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Yoga For Kids with Rachel Rush
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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
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today so let's just jump in and have
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some fun and we'd love to hear from you
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so whether you're here live or on replay
0:07
comment below and say hi we'd love to
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hear from you today we welcome the
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creator of mindful circle
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Rachel rush she's a certified elementary
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mindfulness and yoga teacher 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 families enjoy the
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compassionate and playful energy she
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brings to her classes rachel's goal is
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to help students live in the present
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moment and enjoy life so without further
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ado we welcome Rachel to the show Rachel
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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
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get ready to move and end and and do all
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the different activities that you're
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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
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going to start in a seated position but
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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
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our breath and through movement so today
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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
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have with me a breathing ball today and
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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
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two more just like that big deep breath
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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
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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
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can be on the ground good and then we'll
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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
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directly under our shoulders and our
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knees directly under our hips okay and
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we're going to tighten our tummy muscles
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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
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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
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feels really good on our backs okay and
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then you can kind of twist your spine
4:21
around maybe twist your hips around a
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little bit
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just starting to wake up our spine and
4:27
our bodies today alright and then we're
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going to do our first balancing pose so
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we're going to push our hands into the
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mat and press our right foot back so
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it's straight back and then we'll raise
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our left hand up and tighten those tummy
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muscles and stare down at your mat see
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if you can lift your right leg and your
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left arm at the same time good we'll
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take one more breath here and exhale
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bring your palm and your knee back to
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your mat how was that for you remember
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with balancing poses sometimes it can be
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a little tricky at first but the more we
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practice the easier they'll become and
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the stronger we'll get so let's try that
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on the other side we're going to push
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our left foot back our toes are on the
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mat our right arm is going to come up to
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about shoulder height and then we'll try
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to lift everything up at the same time
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looking up your back leg turning your
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tummy muscles on one more breath and
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place everything back down good we'll
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take one word cat and cow just to
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stretch it out and now we're going to
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push back into downward facing dog
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so we'll push our hands into the mat
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feeling all 10 fingers push into the mat
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tuck our toes and lift our hips up and
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back coming into downward facing dog
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your head is right in between your arms
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and you're staring back at your toes and
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if your knees need to stay bet that's
6:06
totally fine and we're going to bend one
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knee at a time and straighten the other
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leg just stretching it out I call this
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walking our dog and now we're going to
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do a Sun Salutation so well bend our
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knees bring our feet together bend your
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knees and hop to the front of your mat
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good job everyone and then we're going
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to hang down low you can feel your toes
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and just kind of sway
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I decide I decided stretching out your
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low back and your hamstrings these
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muscles behind your legs and we will
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slowly roll up one vertebrae at a time
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very good we'll bring our hands to our
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heart center take a big deep breath here
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congratulate yourself for trying yoga
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this morning and then we'll bring our
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hands down reach up to the sky take a
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big breath in exhale forward fold down
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touch your toes we're going to hop back
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good and then bring our bodies all the
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way down to the earth and bring your
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hands back to about where your ribs are
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and squeeze your elbows in and we'll
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lift our chest up just like a Cobra this
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is cobra pose also called called
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bhagavata and you gave it hiss like a
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Cobra alright and then we're going to
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plant our hands and come back to
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tabletop and we'll push back to downward
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facing dog
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alright everyone take a big deep breath
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here inhaling and exhaling good and then
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we're going to bring our toes together
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and lift our right leg up in the sky
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bring our knee to our nose and step it
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through to our palms good and our back
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toes on the mat our front foot is flat
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and facing forward and we're going to
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rise up putting our hands on our hips
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here and then you can lift your arms up
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to the sky good and we're turning on our
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leg muscles our tummy muscles pushing
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both feet into the mat we're going to
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inhale and exhale twist to the side good
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and we'll inhale bring our arms back up
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this is another balancing pose so it can
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be a little tricky you can always bring
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your feet a little bit closer together
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to help with your balance
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and then we'll exhale twist to the side
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one more just like that inhale arms up
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and exhale twist to the side and then
