WEBVTT 00:00:01.334 --> 00:00:03.903 (bright music) 00:00:10.944 --> 00:00:13.446 - Hi, I'm Sophia from Maa Yoga Studio, 00:00:13.446 --> 00:00:15.415 and thank you for joining our fun, 00:00:15.415 --> 00:00:17.417 yoga for kids, practice today. 00:00:17.417 --> 00:00:21.588 We welcome kids of all ages, and parents too. 00:00:21.588 --> 00:00:24.090 We're going to do a 30 minute yoga practice, 00:00:24.090 --> 00:00:28.261 using some breathing, movements, and a power down. 00:00:29.629 --> 00:00:31.398 And I've got some helpers here with me today. 00:00:31.398 --> 00:00:33.633 I have Nova, and Christian. 00:00:34.901 --> 00:00:37.103 Let's get started with some breathing. 00:00:37.103 --> 00:00:38.905 This is a main part of yoga, 00:00:38.905 --> 00:00:42.042 that helps you start and end your day off. 00:00:42.042 --> 00:00:44.844 I like to call this balloon breathing, 00:00:44.844 --> 00:00:49.015 and we're gonna imagine our bellies are like a balloon. 00:00:49.015 --> 00:00:51.284 And placing our hands onto our bellies, 00:00:51.284 --> 00:00:52.886 our middle fingers are going to be touching 00:00:52.886 --> 00:00:54.654 over our belly button, 00:00:54.654 --> 00:00:56.489 and as we breathe in through our nose, 00:00:56.489 --> 00:01:01.127 imagine that belly, like a balloon, slowly filling with air. 00:01:01.127 --> 00:01:03.163 And as you breathe out through your mouth, 00:01:03.163 --> 00:01:07.067 imagine your belly, like a balloon, slowly getting smaller. 00:01:07.067 --> 00:01:10.537 You ready, let's breathe in with our nose, 00:01:10.537 --> 00:01:13.873 and breathe out with your mouth, ah. 00:01:13.873 --> 00:01:14.941 Let's try that one more time. 00:01:14.941 --> 00:01:17.110 Breathe in with your nose, 00:01:18.211 --> 00:01:19.879 and breathe out, ah. 00:01:22.215 --> 00:01:23.616 We're gonna try this two more times, 00:01:23.616 --> 00:01:25.552 but when we breathe in with our nose, 00:01:25.552 --> 00:01:28.455 let's hold for three seconds, are you ready? 00:01:28.455 --> 00:01:30.990 Let's see if you can fill up your belly with air. 00:01:30.990 --> 00:01:34.661 Breathing in, and hold it for three seconds, 00:01:35.695 --> 00:01:37.263 and breath out, ah. 00:01:38.698 --> 00:01:40.300 Let's try that one more time, 00:01:40.300 --> 00:01:41.234 breathe in, 00:01:42.735 --> 00:01:45.972 and hold it for three seconds, 00:01:45.972 --> 00:01:47.640 and breathe out, ah. 00:01:49.809 --> 00:01:53.813 Rub your palms together, warming up your hands, 00:01:53.813 --> 00:01:56.683 and place your warm hands over top of your eyes, 00:01:56.683 --> 00:01:58.451 breathing in and out. 00:02:02.822 --> 00:02:06.392 And rub your palms again, warming up those hands, 00:02:06.392 --> 00:02:08.528 and this time placing those warm hands 00:02:08.528 --> 00:02:10.864 over top of your heart centre, 00:02:10.864 --> 00:02:12.966 and breathing in and out, 00:02:17.470 --> 00:02:19.506 feeling our bodies warming 00:02:19.506 --> 00:02:21.908 and giving you energy for your day. 00:02:21.908 --> 00:02:23.877 We're gonna open our practice today, 00:02:23.877 --> 00:02:26.045 by touching our fingertips together, 00:02:26.045 --> 00:02:28.314 and touching our palms together, 00:02:28.320 --> 00:02:31.951 kind of creating a space, representing our heart, 00:02:31.960 --> 00:02:35.522 and let's place that onto our heart centre, 00:02:35.522 --> 00:02:37.580 and we can bow down to our hearts 00:02:37.590 --> 00:02:39.526 to open our practice today, 00:02:39.526 --> 00:02:43.630 and we're gonna say, my heart to your heart. 