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