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and we love to hear from you so whether
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you're here live or on replay comment
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below and say hi we'd love a thumbs-up
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if you're enjoying the program today's
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mats because everyone deserves to have a
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yoga mat when they're in the show right
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it's an issue they need a mat right
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Rachel they need to be able to
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absolutely are doing their thing and you
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can pick up one over on the Kids Corner
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dot store let me tell you a little bit
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about Rachel for a second before we
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bring her in again let me go ahead and
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do this
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so Rachel created mindful circle to
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bring the practice of mindfulness and
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yoga to families and schools
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it's her goal to help students live in
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the present moment and enjoy life and so
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without further ado we're gonna bring
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Rachel into the show hey Rachel
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thank you so much happy to be here I am
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thrilled that you're here and I know
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that we have a great program for
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everyone today so we're gonna we're just
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gonna just jump right in and if you're
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here with your grandparents your mom or
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your dad your dogs I'm here with my dog
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look get with them because I know we
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have a jam-packed filled activity today
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so Rachel take it away it's all yours
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alright thank you so much
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hi everyone welcome to a yoga class
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about movement and gratitude so let's
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think about what gratitude means
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gratitude is the practice of thinking
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about and appreciating what we're
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grateful for so throughout this class
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we're going to be thinking about all of
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the wonderful things in our life that we
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feel so fortunate and happy to have and
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it can be people places things that we
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have our pets I actually have my dog
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right here too but she's sleeping so
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think about those things as we breathe
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and move through our yoga class today
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all right so we're going to start by
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taking a few big deep breaths in so big
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breath in and let it out
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faint breath in and let it out and last
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one big breath in and let it out all
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right and then we're going to take our
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arms up to the sky interlace our fingers
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and reach up to the sky and really
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stretch your arms you can move side to
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side and think about all of the amazing
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things our arms do for us throughout the
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day so we'll take one hands and drop it
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down reach the other one up and over
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stretching our side body here and then
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we'll come up and switch so maybe your
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arms let you get big hugs to your family
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or help you play sports all right then
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we're going to take a hand to the knee
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reach our opposite arm up place it down
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behind us and twist our spine getting a
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nice stretch here showing some gratitude
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to our bodies thank you about all the
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amazing things our bodies allow us to do
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then we'll take this arm up to the sky
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cross it over to our opposite knee
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switch this hand up and back mad-eye's
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little stretch here and then we're going
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to bring our legs out in front of us and
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we'll stretch the back of our hamstrings
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reaching up and over grabbing your toes
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if you can or if you can just grab your
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ankles or your knees anything is fine
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think about all the amazing things our
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legs lettuce - all day
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they help us walk and run and swim
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what's your legs help you do can you
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think of some and our feet - if you're
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touching your toes your feet all right
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now we'll come back up and let's move to
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our tabletop position
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I love warming up this way
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how typically warm up every yoga class
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so we'll make sure our knees are
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directly under it
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our hands are under your shoulders and
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we'll take a big inhale and bring our
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heart forward and raise our hips back
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and then exhale round your back tuck
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your chin coming into cat pose a few
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more times inhale looking up coming into
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cow exhale around your back coming into
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cat you are more than welcome to make
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animal noises as we do this and we'll
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take a couple more rounds in family how
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does it come into cow
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exhaling as put into cat you can kind of
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take some circles with your hips knees
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move back and around and then we can go
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the other direction alright and then
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we're just going to stretch our leg back
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one leg points backs make some straight
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toes are on the map you can reach your
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augs
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arm forward see if you can lift up
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waking up your tummy muscles your core
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muscles then we'll place it down try
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that on the opposite side so for me it's
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my left leg back toes are on the back
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then I'm gonna feel ready and wait
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bringing up my right arm straight and
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then with my left leg up straight using
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all the muscles in my tummy and then
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we'll put everything back down kind of
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just wiggle it out a little bit okay so
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we're going to start with a Sun
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Salutation and Yogi's all over the world
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salute to the Sun and show their
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appreciation for the Sun because think
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about all of the amazing things that the
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Sun gives us it wakes us up each morning
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it brings flowers and plants it allows
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us to be outside it heats us up and
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keeps us more so maybe think of some
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things some reasons why you
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be grateful for the Sun as we move
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through our Sun Salutation so what we'll
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do first is put our toes on the mat
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press our palms into the mat lift our
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hips up and back coming into downward
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facing dog and here you can just start
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to stretch out pedal out your feet
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bending one knee at a time and then
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we're going to look at our toes bend our
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knees Bend and straighten them a little
