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Yoga for Kids with Rachel Rush
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Jun 6, 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! 🧘🏾🧘🏻 Click the button above to get a reminder and join the conversation Check out more shows and free activity downloads here: http://www.onceuponastorytime.live Follow us on Twitter: http://www.twitter.com/carenglasser Follow us on Facebook: http://www.facebook.com/carenglasserlive Follow us on Instagram: http://www.instagram.com/carenglasser Visit The Kids Corner: http://www.TheKidsKorner.store 👈 #onceuponayogatime #yogaforkids #RachelRush #Mindfulcircle
View Video Transcript
0:00
today as always so we're going to jump
0:01
in and have some fun
0:03
but we'd love to hear from you so
0:05
whether you're here live or a replay
0:07
comment below and say hi and we'd love a
0:09
thumbs up if you're enjoying the program
0:11
today we are welcoming back the creator
0:14
of mindful circle rachel rush she
0:17
created mindful circle to bring the
0:18
practice of mindfulness and yoga to
0:20
families and school rachel's goal is to
0:23
help students live in the present moment
0:25
and enjoy life so without further ado i
0:28
bring Rachel in hey Rachel
0:30
hi how are you I am good welcome back I
0:35
am so happy that you're here so we're
0:37
just gonna jump in this is session
0:39
number three with you Wow we're already
0:41
on week number three this is incredible
0:43
so whoever you came with get comfortable
0:45
I know that Rachel's gonna have you up
0:47
and down and all around
0:49
so get ready cuz it's time for yoga time
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here we go hey hi everyone thank you for
0:55
joining me for yoga today we're going to
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start off with a little bit of
0:59
mindfulness and this is a mind-body
1:01
connection class because whatever is
1:04
happening in our bodies affects our
1:06
minds and whatever's going on up in our
1:09
minds affects our bodies and how we feel
1:12
so yoga and mindfulness is a great way
1:15
to practice feeling good and to live in
1:18
the present moment so I brought with me
1:20
today a mind jar which is just made out
1:23
of glitter and water and it's a metaphor
1:28
which means it represents our minds so
1:31
right now can you see through the jar
1:33
clearly maybe a little bit but it's
1:37
pretty foggy so when our minds are
1:41
really full of big thoughts and big
1:44
emotions sometimes it's hard to think
1:47
clearly to make decisions or to
1:50
communicate well but if you notice as we
1:54
sit and breathe and just take a moment
1:59
to be still what's happening to the jar
2:02
can you see through it yeah so not all
2:07
of the thoughts and emotions are gone
2:09
they're still there but we've cleared
2:12
out space
2:13
our minds to think nice and clearly so
2:17
let's try this together I'm going to
2:18
shake the jar and we'll take three deep
2:20
breaths together and just notice if the
2:23
jar clears and we'll notice how our mind
2:26
feels as well so here we go I'm going to
2:28
shake it up it's full of big emotions
2:30
like excitement or frustration or
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happiness all right here we go let's
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take three deep breaths one two three
2:53
okay
2:55
did the mind jar clear how do you feel
3:00
how does your mind and body feel so we
3:04
still have a little bit of the glitter
3:06
floating around and there's some settled
3:09
to the bottom because our thoughts and
3:11
emotions are part of us but now our
3:13
minds are a little bit clearer just like
3:16
the jar so this is something you can do
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at home on the handout that comes along
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with this video today there's a link to
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show you how to make your own mind jar
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at home alright now let's start getting
3:27
into some movements so well back up a
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little bit and we're going to start on a
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mat sitting crisscross and we'll take a
3:37
big deep breath in reaching up overhead
3:40
bringing our hands together clasping our
3:43
fingers together and reaching up to the
3:45
sky
3:46
we'll take a big inhale here lengthening
3:49
our bodies up and stretch over to the
3:53
side good and inhale come back up exhale
4:01
to the other side you can take a few
4:04
more of these on your own just going
4:06
back and forth should feel good in your
4:10
shoulders and then we'll bring your arms
4:13
down and then you'll take one hand and
4:16
cross it over to the opposite knee and
4:18
take your back hand around giving your
4:21
spine a nice twist here and then you
4:27
bring this back hands up cross it over
4:29
the other knee and bring this hand's
4:32
back around and twist to the opposite
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side okay getting a nice stretch here
4:41
and then bringing it back and we'll take
4:45
one more stretch up overhead exhale fold
4:48
over your legs take one deep breath here
4:57
maybe take a moment to notice how your
5:00
mind you feels are you excited or
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curious or ready to move your body
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however you're feeling is perfectly fine
5:08
we're just noticing it today as we move
5:10
our bodies okay so let's come into
5:13
tabletop so our hands are directly under
5:17
our arms and our knees are directly
5:19
under our hips and we'll tap our feet on
5:21
the ground so we remember to push our
5:24
feet into the mat - and from here we're
5:28
going to bring our heart forward and our
5:32
hips back and come into cow pose and
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feel free to make any sound effects if
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you've got a good cow sound to me and
5:40
then we'll come down rounding her back
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tucking our chin to look back at our
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knees or our toes coming into cat pose
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we'll do that a couple more times inhale
5:53
coming up to cow exhale coming into cat
5:58
inhale coming into cow and exhale this
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time when you come into cat really push
6:03
your knees and your feet and your palms
6:06
into the mat good and we'll do a few hip
6:10
circles so bring her hips back to our
6:13
heels then coming around just warming up
6:18
our body letting our minds calm down and
6:24
then we'll take it in the other
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direction switch it around how's that
6:31
feeling everyone you can go faster or
6:34
slower and have some fun okay
6:39
so now we're going to push our palms
6:41
into the mat and come into downward
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facing dog which some of you might be
