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Yoga for Kids with Rachel Rush
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
0:52
here we go hey hi everyone thank you for
0:55
joining me for yoga today we're going to
0:58
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
2:34
happiness all right here we go let's
2:38
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
3:18
at home on the handout that comes along
3:21
with this video today there's a link to
3:23
show you how to make your own mind jar
3:25
at home alright now let's start getting
3:27
into some movements so well back up a
3:30
little bit and we're going to start on a
3:33
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
4:35
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
5:02
curious or ready to move your body
5:05
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
5:35
feel free to make any sound effects if
5:38
you've got a good cow sound to me and
5:40
then we'll come down rounding her back
5:44
tucking our chin to look back at our
5:46
knees or our toes coming into cat pose
5:50
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
6:02
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
6:26
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
6:44
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
6:52
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
7:02
warm up the same way for every class all
7:08
right whew that's feeling good today and
7:12
our ears are right in between our our
7:16
biceps here which is a top part of our
7:19
arm and then we're going to bend our
7:21
knees and you can walk or hop to the
7:24
front of your mat just like that and
7:26
then we're going to hang down low our
7:30
feet are about hip distance apart and
7:34
you can get out your elephant trunk if
7:37
you want and sway it side to side and
7:40
then switch arms
7:43
and we're going to slowly slowly roll up
7:47
as slow as a sloth all the way up good
7:53
and we'll stand in Mountain Pose
7:56
so Mountain Pose today we're going to go
7:58
over a few basic yoga poses and I'll
8:01
show you how you can put them all
8:02
together into a flow which is really fun
8:05
in Mountain Pose this post looks super
8:07
simple but we're going to push our feet
8:10
into the mat we're going to reach our
8:14
fingertips out like they're shooting
8:17
light out into the world and we're a tug
8:20
our tail bone in and move our tummy
8:23
muscles in so it's like you're bringing
8:26
your belly button into your back and
8:30
then we'll spread our collarbone or
8:33
shoulders and reach the top of our head
8:36
up to the sky you feel that oh I feel
8:41
nice and strong like a tall tall
8:43
mountain all right so then we're going
8:47
to bring our hands to our heart center
8:48
reach all the way up and then
8:52
fold back down and this time we'll lift
8:56
up halfway so you can bring your hands
8:58
your shin and look down and then we'll
9:01
place our pumps on the mat hop back and
9:05
lower all the way down
9:07
coming into bhajan vacuum gas onna which
9:11
is a fun Sanskrit word it means Cobra so
9:15
we'll place our palms on the mat squeeze
9:17
our elbows in lift our chest off the mat
9:20
and you can hit like a baby Cobra from
9:24
here we push our feet into the mat push
9:27
into our palms and lift our bodies off
9:30
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
9:39
so that's our warm-up we're going to try
9:41
it a little bit faster this time and you
9:44
can follow me or go at your own pace so
9:47
we're going to bend our knees look to
9:50
the front of our mat hop up and then
9:53
we'll leave or reticular toes half way
9:57
look up then we're gonna exhale forward
10:00
fold inhale come all the way up and
10:04
exhale come into that strong strong
10:07
Mountain Pose how's everyone doing whoo
10:11
I can feel my heart beating a little
10:13
faster my mind is a little bit more
10:15
excited all right we're going to reach
10:18
all the way up exhale forward fold
10:22
inhale we'll come up halfway then we're
10:26
going to exhale plant our palms down hop
10:28
back lower all the way to the mat inhale
10:32
come up to Cobra body gossin on and then
10:35
we'll push back into downward facing dog
10:39
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
10:47
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
11:03
deep breaths here
11:05
maybe feeling your heartbeat notice if
11:08
it's beating fast noticing how our minds
11:12
feel good and then we'll come up to
11:16
tabletop and anytime you need a break
11:19
Child's Pose is a great way to do it so
11:22
for parents or kittens you can always
11:25
take a break in Child's Pose
11:26
so today we will go over a few really
11:29
fun poses that are standard yoga poses
11:32
and then I'll show you how you can put
11:34
some of them together and maybe you can
11:36
come up with your own ways to create
11:39
your own yoga flow all right so some of
11:41
these poses if you've watched the other
11:43
classes you will already know so we're
11:46
gonna start with our warrior poses which
11:48
is also called Veerabhadra sana can you
11:51
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
12:05
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
12:14
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
12:28
actually my back our arms are up and
12:32
we're gazing forward I was jumping ahead
12:33
so this is warrior one alright you push
12:38
our feet into the earth how's everyone
12:40
doing with warrior one good so now we'll
12:44
go to warrior two which I was jumping
12:46
ahead to and all we do is we bring our
12:48
arms out and we want our heel and our
12:52
arch of our foot the middle of our foot
12:54
to be in line and then we'll push
12:56
forward so these are really similar and
13:00
maybe some of them will be easier or
13:02
harder for you you can you can just feel
13:05
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
13:16
our leg to lift
13:18
hinge forward and you can bring your
13:21