00:02:43.630 --> 00:02:45.465 Can you guys say that? 00:02:45.465 --> 00:02:47.465 My Heart to Your Heart. 00:02:47.934 --> 00:02:51.871 Great, and let's slowly open up our hearts, 00:02:51.871 --> 00:02:54.207 and share it with the world. 00:02:56.376 --> 00:02:59.579 Do you feel energized and calm? 00:02:59.579 --> 00:03:00.914 Do you guys feel energized and calm? 00:03:00.914 --> 00:03:02.582 How about you at home? 00:03:02.582 --> 00:03:04.717 The more you breathe through your day, 00:03:04.717 --> 00:03:08.254 the more calm and energized you stay. 00:03:08.254 --> 00:03:10.390 We're ready to start our day. 00:03:10.390 --> 00:03:13.493 It's time to warm up our bodies, 00:03:13.493 --> 00:03:15.962 so we're gonna sit in a comfortable seated position, 00:03:15.962 --> 00:03:20.400 crossing our legs, and our spines are nice and tall. 00:03:20.400 --> 00:03:23.069 There we go, hands on our knees, 00:03:23.069 --> 00:03:27.140 and we're gonna paint circles with our spine. 00:03:27.140 --> 00:03:29.642 Let's start painting circles with that spine, 00:03:29.642 --> 00:03:31.744 to warm up our backs, 00:03:31.744 --> 00:03:34.414 giving our spine a nice stretch. 00:03:35.782 --> 00:03:37.517 Nice big circles. 00:03:37.517 --> 00:03:39.719 You might be lower down to the floor, 00:03:39.719 --> 00:03:42.956 or you might just stay up here, and that's okay. 00:03:42.956 --> 00:03:44.991 And let's go the other way, 00:03:44.991 --> 00:03:48.828 nice big circles we're painting with our spine. 00:03:48.828 --> 00:03:50.663 Oh that feels so nice. 00:03:52.432 --> 00:03:54.901 All right, coming back to center, 00:03:54.901 --> 00:03:57.003 hands to the side, on the floor, 00:03:57.003 --> 00:03:59.505 and painting rainbows with our hands, 00:03:59.505 --> 00:04:01.274 one hand doing a side bend, 00:04:01.274 --> 00:04:03.810 the other hand doing another side bend. 00:04:03.810 --> 00:04:07.880 Wow look at those big arches and your rainbows. 00:04:07.880 --> 00:04:10.820 Nova, what colours are in in your rainbow? 00:04:12.780 --> 00:04:15.780 All the colours, what about you Christian? 00:04:15.780 --> 00:04:17.940 All the colours, and how about you at home? 00:04:17.960 --> 00:04:20.927 What colours are you painting in your rainbows? 00:04:20.927 --> 00:04:23.529 Wow, those are beautiful colours, 00:04:23.529 --> 00:04:27.700 beautiful bright rainbows, and coming back to centre, 00:04:28.835 --> 00:04:31.938 hands on our knees, nice straight backs here. 00:04:31.938 --> 00:04:33.906 Imagine you're an owl, 00:04:33.906 --> 00:04:36.709 and looking over one shoulder, 00:04:36.709 --> 00:04:39.946 and looking over the other shoulder. 