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we'll bring our hands back to our waist
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here good hope everyone's feeling good
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and then we're going to push off of our
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back leg and come up to the top of our
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mat I'm going to face you but you can be
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just at the top of your mat here and
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we're going to bring our feet together
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and in a balancing pose it's really
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helpful to find something called our
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Drizzy and that is one spot in the room
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usually right in front of you that's not
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moving that you can stare at while
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you're balancing it helps to calm your
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mind so that we're not distracted by
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everything and then our bodies can
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balance better so let's lift our right
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leg up move it to the side placing all
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of your weight into your left foot you
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can even bend it a little and we're
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going to come into tree pose so you can
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either bring your foot down to your
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ankle your calf or your inner thigh here
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just make sure that you don't put your
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foot directly on your knee and our hands
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are on our hips we're trying to balance
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on one foot and if this is comfortable
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for you you can pick one point in the
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room that's not moving it might not be
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the screen or camera and then we'll
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bring our arms all the way up to the sky
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growing our tree branches balancing
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using our focus and if you fall out of
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the pose that's totally fine just
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congratulate yourself for trying and
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then come back into it all right we'll
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bring our hands to our heart center put
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our foot down shake it out a little bit
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and then we're going to try Crescent
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pose on the other side so last time our
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right foot moves forward so this time
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we'll put our left foot forward and our
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right foot back coming into Crescent
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pose again your back leg can be straight
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or a little bit bent turning on our
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tummy muscles we're tucking our
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tailbone down hands are on her hips and
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then we'll reach our arms up to the sky
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inhale exhale twist to the side we'll
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come back for another inhale exhale
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twist to the side and one more how's
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your balancing going inhaling reaching
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up and exhale twisting to the side all
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right so now we're going to place our
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hands on our hips again and then step to
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the top of our mat and we'll try tree
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pose on the opposite leg
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so now we'll place our right foot down
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bring our left leg up bring it out to
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the side and again if this was a little
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tricky for you you can always have your
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foot down on your ankle your calf or
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bring it up to your inner thigh and then
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if that's feeling pretty good you got
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your balance you can bring your hands to
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your heart center and each side might
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feel a little different one side is
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always a little bit easier for me and
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then we'll grow our tree branches up to
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the sky and wave them around and for a
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more of a challenge you can even try to
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look up towards the ceiling okay
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take one more breath here and then we'll
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bring our hands back to our heart center
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and we'll put our foot down and we'll
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kind of shake it out and you can do some
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jumps or hops and just shake out your
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body get some movement in there alright
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so I have another really fun balancing
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pose and we will get to it through
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coming back to our downward-facing dog
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do you remember that pose let's go to
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like really quick so we'll come back to
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down dog or hips are in the sky our
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hands are planted in the mat and you
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will bring our right foot up bring it
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through step it through your palms good
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and we're going to come up to Crescent
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pose one more time and this time we're
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going to put all of our weight into our
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front leg which
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might be your right leg and then we'll
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push off of our back foot to company
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into warrior 3 which is also known as
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airplane pose so some of you might
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already know it so we'll push off of our
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back foot hands are at our heart center
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or on our hips and we're going to lead
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all the way forward finding our drift
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see our point on the ground to stare at
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and we might have our leg here or it
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might be up closer to our height of our
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hips and wherever you are is totally
13:48
fine you can put your hands at your
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heart center together and then you can
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reach your arms out for airplane pose
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you can decide where you're flying to
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today all right and then you can bring
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your foot down kind of wiggle it out can
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you feel that in your front leg whew I
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can definitely feel it okay so let's
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come into Crescent on the opposite side
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now so bring the other leg forward our
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left leg forward and a right leg back
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pushing into the mat with both feet
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having a nice strong core bring our
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hands to our heart center or to your
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hips and we'll start to put our weight
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into our front foot push off of our back
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toes and come into warrior three or
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airplane on the opposite side how does
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it feel on this side maybe it's harder
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maybe it's easier you can always bend
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your front knee a little bit and bring
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your arms out wide like an airplane
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decide where you're flying to today this
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sides a little bit trickier for me and
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then we can come back and wiggle out our
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legs and remember if you fall out of the
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pose that's perfectly fine that just
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means you're trying so great job out