hands to your heart center out wide to
13:23
be an airplane or for an extra challenge
13:27
you can even bring them in front of you
13:29
good from there I'm going to step back
13:31
come back to my warrior two and then
13:35
we'll face forward and bring our toes
13:38
out to the side and come into goddess
13:41
pose you guys remember goddess pose from
13:43
last week good so this is really good
13:46
for stretching out our hips okay and
13:50
another one that's like goddess pose
13:51
we're gonna hop back up one two three
13:53
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
14:05
think of why I like to call this frog
14:07
pose hmmm I wonder why so you can even
14:12
add a few hops to this frog pose if you
14:15
like so you can hop up and down you can
14:19
hop around your living room right now if
14:22
you feel like it go ahead and hop a
14:24
little bit very nice okay and then when
14:29
you're ready you can come back to your
14:31
back good and I'm gonna show you a
14:33
couple more poses and then we'll put
14:35
them all together
14:36
okay so let's shake it out shake out
14:39
those legs shake it him out
14:41
good so another one that really works
14:44
our legs out is chair pose so we'll
14:47
place our feet about hip width apart and
14:50
then we bring our arms up and sit back
14:55
into this pose and you can sit all the
14:57
way back into your heels and your toes
15:00
can even come off the mat and wonder why
15:02
this is called chair pose hmmm why is
15:06
this one called chair pose maybe you can
15:07
tell a family member right now oh I feel
15:11
my legs Burnie so I'm going to straight
15:14
my legs and just hang low here alright
15:20
and another pose that we're going to try
15:23
to add into this today is really fun
15:26
it's called dancer pose so dancer pose
15:28
is another balancing pose
15:30
just like warrior 3 so what we'll do is
15:33
we will come into warrior three and
15:37
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
15:48
your hands coming into dancer keep
15:53
pushing and if you fall out of this pose
15:56
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
16:06
put them all together on the other side
16:09
since we already worked out one side of
16:10
our body are you ready to try it we're
16:12
gonna move a little bit faster okay so
16:17
here we go we're going to have we're
16:21
going to start in our warrior two pose
16:26
remember our arms are out wide go ahead
16:29
Bend into that front knee and from here
16:32
we're going to do dancing work so we're
16:34
gonna lift our arm up and back coming
16:36
into reverse warrior
16:38
and then we'll exhale bring this arm
16:41
forward with this arm up and over for
16:45
side angle good let's try that a couple
16:47
more times inhale reverse your warrior
16:51
exhale come into side angle good and
16:56
then we're going to turn our feet can
16:58
you guess which one we're going to do so
17:00
you remember this one is goddess pose
17:04
into goddess pose you can shift from
17:06
side to side move it around see how low
17:10
you can go
17:11
maybe it feels a little bit better up
17:13
here mmm good and then we'll come back
17:18
up hands on our hips
17:20
lean forward with a flat back for a
17:22
stretch you can bring your arms down and
17:27
this is just a wide legged stretch and
17:30
then we'll come all the way back up and
17:33
we're going to hop our feet together
17:35
good and we'll come into warrior two on
17:38
the opposite side so
17:42
humming into warrior two and we'll
17:46
inhale bring our arm up for that dancing
17:49
reverse warrior exhale bring your hands
17:53
are your arms your leg top hands
17:56
overhead let's see yeah one more time
17:58
inhale reverse your wire exhale come
18:01
forward into side angle good you
18:05
remember what was next
18:06
sinamay we're going to come back to
18:08
warrior two and then we'll turn our feet
18:11
and this time into the goddess post
18:13
we're going to come into our frog pose
18:16
frog pose if you want to do a couple of
18:19
hops go right ahead
18:21
just notice how's your mind feeling now
18:24
my mind's feeling pretty alert excited
18:31
energized especially if you get a few
18:34
hops in there place your hand on the
18:37
back and look down stretch it out roll
18:41
up and we'll try to come into warrior
18:45
one so let's do warrior one pose so it's
18:48
just like warrior two but we are facing
18:50
forward and then forwards here we're
18:54
going to slowly push off that back leg
18:56
really practicing with our balance and
18:59
coming up into warrior three did I get
19:07
those mixed up again so we went from
19:10
warrior one to warrior three there we go
19:13
how's your balance today check it out
19:17
sometimes I fall out of these two which
19:19
is totally fine we just want to try to
19:22
get right back into it
19:24
good all right now let's try that on the
19:28
other side so we'll do warrior one on
19:31
this side easy forward good really
19:35
pushing both feet into the mat and then
19:38
we'll bring our hands to heart center
19:40
push off the back leg onto our front leg
19:43
coming into warrior three
19:47
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
19:56
been really been not front late and just
19:58
keep your leg down like this or hold on
20:01
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
20:12
challenged by these poses there's always
20:15
more you can do so let's try one more
20:18
pose which is a favorite and this is
20:22
another standard yoga pose it's called
20:25
Rakshasa nut or tree pose
20:27
so we'll stand on our one of our legs
20:31
bring up the other knee turn it to the
20:35
side and then place it on the inside of
20:39
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
20:48
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
20:56
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
21:34
you stare at one point in the room
21:37
notice how your mind feels how your body
21:41
feels
21:42
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