00:04:39.946 --> 00:04:42.282 What sound does an owl make? 00:04:43.283 --> 00:04:44.117 Hoo! Hoo! 00:04:45.652 --> 00:04:47.587 Giving our necks a nice stretch, 00:04:47.587 --> 00:04:49.188 good job Christian and Nova, 00:04:49.188 --> 00:04:51.591 giving your neck a nice stretch, 00:04:51.591 --> 00:04:53.726 looking over one shoulder, 00:04:53.726 --> 00:04:56.796 and then the other shoulder. 00:04:56.796 --> 00:05:00.066 All right, coming back to center, 00:05:00.066 --> 00:05:02.402 and let's stretch those legs out, 00:05:02.402 --> 00:05:04.804 and shake everything else, giving everything a shake, 00:05:04.804 --> 00:05:06.506 shake, shake, shake, shake. 00:05:06.506 --> 00:05:07.807 And we're gonna warm up our bodies. 00:05:07.807 --> 00:05:09.575 Start wiggling your toes. 00:05:09.575 --> 00:05:12.345 Wiggle those toes, wiggle, wiggle, wiggle. 00:05:12.345 --> 00:05:15.081 And moving our ankles in circles, 00:05:16.783 --> 00:05:19.619 giving it a nice, gentle stretch, 00:05:19.619 --> 00:05:22.021 and go the other way. 00:05:22.021 --> 00:05:24.390 All right, making circles with our ankles. 00:05:24.390 --> 00:05:26.693 And let's bop those knees, bop, bop, bop, 00:05:26.693 --> 00:05:30.697 bop, bop, bop, bop, bop, bop, bop, bop, bop, bop. 00:05:30.697 --> 00:05:34.400 And twinkling fingers, let's see those twinkling fingers, 00:05:34.400 --> 00:05:36.269 nice twinkling fingers, 00:05:36.269 --> 00:05:38.371 and bending those elbows. 00:05:39.539 --> 00:05:42.075 Get a nice bend, and a nice stretch 00:05:42.075 --> 00:05:44.677 in our arms here, bending those elbows. 00:05:44.677 --> 00:05:45.845 Good job, guys. 00:05:45.845 --> 00:05:47.647 And rolling our shoulders, 00:05:47.647 --> 00:05:50.883 give those shoulders nice rolls. 00:05:50.883 --> 00:05:54.153 And let's go the other way, rolling them. 00:05:54.153 --> 00:05:55.955 That feels great. 00:05:55.955 --> 00:05:58.191 Warming up our shoulders, 00:05:58.191 --> 00:05:59.726 and blinking our eyes, 00:05:59.726 --> 00:06:01.928 blink, blink, blink, blink, blink, blink, blink, blink, 00:06:01.928 --> 00:06:04.130 blink, blink, blink, blink. 00:06:04.130 --> 00:06:06.299 And fluttering those lips. 00:06:10.236 --> 00:06:12.338 Wow, that tickles. 00:06:12.338 --> 00:06:14.073 All right, breathing with our shoulders here, 00:06:14.073 --> 00:06:16.042 so as we breathe in we're gonna lift those shoulders 00:06:16.042 --> 00:06:18.945 up to our ears, breathing in. 00:06:18.945 --> 00:06:23.750 Lift, and breathe out, dropping those shoulders. 00:06:23.750 --> 00:06:25.184 Breathe in, lift, 00:06:27.120 --> 00:06:28.454 and breathe out. 00:06:30.990 --> 00:06:34.460 And that's a great way to warm up your body. 00:06:34.460 --> 00:06:36.496 Once your bodies are all warmed up, 00:06:36.496 --> 00:06:39.031 it's time to do some fun yoga poses. 00:06:39.031 --> 00:06:40.767 You can bring your parents along too. 00:06:40.767 --> 00:06:42.168 Let's play. 00:06:42.168 --> 00:06:45.438 Let's start on our hands and our knees, 00:06:46.939 --> 00:06:49.542 putting your hands underneath your shoulders, 00:06:49.542 --> 00:06:51.677 palms are flat on the floor, 00:06:51.677 --> 00:06:54.180 and your fingers are spread wide apart, 00:06:54.180 --> 00:06:56.048 toes touching the floor here. 00:06:56.048 --> 00:06:57.750 Imagine you're a cat, 00:06:57.750 --> 00:06:59.519 and as you breathe