How can Yoga support your child’s sleep?
I am a massive believer that exercise can support your quality of sleep. Having movement not only can release energy but can help regulate and support development for your brain activity. Another reason why I like yoga for a regulars activity for children is that they have a chance to watch and copy how to self regulate themselves. Self regulation doesn't happen by night so being able to watch and copy an adult who is clearly and calmly do a movement with adding slow relaxing breathing can help support children to learn a different and positive tool to help with regulation. This can then be copied for a high moment when the little one is feeling overwhelmed or highly stressed. Remembering or being encouraged to do a yoga move can create calmness and may help them to be able to positively express themselves.
So yes, these benefits are great but how do they tie into sleep? Well funnily enough they go hand in hand! With sleep being calm and not over stimulating it is of course a massive key into helping have a a good quality of sleep. Being able to do calming movements that can stretch and relieve tension and calm you down as well as a being a form of exercise is a sleep coach best idea of a sleep tool! Sleep needs to be supported with things we do throughout the day. If we fill up a few minutes a day doing something such as yoga that can calm our thoughts slow our body down and bring a smile to our face our sleep with greatly benefit from this.
When looking at what age to start you can introduce this very young. I have guided children at 9 months with simple yoga poses while talking and babbling with them. Starting this at nappy changing times to progressing to part of your morning or evening routine. You could add yoga together before or after meal time or even before homework time (which could create a clearer mind and release energy from school). Using flash cards can help your little one choose what pose they want to do. This promotes choice as well as communication skills.
Here are some resources I recommend:
Youtube: Comsic Kids Yoga, Bari Koral, Yoga with Adriene
Books: Yoga for kids-Susannah Hoffman, My first yoga-DK, Dinosaur yoga-Mariam Gates and Matthew Iveria
How to start yoga at home?
All you need is you and your little one! I'd always start in a safe place. Their bedroom or a place they feel secure in is the best choice. Add calm music like rain noises or piano music in the background. Having a blanket, yoga mat can be a sweet addition to create a simple recognisable place. Remember to praise afterwards. If you have a emotion corner this can be a great addition to the corner. Even if you only do one move with them. Encouragement is key.
Breathe:
One of the main parts of yoga is regulating your breathing. Encourage your little one to copy you. Breathe in through your nose hold for 3 seconds and breathe out again for 3 seconds. Blowing around them could help soothe them and give a sensory experience.
Touch:
If your little one likes touch this can be a great thing to introduce to this time. Rubbing their hands or tickling their back to give a new sensory experience.