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bit and straighten and we're going to
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reach one leg back and bring that foot
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all the way through to the tier palms
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and come into a lunge here and if you
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feel balanced yet already you can reach
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up to the sky and then we'll place our
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hands down and bring that left foot
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forward and we're going to hang out here
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and a forward fold
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just because we're still warming up our
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bodies our hamstrings you can leave your
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knees base and then we're going to lift
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up halfway exhale forward fold inhale
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reach all the way up to the sky saluting
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the Sun here and we can they thank you
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son for everything you give us and then
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you will go ahead and fold down and this
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time we're going to bring our right foot
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back coming into a lunge and you can
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press down into your feet and come up
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rise up into Crescent and then we'll
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bring their palms down to the mat and
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we're going to step back into plank pose
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and we've done this before or this first
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one we're going to lower all the way
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down to your mat are to the ground and
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place your hands right at your wrists
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and then inhale look up press your feet
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into your mat look look forward and then
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we'll put our hands or head back down
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and we'll do that one more time
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our head up good and then we're going to
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press up to tabletop and back to
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downward-facing dog
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all right we're going to try a different
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version of the Sun Salutation moving a
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little bit faster this time so go ahead
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and peddle out those knees stretch out
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your hamstrings give your legs some
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extra love and this time we're going to
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bend our knees and look forward and hop
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to the top of our mat and then we'll
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come into a nice forward fold here
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inhale halfway up exhale where we're
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cold
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inhale come all the way up say thank you
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son
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or something's on you teaching and then
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bring our hips back to our heart center
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and how our hands down at our sides and
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just take a moment in Mountain Pose
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take you deep breaths here all right I
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think we can face forward and I'm going
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to come into tree pose here which might
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be familiar to you if you've followed
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some of my classes so we'll lift up one
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leg lifting our knee up to hip height
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bring it out to the side and then go
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ahead and place your foot either on the
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inside of your thigh either on your calf
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or your ankle wherever you are today is
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perfectly fine and then we'll start by
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putting our hands on our heart center
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and then we can grow our branches nice
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and tall
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you can even sway the breeze a little
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bit you can think about things like
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trees or other things in nature that
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we're grateful for I know I'm really
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grateful for green trees I also live by
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the beach so I'm really grateful for the
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ocean can you think of some things out
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in nature that you're grateful for maybe
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share it with a parent or family member
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I'll go ahead and then we'll bring our
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hands back to heart center in place our
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down let's try it on the other side so
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we'll bring our opposite knee up move it
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out to the side and then place it on the
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inside of our thigh
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cap or ankle and really push into the
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standing foot and then grow your
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branches it can help if you just look at
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one thing in the room that's not moving
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that helps with our balance take a
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breath here you can click around a
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little bit you could be a dancing tree
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decide what kind of tree you are and
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then we'll bring our hands back to our
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heart center and we'll place this flick
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down and maybe shake it out a little bit
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dance around loosen it up alright how's
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everyone feeling okay then we're going
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to bring our legs out wide we're going
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to take a nice stretch here so we'll put
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our hands on our hips and you can bend
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your knees a little bit here to feel it
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out and then we will pull down and
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stretch our legs and our back you can
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kind of sway side to side here just like
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you did in earth other forward fold and
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then we're going to place our hands on
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the ground come up halfway and then come
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all the way back down hands on our hips
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well lift up and then hop our feet
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together on the count of three one two
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three all right and then maybe even hop
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back down and back in take a few
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different hops and whatever just for fun
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okay nice job everyone
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so let's come back to the top of our
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back and we're going to take one last
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Sun Salutation do you remember how to do
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it there's two different kinds so what
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I'm going to do the one that moves a
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little bit faster through today so well
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how are you guys that our heart center
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in email right oh thanks the Sun for
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everything it gives us back so forward
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fold inhale halfway
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and then we're going to place our hands
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on the mat you can hop back or step back
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into plank pose and then we're going to
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lean forward come all the way down and
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this time I'm going to add an extra
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challenge you can either come up to
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Cobra or you can push your hands up and
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my whole body is off the ground just my
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hands and my feet around the ground
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coming into upward facing dog I'll tuck
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my toes and press back into downward
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facing dog
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alright that one felt really good at
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stretching out and then I'm going to
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bend my knees pop to the top of my back
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come into a forward fold inhale halfway
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lift up exhale forward fold and inhale
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come all the way up our last salute to
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the Sun thank you so much son and put
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our hands on our heart center Oh taking
