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Yoga For Kids with Rachel Rush
May 23, 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
- we have some great activities for you
0:02
today so let's just jump in and have
0:03
some fun and we'd love to hear from you
0:05
so whether you're here live or on replay
0:07
comment below and say hi we'd love to
0:10
hear from you today we welcome the
0:13
creator of mindful circle
0:15
Rachel rush she's a certified elementary
0:18
mindfulness and yoga teacher she created
0:21
mindful circle to bring the practice of
0:23
mindfulness and yoga to families and
0:25
schools through this work she guides
0:27
students to connect with themselves and
0:29
the world around them families enjoy the
0:31
compassionate and playful energy she
0:33
brings to her classes rachel's goal is
0:36
to help students live in the present
0:38
moment and enjoy life so without further
0:41
ado we welcome Rachel to the show Rachel
0:43
how are you how are you doing great
0:45
thank you well we're thrilled to have
0:48
you on and I know that everyone's gonna
0:49
get ready to move and end and and do all
0:54
the different activities that you're
0:55
gonna do so everyone stand up with
0:58
whoever you came with it but your mom
1:00
and dad make them stand up to because or
1:02
sit down as the case may be right now
1:04
but we want you to join in as Rachel
1:07
leaves us and some amazing activities so
1:10
are you ready Rachel yes I'm ready to go
1:12
here we go all right hi everyone thanks
1:16
so much for joining so we're actually
1:19
going to start in a seated position but
1:21
if you're standing come sit down either
1:24
on the floor or if you have a yoga mat
1:26
with you today and today's class is a
1:29
balancing class so in yoga we are
1:32
connecting our mind and our body with
1:35
our breath and through movement so today
1:39
when we're doing balancing it's going to
1:41
help us improve our focus our resilience
1:45
and also it will help to calm our bodies
1:48
all right so let's begin with some deep
1:51
breaths when we take deep breaths we're
1:53
able to calm our minds and get present I
1:56
have with me a breathing ball today and
1:59
it represents our diaphragm which is
2:02
inside our chest as it expands and
2:04
contracts so we'll take a big deep
2:07
breath in and let it go
2:11
two more just like that big deep breath
2:14
in and let it go one more deep breath in
2:21
and let it go alright so now that we are
2:28
present we're going to stay seated and
2:32
just inhale reach our arms up high
2:35
flip our palms up to the sky and then we
2:39
will exhale to the side and come back up
2:44
exhale to the other side and come back
2:49
up and then we'll bring our hands to our
2:52
knees and we will put one hand on our
2:55
knee and twist to the opposite side
2:58
stretching out our spine and our backs
3:02
and we'll come back to Center shake it
3:06
out a little bit and then we'll do that
3:07
on the opposite side so stretching out
3:10
our backs a nice twist your back hand
3:13
can be on the ground good and then we'll
3:16
come back to Center and kind of shake it
3:18
out alright so now I invite you to come
3:21
to tabletop position which looks just
3:23
like this we will have our hands
3:28
directly under our shoulders and our
3:31
knees directly under our hips okay and
3:36
we're going to tighten our tummy muscles
3:38
our core muscles and then we will arch
3:41
our back and bring our heart floor we're
3:43
coming into cow pose
3:46
and then we'll exhale round your back
3:49
tuck your chin and looking at our knees
3:51
coming into cat pose so we'll need a few
3:56
animals along the way today so if you
3:58
feel like making any animal noises at
3:59
home feel free so we'll inhale again our
4:03
Keener back coming into cow exhale
4:06
rounding coming into cat and we'll do
4:10
that a couple more times you can do it
4:12
on your own or follow my movements it
4:16
feels really good on our backs okay and
4:19
then you can kind of twist your spine
4:21
around maybe twist your hips around a
4:23
little bit
4:25
just starting to wake up our spine and
4:27
our bodies today alright and then we're
4:32
going to do our first balancing pose so
4:34
we're going to push our hands into the
4:36
mat and press our right foot back so
4:42
it's straight back and then we'll raise
4:45
our left hand up and tighten those tummy
4:49
muscles and stare down at your mat see
4:51
if you can lift your right leg and your
4:55
left arm at the same time good we'll
4:58
take one more breath here and exhale
5:02
bring your palm and your knee back to
5:04
your mat how was that for you remember
5:07
with balancing poses sometimes it can be
5:10
a little tricky at first but the more we
5:12
practice the easier they'll become and
5:14
the stronger we'll get so let's try that
5:16
on the other side we're going to push
5:18
our left foot back our toes are on the
5:22
mat our right arm is going to come up to
5:24
about shoulder height and then we'll try
5:27
to lift everything up at the same time
5:29
