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00:00Let's all come to seated criss-cross please, applesauce.
00:24And I want you to imagine actually at the front of your mat you have a glue stick, and
00:29I want you to pick the glue stick up, and I want you to take out your hand, and I want
00:34you to put the glue all over your hand.
00:38And then you're going to rub your hands back and forth, and you're going to lift up your
00:43bottom and you're going to place the glue onto your bottom.
00:47And then you're going to glue your bottom to your yoga mat.
00:51That's it.
00:52Now imagine to the top of your head that there's a string, and it's connected to the ceiling
00:55and very gently it's pulling you up, and you're going to sit up really tall on your
00:58body.
00:59That's it.
01:00Yeah, like a puppet.
01:01Exactly.
01:02So sitting up tall and then reach one hand into the air.
01:05And how many points are on a star?
01:08Five.
01:09And how many fingers are on this hand?
01:12Spread your fingers wide like a star.
01:13That's it.
01:14Good.
01:15And then reach your other hand and sit up really tall and spread them really wide.
01:18And we're going to start with our breathing today.
01:20You're going to take these hands and wrap them around your ribs, up higher with your hands.
01:25The ribs are up here.
01:26Do you feel those bones?
01:27Yeah?
01:28Okay.
01:29So we're going to feel those bones as we breathe.
01:31So take a big breath in through your nose.
01:35Open your mouth, breathe out.
01:38Two more times.
01:39Observe how that feels.
01:41Breathe in.
01:42Breathe out.
01:47One more time.
01:48Big breath in.
01:49Breathe out.
01:54Very good.
01:56And what happened when you took the breath in through your nose?
02:00And what happened when you let the breath out?
02:02It went smaller.
02:03Okay.
02:04So reach those hands back into the air.
02:07Star fingers are bright.
02:09And this time we're going to make pretend headphones around your ears and we're going
02:13to do sounding breath.
02:15The same thing in through the nose, out through the mouth, but listen to what it sounds like.
02:19So wrap your hands tight.
02:21Good.
02:23Take a full deep breath in.
02:25Open your mouth, breathe out.
02:29Breathe in.
02:30Out.
02:31Again, big breath in.
02:38Hands in the air.
02:39What did you hear?
02:43Who can tell me, raise your hand, what do you do in yoga class?
02:50We did our breathing, right?
02:52So breathing's a part of yoga.
02:54Very good.
02:55What else do we do in yoga?
02:56Yes, Ryder?
02:57Relaxation.
02:58Relaxation.
02:59And what do we do all in the middle?
03:02So we start with breath, we end with relaxation.
03:05What do we do before relaxation after breathing?
03:08Where are we going next?
03:11Yoga poses, right?
03:14We do all our poses.
03:16Okay.
03:17So we're going to start today with a pattern and we're going to start in rock pose.
03:21And rock pose is our most important pose.
03:24So you're going to come on to your hands and knees.
03:26You're going to take your knees really wide, touch your toes together, bring your bottom
03:32to your heels and rest your forehead on the ground.
03:35Open your eyes.
03:36And what color is your yoga mat?
03:38Okay.
03:39Now, imagine your breath would fog it up like a mirror.
03:42Breathe in through your nose.
03:44Open your mouth, breathe out.
03:46Good.
03:47Again, breathe in through your nose.
03:50Open your mouth, breathe out.
03:52Very good.
03:53Look up towards your fingers and we're going to come make a table.
03:57Now if I had a really hot glass of water, would you want your table to be strong?
04:01Yes.
04:02So make your spine nice and straight.
04:05That's it.
04:06And tuck your toes.
04:07Very good.
04:08And then we're going to go into cow and cat pose next.
04:10What sound does a cow make?
04:13And what sound does a cat make?
04:15Very good.
04:16So cow looks like this.
04:17Moo.
04:20And cat looks like this.
04:22Meow.
04:24And then you're going to go back to your rock pose.
04:27Breathe in through your nose.
04:29Open your mouth, breathe out.
04:32Breathe in through your nose.
04:34Open your mouth, breathe out.
04:36Look up.
04:37Table pose.
04:38So we're making a pattern.
04:39We're repeating the poses.
04:41Cow.
04:42Moo.
04:43Cat.
04:44Meow.
04:46Rock.
04:47Take a big breath in.
04:49Open your mouth, breathe out.
04:52One more time.
04:53Big breath in.
04:54Open your mouth, breathe out.
04:56Good.
04:57Repeat the poses with me, please.
04:59Table.
05:02Cow.
05:05Cat.
05:08Rock.
05:10Breathe in.
05:11Open your mouth, breathe out.
05:14Beautiful job.
05:15One more time.