6:46
familiar with we'll push our palms all
6:49
10 fingers into the mat tuck ur toes and
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come up into downward facing dog good
6:56
then you can just stretch out your legs
6:59
bending one knee at a time I usually
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warm up the same way for every class all
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right whew that's feeling good today and
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our ears are right in between our our
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biceps here which is a top part of our
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arm and then we're going to bend our
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knees and you can walk or hop to the
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front of your mat just like that and
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then we're going to hang down low our
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feet are about hip distance apart and
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you can get out your elephant trunk if
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you want and sway it side to side and
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then switch arms
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and we're going to slowly slowly roll up
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as slow as a sloth all the way up good
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and we'll stand in Mountain Pose
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so Mountain Pose today we're going to go
7:58
over a few basic yoga poses and I'll
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show you how you can put them all
8:02
together into a flow which is really fun
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in Mountain Pose this post looks super
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simple but we're going to push our feet
8:10
into the mat we're going to reach our
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fingertips out like they're shooting
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light out into the world and we're a tug
8:20
our tail bone in and move our tummy
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muscles in so it's like you're bringing
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your belly button into your back and
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then we'll spread our collarbone or
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shoulders and reach the top of our head
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up to the sky you feel that oh I feel
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nice and strong like a tall tall
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mountain all right so then we're going
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to bring our hands to our heart center
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reach all the way up and then
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fold back down and this time we'll lift
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up halfway so you can bring your hands
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your shin and look down and then we'll
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place our pumps on the mat hop back and
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lower all the way down
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coming into bhajan vacuum gas onna which
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is a fun Sanskrit word it means Cobra so
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we'll place our palms on the mat squeeze
9:17
our elbows in lift our chest off the mat
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and you can hit like a baby Cobra from
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here we push our feet into the mat push
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into our palms and lift our bodies off
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the mat coming into upward facing dog
9:32
and then you can tuck your toes and push
9:37
back into downward facing dog
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so that's our warm-up we're going to try
9:41
it a little bit faster this time and you
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can follow me or go at your own pace so
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we're going to bend our knees look to
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the front of our mat hop up and then
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we'll leave or reticular toes half way
9:57
look up then we're gonna exhale forward
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fold inhale come all the way up and
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exhale come into that strong strong
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Mountain Pose how's everyone doing whoo
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I can feel my heart beating a little
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faster my mind is a little bit more
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excited all right we're going to reach
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all the way up exhale forward fold
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inhale we'll come up halfway then we're
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going to exhale plant our palms down hop
10:28
back lower all the way to the mat inhale
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come up to Cobra body gossin on and then
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we'll push back into downward facing dog
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I didn't do a upward facing dog not one
10:42
but that's alright okay so let's check
10:45
out our knees a little bit bendy one
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bending the other walking our dog good
10:53
and then we're going to bend their knees
10:55
and place our feet together and then sit
10:58
back into Child's Pose taking a nice
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deep breaths here
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maybe feeling your heartbeat notice if
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it's beating fast noticing how our minds
11:12
feel good and then we'll come up to
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tabletop and anytime you need a break
11:19
Child's Pose is a great way to do it so
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for parents or kittens you can always
11:25
take a break in Child's Pose
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so today we will go over a few really
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fun poses that are standard yoga poses
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and then I'll show you how you can put
11:34
some of them together and maybe you can
