Koala Moon Presents: Audiomoves’ Bedtime Yoga 🧘🌙

[00:00:00] Hey Koala Kids, Abbie here. Tonight we're bringing you a bonus episode from our friends at Audiomoves.

[00:00:07] Their host Charlie will be leading you through some amazing bedtime yoga that will help you release any last jitters from the day and enjoy some calming movement and sleepy stretches before bed.

[00:00:19] Audiomoves is an awesome show designed to encourage children to move, dance and get creative with a screen-free activity.

[00:00:26] Each new season covers a different topic from sleep to the zoo and includes awesome guests who inspire you to move in new ways, from stomping like an elephant to fizzing like a firework.

[00:00:39] Maybe save the fireworks for tomorrow though. Now it's time to stretch, yawn and get nice and sleepy.

[00:00:47] If you liked this episode check out Audiomoves wherever you find your podcasts and look out for our special collaboration episode coming in the new year.

[00:00:56] Now though, it's yoga time. Namaste. Take it away Charlie.

[00:01:17] Audiomoves goes to sleep.

[00:01:19] Shhhhhh.

[00:01:24] Hey there! It's Charlie. How are you?

[00:01:28] I'm just getting ready for a good night's sleep.

[00:01:32] I've been feeling quite worried recently and it's been hard for me to get to sleep.

[00:01:37] I've forgotten to do my sleep routine.

[00:01:40] A sleep routine is a series of actions that helps you prepare for sleep.

[00:01:44] Maybe if I try to remember my sleep routine, my sleep will improve.

[00:01:49] Is it late where you are?

[00:01:51] I'm staring out of my window into the velvety night sky with my cat Noodle.

[00:01:57] Meow!

[00:01:58] Who loves to stretch.

[00:02:03] Can we stretch too?

[00:02:05] Stretching our arms in the air with a big...

[00:02:09] ...

[00:02:09] ...

[00:02:09] ...

[00:02:14] First thing, I'm going to run a bath.

[00:02:18] Do you also like having a bath before bedtime?

[00:02:21] If not, what do you like to do before bed?

[00:02:24] A bath is one of my favourite things.

[00:02:27] Imagine the warmth of the water,

[00:02:30] the glistening bubbles.

[00:02:32] I'm playing with my cute rubber duck.

[00:02:34] Ha ha ha!

[00:02:35] Your bath doesn't have to be the same as mine.

[00:02:37] Feel free to do the things you enjoy.

[00:02:40] When I feel clean and relaxed, I dry myself with a big fluffy towel.

[00:02:47] I dry my back, dry my front,

[00:02:54] I dry my legs, and finally I dry my head.

[00:03:02] Time to put on my favourite pyjamas.

[00:03:04] I like these ones because the fabric is so soft and light.

[00:03:08] And it has cute purple kittens on it.

[00:03:11] You can join me if you want.

[00:03:13] The first leg to slide in.

[00:03:17] And then the second leg.

[00:03:20] It's so warm and cosy.

[00:03:23] Now arms.

[00:03:25] Right arm glides in.

[00:03:27] And then left arm.

[00:03:29] And finally, pop the head through.

[00:03:34] Nice and snug.

[00:03:37] One last thing to do before bed is brush my teeth.

[00:03:40] I love the feeling of clean, fresh teeth.

[00:03:43] Do you want to brush along with me?

[00:03:45] I brush in a small circular motion at the front.

[00:03:49] And to the upper left.

[00:03:54] And to the upper right.

[00:03:57] Lower left.

[00:04:00] Lower right.

[00:04:08] Brilliant.

[00:04:09] I feel great.

[00:04:12] I love doing light stretches before getting into bed.

[00:04:15] Do you want to stretch with me?

[00:04:17] I'm standing up and lightly tapping the top of my head with my fingertips.

[00:04:24] It feels like raindrops.

[00:04:26] How does it feel for you?

[00:04:28] I'm bringing that light tap down to my forehead.

[00:04:33] And to my eyebrows.

[00:04:37] My eyes.

[00:04:40] My nose.

[00:04:42] My cheekbones.

[00:04:44] My hands.

[00:04:45] And around the backs of my ears.

[00:04:48] To my chin.

[00:04:51] And my lips.

[00:04:55] I circle my tongue clockwise.

[00:05:02] Then anti-clockwise.

[00:05:06] Place my hands on my chest.

[00:05:08] And gently raise my elbows up.

[00:05:13] And down.

[00:05:15] Elbows rising on my inhale.

[00:05:19] And down on my exhale.

[00:05:23] Like flapping wings.

[00:05:26] That feels so nice and relaxing.

[00:05:29] You don't have to do it exactly like me.

[00:05:38] Raising.

[00:05:40] And lowering the L.