05:16Big breath in.
05:17Open your mouth, breathe out.
05:19That's it.
05:20Look up towards your fingers.
05:21Now we're ready for our yoga poses.
05:23Tuck your toes.
05:24Can you wag your dog tail?
05:25That's it.
05:26We're going to make an upside down V shape.
05:28You're going to lift your dog tail up towards the sky.
05:31Stretch your dog legs.
05:33And can you walk your doggy?
05:34Bend your knee side to side.
05:36That's it.
05:37And then can you shake your dog tail?
05:39Wag your hips.
05:40That's it.
05:41And then look up towards your star fingers.
05:43And very slowly, you're going to walk your hands back.
05:47Bend your knees.
05:48Touch your toes.
05:50That's it.
05:51And then take your hands to opposite elbow.
05:53We call this rag doll.
05:54So it's like you don't have any bones.
05:56You're floppy.
05:57And your head hangs heavy like a coconut would hang from a tree.
06:01That's it.
06:02And then very slowly, your head is going to be the last thing
06:04to come up.
06:05Bring your hands to your hips.
06:06Tuck your chin to your chest.
06:07And then slow, slow motion up to stand.
06:10Head is last.
06:11Good job.
06:15Welcome to yoga.
06:17How do you feel?
06:18Great.
06:19OK.
06:20Better.
06:21Come forward to the front of your mat.
06:23We're going to start in mountain pose for our standing poses.
06:26So a lot of our yoga poses are like different animals,
06:30different things in nature.
06:32So we're going to start in mountain pose.
06:35And if you were a mountain, would you be strong?
06:38Yes.
06:39So let's be strong.
06:40Lift up your legs and place them back down.
06:42That's it.
06:43Check your legs.
06:44Are they strong?
06:45Now touch your shoulders and touch the top of your head.
06:48That's the peak of your mountain.
06:50Touch your eyes.
06:51Touch your shoulders.
06:53Now touch your shoulders to your ears.
06:55And then roll your shoulders onto your back.
06:57That's it.
06:58Stand strong.
06:59Be steady.
07:00Can you breathe in?
07:01Open your mouth and breathe out.
07:05Very good.
07:07Warrior I pose.
07:09So are warriors strong?
07:11Yes.
07:12So you want to be really strong, just like your mountain.
07:14Can you raise your right hand into the air?
07:16That's it.
07:17And can you step your right foot forward?
07:19That's it.
07:20And then your left foot is going to step back.
07:23That's it.
07:24And then make two fists.
07:26And imagine those were headlights on your hips.
07:28And you want to shine them forward.
07:30And then bend just your front knee.
07:32That's it.
07:33And then take a big breath in and reach your warrior arms up.
07:37That's it.
07:38And then can you show me how strong you are?
07:41Good.
07:42Can you be peaceful?
07:43That's it.
07:44Take a big breath in.
07:45Reach your arms up.
07:47And in one strong, steady step, back to mountain.
07:52Breathe in.
07:53Breathe out.
07:54And what we do on one side of our body, we do on the other.
07:57So where's your left side of your body?
08:00That's it.
08:01Where's your left side?
08:02Step your left foot forward.
08:05Step your right foot back.
08:07Put those headlights on your hips.
08:10Shine your hips forward.
08:12Bend into your front knee.
08:14That's it.
08:15Reach your arms up.
08:17Can you show me your peaceful warrior?
08:20Can you show me your strong warrior?
08:24Nice.
08:25Breathe in.
08:26Reach your arms up.
08:27Good.
08:28Step back.
08:29Mountain.
08:30Take a big breath in.
08:32Big breath out.
08:35Standing in mountain pose, please.
08:38Lift your toes up and wiggle your toes.
08:41And what do roots to a tree do?
08:44Give food?
08:45And what were you saying?
08:47Habit stand.
08:48Habit stand.
08:49So can you stand strong in your tree pose?
08:51Bring your hands to your hips.
08:53Where's your right side?
08:55You're going to take your right foot like a kickstand
08:57right to the inside of your leg.
08:59That's it.
09:00And then bring your hands to your hips
09:02and use your eyes to help you focus.
09:05And when you feel strong and steady,
09:07bring your tree branches to your center.
09:10That's it.
09:11And then when you feel strong and steady,
09:13see if you can grow your tree branches.
09:18And then allow your arms to open.
09:21That's it.
09:22And then can you allow your leaves to fall?
09:27And step back.
09:28Mountain.
09:29That's it.
09:30Take a big breath in.
09:31Take a big breath in.
09:32Big breath out.
09:34If we did our right side, what side are we on?
09:37Left side.
09:38So left hand into the air.
