Sunday Scaries & Kids: Mindfulness to the Rescue
We’ve all heard of the Sunday Scaries (or Sunday Blues), that creeping sense of dread that hits as the weekend winds down.
We’ve all heard of the Sunday Scaries (or Sunday Blues), that creeping sense of dread that hits as the weekend winds down. But here’s a twist: kids get them too. Yup, even the tiniest humans with their cartoon-filled weekends can feel the looming pressure of Monday.
As a parent, it’s tough seeing your little ones’ hearts feel heavy. The sneaky part? Most parents don’t even notice their children’s anxiety, because kids keep it to themselves. They might not understand what’s going on, or worse, think something is “weird” about them.
Sunday evenings can quietly turn into mini dramas: homework waiting, backpacks to pack, routines creeping back in. Even the happiest kiddos can feel that tension building, but good luck getting them to spill the beans.
As one of the leading kids’ yoga schools for children and teachers, Yogi Beans has written this article to reveal what your little ones might be feeling every Sunday before school, and share fun, simple mindfulness and yoga exercises to turn those Sunday Scaries into calm, stretchy smiles.
Sunday Scaries are Real
What are Sunday Scaries?
Sunday Scaries (also called the Sunday Blues) is that sneaky sense of anxiety, dread, or unease that tends to creep in as the weekend winds down and Monday looms ahead. It’s not just a case of “I don’t want to go to work”; even people who love their jobs, have had an amazing weekend, or feel generally content can experience it.
Some people even feel a bit of Sunday-night depression and might cry for no reason. Sound familiar? Don’t worry, it happens to many of us!
Why do we get sad on Sundays?
The Sunday Scaries hit because our brains and bodies sense the shift from weekend freedom back to the structure and responsibilities of the week ahead. Even if you love your job or had an amazing weekend, that looming “Monday is coming” feeling can trigger stress, anxiety, or low mood.
Part of it is biological: our bodies start preparing for the week, cortisol (the stress hormone) rises, sleep patterns adjust, and our minds begin thinking about tasks, deadlines, or responsibilities.
Another part is a bit more emotional: sometimes the weekend is packed with so many fun, exciting, or happy experiences that our “happy hormone” levels, dopamine and serotonin, are high. When Sunday comes, and the fun winds down, the drop in these feel-good chemicals can feel sharper than usual, making the downhill into Monday feel extra tough.
In short, it’s your mind and body giving a heads-up: the weekend is over, and the week is coming, whether you like it or not!
What are Sunday Scaries Symptoms in Children?
Kids can feel the Sunday Scaries just as strongly as adults, but they usually show it in ways that are a little different (and sometimes more dramatic). Common symptoms include:
Restlessness: Constantly moving, fidgeting, or bouncing off the walls.
Irritability: Snapping over small things or sudden mood swings.
Clinginess: Wanting extra attention, hugs, or refusing to be alone.
Trouble Sleeping: Fighting bedtime, tossing and turning, or waking up early.
Unexplained Tears: Crying for no obvious reason or seeming extra emotional.
Staying Quiet in Their Room: Sometimes your child might just retreat, feeling low or even a bit depressed.
Physical Complaints: Tummy aches, headaches, or feeling generally “off.”
Even if it seems minor, these little signals are your child’s way of saying, “I’m stressed about the week ahead.” Recognizing the signs is the first step toward helping them navigate Sunday evenings with more calm and confidence.
Why do Children get anxious on Sundays?
Children often feel the Sunday Scaries too, though it shows up differently than it does for adults. As the weekend winds down, the thought of early mornings, assignments, and responsibilities can weigh on them. That shift can stir up unease, restlessness, or sadness.
Like adults, kids experience both the biological and emotional effects of this change. Add in the fact that they might not fully understand their feelings, or know how to express them, and Sunday evenings can quietly turn into a stressful time, even for the most cheerful children.
Before we dive into a few simple mindfulness and yoga exercises to try with your kids on Sundays, check out Yogi Beans’ book for parents and children. It’s the perfect starting point for practicing kids’ yoga with the little ones in your life, whether you’re a parent, a teacher, or just someone who loves seeing kids stretch, breathe, and smile.
Let’s go on a yoga adventure!
Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀
Mindful Exercises that Help Children with the Sunday Blues.
Kids don’t always have the words to say, “I’m anxious about tomorrow.” Instead, they may complain about a tummy ache, a headache, or simply feel “off.” These simple mindfulness and yoga practices taught by Yogi Beans give them tools to release tension, name their feelings, and reset before the week ahead.
1- Buddy Breathing with a Stuffy:
Invite your child to lie down and place their favorite stuffed animal on their belly.
As they breathe in slowly through the nose, the stuffy rises.