in through your nose, 00:06:59.519 --> 00:07:02.688 we're going to press our belly buttons towards the floor, 00:07:02.688 --> 00:07:05.191 lifting our head and our chest up, 00:07:05.191 --> 00:07:07.126 and our eyes are looking up, 00:07:07.126 --> 00:07:09.195 and we're happy cats. 00:07:09.195 --> 00:07:11.197 What sound does a cat make? 00:07:11.197 --> 00:07:12.665 Meow. 00:07:12.665 --> 00:07:17.069 And breathing out, arch your back, looking down 00:07:17.069 --> 00:07:20.106 at your toes, arching that back, 00:07:20.106 --> 00:07:22.675 and angry cats, and breathe in, 00:07:24.377 --> 00:07:26.012 push that bellybutton to the floor, 00:07:26.012 --> 00:07:30.183 and lift your head and your eyes, and happy cats, meow. 00:07:32.385 --> 00:07:35.555 And breathe out, arch that back. 00:07:35.555 --> 00:07:37.657 And looking down with your head and your eyes, 00:07:37.657 --> 00:07:40.092 back at your toes, angry cat. 00:07:40.092 --> 00:07:43.162 One more time, let's breathe in, 00:07:43.162 --> 00:07:45.031 looking up with your head and your chest, 00:07:45.031 --> 00:07:48.801 push that bellybutton to the floor, and meow. 00:07:49.869 --> 00:07:53.105 And breathe out, arch that back, 00:07:53.105 --> 00:07:55.541 and looking down and back at your toes. 00:07:55.541 --> 00:07:59.612 This time I want you to sit back onto your heels, 00:08:01.714 --> 00:08:04.450 where you're resting, and hands can be in front, 00:08:04.450 --> 00:08:09.121 or on your side, your head is resting on the floor here, 00:08:09.121 --> 00:08:12.892 and I want you to stay here for five breaths. 00:08:18.764 --> 00:08:20.600 Imagine you're a rock. 00:08:24.403 --> 00:08:28.508 On your next inhale walk your hands to the front, 00:08:31.077 --> 00:08:34.146 and palms are flat, fingers spread apart here. 00:08:34.146 --> 00:08:36.048 Take a big inhale here, 00:08:37.250 --> 00:08:41.754 and exhale, lift your bottom up into the air, 00:08:41.754 --> 00:08:45.391 nice strong arms, nice and straight strong arms, 00:08:45.391 --> 00:08:48.027 and we're downward facing dog. 00:08:48.027 --> 00:08:50.963 Breathe in, lower down, lower down, 00:08:51.797 --> 00:08:53.633 and upward facing dog. 00:08:54.567 --> 00:08:56.802 That's it, and breathe out, 00:08:58.337 --> 00:08:59.739 and downward facing dog, 00:08:59.739 --> 00:09:03.509 lift that bottom up into the air, there we go. 00:09:04.343 --> 00:09:05.177 And, 00:09:06.445 --> 00:09:07.346 breathe in, 00:09:09.615 --> 00:09:11.517 upward facing dog. 00:09:11.517 --> 00:09:14.153 Nice strong arms, breathe out, 00:09:14.153 --> 00:09:16.355 lift that bottom up into the air. 00:09:16.355 --> 00:09:18.224 Let's walk your dog here, 00:09:18.224 --> 00:09:21.727 so bending one knee, then the other knee. 00:09:21.727 --> 00:09:24.030 There we go, walking that dog. 00:09:24.030 --> 00:09:27.567 All right, and now wagging your tail here, 00:09:27.567 --> 00:09:30.169 wag those tails, oh those are happy dogs. 00:09:30.169 --> 00:09:34.106 I can see all those happy dogs at home wagging their tails. 