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there you're giving this a go even if
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it's challenging
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remember the more we practice the easier
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it becomes alright everyone so we've
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done tree pose and airplane pose and now
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we're going to come back we're going to
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start bringing it back down we're going
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to come back to our
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on to our hands and our knees and we're
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going to push up into plank pose so you
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can kind of tap your feet on the ground
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wiggle them out and our hands are
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directly under our shoulders we're going
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to push back into a plank pose so we
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want to make sure that we're in a nice
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straight line our heads are looking down
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and this one's a little bit of a
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challenge we're going to put all of our
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weight into our left hand and we're
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going to start to twist on to our side
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and try to bring our arm up balancing on
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our side into side plank this is tricky
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you can always put one leg up here that
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feels a little bit better for me or you
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can bring your knee down and just place
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your leg out there we go and if you're
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in this position you can always lift up
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one leg and try to balance great job
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everyone
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and you can put it down come back to
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your hands and knees maybe take a cat
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and cow to wiggle it out okay so now
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we're going to flip around to the other
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side and we'll try it on our right hand
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so we'll come back up into Flake and
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then we'll place our right palm down
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twist onto our side so the sides of my
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feet are touching the mat bring our arm
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up and again if you want to put your
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knee down and put your leg out here
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that's a little bit easier to start with
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if you'd like to lift your leg up for an
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extra challenge go for it alright nice
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job
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come on back coming into our tabletop
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and we're just going to relax into
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child's pose for a moment so feet are
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together knees are out wide and we sit
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back and just rest our head right on the
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mat relaxing into Child's Pose
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you can take deep breath here just catch
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your breath
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sometimes in yoga we have to remember to
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relax too after we do a lot of movements
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okay so we'll come back up and we have
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one last balancing pose that's really
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fun it's called boat pose so maybe you
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can imagine what that would look like
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how you can turn your body into a boat
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so we will sit facing the front of our
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mat with our feet right under our knees
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maybe just out in front a little bit and
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we're going to put our hands directly
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behind us and we'll start to lift one
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leg at a time so we'll take a big breath
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and we'll lift one leg up and then the
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other turning into a boat and if this is
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feeling good for you you can reach out
18:45
one arm and then the other arm and try
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to balance using your tummy muscles your
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leg muscles everything is working here
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your mind is also working to concentrate
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focus and then you can even grow your
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book you can row your boat and anywhere
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you want to go today or you can just
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leave your hands here or we come back
19:08
here whatever works for you so let's
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bring our feet back down and we'll see
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you another deep breath and we'll try it
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one more time so we can practice this
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pose so hands are back we'll do one leg
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and then the other you can leave a fence
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or you can straighten them and then we
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can do one hand and then the other hand
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if you feel like rolling your boat this
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morning go for it so row we're about
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Halloween right along mm-hmm all right
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place our feet down good job everyone
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okay how does that feel how are these
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balancing poses going for you remember
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that they're all just to try out and to
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practice so we're kind of falling over
19:54
today
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a little hard to balance that's
19:57
perfectly fine it's all about trying it
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so I'm going to invite you to come onto
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your backs now so you will sit back
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slowly slowly lay all the way down onto
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your back
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and we're going to hug our knees in
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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
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pose is called happy baby so we're just
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going to rock back and forth into happy
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baby rocking back and forth
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notice how this feels kind of giving
20:44
your back a little mini massage here
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good and then we'll hug our knees in and
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we'll reach one leg up to the sky and
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then the other kind of stretching them
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out stretching out our hamstrings that
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we worked hard on today good I use this
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way a little bit so you can all see me a
21:06
little bit better and we are going to
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bring our knees into your chest and then
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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
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and now we're going to take one we're
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going to bring our knee
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please you can get hugging your knees
22:22
appreciating yourself and your body will
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take a big inhale and exhale just let
22:29
everything go and lay on your mat this
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is called shavasana I invite you to
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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
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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
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our heart come together and our thumb
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moves past our forehead our nose our
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mouths and lands in our heart center and
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together we'll say namaste which
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recognizes the teacher and everything
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around us and especially the teacher
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inside each and every one of us so
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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
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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