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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