As they exhale gently through the mouth, the stuffy sinks back down.
Try saying: “Let’s rock your buddy to sleep with your breath.”
Why it works: The rising and falling of the stuffed animal gives kids a clear visual of how belly breathing works. Plus, the comfort of a favorite toy makes the practice fun and safe, not forced.
2- Rose, Thorn & Bud Reflection:
This is one of Yogi Beans’ favorite ways to end a class, as it is a simple game that can really help children process their emotions and shift into a more balanced mindset.
Ask your child:
“What’s your thorn?” Something they’re nervous about or dreading this week.
“What’s your rose?” Something that went well or made them smile recently.
“What’s your bud?” Something they’re looking forward to—it hasn’t happened yet, but it’s on the way.
Play it around the dinner table or during bedtime wind-down. For best results, model it yourself by sharing your own rose, thorn, and bud first.
Why it works: It helps kids name their emotions, normalize worries, and also tune into optimism and anticipation, a gentle way to close out the weekend and step into Monday.
3- Tense, Feel, and Release:
Guide your child through a playful body scan using tension and relaxation.
Start with: “Let’s squeeze our whole body like we just tasted the sourest lemon in the world! Squeeze your face, your fists, your toes… hold it… and now melt into a puddle.”
Then add: “Where do you feel that feeling in your body? Can we send some breath there, or gently let it go?”
Why it works: This game helps release muscle tension while teaching kids to notice where anxiety “lives” in their bodies. It builds the mind-body connection that’s at the heart of yoga and mindfulness.
These simple practices show kids that their Sunday-night bellyaches and heavy feelings aren’t just random. With tools like the ones Yogi Beans shares with children and teachers, they not only learn to calm down in the moment but also begin building lifelong habits of self-awareness and resilience.
Want to learn more about Yogi Beans programs? Take a look at our menu! We offer a yearly Kids’ Yoga Teacher Training, plus an on-demand beginner program designed for teachers and parents.
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Welcome Friends!
Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!
Teach Kids Yoga with Confidence & Joy!
Yoga Stories for Kids: Combining Imagination with Relaxation
In a world where children are constantly bombarded with stimuli from screens and schedules, finding ways to help them unwind and relax can be challenging. "Yoga Stories" create a magical blend of imagination and relaxation, making yoga not just an exercise, but a captivating adventure.
In a world where children are constantly bombarded with stimuli from screens and schedules, finding ways to help them unwind and relax can be challenging.
Yoga, a practice that combines physical postures with mindfulness, offers an excellent solution. But how do you keep kids engaged in yoga? The answer lies in combining yoga with storytelling. "Yoga Stories" create a magical blend of imagination and relaxation, making yoga not just an exercise, but a captivating adventure.
Read until the end to discover 3 effective ways to turn your kids' yoga class into a magical journey. For a more in-depth exploration of kids' yoga and storytelling, check out Yogi Beans’ beautiful training programs. Whether you're a parent, childcare professional, or a yoga teacher, we offer training options designed to fit your needs and help you create unforgettable experiences.
The Power of Storytelling in Yoga
Children are natural storytellers. They love creating worlds with their imagination and living out the adventures within them. By integrating yoga poses into these stories, children can fully immerse themselves, making the practice fun and educational. This method helps kids associate yoga with positive, enjoyable experiences, encouraging them to return to the mat.
Benefits of Yoga Stories for Kids
Enhances Creativity
Yoga stories stimulate children's creativity by inviting them to visualize different scenarios and characters. Whether they're pretending to be a majestic tree or a playful puppy, their imaginations are given free rein.
Promotes Physical Health
Through the poses embedded in the stories, children improve their flexibility, strength, and coordination. Each pose helps to develop their motor skills in a gentle, supportive manner.
Boosts Emotional Well-being
The mindful aspect of yoga, combined with the soothing nature of storytelling, helps children manage stress and emotions. It provides them with tools to calm themselves, fostering social and emotional resilience.
Encourages Focus and Concentration
Following a storyline requires attention, and when combined with yoga poses, it enhances children’s ability to concentrate. This improved focus can translate to better performance in school and other activities.
Creating Your Own Yoga Stories
Crafting yoga stories doesn't require a professional storyteller. With a little creativity, parents and teachers can create engaging narratives that incorporate yoga poses. Here’s how to get started:
Choose a Theme
Select a theme that resonates with children. It could be an adventure in the jungle, a trip to outer space, or a journey under the sea. Themes that involve animals or nature tend to be particularly engaging.
Integrate Yoga Poses
Identify yoga poses that can be seamlessly integrated into the story. For instance, a jungle adventure could include poses like tree pose (standing tall like a tree), cobra pose (slithering like a snake), and downward-facing dog (stretching like a dog).
