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Yoga For Kids with Rachel Rush
May 30, 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 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
great program for you today so let's
0:01
jump in and have some fun and if you're
0:03
here live or on replay we'd love to hear
0:06
from you come below and say hi today we
0:10
are welcoming back the creator of
0:12
mindful circle rachel rush she created
0:15
mindful circle to bring the practice of
0:17
mindfulness and yoga to families and
0:19
schools through this work she guides
0:20
students to connect with themselves and
0:22
the world around them
0:24
Rachel's goal is to help students live
0:26
in the present moment and enjoy life so
0:29
without further ado we bring in Rachel
0:32
hey Rachel how you doing doing great
0:36
thanks well welcome back we're really
0:38
happy that you're here and that you're
0:40
here every single Friday and so as we
0:42
say every single week let's get ready to
0:45
do some yoga get your parents up get
0:48
your grandparents get ready because
0:50
Rachel ready to start here we go Rachel
0:53
all right hi everyone thank you so much
0:56
for joining me we are going to start
0:58
today in a seated position and we will
1:02
start by taking a few deep breaths but
1:05
these are fun deep breaths today because
1:07
we're going to do animal breathing so I
1:10
would like you to sit crisscross with
1:13
your hands on your knees and the first
1:15
animal breath we'll take today is a
1:18
butterfly breath and I love doing this
1:21
animal breathing so get your butterfly
1:22
wings ready we'll take a big deep breath
1:25
in and let it out deep breath in let it
1:31
out one more clapping your wings deep
1:35
breath in and let it out all right our
1:39
next breath is going to be a kitty
1:41
breath so you can get your kitty ears on
1:44
top of your head or if you have a dog
1:46
you can pretend Mike it's a dog and you
1:49
breath in lift your ears up and exhale
1:52
let them down deep breath in and exhale
1:57
one more deep breath in and exhale okay
2:03
and one more animal for you today and
2:05
that's going to be a dolphin breath so
2:08
we get our animal our dolphin nose right
2:10
one hand on top of the other and we'll
2:13
take a big deep breath in and we'll dive
2:15
through the waves together so big breath
2:17
in and let it out big breath in and let
2:22
it out one more big breath in and let it
2:26
out okay can you think of any animals at
2:30
home to make a breath for I can give you
2:32
a moment to do that and if you need a
2:35
suggestion another really fun one is a
2:38
horse breath which a student taught me
2:41
so you take a big breath in and let it
2:44
out like a horse
2:45
one more big deep breath in let it out
2:50
this one always makes me laugh and our
2:53
third breath big breath in and let it
2:56
out alright you can kind of shake it out
3:00
a little bit and we take those deep
3:01
breaths to calm our minds and our bodies
3:04
to get ready for yoga today we're going
3:06
to do a warrior class with some standing
3:09
poses and it's going to be a lot of fun
3:12
so let's get ready and we'll scoop back
3:14
to our mat and come back to your mat and
3:19
we are going to sit one more time and
3:23
this time we will put our hands up to
3:27
the sky and we'll lean over to the right
3:31
and then come back up and lean over to
3:37
the other side come back up and then
3:40
grab one knee and bring your other hand
3:43
right behind your back and twist to the
3:46
side getting a nice side stretch on your
3:49
spine and then we'll come back to the
3:52
center and switch sides getting a nice
3:58
deep stretch here making your back
4:01
really long reaching the top of your
4:03
head to the sky and come back to the
4:06
center shake it out okay so let's come
4:08
to our hands and knees for tabletop
4:10
position our hands are directly under
4:13
our shoulders and our knees are directly
4:16
under our hips and we push our hands
4:18
into the mat and the tops of our feet in
4:21
to the Mac and we'll take a big inhale
4:24
and bring our heart forward and our hips
4:27
up to the sky coming into cow pose
4:30
exhale tuck your chin round your back
4:33
coming into cat pose and we'll do a few
4:36
more just like that inhale up to cow you