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come up with your own ways to create
11:39
your own yoga flow all right so some of
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these poses if you've watched the other
11:43
classes you will already know so we're
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gonna start with our warrior poses which
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is also called Veerabhadra sana can you
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say Veerabhadra sana all right so our
11:55
first one we'll do we can go in order
11:57
we'll do warrior one so our front foot
12:01
is facing forward and our back foot is
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at an angle it's kind of it's parallel
12:08
so that means it's in line with the edge
12:12
of our mat so it's this way front foot
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is this way back foots this way and our
12:17
heels are in line we Bend our front knee
12:20
place our arms out and gaze forward so
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actually my back our arms are up and
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we're gazing forward I was jumping ahead
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so this is warrior one alright you push
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our feet into the earth how's everyone
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doing with warrior one good so now we'll
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go to warrior two which I was jumping
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ahead to and all we do is we bring our
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arms out and we want our heel and our
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arch of our foot the middle of our foot
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to be in line and then we'll push
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forward so these are really similar and
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maybe some of them will be easier or
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harder for you you can you can just feel
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it out and then warrior three which I
13:08
know is a favorite because it's a
13:09
balancing pose is where we push down
13:12
onto one foot using all the strength in
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our leg to lift
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hinge forward and you can bring your
13:21
hands to your heart center out wide to
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be an airplane or for an extra challenge
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you can even bring them in front of you
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good from there I'm going to step back
13:31
come back to my warrior two and then
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we'll face forward and bring our toes
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out to the side and come into goddess
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pose you guys remember goddess pose from
13:43
last week good so this is really good
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for stretching out our hips okay and
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another one that's like goddess pose
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we're gonna hop back up one two three
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hop is frog pose so this is also called
13:57
a yogi squat we're going to come all the
14:01
way down and squat down and you want to
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think of why I like to call this frog
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pose hmmm I wonder why so you can even
14:12
add a few hops to this frog pose if you
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like so you can hop up and down you can
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hop around your living room right now if
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you feel like it go ahead and hop a
14:24
little bit very nice okay and then when
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you're ready you can come back to your
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back good and I'm gonna show you a
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couple more poses and then we'll put
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them all together
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okay so let's shake it out shake out
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those legs shake it him out
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good so another one that really works
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our legs out is chair pose so we'll
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place our feet about hip width apart and
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then we bring our arms up and sit back
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into this pose and you can sit all the
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way back into your heels and your toes
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can even come off the mat and wonder why
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this is called chair pose hmmm why is
15:06
this one called chair pose maybe you can
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tell a family member right now oh I feel
15:11
my legs Burnie so I'm going to straight
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my legs and just hang low here alright
15:20
and another pose that we're going to try
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to add into this today is really fun
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it's called dancer pose so dancer pose
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is another balancing pose
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just like warrior 3 so what we'll do is
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we will come into warrior three and
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we're going to grab our back ankle reach
15:41
our opposite arm long and start to just
15:44
shift forward and kick your foot into
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your hands coming into dancer keep
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pushing and if you fall out of this pose
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it's totally fine we're just trying out
15:59
new things how did that one go alright
16:04
so I'm going to do all these poses and
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put them all together on the other side
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since we already worked out one side of
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our body are you ready to try it we're
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gonna move a little bit faster okay so
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here we go we're going to have we're