Build the Narrative
Create a simple plot that includes different settings and characters. As the story progresses, introduce yoga poses that align with the narrative. For example, as the characters encounter a mountain, the children can do the mountain pose.
Encourage Participation
Invite the children to contribute to the story. Ask them to suggest what happens next or to describe their surroundings. This involvement keeps them engaged and makes the experience more interactive.
If you want to learn how to learn how to practice yoga with kids and create amazing stories, have a look at Yogi Bean’s Training. We have training for everyone, even for parents who just want to have fun with their little ones!
Storytelling Techniques for Kids' Yoga Classes
Start with a wonderful setting
The setting and atmosphere are the foundations of a great story. Most Disney movies start this way!
Whether it's an enchanting forest, a wild jungle, or a mystical underwater world, start by imagining the ambiance. This will guide you in selecting your story, characters, and Asanas.
For instance, in a jungle theme, you might include poses like the lion, tree, and monkey. In an underwater adventure, poses such as the dolphin, fish, and starfish would be ideal.Pick 5 poses and let them create
Choose five kid-friendly asanas and encourage the children to create a story using these poses. If they find it challenging to start, give them a helping hand by initiating the first pose.
For example, demonstrate the downward dog pose and the cat pose, and have all the kids in the downward dog posture chasing after the cat (you are the cat). This fun and interactive approach will spark their creativity and make the session more engaging.
Use your favourite children’s book
What was your favourite childhood story? Teaching with the heart always makes a difference. Take your favourite kids' book, or story, and adapt it to your next yoga class.
Feel free to modify the story to fit a yoga context by incorporating some poses and perhaps even a meditation session. You could even read the story, or just a chapter, before Savasana.
The kids will leave your class with a new story and heroes in their minds, full of adventure and likely with a beautiful moral at the end.
There are countless ways to incorporate children's stories into your yoga sessions. To truly make a difference and master the art of creating enchanting kids’ yoga classes, consider joining one of our training courses. We also provide a curated list of the finest kids’ yoga stories.
To give you a taste of what’s out there, one beloved choice among yogis like Yogi Beans is Zen Shorts by Jon J. Muth. This exquisite picture book is filled with captivating stories that inspire and engage children.
And for those looking to deepen their teaching practice, Yogi Beans' book offers a complete guide on how to craft amazing yoga and meditation lessons for kids.
Let’s go on a yoga adventure!
Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀
Whether you’re using classic books or crafting your own tales, storytelling in yoga can transform each session into a unique and exciting journey of self-discovery. As you explore what resonates with your students, remember that teaching from the heart brings authenticity and depth to your practice. When your classes come from a place of genuine connection, they become not only engaging but truly impactful.
Connect with us!
Welcome Friends!
Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!
Teach Kids Yoga with Confidence & Joy!
The Ultimate Guide to Plan the Best Kids Yoga Lesson
Learn how to prepare a super fun kids’ yoga class
Would you like to plan the best kids' yoga lesson filled with exciting poses, engaging games, and heaps of fun?
You’re in luck because, at Yogi Beans, we have crafted the perfect guide to assist you in creating a fantastic yoga class for children.
Designing a kids' yoga lesson requires a thoughtful approach to engage and inspire young minds. At Yogi Beans, we've been providing yoga teacher training and guiding parents and childcare professionals on the safest and most enjoyable ways to engage children in yoga.
Here's a comprehensive guide to help you plan the best kids' yoga lesson:
How do you structure a yoga class for kids?
1. Welcome them with Warmth and Excitement (10 minutes):
Greet the children with a lot of enthusiasm.
Open the class with a circle.
Use a simple icebreaker activity to help them get comfortable and engaged: Play some music and invite them to move their bodies and shake out their wiggles for a couple of minutes.
Once everyone had a bit of fun and feels more relaxed and connected, you can start the class with a tune-in activity such as ringing a bell, singing a song or saying the sound of OM
2. Introduction to Yoga (1-3 minutes):
Briefly explain what yoga is in a child-friendly manner.
Share the benefits of yoga, such as flexibility, balance, and relaxation.
3. Breathing Exercises (5 minutes):
Teach simple and playful breathing exercises (lion’s breath).
Relate breath awareness to calming the mind and body.
4. Warm-Up (5 minutes):
Start with gentle warm-up exercises to prepare their bodies for movement (animal walks, neck rolls…).
Incorporate activities like stretching, reaching, and light cardio movements.
Teach Sun Salutations
Our Yogi Beans song, Mountain Moves, which is found wherever music is streamed, is great for a simple warm up!
