing out the day's stress. 6:25 - 6:55 | Happy Baby Pose (Ananda Balasana): On your back, grab the outer edges of your feet and gently rock side-to-side. This relaxing stretch releases deep tension in the hips and sacrum, leaving you feeling light and free. 6:55 - 7:25 | Legs Up The Wall Pose (Viparita Karani): Scoot close to a wall and extend your legs straight up. This restorative inversion is a powerhouse for calming the mind, reducing anxiety, and promoting the deep calm needed for sleep. 7:25 - 7:55 | Belly Breathing (Diaphragmatic Breathing): Lying comfortably, place your hands on your tummy. Focus on feeling your belly expand on the inhale and soften on the exhale. This breathing practice is essential for activating the body's relaxation response. 7:55 - 8:25 | Reclined Hand-to-Foot Pose (Supta Padangusthasana): Gently pull one knee toward your chest, easing tension in the hips and glutes. This is a final gentle stretch to prepare the body for complete stillness. 8:25 - 8:55 | Quiet Resting & Body Scan: Lie completely still, performing a quick mental body scan. Consciously release and soften every muscle, from your toes to the crown of your head, finding deep relaxation. 8:55 - 9:25 | Jaw & Face Relaxation: Bring your awareness to your face, jaw, and eyes. Soften your tongue, release your jaw, and smooth out your forehead. This simple technique directly signals safety to your nervous system. 9:25 - 9:55 | Gratitude Moment: Take a moment to thank your body for its strength and your mind for its focus. Cultivating gratitude is a powerful way to end your day on a positive, peaceful note. 9:55 - 10:25 | Final Savasana (Corpse Pose): End your practice in total stillness. Allow your body to feel completely heavy, supported, and at peace. Integrate the benefits of your entire practice here, taking one final big deep breath in and a long, slow breath out to transition seamlessly into a restful night's sleep.