00:09:34.106 --> 00:09:35.608 Wag, wag, wag, wag. 00:09:35.608 --> 00:09:39.011 And walk your hands to your feet here. 00:09:39.011 --> 00:09:40.713 And I want you to stay down here. 00:09:40.713 --> 00:09:42.181 We're gonna be an elephant trunk, 00:09:42.181 --> 00:09:45.017 and just imagine we're loose, get everything loose. 00:09:45.017 --> 00:09:46.919 I want you to bend down Christian. 00:09:46.919 --> 00:09:49.855 Everyone at home, we're just letting everything go. 00:09:49.855 --> 00:09:52.291 We can flutter our lips here. 00:09:53.392 --> 00:09:55.595 Nice and low, sweeping the floor. 00:09:55.595 --> 00:09:58.798 Sweep the floor with your hands, we're really loose, 00:09:58.798 --> 00:10:00.633 letting everything go. 00:10:00.633 --> 00:10:03.669 That's it, moving your hips and your arms, 00:10:03.669 --> 00:10:06.973 and tickle those fingers up your body, very slowly, 00:10:06.973 --> 00:10:09.742 tickle those fingers, up, up, up. 00:10:10.910 --> 00:10:14.180 And your head is the last to come up, 00:10:14.180 --> 00:10:17.917 very slowly, taking a breath in and out here. 00:10:20.786 --> 00:10:23.789 Relax your hands, and mountain pose. 00:10:25.124 --> 00:10:29.895 And just focus on your breathing here for a few seconds. 00:10:29.895 --> 00:10:32.031 Be still like a mountain. 00:10:32.031 --> 00:10:34.100 Let me see your still mountain Christian. 00:10:34.100 --> 00:10:38.270 Hands to your sides, and just focus on your breathing here. 00:10:40.573 --> 00:10:41.841 What do we see? 00:10:42.942 --> 00:10:44.744 And what do we hear? 00:10:44.744 --> 00:10:47.780 We're at the top of a mountain. 00:10:47.780 --> 00:10:50.116 Let's see those big arms stretch. 00:10:50.116 --> 00:10:50.950 A sunrise, 00:10:52.151 --> 00:10:56.122 a sunrise, nice big arms looking up at the sun, 00:10:56.122 --> 00:11:00.292 and sun set, and dropping those arms, bending your knees, 00:11:00.292 --> 00:11:03.129 very slowly sweep your arms down. 00:11:03.129 --> 00:11:06.065 Sun rise again, let's see that big sun, 00:11:06.065 --> 00:11:09.969 nice stretch of the arms, looking up at that sun, 00:11:09.969 --> 00:11:11.037 and sun sets, 00:11:13.406 --> 00:11:14.573 and back down. 00:11:16.142 --> 00:11:19.211 Let's tickle our fingers up our bodies, 00:11:19.211 --> 00:11:21.113 and the sun has set. 00:11:21.113 --> 00:11:22.815 It's dark outside. 00:11:22.815 --> 00:11:26.919 Let's see those twinkling stars in the sky. 00:11:26.919 --> 00:11:30.089 Twinkle those fingers, twinkle stars. 00:11:30.089 --> 00:11:31.624 And let's try to reach for the stars. 00:11:31.624 --> 00:11:34.960 Let's grow taller and get onto our tippy toes here, 00:11:34.960 --> 00:11:38.764 and reach for those stars, twinkle twinkle, 00:11:38.764 --> 00:11:40.866 twinkle those stars, 00:11:40.866 --> 00:11:43.235 and coming back down onto your feet, 00:11:43.235 --> 00:11:44.937 if you were on your tippy toes. 00:11:44.937 --> 00:11:47.940 Imagine we're a star, let's stretch out our legs, 00:11:47.940 --> 00:11:50.443 and our arms, and let's see those stars, 00:11:50.443 --> 00:11:53.079 nice big bright stars with strong legs, 00:11:53.079 --> 00:11:55.548 and strong arms, nice and straight, there you go. 00:11:55.548 --> 00:11:59.285 Let's see those stars, wow, those are beautiful stars, 00:11:59.285 --> 00:12:01.187 shooting stars, I've seen a shooting star. 00:12:01.187 --> 00:12:02.888 Let's do our shooting stars. 