Up next in 10
Yoga for Kids with Rachel Rush
Jul 15, 2020
Calling all parents! Grab your kids and join us LIVE! with host Caren Glasser and founder of Mindful Circle, Rachel Rush for Once Upon A Yoga Time! 🧘🏾🧘🏻 Check out more shows and free activity downloads here: http://www.onceuponastorytime.live Follow us on Facebook: http://www.fb.com/onceuponastorytimelive Follow us on Instagram: http://www.instagram.com/onceuponastorytimelive Visit The Kids Corner: http://www.TheKidsKorner.store 👈 #onceuponayogatime #yogaforkids #RachelRush #Mindfulcircle My Direct Links, Programs and Equipment I use for my Shows and Promotion: BeLive: http://bit.ly/3p7E0DB Get Your Book In Front Of Thousands of Potential Buyers! https://bit.ly/2HJ38Qu Logitech HD Pro Webcam: https://amzn.to/362BuXP Wired Earbuds with Microphone: http://amzn.to/3p1pmOi Lavalier Lapel Microphone: http://amzn.to/3p9EFVo Blue Yeti USB Mic: https://amzn.to/395hExi ATR2100-USB Cardioid Dynamic Microphone: http://amzn.to/3qzEy5A
View Video Transcript
0:01
hello everyone karen glasser here and
0:04
welcome to once upon a yoga time i'm so
0:06
glad you're here
0:07
we have a great great day planned for
0:10
you today
0:11
and we'd love to hear from you so
0:12
whether you're here live or on replay it
0:14
doesn't matter we love you comment below
0:17
and say hi so let's jump in and have
0:19
some fun today we are welcoming back the
0:22
creator of
0:22
mindful circle rachel rush she created
0:25
mindful circle to bring the practice of
0:27
mindfulness and yoga to families and
0:29
schools rachel's goal is to help
0:31
students live in the present
0:33
moment and enjoy life and so we welcome
0:36
rachel to the show hey rachel welcome
0:39
back hi thank you so much
0:41
really happy to have you here it's kind
0:42
of sad this is your last time with us
0:44
and um just want to thank you because
0:47
the classes have been
0:48
phenomenal and all of our friends out
0:50
there you know the drill
0:52
get comfortable with whoever came
0:54
because we have
0:56
yoga time for you today are you ready
0:59
okay there we go sounds good
1:02
hi everyone thank you so much for
1:04
joining us today i'm really excited for
1:06
today's class
1:08
because it's a heart opening class and
1:10
we're really going to focus on our
1:12
hearts
1:13
and sending love to ourselves and anyone
1:16
in our lives or around the world that
1:18
might need some extra love today
1:20
so we're going to begin by stretching
1:23
our arms
1:24
way up high taking a big deep breath in
1:27
and exhaling bringing our arms down
1:32
let's do that again big inhale up
1:36
and exhaling our arms down we'll do
1:39
one more just to settle our minds and
1:41
our bodies big inhale up
1:44
and exhale our arms down we could even
1:47
make a big
1:48
heart so you can put your hands at your
1:50
heart center and we'll take a big
1:52
inhale bringing our arms up and around
1:55
exhaling bringing your hands to your
1:57
knees
1:58
and we'll try that the opposite way so
2:00
starting at our knees
2:02
big inhale exhale bring your hands to
2:05
your heart center
2:07
all right so now that we've taken a few
2:10
deep breaths
2:11
we might feel a little bit more calm
2:13
maybe we even feel excited
2:15
and today i'd like you to put one hand
2:17
on your heart
2:19
just notice your heartbeat
2:22
if it's fast or slow
2:27
and today we'll just take some time to
2:29
appreciate
2:30
all of the amazing things our heart does
2:32
for us
2:33
and for others so let's go ahead
2:36
and sit crisscross if you're not already
2:39
and
2:40
we will be doing some heart opening
2:43
poses today so where we're really
2:45
bringing our chest and our heart forward
2:47
and opening it up
2:48
so we'll begin by taking some sufi rolls
2:52
so we're just going to go down and
2:54
around
2:55
and when you come back you can kind of
2:57
round your back
2:59
and then when you come forward you can
3:01
arch it a little bit
3:02
so just warming up our spine here
3:06
you can go slow or a little faster
3:10
and then let's stop and go in the
3:12
opposite direction
3:17
you can kind of switch which way you go