[00:05:45] Now I fold forward over my legs.

[00:05:49] And try to touch my toes.

[00:05:52] You can fold however you like.

[00:05:55] You don't have to do it like me.

[00:05:56] You can lie.

[00:05:57] Or sit.

[00:06:03] Back to standing through the spine.

[00:06:06] From my butt.

[00:06:12] I circle my wrists.

[00:06:15] And circle my shoulders.

[00:06:19] I circle my chest one way.

[00:06:23] And then the other.

[00:06:26] Circle my hips one way.

[00:06:29] Then the other.

[00:06:32] And circle my knees one way.

[00:06:35] And then the other.

[00:06:38] And finally shaking all the tension from the day out of my whole body.

[00:06:47] Releasing away the stress.

[00:06:50] Releasing away the stress.

[00:06:50] Oh that felt good.

[00:06:53] How do you feel?

[00:06:57] I don't know about you but I'm feeling sleepy.

[00:07:01] I'm going to sit down on my bed.

[00:07:05] Do you want to find somewhere comfy to sit?

[00:07:08] I'm going to sit down on my bed.

[00:07:08] Wow the moon is so big and bright.

[00:07:11] It makes me feel so calm.

[00:07:14] I think I'm going to sit here in the moonlight.

[00:07:16] And do some bedtime yoga stretches.

[00:07:19] Bedtime yoga is like taking a slow cozy adventure with your body.

[00:07:24] Just like when you're exploring a forest and you find a comfortable spot to sit and watch the trees.

[00:07:31] Let's explore the forest together.

[00:07:34] Butterfly pose or Baddha Konasana.

[00:07:37] Imagine you're a beautiful butterfly sitting on a flower.

[00:07:42] I'm bringing the bottoms of my feet together so my knees open to the sides like butterfly wings and holding onto them gently.

[00:07:51] Do you want to join me?

[00:07:54] Slowly flap your butterfly wings up and down whilst leaning forward like you're giving the flower a sweet butterfly kiss.

[00:08:05] In bedtime yoga you find gentle poses to settle into for a while.

[00:08:10] It's like you're giving your body a big warm hug and saying hey let's relax together.

[00:08:17] Instead of doing quick movements like jumping or running in bedtime yoga you stay in each pose for a longer time.

[00:08:24] Almost like you're melting into it.

[00:08:27] Oh Noodle wants to join the next one.

[00:08:29] Oh and this one's your favorite noodle.

[00:08:31] Sphinx pose or Salamba Bhujangasana.

[00:08:34] It's like a cat stretch.

[00:08:37] Lie down on your belly like you're a wise sphinx guarding a treasure.

[00:08:41] And rest your elbows on the ground and gently lift up your chest.

[00:08:47] Just like the sphinx raises its head up high.

[00:08:50] Take deep breaths.

[00:08:53] And feel your chest opening up like a treasure chest full of magic.

[00:08:59] Oh Noodle you're doing it so well.

[00:09:02] It's all about feeling calm and peaceful.

[00:09:06] Just like when you're snuggled up in your favorite blanket.

[00:09:10] Now reclining twist or suptamatsyandrasana.

[00:09:14] Lie down on your back and stretch out your arms like you're making a big snow angel.

[00:09:21] Bend your knees and let them both fall gently to one side.

[00:09:27] Turn your head to the other side.

[00:09:30] And imagine you're watching snowflakes land in the palm of your hand.

[00:09:34] While taking deep snowflake breaths.

[00:09:42] I'm tipping my knees to the other side.

[00:09:45] And rolling my head in the opposite direction.

[00:09:49] Taking another deep snowflake breath.

[00:09:51] And while you're doing these poses you can listen to your breath.

[00:09:59] Which helps you feel even more relaxed.

[00:10:03] Now child's pose.

[00:10:04] Or balasana.

[00:10:06] Bring your body to one side and come to sit on your knees.

[00:10:11] Imagine you're a cozy little seed resting on the ground.

[00:10:15] And slowly lower your body down like you're curling up into a little ball.

[00:10:21] Knees against the floor.

[00:10:23] Stretch your arms out in front of you like you're reaching for a big hug from the earth.

[00:10:29] And take deep breaths.

[00:10:32] And feel yourself getting all warm and snuggly.

[00:10:39] I think my bed is calling me.

[00:10:43] I'm going to lie down in my bed.

[00:10:46] What's your favorite sleep position?

[00:10:50] My eyes are getting heavy.

[00:10:52] I'm feeling as sleepy as a kitten after a long day of playing.

[00:10:57] Thank you so much for moving with me.

[00:11:00] And joining me for my sleep routine.

[00:11:03] I hope yours is as fun as mine.

[00:11:06] Oh, Noodle sleeping.