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a nice deep breath here how's everyone
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doing with their Sun Salutations okay so
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we're going to do a couple more poses
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before we cool down so we're going to
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take our right leg and bring it back and
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come into our warrior two pose and in
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this pose and I feel so strong I feel
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like a warrior and maybe think about a
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couple things you're grateful for about
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yourself what makes you you maybe you
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like that and you have a big heart or
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that you're a good friend or that you
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work really hard I bet you can think of
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a few things good and then we'll bring
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our hands to our hips and step back to
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our mat let's try it on the other side
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so we'll step back with our left foot
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I'm going to switch sides if you guys
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can see me and we'll come into warrior
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on the opposite side and maybe think
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about someone else in their life who's
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really strong and who helps you out
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maybe this is someone who's a good
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friend or role model for
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you think about what you really
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appreciate it out them good and then
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we'll bring our toes back to face
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forward and again we're going to hop
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back up good and we'll come to the top
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of our mat and slowly come down to a
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seated position and we can sit and put
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our feet together and butterfly pose you
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can flap your wings if you'd like how's
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your heart rate can you feel it beating
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fast so we cool down we're going to slow
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down our heart rate calm our bodies and
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our minds good you can go back and forth
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five weeks and then we're going to bend
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our knees and slowly lower all the way
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down to our nuts and you can hug your
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knees into your chest and then grab your
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feet coming into happy baby
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giving your back and your spine a little
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massage here and then we'll hug our
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knees in and twist them to one side and
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then reach your arm out to the opposite
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side and gaze over that shoulder looking
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at your hand and your fingertips take
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you a nice deep breath here and then
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we'll and then we're going to bring our
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knees other side then look over the
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opposite shoulder bring our knees back
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in give ourselves a nice little hug here
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and then you can the bring your legs up
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and you can come out some button here
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and you can either bring your legs out
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wide or you can kick them one at a time
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feeling the strength
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legs in your core looking up at your
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toes and then you can squeeze your knees
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and really take one of our time giving
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yourself a nice little hug
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thank you yourself for coming yoga today
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and I will take one more deep breath in
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and on your exhale you can just let
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everything go and lay on your back to
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get a nice deep breath in and out
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feeling your head relaxed on the back
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your shoulders and their arms your hands
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relaxing on the ground
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fill your belly relax your hips your
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legs your angles and your feet
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I'm just noticing how you feel after
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movement after thinking about what
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you're grateful for need a couple more
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reps here you can even place one hand on
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your heart and one hand on your belly to
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feel your breath and then we'll slowly
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roll to one side and push up into a
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seated position and we can have our
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hands on our knees and we'll take
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another deep breath and reach our arms
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up and exhaling our youngest one around
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and just take a moment here at a meaty
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thing about three things you're grateful
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for for me I'm thinking about my dog
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Ruby and still grateful for her I'm
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grateful for the practice of yoga and
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I'm grateful for my family so maybe you
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can think of a few things and maybe you
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can even share these later with your
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family or write them down in a journal
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so we'll take one more deep breath in
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reaching our hands up overhead joining
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our palms together and moving their
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hands cut her forehead nose our lips and
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landing in our heart center and together
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we'll say namaste I love that that was
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that you all I could think of though is
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you know downward dog and my dog over
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there and I love the whole that idea of
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gratitude I mean every day when I wake
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up in the morning I actually do a
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gratitude journal and I do that at night
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before I go to bed is
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so that I think about what I was
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grateful for the day and one of the
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things that we do each and every week is
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we have a download and activity sheet
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that you can go over to Once Upon a
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story time dot live and pick up your
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absolutely free copy of I am grateful
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for from Rachel rush from mindful circle
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and I want to thank you for that Rachel
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people are always asking us how do we
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get in touch with all of our wonderful
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wonderful guests that are on the show
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and and how do we get in touch with
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Rachel so we're going to give them some
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ways to get in touch with you they can
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go to Facebook and put in mindful circle
21:10
FB and they'll find you there and if
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they have to be Instagram people they
21:15
can go over to Instagram and put mindful
21:17
circle and finally you have a YouTube
21:20
channel and the best thing to do is go
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over to YouTube put YouTube in the top
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and search for it and Rachel is going to
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show up
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we always appreciate everyone being here
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we know that you have a choice and you
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chose to spend it with us
21:33
today we invite you to join us every
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Tuesday through Friday for 10:30 a.m.
21:37
Pacific time 1:30 p.m. Eastern Time for
21:41
this wonderful interactive programming
21:42
we have a great show for you next week
21:45
on Tuesday we're welcoming Derek Taylor
21:48
Kent and he is going to be reading from
21:51
his book dinosaur Derby doesn't that
21:54
sound like fun
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I wanted it does it's fun so I hope that
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you join us next Tuesday for the start
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of a wonderful week go out and give
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somebody an awesome day and
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