Family Yoga Class

Transcript

[Music] [Applause] hey there my name's Bren and I couldn't be more excited to be joining Project D the yoga class of 1 million to battle breast cancer to get you ready for the big event May 12th through the 14th enjoy this family yoga class great for all levels and all ages when you're finished check out the other yoga videos or better yet register for project own classes in your area and donate anything you can to help this worthy cause all donations go directly to Susan G Coman practice on so we're going to go ahead and get started seated today and comfortable crisscross legs and I want you to imagine can you imagine that your bottom has glue and can you glue your bottom to your yoga mat that's good and then can you touch the top of your head and I want you to look up towards the ceiling and just for a moment imagine that from the top of your head to the ceiling there's a string and then look forward and help that string pull you up so you can sit up really tall and then reach your hands high into the air and make two really big high five hands very good and then you're going to bring your hands down to the side of your body and we're going to do something called Sunshine arms with ocean breath do you know what the sound of an ocean wave sounds like yeah there there we go okay so together we're going to inhale reach our arms up and then we're going to breathe out good two more times big breath in big breath out one more time big breath in big rolling ocean wave out very good put your hands on your knees and I want you to imagine that your body has turned into a Bumblebee and if you o if you were a bumblebee what sound would a bumblebee make buzz buzz or hum yep so we're going to move our bodies like this like we're bumblebees as we do the humming and it's on the out breath that we hum okay so sitting up tall breathe in through your [Music] nose very good good so we know that that's humming breath I want to add a breath to this and it's flower breath okay because what do bumblebees do with flowers they get the pollen to make the honey that's right so look how we're going to make our flowers we're going to use our hands and you want to put your uh Palms together your pinkies together and your thumbs together so the these are like the petals to your flower and you're going to smell the center of your flower you're going to take a big breath in your shoulder shrug up and then you shrug your shoulders down and you go that's it try that one more time big breath in big breath out very good so this time what's going to happen is we're going to do our Bumblebee and then our bumblebee is going to land on our flower think we can do that okay so sitting up tall hands on your knees take a big breath in through your [Music] nose find your flower ready oh very good job so now this is what's going to happen kiddos you were kids and parents together we're going to all do the humming but kids get to pick the flow and you're going to have parents smell the flow you think you can do that so who's going to pick the flower raise your hand if you're a kid and you're going to pick the flower very good and raise your hand if you're a parent and you're just going to be the Bumblebee okay very good is everyone ready to start I'll know you're ready when you're on cross legs hands on your knees very good sitting up very tall in your body take a big breath [Music] in kids you're going to find your flower and you're going to give it to your [Music] parent o very good okay so now that we've warmed our lungs up with our breathing we're going to do a yoga pose pattern to warm our bodies up okay and we're going to start in rock pose and rock pose looks like this you come onto your mat you take your knees wide you touch your toes together your forehead and your bottom rest towards your heels or you can keep your body up so go ahead and go to rock pose now knees nice and wide the arms are forward you're look looking down towards your yoga mat and I always like to do rock pose is a nice time to connect to breath so let's do an ocean breath here take a big breath in through your nose open your mouth big ocean breath out that's it now look up to your fingers and we're going to make a table next so you're going to come up onto your hands and knees that's it and a good way to measure your legs is just for a minute sit back take two high five hands in the air and make two fists touch them together and then make sure that your fists go between your knees that's it and then you're going to walk your hands forward and spread your fingers wide and let the tops of your feet go flat for a really long spine that's it and then from here we're going to make cow and Cat pose Bianca can you remind me what's a cow sound like moo and Joya can you remind me what does a cat sound like meow so watch the different ways we move our back we can make the sound so cow looks like this we drop our belly we squeeze our shoulder blades we go and then the cat we round our spine and you go me that's it and then you bring yourself back and you go to your rock pose so that's the pattern we're going to do and you breathe take a big breath in big ocean breath out very good so let's repeat the pattern ready table cow cat good and back to rock pose take a deep breath in big ocean breath out that's it last time of the pattern here we go table cow good cat and rock big breath in big ocean breath out that's it now look up to your fingers let's come back to table pose and now that you warmed your body up I'm going to take you into all of our yoga poses next so start by tucking your toes under and then imagine that on your bottom there you have a dog tail and I want you to wag your dog tail that's it very good and then you're going to lift your dog tail up and you're going to stretch your legs and we're going to go to our first downward-facing dog of the day and these little doggies probably