00:12:02.888 --> 00:12:04.690 Let's see those shooting stars. 00:12:04.690 --> 00:12:08.394 And one more time, oh great, that's fantastic, 00:12:08.394 --> 00:12:10.062 nice shooting stars. 00:12:10.062 --> 00:12:14.767 And now it's time for us to get into a rocket ship, 00:12:14.767 --> 00:12:17.403 so we're going to get into our rocket ships, 00:12:17.403 --> 00:12:20.372 we're going to put our feet together, just like this, 00:12:20.372 --> 00:12:23.442 and let's see those hands, those palms touching, 00:12:23.442 --> 00:12:24.744 interlace those fingers. 00:12:24.744 --> 00:12:28.114 Keep those index fingers pointing up, 00:12:28.114 --> 00:12:31.484 and let's see the rockets getting built here. 00:12:31.484 --> 00:12:33.452 Stretch those arms up nice and straight, 00:12:33.452 --> 00:12:35.221 up into the air, over your head. 00:12:35.221 --> 00:12:36.989 There you go, rocket ship, 00:12:36.989 --> 00:12:39.558 and three, two, one, blast off. 00:12:41.727 --> 00:12:42.862 Let's try that again, 00:12:42.862 --> 00:12:45.097 three, two, one, blast off. 00:12:46.966 --> 00:12:50.770 Oh awesome, coming out of our rocket ships, 00:12:50.770 --> 00:12:52.104 into the forest. 00:12:53.372 --> 00:12:55.908 Imagine we're a tree. 00:12:55.908 --> 00:12:58.210 This requires some balancing. 00:12:58.210 --> 00:13:01.714 So, just to help us balance, we can use our fists. 00:13:01.714 --> 00:13:03.015 Put it between your feet, 00:13:03.015 --> 00:13:04.517 and that will give you how much space 00:13:04.517 --> 00:13:06.385 you want to be standing, okay? 00:13:06.385 --> 00:13:10.055 Let's start with lifting one of our feet, 00:13:10.055 --> 00:13:13.726 where our heel is gonna touch the other ankle, 00:13:13.726 --> 00:13:17.129 and your toes are just resting on the floor. 00:13:17.129 --> 00:13:19.598 Now, some of us can stay here, 00:13:19.598 --> 00:13:23.202 or you can bring your foot up just a little bit higher, 00:13:23.202 --> 00:13:26.438 where it's just below your knee, and touching your calf. 00:13:26.438 --> 00:13:28.941 So you can stay here, or down here. 00:13:28.941 --> 00:13:31.143 You can find your own balance. 00:13:31.143 --> 00:13:34.046 Using our arms as branches, 00:13:34.046 --> 00:13:37.449 we can put our branches up here, 00:13:37.449 --> 00:13:38.617 here, or here. 00:13:41.854 --> 00:13:43.189 So let's find your balance, 00:13:43.189 --> 00:13:44.523 so breathing in, 00:13:45.591 --> 00:13:47.426 and find your balance. 00:13:51.964 --> 00:13:53.666 Beautiful trees. 00:13:53.666 --> 00:13:56.302 Now let's try the other foot, let's put that foot down, 00:13:56.302 --> 00:13:58.204 let's try the other foot now. 00:13:58.204 --> 00:14:01.640 And put your heel onto your ankle, 00:14:01.640 --> 00:14:03.442 where your toes are resting there. 00:14:03.442 --> 00:14:05.444 Or again, you can bring it up here, 00:14:05.444 --> 00:14:07.546 wherever your balance is. 00:14:09.949 --> 00:14:11.784 And let's do those branches, 00:14:11.784 --> 00:14:13.252 where are you gonna put those branches? 00:14:13.252 --> 00:14:17.223 This time I'm gonna keep mine up here, and we're trees. 