3:20
notice what feels good what might need
3:23
some warming up
3:26
all right i love these souffy rolls
3:28
warms up my whole body
3:30
okay then we're going to come on to our
3:32
mats
3:33
and we'll come into tabletop i'm sure
3:36
many of you are familiar with this
3:38
and we'll warm up um but before we do
3:42
i'd like you to bring your feet together
3:44
and sit back
3:45
on your heels coming into child's pose
3:48
so you'll bring your heart down to your
3:50
mat or to the floor
3:51
and just rest your forehead on the mat
3:56
take a nice deep breath here
4:00
you can walk your hands over to one side
4:04
stretching out your side
4:08
and then we'll walk our hands to the
4:10
opposite side
4:15
come back to center and just reach your
4:17
heart forward
4:19
and then we'll come up to tabletop so
4:21
knees are directly under our hips
4:23
and our hands are directly under our
4:25
shoulders
4:26
and we're going to push into the mat as
4:29
we lift
4:30
our tailbone up and our chest forward
4:33
coming into cow pose
4:36
exhale round your back tuck your chin
4:38
coming into cat
4:41
and then we'll inhale coming into cow
4:43
this is another heart opener bringing
4:45
our heart forward
4:47
exhale come into cow sorry to cat
4:51
and we'll do that one more time you can
4:53
do a few on your own
4:57
all right and we're going to do this
5:00
balancing pose that i always start my
5:02
classes with
5:03
but today pay special attention because
5:05
we're going to going to add
5:06
an extra part to it that's a little bit
5:08
of a challenge so we'll push our right
5:11
foot back
5:12
stretching our calf muscle here
5:16
and then we'll lift our back foot and
5:19
then try to lift your left hand
5:22
up we'll just start with this on this
5:25
side
5:26
seeing how our balance is today staring
5:29
at one point on your mat
5:30
and then we'll release and kind of
5:32
wiggle it out and let's try it on the
5:34
other side so pushing your left foot
5:36
back
5:37
and lifting it up and then raising your
5:40
right arm
5:41
up checking your balance on this side
5:46
i have to catch my balance a little bit
5:48
and then we'll place everything down
5:50
wiggle it out wiggle wiggle okay so now
5:53
here's the
5:54
the extra challenge so we'll place our
5:56
right foot back again
5:57
lifting up our foot and our arm and this
6:01
time i want you to see if you can bend
6:02
your back leg
6:04
and grab your foot and kind of
6:07
kick your foot into your hand and reach
6:09
your heart forward
6:12
how's it going for everyone and then
6:15
we'll
6:15
gently place our knee and our palm back
6:18
on the ground
6:19
so that's just a fun extra balancing
6:21
challenge
6:22
and it really opens up our heart so
6:24
let's try it on the other side
6:27
let's press our left foot back raise it
6:30
up
6:31
not too high just about hip height and
6:33
then our right arm comes forward
6:36
and here comes the extra challenge see
6:37
if you can bend that knee
6:39
grab your foot and kick into your hands
6:42
bring your heart forward and gaze
6:45
forward
6:47
all right and then we'll gently place
6:49
everything down
6:51
we'll take another cat and cow just to
6:53
warm up our bodies
6:56
okay and then can you guess what we're
6:58
going to do next
6:59
let's tuck our toes push firmly into our
7:02
palms and we'll lift our hips
7:03
up and back coming into downward facing
7:05
dog
7:08
i always like to warm up with downward
7:09
facing dog we always come back to this
7:11
position
7:12
or if it's too much you can always do
7:13
child's pose instead
7:15
we'll bend our knees one at a time
7:19
walking our dog stretching it out
7:23
this always feels really nice and then
7:26
we'll take a sun salutation
7:27
so we're going to bend our knees and you
7:30
can
7:31
step or hop to the front of the mat and
7:34
you can widen your feet a little bit and
7:35
just hang down low
7:37
swing back and forth you can get your
7:39
elephant trunk out
7:42
or you can grab your elbows whatever
7:45
feels
7:45
really good here and then we're going to
7:48
slowly as slow as you can
7:51
come all the way up to the top all right
