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00:00let's all come to seated crisscross please applesauce and I want you to
00:25imagine actually at the front of your mat you have a glue stick and I want you
00:29to pick the glue stick up and I want you to take out your hand and I want you to
00:34put the glue all over your hand and then you're gonna rub your hands back and
00:40forth and you're gonna lift up your bottom and you're gonna place the glue
00:45on to your bottom and then you're gonna glue your bottom to your yoga mat that's
00:50it now imagine to the top of your head that there's a string and it's connected
00:55to the ceiling and very gently it's pulling you up and you're gonna sit up
00:57really tall in your body that's it yeah like a puppet exactly so sitting up
01:02tall and then reach one hand into the air and how many points are on a star five
01:09and how many fingers are on this hand spread your fingers wide like a star
01:13that's it good and then reach your other hand and sit up really tall and spread
01:16them really wide and we're gonna start with our breathing today you're gonna
01:20take these hands and wrap them around your ribs up higher with your hands your
01:25ribs are up here do you feel those bones yeah okay so we're gonna feel those
01:30bones as we breathe so take a big breath in through your nose open your mouth
01:35breathe out two more times observe how that feels breathe in breathe out one more
01:47time big breath in breathe out very good what happened when you took the breath in through
01:56your nose and what happened when you let the breath out it went smaller okay so reach those
02:05hands back into the air star fingers are bright and this time we're gonna make pretend headphones
02:12around your ears and we're gonna do sounding breath the same thing in through the nose out through
02:17the mouth but listen to what it sounds like so wrap your hands tight good take a full deep breath in
02:24open your mouth breathe out breathe in out again big breath in
02:34hands in the air what did you hear who can tell me raise your hand what do you do in yoga class we did
02:51our breathing right so breathing is a part of yoga very good what else do we do in yoga yes rider
02:57relaxation and what's the what do we do all in the middle so we start with breath we end with
03:04relaxation what do we do before relaxation after breathing where are we going next yoga poses
03:13right we do all our poses okay so we're gonna start today with a pattern and we're gonna start and rock
03:20pose and rock pose is our most important pose so you're gonna come on to your hands and knees you're
03:26gonna take your knees really wide touch your toes together bring your bottom to your heels and rest your
03:33forehead on the ground open your eyes and what color is your yoga mat okay now imagine your breath
03:40would fog it up like a mirror breathe in through your nose open your mouth breathe out good again
03:47breathe in through your nose open your mouth breathe out very good look up towards your fingers and we're
03:55gonna come make a table now if I had a really hot glass of water would you want your table to be strong
04:00yes so make your your spine nice and straight that's it and tuck your toes very good and then we're gonna go
04:08into cow and cat pose next what sound does a cow make and what sound does a cat make very good so
04:15cow looks like this we go and cat looks like this and then you're gonna go back to your rock pose breathe in
04:28through your nose open your mouth breathe in through your nose open your mouth breathe out look up table pose
04:38so we're making a pattern we're repeating the poses cow cat rock take a big breath in open your mouth breathe
04:50out one more time big breath in open your mouth breathe out good repeat the poses with me please table
04:59cow cat rock breathe in open your mouth breathe out beautiful job one more time big breath in open your mouth breathe
05:18breathe out that's it look up towards your fingers now we're ready for our yoga poses tuck your toes can you
05:23wag your dog tail that's it we're gonna make an upside down v-shape you're gonna lift your dog tail up towards
05:31the sky stretch your dog legs and can you walk your doggy bend your knees side to side that's it and then can
05:38you shake your dog tail wag your hips that's it and then look up towards your star fingers and very slowly you're
05:45gonna walk your hands back bend your knees touch your toes that's it and then take your hands to opposite
05:53elbow we call this rag doll so it's like you're you don't have any bones you're floppy and your head hangs
05:58heavy like a coconut would hang from a tree that's it and then very slowly your head is gonna be the
06:04last thing to come up bring your hands to your hips tuck your chin to your chest and then slow slow motion up to
06:10stand head is last good job welcome to yoga how do you feel great okay better come forward to the front
06:23of your mat we're gonna start in mountain pose for our standing poses so a lot of our yoga poses are like
06:29different animals different things in nature so we're gonna start in mountain pose and if you were a
06:37mountain would you be strong yes so let's be strong lift up your legs and place them back down that's
06:43it check your legs are they strong now touch your shoulders and touch the top of your head that's the
06:49peak of your mountain touch your eyes touch your shoulders now touch your shoulders to your ears and
06:55then roll your shoulders onto your back that's it stand strong be steady can you breathe in open your mouth
07:03and breathe out very good warrior one pose so our warriors strong yes so you want to be really strong
07:13just like your mountain can you raise your right hand into the air that's it and can you step your
07:18right foot forward that's it and then your left foot is going to step back that's it and then make two
07:26fists and imagine those were headlights on your hips and you want to shine them forward and then bend just your
07:32front knee that's it and then take a big breath in and reach your warrior arms up that's it and then
07:38can you show me how strong you are good can you be peaceful that's it take a big breath in reach your
07:46arms up and in one strong steady but step back to mountain breathe in breathe out and what we do on one side of
07:57our body we do on the other so where's your left side of your body that's it where's your left side
08:03step your left foot forward step your right foot back put those headlights on your hips shine your hips
08:12forward bend into your front knee that's it reach your arms up can you show me your peaceful warrior can you
08:22show me your strong warrior nice breathe in reach your arms up good step back mountain take a big breath
08:31in big breath out standing in mountain pose please lift your toes up and wiggle your toes and and what