09:40Hands on your hips.
09:41That's going to help you to be balanced.
09:43Foot like a kickstand.
09:45Then when you feel strong and steady,
09:47your eyes are helping you to focus and balance.
09:50Bring your hands towards your center.
09:53And then imagine that it's springtime
09:56and your branches grow.
09:58And in the summer, they feel full.
10:02Good.
10:03And in the fall, your leaves fall.
10:07Step back.
10:09Mountain.
10:10Take a big breath in.
10:12Big breath out.
10:14So step back to mountain.
10:16Bring your hands to your side.
10:17Take a big breath in.
10:19Big breath out.
10:21Very good.
10:22So now I'm going to ask that you step your feet open.
10:27And you are going to turn into a frog.
10:29Can you take your hands high into the air?
10:31So Kai, I need you to face forward
10:33towards me on the front of your mat.
10:35And then you're going to bring your hands
10:37towards the inside of your legs.
10:39That's it.
10:40And you're bending your knees.
10:41And then frogs live where?
10:43Feet.
10:44Yep.
10:45And they like to sit on what?
10:47Legs.
10:48Okay.
10:49So we're going to hop forward.
10:50Two hops.
10:51Stay on your yoga mat, okay?
10:53Ready?
10:54Hop one.
10:57Hop two.
10:59Good.
11:00And then you're going to hop back, too.
11:02Are you ready?
11:03Hop.
11:04Good.
11:05Hop back again.
11:06Very good.
11:07Take a big breath in.
11:08Big breath out.
11:10And then you're going to come through to a seat
11:12and let the soles of your feet touch together.
11:15And you're going to come forward
11:16towards the front of your yoga mat, please.
11:19Can you get out your peace fingers?
11:22And can you wrap your peace fingers
11:24around your big toes with your thumbs on top?
11:26Placing your feet together,
11:27can you sit up tall on your body?
11:29And the life cycle of a butterfly is what?
11:38Egg, caterpillar, chrysalis, then butterfly.
11:44We're going to fold forward
11:45like we're inside of our chrysalis.
11:49Very good.
11:50Take a full, deep breath in.
11:52Open your mouth.
11:53Breathe out.
11:54Gorgeous breathing.
11:55Sit up nice and tall in your body.
11:57That's it.
11:58And then we're going to take our hands to our side
12:00and we're going to stretch our legs out long in front of us.
12:03And can you point your toes?
12:05And can you flex your toes?
12:07And can you take a big breath in
12:09and reach your arms up really high?
12:11And as you breathe out,
12:12you are going to forward fold.
12:15Feel that big stretch in your legs.
12:17Take a big breath in.
12:18Big breath out.
12:20Very good.
12:21Breathe in.
12:22Reach your arms up.
12:23Reach your arms up.
12:24Breathe out.
12:25And bring your hands down.
12:27You're going to cross your legs,
12:28hands in your lap,
12:29and I'll know you're ready for the directions next.
12:31Very good.
12:32Rain, the direction for you
12:33is that I would like you to come and sit
12:35next to Olivia on her mat.
12:37And Ryder, the direction is for you
12:39is I'd like you to come sit next to Kai.
12:42That's it.
12:43And we're going to do a partner pose.
12:45And does everyone remember tree pose?
12:47Yes.
12:48Okay, we're going to do partner tree pose together.
12:50So you're going to stand up on your yoga mats.
12:52That's it.
12:53And you're going to face towards one another.
12:56That's it.
12:57Standing up, please.
12:58And you're going to face towards one another.
13:00So you want to be facing this way.
13:02That's it.
13:03And then, remember,
13:04your legs have to be strong like the what part of a tree?
13:09Trunk.
13:10The trunk.
13:11Very good.
13:12So, standing next to one another,
13:14you want to open your feet into mountain pose.
13:17That's it.
13:18And Olivia, you can come in
13:19a little bit closer towards rain.
13:21That's it.
13:22And then,
13:23can you raise your outside arm into the air?
13:26That's it.
13:27Put it down.
13:28And then,
13:29can you raise your inside arms into the air?
13:31Very good.
13:32Put them down.
13:33So we're going to use
13:34the outside and inside language for this pose, okay?
13:37So, you're going to take your outside leg
13:40like a kickstand to the...
13:43Yep.
13:44So this leg and this leg.
13:45That's it.
13:46And then,
13:47you're going to reach your outside arms
13:49high into the air.
13:50That's it.
13:51And your inside arms.
13:53So, Kai,
13:54you need to scooch a little bit over
13:55so that Ryder can have a little room.
13:57There you go.
13:58So, it's like your tree branches connect.
14:01That's it.
14:02And then, take a big breath in.