7:55
how's everyone doing
7:57
hopefully you're feeling nice and warm
7:59
we'll place our hands at our heart
8:00
center
8:01
and lift our arms all the way up lifting
8:04
our heart up to the sky too
8:06
and then we're going to fold forward
8:10
lift up halfway bringing our hands to
8:12
our shins
8:13
placing our hands on the ground and you
8:15
can jump back or step back
8:18
and we're going to lower all the way
8:20
down to our mat
8:22
and let's bring our hands right by our
8:24
ribs squeeze our elbows in
8:26
look forward and bring your heart up up
8:29
up as you reach up and then we'll bring
8:32
it back down
8:34
let's try that again bringing our heart
8:36
forward lifting it up higher and higher
8:39
maybe you even come up to upward facing
8:42
dog
8:43
and then we'll tuck our toes and push
8:46
back to downward facing dog
8:49
all right so now we're going to come
8:51
into our first standing pose we're going
8:54
to bring our right leg
8:55
back and up over and then we'll bring
8:59
our knee to our nose and step it through
9:01
our hands
9:03
and your front foot will be flat and
9:05
your back foot you'll just be on your
9:07
toes back
9:08
here and we're going to come into
9:10
crescent pose
9:12
so arms are up high we're using our
9:14
tummy muscles
9:16
our legs pressing our feet firmly into
9:19
the ground
9:20
and here's where our heart opener comes
9:22
in so we're going to clasp our hands
9:24
behind our back
9:26
and then push our heart forward
9:29
and reach up to the sky sending love to
9:32
anyone you want to send it to today
9:36
and then we'll even fold over our leg
9:40
and then come back up release our hands
9:46
good and then we're just going to switch
9:48
our feet real quick so
9:50
let's switch feet bringing your left
9:52
foot forward and your right foot back
9:55
and you can keep this back leg straight
9:57
or bend it whatever feels better for you
10:00
remember to listen to your body so hands
10:03
on our hips
10:04
and then we're going to reach up clasp
10:08
our hands behind
10:09
our our backs
10:12
and reach our hearts up to the sky
10:16
and then we'll gently fold over
10:21
and come back up this is called heroes
10:24
pose
10:25
maybe there's a hero in your life you'd
10:27
like to send some love to today
10:31
and then we'll release our hands shake
10:33
it out and
10:34
come to the center so both feet are
10:38
facing forward
10:39
hands can be on your hips and we're
10:41
going to gently fold forward
10:44
bring our hands down to the mat
10:48
getting a nice stretch here
10:52
and we'll lift halfway up and then i'd
10:54
like you to put your hands
10:56
just above your knees and we're going to
10:58
bend our knees a little bit and go side
10:59
to side
11:02
stretching it out
11:05
and we're going to dip our left shoulder
11:09
down and our right shoulder
11:10
up bringing our heart to the right
11:14
side stretching out our backs
11:18
and we'll come to the center and try
11:20
that on the other side too
11:24
oh this one always feels really good
11:27
how's everyone doing
11:28
hopefully these stretches feel good
11:30
maybe you can make up your own thing to
11:32
do in this position
11:33
go side to side take a couple extra
11:36
stretches
11:40
all right are you guys ready for some
11:41
more challenging poses
11:43
i know i am so let's jump back to center
11:46
jump back and come up to the top of our
11:49
mat
11:49
we'll take another sun salutation so
11:51
bringing our arms up high
11:53
reaching up this is called utita
11:56
hastasana
11:57
we're going to forward fold inhale
12:00
halfway up exhale plant your palms on
12:03
the mat step back
12:04
and we'll lower all the way down into
12:06
cobra
12:08
so coming up or
12:11
you can lift all the way up into upward
12:14
facing dog
12:15
either one's just fine and then come all
12:18
the way back to your mat
12:20
good and we're going to clasp our hands
12:24
behind our back
12:26
and see if you can lift your heart up
12:29
just for an extra challenge
12:32
all right one more breath here and then
12:35
really said
12:37
okay so tuck your toes you can come up