need a walk you're going to bend your knee side to side like you're walking your doggy feel a stretch in your legs good and now look up to your hands and slowly walk your hands back and bend your knees a lot so you can touch your fingers to your toes that's it and then from here tuck your chin to your chest like you're looking for your belly button begin to straighten your legs a little bit so that you can bring your hands onto your hips and once your hands onto your hips you're going to roll vertebrae by vertebrae all the way up to [Music] stand welcome to your body so we're going to start in our standing poses in Mountain pose and our mountains strong or weak strong and they're calm and they're still yeah so let's take one leg lift it up and put it down and then take your other leg lift it up and put it down and then touch your shoulders get strong in your shoulders very good and then touch the top of your head that's like the peak to your mountain and bring your hands down to the side of your body very good and let's do a shoulder Circle here so your shoulders go up towards your ears that's right take a big breath in big breath out ah very good so next we have star pose how many points are on a star Bianca five points on a star so we're actually all going to turn to face the side of our yoga mats that's it and then once you're facing the side of your yoga mat you're going to step your feet out so they're a whole entire legs distance apart that's it and so let's count the points of our star this leg is one this leg is two your head is three your arm is four and your other arm is five and I want you just for a moment to imagine like you're the biggest most giant star in the sky spread your arms take a big breath in big breath out very good put your hands on your hips so if we know that there's five points on a star how many points do we have on a triangle three points on a triangle so check it out look at your feet you are going to turn your right foot foot to the front of your mat that's it keep your left toes facing the side of the mat and then you're going to stretch your arms out to a te that's it so your feet are going to be0 one and two and your hand that goes in the air is 3 you're going to take your right hand wave your right hand and you're going to touch your right shin that's it and if you need to bend your front knee go ahead and bend your knee and then look up towards your thumb and turn your palm forward that's it and then take a big breath in big breath out good press into your feet breathing in we're going to come up good job breathing out Bring Your Hands to your hips and then we're going to turn our foot back in that's it and now what we did on one side of our body we're going to do on the other so take your left foot and you're going to turn it to the back of your mat very good following directions and then you're going to reach your arms out to a te and you're going to wave your left hand in the air and touch your left hand towards your shin and then look up towards your thumb you're going to take a big breath in big breath out beautiful triangles press into your feet breathe in you come up breathe out put your hands on your hips turn your foot in bring your star body back that's it let's do one Shooting Star here are you ready like a slow shooting star in the sky you're going to bend your knees a lot you're going to breathe breathe in and a slow shooting star good job hands on your hips turn your right foot back to the front of your mat bend your front knee a lot and in one step are you ready Mountain calm are you breathing Mountain good so the next pose we're going to do is Warrior One pose do you think Warriors are strong or weak strong they're strong that's right so look how this is going to happen where's the right side of your body raise your right hand in the air very good your right foot gets to step forward and your left foot steps back and you can face the front of your mat uh yep there you go and then you want to imagine like if you had headlights on your hips you're shining them forward your back leg gets to stay straight and strong and your front knee bends and that's when you feel your War Warrior strength in your body that's it and then reach one Warrior arm up good job Bianca reach your other arm up and can you show me your strong Warriors oh yeah and then reach your Warrior arms back up take a big breath in and in one step Mountain it calm focused breathing mountains very good other side so if we did our right side what side do we do now left where's your left side of your body cool so your left foot steps to the front of your mat your right foot steps back you make sure that your hips face the front of your mat that's it back leg stay straight and strong you're going to bend your front knee one strong Warrior arm up other strong Warrior arm up very good show me strong warriors on the left side good reach those arms up take a big breath in and as we breathe out Mountain very good breathe in reach your arms up into the air breathe out bend your knees so much that your hands can touch the ground place your fingers flat step yourself back you're in downward-facing dog good take a big breath in big ocean breath out that's it bring your knees to the ground you're in table pose and just for a moment let's take a rest back in rock pose take a big breath in big ocean breath out that's it look up to your fingers and this time I want you to come up to your hands and knees you're going to cross your feet underneath of you it's a little bit tricky and then bring yourself to to Ay right through there we go okay so we're going to do a twisting pose and this is a little tricky because it's going to stretch not only our bodies but our minds beat your hands into the air right hand look at your left knee touch your left knee left hand behind you good job sit up tall take a big breath in as you breathe out twist and