08:42do roots do a tree do give food and what were you saying habit stand so you can use stand strong in
08:51your tree pose bring your hands to your hips where is your right side you're gonna take your right foot
08:57like a kickstand right to the inside of your leg that's it and then bring your hands to your hips and use
09:04your eyes to help you focus and when you feel strong and steady bring your tree branches to your center
09:10that's it and then when you feel strong and steady see if you can grow your tree branches and then allow
09:20your arms to open and then can you allow your leaves to fall and step back mountain that's it take a big
09:31breath in big breath out if we did our right side what side are we on left side so left hand into the air
09:40hands on your hips that's going to help you to be balanced foot like a kickstand then when you feel
09:47strong and steady your eyes are helping you to focus and balance bring your hands towards your center
09:52and then imagine that it's springtime and your branches grow and in the summer they feel full
10:01good and in the fall your leaves oh step back mountain take a big breath in big breath out so
10:16step back to mountain bring your hands to your side take a big breath in big breath out very good so now I'm
10:24gonna ask that you step your feet open and you are going to turn into a frog can you take your hands
10:31high into the air so Kai I need you to face forward towards me on the front of your mat and then you're
10:36gonna bring your hands towards the inside of your legs that's it and you're bending your knees and then
10:42frogs live where yep and they like to sit on what okay so we're gonna hop forward to hop stay on your yoga mat
10:52okay ready hop one hop two good and then you're gonna hop back to are you ready hop good hop back
11:04again very good take a big breath in big breath out and then you're gonna come through to a seat and let
11:12the soles of your feet touch together and you're gonna come forward towards the front of your yoga mat
11:16please can you get out your peace fingers and can you wrap your peace fingers around your big toes
11:24with your thumbs on top pressing your feet together can you sit up tall in your body and the life cycle
11:30of a butterfly is what egg caterpillar chrysalis then butterfly we're gonna fold forward like we're inside of
11:46our chrysalis very good take a full deep breath in open your mouth breathe out gorgeous breathing sit
11:55up nice and tall in your body that's it and then we're gonna take our hands to our side and we're
12:00gonna stretch our legs out long in front of us and can you point your toes and can you flex your toes and
12:07can you take a big breath in and reach your arms up really high and as you breathe out you are going to
12:14forward fold feel that big stretch in your legs take a big breath in big breath out very good breathe
12:22in reach your arms up breathe out and bring your hands down you're gonna cross your legs hands in
12:28your lap and I'll know you're ready for the directions next very good rain the direction for you is that I
12:33would like you to come and sit next to Olivia on her mat and rider the direction is for you is I'd like
12:39you to come sit next to Kai that's it and we're gonna do a partner pose and does everyone remember
12:46tree pose okay we're gonna do partner tree pose together so you're gonna stand up on your yoga mats
12:51that's it and you're going to face towards one another that's it standing up please and you're gonna
12:59face towards one another so you want to be facing this way that's it and then remember your legs have to be
13:05strong like the what part of a tree the trunk very good so standing next to one another you want to
13:15open your feet into mountain pose that's it and Olivia you can come in a little bit closer towards rain
13:20that's it and then can you raise your outside arm into the air that's it put it down and then can you
13:28raise your inside arms into the air very good put them down so we're gonna use the outside and inside
13:35language for this pose okay so you're gonna take your outside leg like a kickstand to the yep so this
13:44leg and this leg that's it and then you're gonna reach your outside arms high into the air that's it
13:51and your inside arms okay you need to scooch a little bit over so that rider can have a little room
13:57there you go so it's like your tree branches connect that's it and then take a big breath in
14:03big breath out very good bring your hands down step back to mountain and then you get to switch so
14:11rider you're gonna go to the other side of Kai and rain you're gonna go to the other side of Olivia
14:15that's it facing forward and then you're gonna take your outside leg so outside leg Olivia other outside
14:23leg that's it and then you're gonna breathe in and reach your arms up joining your hands that's it take
14:30a full deep breath in deep breath out bring your hands down double high-five your partner say thank
14:38you yay go back to your own yoga mat please and you're gonna come all the way down to a seat and
14:48we're going into relaxation so you are going to lie onto your back good and then you're gonna bring
14:59your hands onto your belly and I want you to imagine that inside of your belly you have a balloon and
15:06your only job is to blow the balloon up with your breath so you're gonna breathe in and fill your belly
15:12full of air it's gonna rise up towards the ceiling and then you're gonna breathe out and deflate your
15:19balloon relax your belly down good again breathe in fill your belly full let it rise up breathe out and
15:28relax your belly down good so you can keep your hands on your belly or you can bring your hands down to
15:36your side and you're gonna allow your eyes to close and you're gonna become as calm as quiet as still as you
15:48can become and as you become calm quiet and still you feel as though you could fall asleep
15:59just allow your breath to come in your breath to go out nowhere to be except right here breathing in breathing out
16:29yes
16:48do
19:20So if your hands fell off of your belly, you're going to bring your hands back onto
19:37your belly.
19:39Take a full deep breath in, fill your belly full, full, full, let it rise up, deep breath
19:45out, relax your belly down.
19:48Very good.
19:48One more time.
19:49Big breath in, fill your belly full, deep breath out, relax your belly down.
19:55And then very, very gently begin to wiggle your toes and softly wiggle your fingers.
20:02You're going to reach your arms up and overhead, draw your legs together.
20:06Take a big stretch from the tips of your fingers to the tips of your toes.
20:10That's it.
20:11And then you're going to roll over onto your side and then very gently come all the way back
20:18up 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.
20:29Open your mouth, breathe out.
20:35Thank you for class today.
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