Listen to Yogi Beans Music on Spotify or Apple Music
5. Theme Introduction (1-3 minutes):
Introduce the theme or the “yoga adventure” for the session (animals, superheroes…).
Connect the theme to the benefits of specific yoga poses. (eg: Outerspace theme can teach us about the unknown)
6. Yoga Poses (10 minutes):
Demonstrate and guide children through a series of age-appropriate yoga
Incorporate poses related to the chosen theme.
Feeling a bit low on inspiration? No worries! We've whipped up a fantastic book packed with over 108 lively kids' yoga poses, each paired with a story idea. Give it a chance, this book might just become your ultimate sidekick in the awesome adventure of teaching yoga to kiddos!
Let’s go on a yoga adventure!
Let your imagination soar as you become a bouncing Frog 🐸, a magical Mermaid 🧜 or a soaring Rocket Ship! 🚀
7. Games (15 minutes):
Integrate yoga-themed games that require focus and concentration.
Include unifying activities that promote collaboration and teamwork.
Try incorporating one high-energy game and one low-energy game
Need more yoga games? Our online trainings will teach you many fun mindful games that can be incorporated into your children’s yoga classes.
8. Creative Expression (10 minutes):
Allow children to express themselves through art or movement.
Incorporate a creative element related to the yoga theme (dance, drumming, drawing, and journaling prompts for older children, etc.)
9. Relaxation/Mindfulness (5 minutes):
Guide children through a brief relaxation or mindfulness exercise.
Use props like soft music or imagery to enhance the experience.
Always end with the final resting pose Savasana
10. Closing and Gratitude (5 minutes):
Gather the children for a closing circle.
Express gratitude, recap the session briefly, and encourage sharing.
Keep this in mind—it's all about finding the groove between order and playfulness. Strike that sweet balance where structure meets flexibility, leaving plenty of space for creativity and the unexpected joys sparked by the kids' reactions and interests!
Don't Forget to Make it Fun and Interesting
Preparing a kid's yoga class that is as fun as a circus requires a dash of creativity, a sprinkle of playfulness, and a whole lot of variety. It's like planning a party where the guest of honor is laughter!
Here are some top tips to turn your class into the coolest hangout for tiny yogis:
Find Your Kid’s Yoga Theme:
Plan your class around an exciting theme like animals, nature, or favorite storybook characters. Weave the theme into yoga poses and activities for a cohesive and captivating experience.
Create an Interactive Kid Yoga Storytelling:
Tell stories that involve yoga poses. Encourage children to act out the characters or elements of the story through corresponding poses. Allow them to contribute to the story or suggest their own imaginative twists.
Use Props and Visuals:
Integrate colorful mats, props, and visual aids to enhance engagement. Props like soft toys or imagery cards can make the session more interactive and enjoyable.
Incorporate Games:
Introduce games that involve yoga poses, like "Musical Mats” (musical chairs with yoga mats and yoga poses). Games add an element of excitement and keep the children actively participating.
Creative Transitions:
Make transitions between poses fun by incorporating playful movements or short dances. Use music and encourage the children to express themselves freely during transitions.
Music and Movement:
Use lively and age-appropriate music to accompany poses and activities. Incorporate rhythmic movements or dance breaks to keep the energy high.
Partner Poses:
Introduce partner or group poses to foster teamwork and social interaction. Children can work together to create shapes or support each other in balancing poses.
Expressive Breathing Exercises:
Teach simple breathing exercises with imaginative names. Connect breath awareness to fun activities, making it an integral part of the session.
Encourage Choice and Independence:
Provide options for poses and activities, allowing children to choose what resonates with them. Offer opportunities for them to express their preferences and ideas.
Celebrate Achievements:
Acknowledge and celebrate small achievements, whether it's holding a pose or expressing creativity. Create a positive and supportive environment.
We hope that you enjoyed our ultimate guide to plan the best kid’s yoga lesson!
If you're eager to dive deeper into the world of kid's yoga or want to specialize in a particular aspect of bringing zen to tiny tots, Yogi Beans has a treasure trove of training waiting for you! Whether you're laying the foundation for teaching yoga to kids, exploring the intricacies of Kids' Yoga anatomy, or delving into the world of kid's yoga for special needs, we've got a kaleidoscope of skills to add some sparkle to your yogi journey.
Connect with us!
Welcome Friends!
Yogi Beans is a yoga and wellness company for children. Come make the world a brighter place with us!
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Join Lauren on Omstars! Get your kids to start practicing yoga
Join Lauren Chaitoff and Yogi Beans, available exclusively on Omstars! Get your kids to start practicing yoga with Lauren Chaitoff's Yogi Beans Course on Omstars! This course offers classes designed for children aged 3 to 13 to immerse themselves into the world of yoga.