14:04Big breath out.
14:06Very good.
14:07Bring your hands down.
14:08Step back to mountain.
14:09And then, you get to switch.
14:10So, Ryder,
14:11you're going to go to the other side of Kai.
14:13And,
14:14rain,
14:15you're going to go to the other side of Olivia.
14:16That's it.
14:17Facing forward.
14:18And then,
14:19you're going to take your outside leg.
14:20So, outside leg.
14:22Olivia,
14:23other outside leg.
14:24That's it.
14:25And then,
14:26you're going to breathe in
14:27and reach your arms up,
14:28joining your hands.
14:30That's it.
14:31Take a full deep breath in.
14:33Deep breath out.
14:35Bring your hands down.
14:37Double high five your partner.
14:38Say, thank you.
14:40Yay.
14:41Go back to your own yoga mat, please.
14:44And you're going to come
14:45all the way down to a seat.
14:48And we're going into relaxation.
14:51So, you are going to lie
14:52onto your back.
14:56Good.
14:58And then,
14:59you're going to bring your hands
15:00onto your belly.
15:02And I want you to imagine
15:03that inside of your belly
15:04you have a balloon.
15:06And your only job
15:07is to blow the balloon up
15:08with your breath.
15:10So, you're going to breathe in
15:11and fill your belly
15:12full of air.
15:13It's going to rise up
15:14towards the ceiling.
15:16And then,
15:17you're going to breathe out
15:18and deflate your balloon.
15:19Relax your belly down.
15:22Good.
15:23Again, breathe in.
15:24Fill your belly full.
15:25Let it rise up.
15:27Breathe out
15:28and relax your belly down.
15:31Good.
15:32So, you can keep your hands
15:33on your belly
15:34or you can bring your hands
15:35down to your side.
15:37And you're going to allow
15:38your eyes to close.
15:41And you're going to become
15:42as calm,
15:44as quiet,
15:45as still
15:47as you can become.
15:50And as you become calm,
15:52quiet,
15:54and still,
15:56you feel as though
15:57you could fall asleep.
16:04Just allow
16:06your breath to come in,
16:08your breath to go out.
16:11Nowhere to be
16:12except right here.
16:15Breathing in.
16:18Breathing out.
16:45Breathing in.
16:47Breathing out.
16:49Breathing in.
16:51Breathing out.
16:53Breathing in.
16:55Breathing out.
16:57Breathing in.
16:59Breathing out.
17:01Breathing in.
17:03Breathing out.
17:05Breathing in.
17:07Breathing out.
17:09Breathing in.
17:11Breathing out.
17:13Breathing in.
17:15Breathing out.
17:17Breathing in.
17:19Breathing out.
17:21Breathing in.
17:23Breathing out.
17:25Breathing in.
17:27Breathing out.
17:29Breathing in.
17:31Breathing out.
17:33Breathing in.
17:35Breathing out.
17:37Breathing in.
17:39Breathing out.
17:41Breathing in.
17:43Breathing out.
17:45Breathing in.
17:47Breathing out.
17:49Breathing in.
17:51Breathing out.
17:53Breathing in.
17:55Breathing out.
17:57Breathing in.
17:59Breathing out.
18:01Breathing in.
18:03Breathing out.
18:05Breathing in.
18:07Breathing out.
18:09Breathing in.
18:11Breathing out.
18:13Breathing in.
18:15Breathing out.
18:17Breathing in.
18:19Breathing out.
18:21Breathing in.
18:23Breathing out.
18:25Breathing in.
18:27Breathing out.
18:29Breathing in.
18:31Breathing out.
18:33Breathing in.
18:35Breathing out.
18:37Breathing in.
18:39Breathing out.
18:41Breathing in.
18:43Breathing out.
18:45.
19:15So if your hands fell off of your belly, you're going to bring your hands back onto your belly.
19:40Take a full deep breath in, fill your belly full, full, full, let it rise up.
19:45Big breath out, relax your belly down.
19:48Very good.
19:49One more time.
19:50Big breath in, fill your belly full.
19:52Deep breath out, relax your belly down.
19:56And then very, very gently begin to wiggle your toes and softly wiggle your fingers.
20:04You're going to reach your arms up and overhead, draw your legs together.
20:07Take a big stretch from the tips of your fingers to the tips of your toes.
20:10That's it.
20:12And then you're going to roll over onto your side and then very gently come all the way
20:18back up to seated, crisscross applesauce legs at the top of your mat.
20:24Good.
20:25And then we're going to end with our ocean breath.
20:27So you're going to take a big breath in, clap your hands up and overhead.
20:32Open your mouth, breathe out.
20:35Thank you for class today.