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going to start in our warrior two pose
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remember our arms are out wide go ahead
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Bend into that front knee and from here
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we're going to do dancing work so we're
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gonna lift our arm up and back coming
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into reverse warrior
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and then we'll exhale bring this arm
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forward with this arm up and over for
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side angle good let's try that a couple
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more times inhale reverse your warrior
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exhale come into side angle good and
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then we're going to turn our feet can
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you guess which one we're going to do so
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you remember this one is goddess pose
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into goddess pose you can shift from
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side to side move it around see how low
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you can go
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maybe it feels a little bit better up
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here mmm good and then we'll come back
17:18
up hands on our hips
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lean forward with a flat back for a
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stretch you can bring your arms down and
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this is just a wide legged stretch and
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then we'll come all the way back up and
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we're going to hop our feet together
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good and we'll come into warrior two on
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the opposite side so
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humming into warrior two and we'll
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inhale bring our arm up for that dancing
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reverse warrior exhale bring your hands
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are your arms your leg top hands
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overhead let's see yeah one more time
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inhale reverse your wire exhale come
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forward into side angle good you
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remember what was next
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sinamay we're going to come back to
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warrior two and then we'll turn our feet
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and this time into the goddess post
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we're going to come into our frog pose
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frog pose if you want to do a couple of
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hops go right ahead
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just notice how's your mind feeling now
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my mind's feeling pretty alert excited
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energized especially if you get a few
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hops in there place your hand on the
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back and look down stretch it out roll
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up and we'll try to come into warrior
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one so let's do warrior one pose so it's
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just like warrior two but we are facing
18:50
forward and then forwards here we're
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going to slowly push off that back leg
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really practicing with our balance and
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coming up into warrior three did I get
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those mixed up again so we went from
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warrior one to warrior three there we go
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how's your balance today check it out
19:17
sometimes I fall out of these two which
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is totally fine we just want to try to
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get right back into it
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good all right now let's try that on the
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other side so we'll do warrior one on
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this side easy forward good really
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pushing both feet into the mat and then
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we'll bring our hands to heart center
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push off the back leg onto our front leg
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coming into warrior three
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Veerabhadra sana three you can bring
19:50
your arms out wide move them forward or
19:54
if this is too much for you you can
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been really been not front late and just
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keep your leg down like this or hold on
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to something next to you like a stool or
20:04
a couch and we'll come back down alright
20:09
how's everyone feeling are you being
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challenged by these poses there's always
20:15
more you can do so let's try one more
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pose which is a favorite and this is
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another standard yoga pose it's called
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Rakshasa nut or tree pose
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so we'll stand on our one of our legs
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bring up the other knee turn it to the
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side and then place it on the inside of
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our thigh and if this is a little
20:43
challenging for you you can always bring
20:45
it down to your calf or your ankle hands
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are at your heart center and try to find
20:50