looking up your back leg turning your
5:31
tummy muscles on one more breath and
5:37
place everything back down good we'll
5:40
take one word cat and cow just to
5:42
stretch it out and now we're going to
5:45
push back into downward facing dog
5:47
so we'll push our hands into the mat
5:49
feeling all 10 fingers push into the mat
5:52
tuck our toes and lift our hips up and
5:55
back coming into downward facing dog
5:58
your head is right in between your arms
6:02
and you're staring back at your toes and
6:05
if your knees need to stay bet that's
6:06
totally fine and we're going to bend one
6:11
knee at a time and straighten the other
6:13
leg just stretching it out I call this
6:17
walking our dog and now we're going to
6:21
do a Sun Salutation so well bend our
6:24
knees bring our feet together bend your
6:25
knees and hop to the front of your mat
6:28
good job everyone and then we're going
6:31
to hang down low you can feel your toes
6:35
and just kind of sway
6:37
I decide I decided stretching out your
6:42
low back and your hamstrings these
6:44
muscles behind your legs and we will
6:47
slowly roll up one vertebrae at a time
6:51
very good we'll bring our hands to our
6:54
heart center take a big deep breath here
7:00
congratulate yourself for trying yoga
7:02
this morning and then we'll bring our
7:05
hands down reach up to the sky take a
7:09
big breath in exhale forward fold down
7:12
touch your toes we're going to hop back
7:15
good and then bring our bodies all the
7:19
way down to the earth and bring your
7:21
hands back to about where your ribs are
7:24
and squeeze your elbows in and we'll
7:27
lift our chest up just like a Cobra this
7:31
is cobra pose also called called
7:33
bhagavata and you gave it hiss like a
7:37
Cobra alright and then we're going to
7:41
plant our hands and come back to
7:44
tabletop and we'll push back to downward
7:47
facing dog
7:48
alright everyone take a big deep breath
7:51
here inhaling and exhaling good and then
7:59
we're going to bring our toes together
8:01
and lift our right leg up in the sky
8:06
bring our knee to our nose and step it
8:09
through to our palms good and our back
8:14
toes on the mat our front foot is flat
8:17
and facing forward and we're going to
8:19
rise up putting our hands on our hips
8:22
here and then you can lift your arms up
8:26
to the sky good and we're turning on our
8:29
leg muscles our tummy muscles pushing
8:32
both feet into the mat we're going to
8:35
inhale and exhale twist to the side good
8:40
and we'll inhale bring our arms back up
8:42
this is another balancing pose so it can
8:44
be a little tricky you can always bring
8:47
your feet a little bit closer together
8:48
to help with your balance
8:50
and then we'll exhale twist to the side
8:53
one more just like that inhale arms up
8:56
and exhale twist to the side and then
9:00
we'll bring our hands back to our waist
9:04
here good hope everyone's feeling good
9:07
and then we're going to push off of our
9:09
back leg and come up to the top of our
9:12
mat I'm going to face you but you can be
9:14
just at the top of your mat here and
9:17
we're going to bring our feet together
9:20
and in a balancing pose it's really
9:25
helpful to find something called our
9:26
Drizzy and that is one spot in the room
9:30
usually right in front of you that's not
9:32
moving that you can stare at while
9:35
you're balancing it helps to calm your
9:37
mind so that we're not distracted by
9:39
everything and then our bodies can
9:42
balance better so let's lift our right
9:45
leg up move it to the side placing all
9:49
of your weight into your left foot you
9:51
can even bend it a little and we're
9:53
going to come into tree pose so you can
9:55
either bring your foot down to your
9:57
ankle your calf or your inner thigh here
10:02
just make sure that you don't put your
10:04
foot directly on your knee and our hands
10:08
are on our hips we're trying to balance
10:10
on one foot and if this is comfortable
10:15
for you you can pick one point in the
10:17
room that's not moving it might not be
10:19
the screen or camera and then we'll
10:22
bring our arms all the way up to the sky
10:24
growing our tree branches balancing
10:29
using our focus and if you fall out of
10:32
the pose that's totally fine just
10:35
congratulate yourself for trying and
10:37
then come back into it all right we'll
10:40
bring our hands to our heart center put
10:42
our foot down shake it out a little bit
10:45
and then we're going to try Crescent
10:47
pose on the other side so last time our
10:50
right foot moves forward so this time
10:52
we'll put our left foot forward and our
10:55
right foot back coming into Crescent
10:57
pose again your back leg can be straight
10:59
or a little bit bent turning on our
11:01
tummy muscles we're tucking our
11:03
tailbone down hands are on her hips and
11:06
then we'll reach our arms up to the sky
11:10
inhale exhale twist to the side we'll
11:14
come back for another inhale exhale
11:18
twist to the side and one more how's
11:21
your balancing going inhaling reaching