4:40
can even move like a cow if you like and
4:43
exhale rounding your back coming into
4:45
cat pushing those feet and your palms
4:47
into the ground and one more just like
4:51
that alright and then we're going to do
4:56
some hip circles today so we'll scoop
4:59
back to our feet and come all the way
5:03
around coming up looking at the top of
5:05
your mat smooth me back again and you
5:09
can go faster and slower depending on
5:12
how your body feels today and then let's
5:15
go with the other direction so just
5:17
reverse your direction swooping around
5:22
in some circles warming up our body it's
5:26
really important for us to warm up our
5:27
bodies because we're going to be doing
5:29
some challenging standing warrior poses
5:32
today all right so you can tap your feet
5:35
onto the mat push your palms in tuck
5:39
your toes and let's lift your your hips
5:42
up and back coming into downward facing
5:44
dog downward facing dog
5:47
alright so our ears are right in between
5:50
our arms and we're staring back at our
5:54
toes and you can start to pedal out your
5:56
feet then get one foot at a time
5:59
straightening and bending each leg I
6:02
like to call this walking our dog okay
6:08
then from this position we're going to
6:11
slide into plank so we're making our
6:15
bodies nice and long good and then we're
6:18
going to come back to downward facing
6:20
dog it will do this two more times
6:24
I needed to plank keeping our tummies
6:27
nice and strong that I can do down dog
6:30
and last time sliding into play
6:34
and pushing back into down-dog
6:37
nice work everyone so now we're going to
6:40
bend our knees a lot look to the top of
6:44
our mat and hop to the front of our mat
6:46
okay just like that all right and now
6:50
you can put your feet hip-width distance
6:52
apart and we're just going to get a nice
6:55
stretch here and sway side to side you
6:58
can grab opposite elbows
7:02
good swaying or one more breath how does
7:09
that feel everyone and then we're going
7:11
to slowly slowly roll up and up and up
7:16
and do a nice shoulder roll good okay so
7:23
let's come into our first on warrior
7:26
pose today so we're going to put our
7:29
left foot forward and step our right
7:32
foot back just like this and you want
7:35
your heel to be in the middle of your
7:38
arch and your back foot is parallel to
7:41
the back of the mat and your front foot
7:43
is facing forward pointing forward got
7:46
it and then we're going to bend into
7:47
this front knee and put our arms out and
7:50
stare over our fingertips this is
7:53
warrior two fear of a drisana - and try
7:58
to look over those fingertips push both
8:01
feet into the mat tighten your belly
8:04
you're really using our tummy muscles
8:06
and relax your shoulders warrior two
8:10
pose how does that feel staring staring
8:14
over your fingertips feeling like a
8:17
strong warrior good alright now we're
8:21
going to straighten our front leg and
8:24
we're going to push our hips back reach
8:29
forward and place our hand on the inside
8:32
of our leg and our top arm up to the sky
8:36
can you guess what this is called what
8:38
is what shape is my body making right
8:42
now
8:42
this is triangle pose all right
8:46
so then we're going to use our core
8:48
muscles to come back up and we'll
8:51
straighten both legs and point them
8:52
forward good and then we're going to
8:56
turn our toes out to the side and bend
9:00
our knees coming into goddess pose so
9:04
this is goddess pose and you can feel
9:05
around a little bit maybe move side to
9:07
side all right this is really stretching
9:11
our hamstrings and working our quad
9:13
muscles good and the true goddess poses
9:16
our arms out like this so you can try
9:19
anything you want you can have your arms
9:20
up like this up high on your hips all
9:25
right and then we're going to jump and
9:27
hop into a pencil pose so one two three
9:31
up good and then we're going to turn and
9:36
hop to the front of our mat okay
9:39
everyone so with me good now we're going
9:42
to set the opposite foot back I'm going
9:44
to come to the other side of the mat so
9:46
that you can see me clearly and we're
9:49
going to step our left foot back and our
9:52
right foot forward there we go and we're
9:56
going to come into warrior two on the
9:59