one point in the room that's not moving
20:53
that you can look at that will help with
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our balance and then we'll grow our tree
20:59
branches up sway them around good and
21:05
then bring your hands back to your heart
21:08
center in place that foot back down on
21:10
the ground shake it out a little bit
21:12
move around alright let's try it on the
21:15
other side so bringing up the opposite
21:19
leg he comes out wide and then you can
21:23
place your foot on your leg wherever it
21:26
works for you hands are at your heart
21:29
center let's take a deep breath here as
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you stare at one point in the room
21:37
notice how your mind feels how your body
21:41
feels
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maybe it's feeling strong and powerful
21:45
maybe you were feeling a little wobbly
21:48
we can reach our arms up higher remember
21:51
however you feel is perfectly fine we're
21:54
just noticing how he feels today good
21:59
and then we'll bring our hands back to
22:00
our heart center look back down and then
22:04
we're going to jump around a little bit
22:06
loosen up loosen up
22:09
all right everyone so I think we only
22:11
tried dancer on one side so let's try
22:14
that dancer pose on the other side
22:16
you'll notice that it kind of changes
22:19
sometime feels really good some sides
22:22
feel a little tricky so I'm going to try
22:25
it on this side on my left foot and then
22:28
I'm going to put my right foot into my
22:31
hand bringing my left arm forward gaze
22:35
forward at one point and push my foot
22:38
into my hands and come into dancer whoo
22:45
all right how did we do good I think
22:50
it's awesome that everyone's training
22:52
these poses because some of them are
22:54
really challenging okay friends so let's
22:57
bring it back down to the mat now that
22:59
we've gotten our heart rate up we're
23:01
going to bring it back down so we'll
23:04
stretch out both legs out in front of us
23:06
and we're going to inhale bringing our
23:09
arms up exhale fold forward take in two
23:15
deep breaths here good and then we'll
23:24
come back up and we're going to face the
23:29
front of our mat and come down to our
23:33
mat lean on our mat and we'll hug our
23:36
knees into our chest and then you can
23:40
take both knees over to the right side
23:43
of your body and bring your left arm out
23:46
long and look over at that left shoulder
23:49
so the left hand taking a deep breath
23:52
here noticing your body calming down
23:58
from all the hard work you just did and
24:06
then we'll bring our knees back up to
24:07
Center and bring them over to the other
24:10
side the left side Reena right arm out
24:13
long gazing over our right fingertips oh
24:18
I can feel my body calm you
24:21
down my mind is becoming a little bit
24:26
more slow and calm and then we'll hug
24:31
our knees into the center reach our feet
24:34
up high and grab our feet for happy baby
24:37
your knees can sink then and we'll rock
24:39
side to side here just for a few moments
24:44
massaging our back noticing our thoughts
24:50
and feelings and then we're going to
24:55
take in one more tight squeeze squeeze
24:59
squeeze squeeze give yourself a big
25:01
loving hug today for all your hard work
25:04
and then we're going to exhale and let
25:07
everything go lean back in our final
25:11
resting pose called shavasana and I
25:17
invite you to place one hand on your
25:19
heart and one hand on your belly and
25:24
just feel your breath moving through
25:27
your body maybe you can feel your belly
25:33
rising and falling or your chest rising
25:38
and falling let's take a moment here to
25:46
appreciate yourself for trying a new
25:51
yoga class and maybe think about one
25:57
thing that you really like about
25:59
yourself
26:01
give me something small or something big
26:08
something you're proud of that special
26:10
to you
26:19
I'll take another deep breath here and
26:29
then you can roll over to one side for a
26:35
moment
26:37
and then push yourself up to a seated
26:40
position when you're ready and we'll
26:47
take one more big deep breath in
26:49
together bringing our arms up exhaling
26:54
our arms down and for our final breath
26:58
we'll bring our arms all the way up big
27:00
inhale bringing our hands together and
27:04
bringing our palms through or forehead
27:07
our nose our lips landing in our heart
27:11
center and together we will acknowledge
27:16
the teacher in all things around us and
27:19
especially the teacher within each and
27:21
every one of us thank you for joining me
27:24
today
27:24
namaste that was so wonderful I I kind
27:35
of want to get out of my seat and do
27:37
this with you so I'm gonna watch his
27:39
program afterwards you are
27:41
you're amazing you're amazing and I know
27:43
that we talked about we have a handout
27:45
and you talked about to you the jar so
27:48
we've got it up here and in order to go
27:51
get your own copy I'm going to encourage
27:53
you to go over to once upon a story time
27:56
dot lie and go and get your download
27:59
it's absolutely free it doesn't cost
28:02
anything and it's a great add-on to this
28:05
wonderful class that we just just did I
28:08
know that we are always asked how do we
28:10
get in touch with the instructors so I'm
28:12
going to give them some ways to get in
28:13
touch with you they can go visit you at
28:15
your website ww-why info circle comm
28:20
they can also go follow you on facebook
28:22
if they are Facebookers and they go to
28:25
mindful circle FB and then they can
28:28
follow you if you're an ins
28:29
grammar they can follow you there as
28:31
well at mindful circle and finally you
28:33
have a youtube channel which is so cool
28:35
go and check it out in just search for
28:37
mindful circle and you will find Rachel
28:42
she's there and one more thing that I'd
28:45
like to encourage you to do you know one
28:47
of the things that we use when we're
28:48
doing yoga is a yoga mat it helps us I
28:52
think it's cut more comfortable than
28:54
being on a hard floor and so I'm gonna
28:57
encourage you to go check out the kids
28:59
corner dot store because we have this
29:02
yoga mat as well as some other things
29:04
that will make your yoga experience
29:07
amazing and I just want to thank
29:10
everyone because I know that you have a
29:12
choice that you chose to spend it with
29:13
us today
29:14
Rachel how cool is that so cool thank
29:16
you today and even on replay now guys we
29:20
have a wonderful programming that goes
29:22
every single day except for Monday
29:24
Tuesday through Friday at 10:30 a.m.
29:26
Pacific time 1:30 p.m. Eastern time for
29:30
interactive programming and we've got a
29:32
great lineup for next week on Tuesday
29:34
were welcoming back Madeline sherek who
29:36
will be reading from her book
29:38
superheroes Club and Rachael of course
29:40
you're going to be back with us next
29:41
Friday for another yoga section I can't
29:45
wait how about you so give somebody an
29:48
awesome day today and we'll see you next
29:50
week on once upon a story time once upon
29:52
a yoga time we'll see you then
#Health
#Pediatrics