12:39
back up to tabletop
12:41
or go directly into downward facing dog
12:44
stretch out those legs stretching now
12:48
feeling good our hearts are open our
12:52
minds and bodies are open
12:55
okay so we're going to tuck your toes
12:57
and you can hop to the top of your mat
13:00
or walk up whatever's easier for you
13:04
or feels better and at the top of your
13:07
mat
13:08
you can still face this way i'm going to
13:09
face yeah i'll face this way too that
13:12
sounds pretty good
13:13
so we're going to come into a couple of
13:14
balancing poses
13:16
that are heart openers as well so you
13:18
might be familiar with warrior three
13:21
and we're going to start with that one
13:22
so feet are at the top of your mat
13:26
and let's place all of our weight into
13:28
our left foot so feel all of your weight
13:31
and then we're going to bring our hands
13:32
to our heart center and just warm up our
13:34
balancing skills here
13:37
and we'll start to move forward and
13:39
forward
13:40
you can bend your front leg too and come
13:43
into warrior three
13:45
we've done this before and had an
13:47
airplane arms
13:49
you can have superman or superwoman arms
13:54
and then bring your hands to your heart
13:56
center
13:58
see noticing how your balance is today
14:01
and then we can bring
14:02
it right back okay let's try that on the
14:04
other side
14:06
sometimes my left side is easier than my
14:07
right side and that's perfectly fine
14:10
let's let's see how we're doing so now
14:12
we'll put all of our weight into our
14:14
right foot
14:15
hands are in our heart center and we'll
14:18
slowly lean forward
14:20
bending that front knee just a little
14:22
bit you can bring out your
14:24
airplane arms your superhero arms
14:30
how's the balance if you fall out of it
14:34
it's totally fine you can just hop right
14:36
back into it
14:37
okay so we're just going to twist it out
14:39
stretch it out a little bit
14:40
now that we've warmed up with some
14:42
balancing we're going to go into dancer
14:44
pose which is one of my favorite poses
14:46
because it's balance
14:47
it's opening up our chest and our heart
14:50
and
14:51
i feel really powerful when i do it so
14:53
notice how you feel
14:54
during this pose okay so
14:58
i'm going to put all my weight into my
14:59
left foot and then i'm going to bend my
15:02
right knee
15:03
and grab my foot you can grab the
15:05
outside
15:06
or the inside i kind of prefer the
15:09
outside
15:10
and i'm going to bring my left arm
15:12
forward for balance
15:14
and then what i'll do just like warrior
15:16
three is slowly lean
15:17
forward and this time i'll kick my foot
15:20
push my foot into my hand
15:22
and come forward into dancer pose
15:26
and as you kick your foot into your hand
15:28
it might help you balance a little bit
15:30
more
15:31
and then you can just try to move
15:32
forward or go up
15:35
see where you're comfortable and then
15:38
you can come back down
15:39
really gently how was that for you guys
15:42
remember these are some tricky poses so
15:44
if you fall out of it
15:45
that just means you're growing and
15:47
you're trying new things which is pretty
15:49
awesome
15:50
so let's try it on the other side
15:53
we'll place our right foot down grab
15:56
our left foot and then bring your right
15:59
arm forward for balance
16:01
and kick that left foot into your hand
16:04
pushing your foot into your hands
16:06
and coming forward into dancer pose
16:10
maybe bend that front knee and try to
16:13
look at one thing that's not
16:15
moving to help you with your balance
16:19
and then you can slowly fell out of it a
16:22
little
16:23
gently come back to center maybe twist
16:26
out a little bit stretch out your back
16:29
you can fold
16:30
forward and come back
16:33
up how'd everyone do did you guys like
16:35
dancer pose
16:37
remember you can always practice it
16:38
another thing is you can grab onto
16:40
something to practice too
16:41
so maybe you have a piece of furniture
16:43
to grab onto
16:45
just make sure that we're being safe and
16:47
listening to our bodies