11:24
up and exhale twisting to the side all
11:27
right so now we're going to place our
11:30
hands on our hips again and then step to
11:33
the top of our mat and we'll try tree
11:35
pose on the opposite leg
11:37
so now we'll place our right foot down
11:41
bring our left leg up bring it out to
11:44
the side and again if this was a little
11:47
tricky for you you can always have your
11:48
foot down on your ankle your calf or
11:51
bring it up to your inner thigh and then
11:55
if that's feeling pretty good you got
11:57
your balance you can bring your hands to
12:00
your heart center and each side might
12:03
feel a little different one side is
12:06
always a little bit easier for me and
12:07
then we'll grow our tree branches up to
12:10
the sky and wave them around and for a
12:16
more of a challenge you can even try to
12:18
look up towards the ceiling okay
12:21
take one more breath here and then we'll
12:25
bring our hands back to our heart center
12:27
and we'll put our foot down and we'll
12:30
kind of shake it out and you can do some
12:32
jumps or hops and just shake out your
12:35
body get some movement in there alright
12:38
so I have another really fun balancing
12:40
pose and we will get to it through
12:43
coming back to our downward-facing dog
12:45
do you remember that pose let's go to
12:47
like really quick so we'll come back to
12:50
down dog or hips are in the sky our
12:52
hands are planted in the mat and you
12:57
will bring our right foot up bring it
13:02
through step it through your palms good
13:05
and we're going to come up to Crescent
13:08
pose one more time and this time we're
13:11
going to put all of our weight into our
13:13
front leg which
13:16
might be your right leg and then we'll
13:18
push off of our back foot to company
13:21
into warrior 3 which is also known as
13:23
airplane pose so some of you might
13:25
already know it so we'll push off of our
13:28
back foot hands are at our heart center
13:30
or on our hips and we're going to lead
13:33
all the way forward finding our drift
13:35
see our point on the ground to stare at
13:38
and we might have our leg here or it
13:41
might be up closer to our height of our
13:45
hips and wherever you are is totally
13:48
fine you can put your hands at your
13:49
heart center together and then you can
13:52
reach your arms out for airplane pose
13:55
you can decide where you're flying to
13:57
today all right and then you can bring
14:03
your foot down kind of wiggle it out can
14:06
you feel that in your front leg whew I
14:09
can definitely feel it okay so let's
14:12
come into Crescent on the opposite side
14:14
now so bring the other leg forward our
14:16
left leg forward and a right leg back
14:19
pushing into the mat with both feet
14:23
having a nice strong core bring our
14:27
hands to our heart center or to your
14:29
hips and we'll start to put our weight
14:32
into our front foot push off of our back
14:35
toes and come into warrior three or
14:38
airplane on the opposite side how does
14:42
it feel on this side maybe it's harder
14:45
maybe it's easier you can always bend
14:47
your front knee a little bit and bring
14:50
your arms out wide like an airplane
14:53
decide where you're flying to today this
14:57
sides a little bit trickier for me and
14:59
then we can come back and wiggle out our
15:03
legs and remember if you fall out of the
15:06
pose that's perfectly fine that just
15:08
means you're trying so great job out
15:11
there you're giving this a go even if
15:13
it's challenging
15:14
remember the more we practice the easier
15:16
it becomes alright everyone so we've
15:19
done tree pose and airplane pose and now
15:24
we're going to come back we're going to
15:25
start bringing it back down we're going
15:28
to come back to our
15:29
on to our hands and our knees and we're
15:36
going to push up into plank pose so you
15:39
can kind of tap your feet on the ground
15:41
wiggle them out and our hands are
15:44
directly under our shoulders we're going
15:46
to push back into a plank pose so we
15:50
want to make sure that we're in a nice
15:51
straight line our heads are looking down
15:53
and this one's a little bit of a
15:55
challenge we're going to put all of our
15:58
weight into our left hand and we're
16:04
going to start to twist on to our side
16:06
and try to bring our arm up balancing on
16:10
our side into side plank this is tricky
16:13
you can always put one leg up here that
16:15
feels a little bit better for me or you
16:18
can bring your knee down and just place
16:20
your leg out there we go and if you're
16:23
in this position you can always lift up
16:26
one leg and try to balance great job
16:31
everyone
16:32
and you can put it down come back to
16:37
your hands and knees maybe take a cat
16:40
and cow to wiggle it out okay so now
16:44
we're going to flip around to the other
16:46
side and we'll try it on our right hand
16:51
so we'll come back up into Flake and
16:54
then we'll place our right palm down
16:57
twist onto our side so the sides of my
17:00