look over your shoulder that's and then you're going to come back to Center high five hands left hand right knee right hand behind you sitting up tall take a big breath in as you breathe out look over your shoulder very good last pose before we do our partner poses we're going to do butterfly pose so you're going to feel your hips in this pose you're going to bring your feet to touch um just listen to your body and what it needs maybe you want to have your feet wider forward maybe you want to have your feet closer to you make sure that you're pressing your feet you can hold the outside of your feet you can hold your ankles you're going to sit as tall as you can in your body and if you were any color butterfly imagine what color you could be and you're going to slowly slowly move your butterfly wings and that allows it to be like a graceful butterfly oo good job and now before or a butterfly is a butterfly what is it a caterpillar and then what does it spin before it becomes a butterfly crysalis so imagine you're going to fold yourself forward like you're folding yourself forward into that Crysis and you're going to feel a bigger stretch on your hips here and you're going to take a giant big breath in and an equally big breath out and then you're going to breathe in and come all the way up that's it and breathing out come back to cross legs and I'll know you're ready for the directions next so we're going to do partner poses next and what I'm going to suggest is that parents go together and children go together but if you're in a situation where there's less parents or more children you can go ahead and work with um parents and children um together that works well the last seated pose we did before butterfly was the twisting pose and we're going to do that POS together um so what you want to do is you want to come close enough to your partner that your knees can touch there you go that's it and then um you're going to bring your hands together to touch yep there you go lift your bottom up there you go and slide forward there you go and then bring your hands together to touch and this is a little tricky so you might have to help your friend that you're with um you're going to take your own right hand behind your back that's it yep so that one's going to go behind there you go and then you're going to take your left hand and you're going to touch your partner's left hand and you're going to go around their back to catch their hand that's behind their back and if you can't catch a hand that's okay let me just show a modification here with Erica and Phil you can always hold a thigh and you're going to get the same kind of stretch here so if that feels like it's too much in the back that's always a choice so go ahead and make the modification that works for you and then what you want to do is you want to inhale sit up as tall as you can that's it and then you're going to Exhale and you're going to twist away from each other and as you twist away from each other you should feel that stretch through the side body through the shoulders that's it and if you lean back a little bit you can feel a bigger stretch Ooh La La good take a big breath in big breath out that's it and then we're going to go back to facing one another high five hands touch and we're going to make it even on the other side so now your left hand goes behind your back that's it the right hand touches and notice one side might be different than the other you may be able to connect hands on this side as you weren't on the other that's it and then you're going to inhale sit up tall that's it and then exhale you're twisting away from each other very good and then take a big breath in big breath out see if you can lean back a little bit see how that changes the pose breathe in good breathe out that's it come back to Center you're going to give a high five very well done first partner pose are we ready for the next one okay so so um we're going to have Bianca help show us the two poses that we're going to do together um so we're going to do dogs and snakes Bianca can you show us what downward dog looks like okay so one person gets to be the dog and then the other person gets to be the snake for this one okay so I'm thinking for this one maybe what we do is we have um we have Mom and Dad be the dogs and then we can have kiddos be the snakes how about that and then do you remember snake pose Bianca can you show us that or Cobra pose so for Cobra pose you're on your belly your hands are to your side and then you lift up like this so can you show that to us Bianca what that looks like that's it yep tops of the feet are flat thighs are on the ground and we can you do snake breath for us you take a big breath in big breath out that's it okay so why don't we do this Joya why don't you jump over with your dad and um Erica why don't you jump over here with Bianca and we will do parents can be the dogs and I'll help with the snakes that's it and then do you remember the snake pose that banca just did you can slide right under very good face Bianca Joya turn your body there you go and take a big breath in big breath out very good and then can you slide back out and everyone's going to take a rest in rock pose very good and we're all in rock pose and we're going to take a big breath in big ocean breath out that's it and then I want you to look up towards your fingers and you're going to come onto your knees or cross legs and we're going to do the last pose together um which is going to be lizard on a rock okay so we'll have um let's do a mat swap again let's have parents go together and children go together why don't we use Bianca and Joya to show and then parents can help after so we're going to go ahead can you do rock pose please Bianca that's right and then Joya you're going to be the lizard so joya's going to come right behind Bianca and can you come so that your you want your back to be on Bianca's