opposite side so remember that our knee
10:02
is directly over our heel and we're
10:05
pushing into the mat warrior two on the
10:08
opposite side maybe this side feels a
10:10
little different for you we're going to
10:13
gaze over those front fingertips good
10:18
and then on this side we're going to
10:22
reach your arm up and back coming into a
10:26
reverse warrior and then it will bring
10:29
our arm down on to our front leg and
10:33
reach this arm up and over our head good
10:37
so we did try and go on the other side
10:38
and this side we're doing reverse and
10:40
side angle so we'll come back up to
10:43
where your to straighten that front leg
10:45
enjoy apes back reach forward and come
10:50
into triangle pose again are you making
10:52
a triangle with your body I hope so
10:55
hope it feels nice and good press those
10:57
feet into the mat
10:59
and slowly come back up and we'll turn
11:03
our toes in once more facing forward and
11:07
then you can turn them out and sit down
11:11
into goddess pose again this time I'm
11:14
trying it with my hands at my heart come
11:17
into goddess pose with back and forth
11:19
back and forth good
11:22
and then we'll stand up tall and this
11:26
time we're going to get a nice stretch
11:28
so hands are on our hips well lean
11:30
forward with a flat back and then put
11:33
our hands on to the ground coming into a
11:37
nice stretch here of our hamstrings
11:41
stretching it out hanging our head down
11:45
low all right and then slowly slowly
11:50
slowly coming back up good and if you
11:55
remember we're going to hop into a
11:57
pencil one two three and then we'll hop
12:01
to the front of our mat one two three
12:03
hop
12:04
nice job everyone okay okay so I'm going
12:07
to face you but you can be at the front
12:09
of your mat and this is a balancing
12:12
standing pose that we've done before so
12:16
we're going to slowly raise one of our
12:18
legs turn it to the side and then place
12:21
our foot on the inside of our thigh but
12:25
if this is a little challenging for you
12:27
you can always go to the ankle or your
12:29
calf just make sure you're not on your
12:31
knee joint and we'll bring our hands
12:34
together at our heart center good and if
12:38
you have this down you can start to
12:40
raise your hands up to the sky good job
12:44
everyone and if you fall out of it all
12:48
you have to do is pop right back into it
12:51
and remember with our balancing poses
12:54
it's really helpful to choose one thing
12:56
in the room to look at all right let's
12:59
go ahead and bring this knee down check
13:01
out legs jump it up maybe dance it out a
13:04
little bit okay and let's try it on the
13:07
other side so bringing the opposite leg
13:09
up turning it to the side
13:11
and then we'll place our foot on the
13:15
inside of our lake hands can be on our
13:18
hips and we want our hips to face
13:21
forward putting their hands on our heart
13:24
center if you want to grow your branches
13:26
you can grow your branches sway them
13:28
around a little bit nicely done
13:32
whew I'm starting to move a little bit
13:36
that's okay I'm just going to regain my
13:38
focus and then we'll bring our hands
13:40
down bring our knee back in and place it
13:42
on the ground shake it out a little bit
13:44
dance it out if you'd like to move
13:46
around okay so our last warrior pose
13:50
today we already did warrior two and
13:52
we're going to do warrior three which is
13:55
also a balancing pose this one makes me
13:57
feel like a really strong warrior
13:59
because I really have to focus and you
14:01
strengthen my body okay so I will turn
14:04
this way we're going to put our left
14:06
foot on the ground hands on our hips to
14:09
start and then we'll slowly hinge
14:13
forward having a straight leg and if
14:16
this is as far as you go today that's
14:18
perfectly fine you can have a little
14:20
bend in your front knee and then we're
14:23
going to come all the way forward if you
14:25
can and you can bring your arms out wide
14:28
like an airplane or you can bring them
14:32
out long in front of you coming into
14:35
warrior three how's everyone doing with
14:40
that woo all right and then you can step
14:44
back slowly
14:45
shake it out again I was out link
14:47
feeling does it feel nice and strong