16:48
okay so let's come down to our mat
16:52
and we're going to try
16:55
another heart opening pose and for this
16:58
one i really want to emphasize to be
17:00
safe
17:00
and listen to your body so if anything
17:02
is uncomfortable you can just come right
17:04
out of the pose
17:06
the important thing is that we're not
17:07
forcing it so we'll warm up first we're
17:09
going to
17:10
have our knees directly under our hips
17:13
we'll just be on our knees for this
17:15
and we're going to place our hands on
17:17
our low back
17:19
and squeeze our elbows in and for this
17:22
pose we're going to lead with our hearts
17:24
so we're going to lift up our heart
17:27
and slowly move back
17:32
and look up at the ceiling and then
17:35
come forward so we'll just start with
17:38
that we're really going to use our tummy
17:40
muscles
17:41
we're tucking our tailbone down to
17:43
protect our back
17:44
and our knees and we're leading with our
17:47
heart
17:48
so instead of just thinking of falling
17:50
back
17:51
think about your heart reaching back up
17:53
and back
17:54
as you go so let's try that one more
17:56
time hands are directly
18:00
our low back and then we'll lift up
18:03
coming back tucking your tailbone
18:08
and then you can see if you can reach
18:09
back and feel your ankles
18:12
and if you're ready you can grab both of
18:14
your ankles
18:15
or if you just want to stay right here
18:17
you can do that as well
18:19
we're still warming up for this pose
18:22
okay so let's try it the last one you
18:25
can try to grab your ankles if you
18:26
haven't already and this is called camel
18:28
pose
18:29
and it's a huge heart opener it really
18:31
opens our chest
18:33
our hearts and our lungs it just feels
18:36
really good
18:37
so remember you can just stay right here
18:39
or if you'd like to grab your ankles you
18:41
can try it so
18:42
let's see i'm going to notice how my
18:43
body's feeling today sometimes i jump
18:46
into this pose and sometimes i take it a
18:47
little bit slow
18:48
so here we go so hands are on our backs
18:52
up and i think i'm just going to grab my
18:56
right ankle today
18:59
oh maybe my left and then come back out
19:03
all right how's everyone feeling were
19:05
you able to do camel pose
19:07
or maybe you just stayed right here and
19:09
that's perfectly fine too
19:11
oh i like that one a lot i think it's
19:14
kind of fun
19:14
sometimes on the last part i get a
19:17
little nervous to reach back but if
19:19
you're feeling good
19:20
you can go for it all right everyone
19:23
so let's bring our legs out in front of
19:26
us
19:28
and just put your hands on your heart
19:29
for a moment
19:31
notice if it's beating fast
19:35
mine's definitely beating faster than it
19:37
was at the beginning of class
19:40
all right so let's reach our arms up
19:42
high
19:43
and then we will fold forward stretching
19:46
out our legs
19:56
and then i'm going to reach my arms up
19:59
and
19:59
twist to the side stretching out my back
20:03
after camel pose
20:06
one more time up and to the side
20:12
good and then we're going to come into
20:15
child's pose
20:16
just like we started at the beginning of
20:18
class so our knees are out wide
20:20
feet are together sit back just sink
20:23
into your mat
20:26
take a couple of deep breaths here
20:36
and then we'll come up
20:39
and we're going to slowly
20:42
lean all the way back onto our mats
20:47
let's hug our knees
20:49
in hugging them in giving ourselves a
20:52
big
20:52
hug sending ourselves some love
20:55
appreciating that we're trying new
20:56
things and exercising our bodies
21:00
and then we'll grab one knee
21:03
and bring our other foot out long
21:07
stretch this leg up to the sky
21:11
bend it and then let's bring this knee
21:13
across
21:14
our body and then our right arm can come
21:17
out
21:18
and we'll gaze over our opposite
21:20
shoulder
21:22
stretching out starting to cool down a
21:25
bit
21:28
and then we'll bring that knee back up
21:30
and grab the opposite knee for me it's
21:32
the left one
21:34
stretch my left leg up to the sky