back so you're going to turn your body that's it and then Jo what I'm going to have you do is I'm going to have you bend your knees just like this one bend your other one that's it and you want to slide your knees back and then you're going to slide yourself right up onto Bianca and we're going to check in and say Bianca you feel okay do you feel okay okay and then you're going to rest your head back that's it and then you're going to keep your knees bent very good do you feel stable Joya you feel a big back bend do you feel like a lizard hanging out on a rock okay so you can stay here or you can reach your arms up and Bianca do you feel okay okay so parents you can go ahead one can be the Rock first um one person's going to be a lizard and then once you're on and then the next part do is if you really want to stretch this out you can stretch your legs straight there you go Bianca you still okay good nice and I'm going to come over here and you can relax your head you're okay under there Erica nice and Dad if that's too intense on shoulders you can keep your hands on belly you can even go out to the side yeah so you can play with with your arm yeah so if you play with the arm adjustment you'll get that nice stretch in the back yeah good and then find your breath once you're there and then the exit is important Joya we want to be safe so you're going to bend your knees that's it and then you're going to hold on here and can you push yourself up to seated I'll help you hands here there you go woo very good and then you're going to swat switch your partner so we're going to go to the other side so now Bianca you get to be the lizard and Joya you get to be the rock so with your partner you go ahead and switch that's it take your knees wide and then I'm going to just move your body that way that's it there you go Joya arms forward and make sure you check in with your partner that's it you're not even though Bianca's feeling much bigger than joy and you might feel that way with your partner but it's okay H Phil's much bigger than Erica and they were able to do it good you good Erica nice there you go joy are you okay under there feels like a nice stretch Bianca do you feel yourself getting a good stretch there you go and let's all hear a big ocean breath big breath in big ocean breath out that's it and then you're going to bring your hands down that's it and then very slowly you're going to take yourself back up to seated that's it very good and let's all for a moment just go back to our own yoga mats and we're going to go slowly and calmly and quietly and we're going to all make ourselves in rock pose so we're to the very end of our yoga class where we get to do a nice relaxation and you're going to take a big breath in through your nose big ocean breath out your mouth that's it and then I want you to look up towards your fingers and you're going to come back up to cross legs and through to a seat and I'm going to show you one breath because we're going to do a really fun relaxation but when we do the relaxation we need to know about this breath before we do it so put your hands on your belly and I want you to imagine in your belly you have a balloon and you have to use your breath to blow it up so it's a little bit trick you breathe in watch my belly you breathe in and you feel your belly full and then you breathe out and you deflate your balloon like this can you try that good you can breathe in and then you breathe out one more big breath in big breath out very good so this is what what we're going to do for relaxation we're going to make a tummy snake and your head is going to rest on your partner's head and when they breathe you should feel your head move because they're filling their belly so full of air okay so we're going to have Phil life first on his back and then we'll have Mom come and put her head and we'll build a snake with the kids too so Mom yep mom's going to and your legs will face that way yep and and then Joya can you come next and Joya you're going to put your head right here on mommy's tummy yep and she's going to lift her arm up and she can just let her arm rest and you're going to go on your back that's it and your head's there and Miss Bianca you're going to come here and you're going to go right on to Joy and joy you're going to reach your arm up so make space for Bianca that's it and Bianca gets to put her hands on her belly to remind herself that's it and just for a moment try to become as calm and quiet and still as you can possibly become relax your feet relax your toes relax your fingers nice breathing and then bring all your awareness to that Breath Take a full deep breath in fill your belly full full full good I see heads moving breathe out relax your belly down good again breathe in feel your belly full full full full full good breathe out and one more time big breath in big breath out that's it and we're going to just do one minute of silence and Stillness here with our family you can close your eyes if that's [Applause] comfortable just notice the sounds you hear around you as you lie here notice how your body [Music] feels notice how your breathing [Music] feels [Music] and then slowly we're going to bring awareness back into our bodies start with your breath take a big breath in big breath out good wiggle your toes a little bit maybe wiggle your snake tail your body bottom a little bit that's it and then one by one we're going to slowly come up all the way so Bianca first Joy a second mama third daddy last and we're going to finish our class you can sit on your mat with your parent or you can sit on your own yoga mat wherever you want to go that's it and let's end sitting nice and tall like we started class bring your hands out to the side of your body body and remember our Sunshine arms ocean breath That's How we'll end take a big breath in and a big breath out very good thank you for class [Music] today