14:49
okay let's try it on the other side so
14:52
stepping onto our right foot pressing
14:54
down into that foot will start to come
14:59
forward steering that one thing on the
15:03
ground you can grow your arms out wide
15:07
like an airplane bring them out in front
15:10
of you really pressing into that front
15:14
foot using your tummy muscles and your
15:17
concentration and you can step back
15:20
alright so when we step back we're
15:23
actually step
15:24
in two we can step into warrior one so
15:27
we've done two three now we can do one
15:30
so your back foot is going to be on the
15:33
back flat on the back on the back and
15:35
your heels will be aligned so heel the
15:37
heel and will lean forward bending our
15:41
front knee and come into warrior one
15:45
alright how's everyone doing with that
15:47
good let's try it on the other side
15:50
switch your legs and we will bend our
15:54
front knee arms come up feeling like a
15:58
strong warrior facing forward yeah using
16:02
that something in front of you alright
16:05
everyone feeling strong good alright
16:09
everyone so we're going to shake out our
16:11
legs and we will start cooling down our
16:13
bodies a little bit by bringing
16:15
ourselves back down to the earth good
16:19
and since we started with a butterfly
16:20
breath we're going to put our feet
16:22
together and we will start flapping our
16:26
wings like a butterfly mmm nice maybe
16:30
you can think of somewhere special you'd
16:32
like to fly to today in your mind and
16:36
then we'll bring our arms up high
16:39
taking a big breath in exhale leaning
16:43
our body forward just coming over our
16:47
butterfly wings stretching out our legs
16:50
that we were really strong really hard
16:52
in our warrior positions today good and
16:58
then we'll bring our legs out long in
17:00
front of us so you can see your toes
17:02
likes your feet bring your arms up high
17:05
and then we'll exhale folding over our
17:10
legs stretching out you can kind of move
17:15
side to side if you'd like okay and then
17:23
we're going to take one leg and cross it
17:27
over the other and go into a twist again
17:30
kind of like how we started the class
17:32
twisting our bodies
17:37
okay and then we'll switch our legs and
17:40
twist it other side okay
17:47
shake out those legs hopefully we're all
17:49
feeling good and then we're going to
17:52
slowly come down to our backs and we
17:58
will have our knees up and our feet on
18:02
the ground right below our knees and
18:04
we're going to put one arm underneath
18:07
our back and the other one under our
18:09
back in just a second and when our arms
18:12
are under back we'll clasp our hands
18:14
together like this so I'll show you so
18:16
we'll lift up our hips a little bring
18:18
our shoulders and our arms under our
18:20
back and then we're going to lift our
18:23
hips into bridge pose so pushing into
18:28
the earth into the ground with your feet
18:30
let's lift our hips up coming into
18:33
bridge pose good and then from here if
18:37
you want an extra challenge you can try
18:40
to lift one leg up good how's that
18:44
feeling you can place it down take a
18:47
deep breath and then try to let the
18:50
other leg up alright that's gonna prep
18:53
us for our next pose here and we'll
18:56
slowly lower down to the earth good job
19:00
everyone alright so now we're going to
19:04
do the same thing and place our
19:07
shoulders under back a little bit and
19:09
we're going to come up into candle pose
19:12
which is a shoulder stand so we want to
19:14
make sure we're not on our next work
19:15
just on our shoulders so I'll show you
19:17
we're going to bring one leg up and then
19:20
the other I kind of like to kick up into
19:22
it so I'll show you we're going to go 1
19:24
2 3 up like this and I'm on my shoulders
19:30
right now I'm not on my neck so my neck
19:32
it's totally fine and I'm just on my
19:35
shoulders I'm going to squeeze my elbows
19:37
in and then once you're up here in camel
19:40
pose you can have a little bit of fun
19:42
with your legs you can open them up into
19:45
the splits you can do a dance like this
19:51
and go side to side this always feels
19:54
really good when we are upside down like
19:57
this and our feet are over our heads
19:59