feet are touching the mat bring our arm
17:02
up and again if you want to put your
17:05
knee down and put your leg out here
17:07
that's a little bit easier to start with
17:09
if you'd like to lift your leg up for an
17:12
extra challenge go for it alright nice
17:20
job
17:21
come on back coming into our tabletop
17:24
and we're just going to relax into
17:26
child's pose for a moment so feet are
17:29
together knees are out wide and we sit
17:32
back and just rest our head right on the
17:37
mat relaxing into Child's Pose
17:43
you can take deep breath here just catch
17:49
your breath
17:53
sometimes in yoga we have to remember to
17:56
relax too after we do a lot of movements
18:00
okay so we'll come back up and we have
18:04
one last balancing pose that's really
18:07
fun it's called boat pose so maybe you
18:11
can imagine what that would look like
18:12
how you can turn your body into a boat
18:16
so we will sit facing the front of our
18:19
mat with our feet right under our knees
18:21
maybe just out in front a little bit and
18:23
we're going to put our hands directly
18:27
behind us and we'll start to lift one
18:30
leg at a time so we'll take a big breath
18:33
and we'll lift one leg up and then the
18:40
other turning into a boat and if this is
18:43
feeling good for you you can reach out
18:45
one arm and then the other arm and try
18:48
to balance using your tummy muscles your
18:51
leg muscles everything is working here
18:53
your mind is also working to concentrate
18:57
focus and then you can even grow your
19:00
book you can row your boat and anywhere
19:03
you want to go today or you can just
19:06
leave your hands here or we come back
19:08
here whatever works for you so let's
19:10
bring our feet back down and we'll see
19:13
you another deep breath and we'll try it
19:16
one more time so we can practice this
19:18
pose so hands are back we'll do one leg
19:22
and then the other you can leave a fence
19:25
or you can straighten them and then we
19:27
can do one hand and then the other hand
19:29
if you feel like rolling your boat this
19:31
morning go for it so row we're about
19:34
Halloween right along mm-hmm all right
19:38
place our feet down good job everyone
19:44
okay how does that feel how are these
19:47
balancing poses going for you remember
19:50
that they're all just to try out and to
19:52
practice so we're kind of falling over
19:54
today
19:55
a little hard to balance that's
19:57
perfectly fine it's all about trying it
19:59
so I'm going to invite you to come onto
20:02
your backs now so you will sit back
20:05
slowly slowly lay all the way down onto
20:09
your back
20:10
and we're going to hug our knees in
20:14
hugging our knees in and we're going to
20:20
grab the outsides of our feet or if
20:23
that's a little challenging you can grab
20:25
the outside of your shins make sure that
20:28
your back is flat on the ground and this
20:31
pose is called happy baby so we're just
20:33
going to rock back and forth into happy
20:37
baby rocking back and forth
20:40
notice how this feels kind of giving
20:44
your back a little mini massage here
20:46
good and then we'll hug our knees in and
20:50
we'll reach one leg up to the sky and
20:53
then the other kind of stretching them
20:56
out stretching out our hamstrings that
20:58
we worked hard on today good I use this
21:04
way a little bit so you can all see me a
21:06
little bit better and we are going to
21:09
bring our knees into your chest and then
21:12
we'll bring our right knee in and our
21:15
left leg long and we're going to take
21:20
that knee and twist it over our bodies
21:23
using our left hand and then we'll bring
21:27
our right arm out and move gaze over our
21:29
right shoulder twisting out our bodies
21:32
this should feel really nice for you
21:35
we're starting to cool down our breath
21:38
and their minds
21:48
then we'll bring that knee back and
21:51
we'll bring the other
21:55
and then twist that me over and look
21:59
over our left shoulder taking two deep
22:03
breaths here cooling down on our bodies
22:13
and now we're going to take one we're
22:16
going to bring our knee
22:19
please you can get hugging your knees
22:22
appreciating yourself and your body will
22:26
take a big inhale and exhale just let
22:29
everything go and lay on your mat this
22:33
is called shavasana I invite you to
22:36
close her eyes if you feel comfortable
22:37
then just feel your breath maybe your
22:43
heart's beating fast we'll take a big
22:47
deep breath in exhale let your body
22:52
relax into the ground and thank yourself
22:58
for trying
22:59
yoga today we're trying something new
23:03
and for challenging yourself and we'll
23:13
take one more deep breath in and let it
23:19
all go
23:25
spilling our bodies and then we'll start
23:31
to bring our knees up and roll to one
23:34
side
23:36
tucking ourselves rolling on to one side
23:41
and then we'll use our hands to push
23:44
back up to Center come back to a seated
23:48
position where we started right amazing
23:53
job everyone
23:54