21:37
bend that knee bring it over across your
21:40
body
21:41
you can gaze over your left shoulder
21:45
stretching out
21:51
and then we'll bring our knees back to
21:53
center and cram onto the outside of your
21:56
feet
21:56
coming into happy baby
21:59
you can sway side to side you can
22:02
straighten the leg
22:05
whatever feels good just taking a moment
22:08
to hang out here
22:13
and then we'll grab our knees squeeze
22:15
really really tight last
22:17
hug of the day giving yourself a big
22:19
squeeze
22:20
and on your exhale we'll release into
22:23
savasana
22:25
just laying on our backs in our final
22:28
resting pose
22:33
and i'd like you to bring one hand to
22:35
your heart one hand to your belly
22:39
and just notice your breath as it moves
22:43
in
22:45
and out of your body
22:52
and take a moment to appreciate your
22:54
heart and
22:55
all the wonderful things it does for you
22:58
every day
23:00
our hearts keep us alive
23:04
keep energy flowing through our body
23:08
and they also give us compassion and
23:11
love
23:18
take a couple more breaths here
23:28
and then you can tuck your knees in
23:31
bringing them up and curl over to one
23:34
side
23:36
and gently press yourself up into a
23:39
seated position
23:42
and we'll place our hands on our knees
23:45
and then both hands on our heart
23:51
and we're going to send some
23:53
heartfulness some kind wishes
23:57
to ourselves
24:01
so you can just repeat this out loud or
24:03
in your mind
24:06
may i be happy
24:09
may i be healthy
24:13
may i be at peace
24:16
and then maybe choose someone special in
24:19
your life
24:20
that you'd like to send this message to
24:26
may you be happy may you be healthy
24:31
may you be at peace
24:34
and we can send it out to the whole
24:36
world
24:38
may we all be happy
24:42
may we all be healthy
24:46
may we all be at peace
24:51
remember you can send these kind wishes
24:54
and love to anyone at any time
24:59
so we'll bring our hands to our heart
25:01
center take a big deep breath in
25:03
bringing our hands overhead
25:06
bringing our palms together passing our
25:08
thumbs through our forehead
25:09
our nose our mouth and landing in our
25:12
heart center
25:13
and together we'll say namaste
25:19
that was so wonderful
25:22
and i hope that our viewers whether
25:24
you're here live or on replay you send
25:27
out you open your heart and you send out
25:30
these amazing amazing
25:32
blessings really they're blessings to
25:34
everyone
25:35
we have a download for everyone i'm
25:37
going to put them up here
25:38
and this is your once upon a yoga time
25:42
heart opening class and who can you send
25:45
love to today so
25:46
make sure you go over to once upon a
25:48
storytime
25:49
dot live and pick up your absolutely
25:52
free download
25:54
um to get make sure the fun stays for
25:56
the rest of the day
25:57
you know why not um and
26:00
don't forget at the same time to go and
26:03
join the kids corner
26:04
because we have this really cool book
26:06
for everyone it's called the tell your
26:08
own
26:08
story coloring book as well as a lot of
26:10
goodies and downloads and coloring and
26:12
activity pages and it's free and it
26:13
keeps the fun going long after the show
26:15
is over
26:17
this show has been brought to you by
26:19
sticky yoga mats
26:20
make sure you go pick up one of yours so
26:22
that when you're doing yoga when you go
26:23
back
26:24
and watch these shows with rachel you
26:26
have a beautiful mat to put out on the
26:27
floor
26:28
and you can do your yoga all right
26:31
i'm going to go ahead oops i'm going to
26:33
go ahead and hide this
26:35
and bring this in here rachel i want to
26:37
thank you again i so appreciate you
26:39
um much success and i know that our
26:42
viewers are going to miss you but you
26:43
can always go back and watch
26:45
rachel's show on once upon a
26:47
storytime.live
26:49
go out there and give somebody a
26:50
wonderful weekend
26:52
stay awesome everyone and we'll see you
26:54
next week on once upon a story time
26:55
goodbye everyone
#Beauty & Fitness
#Yoga & Pilates