it's really good for a relaxation but if
20:03
this is not feeling comfortable you can
20:04
always come out of it so let's go ahead
20:07
and talk our knees in and slowly come
20:11
down how did you guys all do I love that
20:14
one super fun ok so now we're going to
20:19
put our I'm going to come over here so
20:21
you can see me a little bit and I have a
20:23
little bit more room so we are going to
20:27
bring our knees into our chest and give
20:30
a nice tight hug good and we'll bring
20:34
our legs over to the lunch sink of our
20:36
body relax our head down and place our
20:39
right arm out and gaze over our right
20:42
shoulder take it in a nice deep breath
20:46
in and letting it out good one more big
20:57
breath in and let it out okay and then
21:03
we'll bring our knees back to Center and
21:06
move them over to the right side of our
21:08
body looking over our left arm and our
21:11
left shoulder taking two deep breaths
21:13
here
21:14
one and two
21:24
okay and then we'll squeeze our knees in
21:27
one more time giving yourself the
21:29
tightest hug of the day and then take a
21:34
big breath in exhale let it all out and
21:38
we'll lay back in shavasana this is our
21:42
final resting pose and you can imagine
21:47
as you're laying here you can feel your
21:52
heartbeat congratulate yourself or try a
21:57
new poses today you can imagine a little
22:02
butterfly a friendly butterfly at the
22:06
top of your head and you can picture him
22:11
flying down to your nose your right
22:16
shoulder and your left shoulder your
22:21
right hand in your left hand then the
22:27
butterfly maybe lands right on your
22:29
belly and flies down to your right knee
22:33
your left knee and then down to your
22:39
right foot and your left foot and maybe
22:46
this butterfly sends you a friendly wish
22:48
for the day a nice thought for the day
22:53
and then we'll go ahead and take one
22:57
last deep breath in exhale let it all
23:02
out and then we can slowly roll to one
23:08
side and push our bodies up coming back
23:15
into a seated position all right right
23:21
where we started the class and we'll
23:23
take a big breath in and let it out and
23:29
one more big breath and join your hands
23:33
up exhaling bringing your thumbs
23:36
past your forehead your nose and your
23:39
mouth and we will say namaste which
23:44
means that we're honoring the teacher
23:45
and everything around us and especially
23:48
the teacher within ourselves namaste
23:52
thank you everyone
23:54
that was awesome do we have any warriors
23:57
out there I want to be a warrior that is
23:59
awesome really and that was such a great
24:03
lesson we love having you on Rachel I'm
24:05
sure that our viewers want to know how
24:07
to get in touch with you and how to find
24:09
more about mindful circle and you Rachel
24:12
rush they can go to your website mindful
24:14
- circle calm they can also find you on
24:18
Facebook by going to mindful circle FB
24:21
and if they happen to be playing on
24:23
Instagram which is always fun they can
24:25
go to mindful circle and finally you're
24:28
on YouTube you're everywhere the search
24:32
engine mindful circle and you're going
24:34
to show up there we always like to do a
24:37
download and activity sheet so I like to
24:39
show everyone what we're doing this week
24:41
um this is the warrior class and you
24:43
have all the different poses there right
24:45
yes awesome
24:47
so you can guys can go over to once upon
24:49
a story time dot live and you can get
24:52
your free download there is no cost
24:54
absolutely no cost at all and join the
24:56
Kids Corner because you can get your
24:58
copy of tell your own story coloring
24:59
book as well as all the goodies and all
25:01
the downloads and all the coloring and
25:03
activity pages it's free and it keeps
25:05
the fun going long after the classes are
25:08
over I want to thank you I want to thank
25:12
you Rachel we're gonna see you next week
25:13
we have a full week of programming next
25:16
week we have Karen Van Daan blank who is
25:19
going to be coming on Tuesday to read
25:20
her book get this sniff not a great
25:23
title yeah she'll be here with us on
25:25
Tuesday and we'll see Rachel next Friday
25:28
so have a great day everyone
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