we'll take a big deep breath in bringing
23:57
our arms up and exhaling our arms down
24:02
[Music]
24:04
one more just like that
24:06
big breath in arms up our hands come to
24:10
our heart come together and our thumb
24:13
moves past our forehead our nose our
24:17
mouths and lands in our heart center and
24:19
together we'll say namaste which
24:22
recognizes the teacher and everything
24:24
around us and especially the teacher
24:27
inside each and every one of us so
24:29
together we say namaste thank you
24:35
everyone
24:36
oh my gosh how fun was that you're
24:39
amazing Rachel and her thank you and
24:42
you're gonna be coming back every week
24:44
on Friday right to be doing this and so
24:47
we encourage people to join us before we
24:50
get going here I want to first let
24:53
everyone know that we have a download as
24:55
we normally do each week and this is
24:58
from you Rachel's Co once upon a yoga
25:00
time balancing class so this is a follow
25:02
up from the balancing that we did today
25:04
right yes awesome it has all the poses
25:09
on there I love this and so guys you
25:11
want to make sure you go download this
25:12
you go over to once upon a story time
25:14
dot live and look for the once upon a
25:18
yoga time menu item and this download is
25:21
sitting right there all you have to do
25:23
is click the button and it will download
25:24
want to make sure you guys do that and
25:27
while you're doing that I noticed that
25:31
you had a beautiful purple mat over
25:33
there beautiful chrome at so go ahead go
25:36
on to a once upon a story time and go
25:38
and click on the kids corner because we
25:40
have these mats over there so that you
25:42
can do yoga with Rachel with a beautiful
25:46
mat under you as well
25:47
how cool is that I know that you're
25:51
probably wondering how to get in touch
25:53
with Rachel and I'm going to tell you
25:55
that right now
25:56
so Rachel your website is WWF old circle
26:01
comm and if they want to reach out to
26:03
you on Facebook they can do that to make
26:06
sure you put that in the Facebook search
26:08
mindful circle FB and if they want to go
26:12
over on Instagram
26:13
they play on Instagram I know I do I
26:15
know that you do as well they can find
26:17
you at mindful circle and finally they
26:20
can check out your YouTube channel by
26:23
putting in the search mindful circle
26:25
we've got something for everyone over
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there
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so go Rachel out go see what she's got
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to offer she's got so many cool things
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going on especially go check out the
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website and your yeah we love to have
26:37
you join us again next week we invite
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you to join us every Tuesday through
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Friday at 10:30 a.m. Pacific time 1:30
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p.m. Eastern Time for interactive
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programming and we've got a great lineup
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for next week on Tuesday we welcome
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Dennis Matthew who will be reading from
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his book bellow the cello on Wednesday
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we welcome back Heather for some yoga
26:59
for kids on Thursday we welcome Adam
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Newman who will be reading from his book
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how to catch a cold I love that title
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and finally on Rachel on Friday you're
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going to be joining us back for another
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yoga session so I can't wait how about
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you guys I can't wait don't forget to
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check out Once Upon a story time dot
27:18
live and join the kids corner for all
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sorts of great goodies and we have this
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really cool 10 page coloring book how to
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tell a story that you can go grab as
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well Rachel thanks for joining us today
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always a nurse and we'll see everyone
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and next week on our many many programs
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once upon a yoga time see you then
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everyone
#Fitness
#Yoga & Pilates