00:14:17.223 --> 00:14:19.391 Let's breathe in, and out. 00:14:22.728 --> 00:14:24.063 Beautiful trees. 00:14:25.364 --> 00:14:28.534 All right, and let's come out of our trees, 00:14:28.534 --> 00:14:31.370 and let's see that warm sun come up again, 00:14:31.370 --> 00:14:33.405 looking up at that sun, 00:14:33.405 --> 00:14:34.640 and the sun set. 00:14:34.640 --> 00:14:36.976 This time I want you to get onto your bellies, 00:14:36.976 --> 00:14:40.646 and we're gonna come on to our bellies. 00:14:40.646 --> 00:14:44.216 Stack your hands, and just rest your forehead or your cheek, 00:14:44.216 --> 00:14:46.886 and just stay here for about five breaths. 00:14:46.886 --> 00:14:49.088 So just like this, you can just put your 00:14:49.088 --> 00:14:52.358 cheek or your forehead onto your hands. 00:15:00.466 --> 00:15:03.335 Imagine you're a cobra, let's set up for a cobra. 00:15:03.335 --> 00:15:05.271 Hands are gonna be under your shoulders, 00:15:05.271 --> 00:15:08.807 palms are flat on the floor, fingers spread wide apart, 00:15:08.807 --> 00:15:11.543 elbows are tucked in nice and close to your body, 00:15:11.543 --> 00:15:14.246 and toes touching the floor here. 00:15:14.246 --> 00:15:15.781 Are you ready? 00:15:15.781 --> 00:15:18.584 Let's breathe in and lift your head and your chest, 00:15:18.584 --> 00:15:19.785 we're cobras. 00:15:19.785 --> 00:15:21.487 What sound does a cobra make? 00:15:21.487 --> 00:15:22.321 Ssssss. 00:15:24.323 --> 00:15:28.794 And breathe out, lower down to the floor, nice and slow. 00:15:28.794 --> 00:15:30.396 Breathe in lifting, 00:15:32.197 --> 00:15:33.532 cobra, ssssssss. 00:15:36.602 --> 00:15:39.672 And breathe out, lower down, 00:15:39.672 --> 00:15:41.573 and coming onto seated, 00:15:43.275 --> 00:15:45.678 onto our bottoms here. 00:15:45.678 --> 00:15:47.446 Imagine we're butterflies, 00:15:47.446 --> 00:15:50.049 so let's press our feet together, 00:15:50.049 --> 00:15:52.584 and let's see those butterfly wings. 00:15:52.584 --> 00:15:55.387 Keep your feet together, let's see those butterfly wings. 00:15:55.387 --> 00:15:57.957 And our butterflies are flying away. 00:15:57.957 --> 00:16:01.794 ♪ Fly away, butterfly 00:16:01.794 --> 00:16:05.664 ♪ Fly away, butterfly 00:16:05.664 --> 00:16:08.667 Where did that butterfly go? 00:16:08.667 --> 00:16:10.602 Let's cross our legs. 00:16:10.602 --> 00:16:13.572 We'll take one hand, put it on the opposite knee, 00:16:13.572 --> 00:16:14.940 and then use the other hand, 00:16:14.940 --> 00:16:16.775 we're gonna look over our shoulder, 00:16:16.775 --> 00:16:19.812 where did that butterfly go? 00:16:19.812 --> 00:16:22.314 We can say, bye bye butterfly. 00:16:24.350 --> 00:16:27.052 Doing a nice twist, let's look the other way. 00:16:27.052 --> 00:16:30.189 All right, looking the other way for that butterfly, 00:16:30.189 --> 00:16:31.690 bye bye butterfly. 00:16:34.593 --> 00:16:37.229 And coming back to center here, 00:16:37.229 --> 00:16:39.965 and lowering down onto our backs, 00:16:39.965 --> 00:16:42.234 getting ready for our bridge. 00:16:42.234 --> 00:16:45.771 Just lay on your backs here, bending your knees. 00:16:45.771 --> 00:16:47.773 Your palms are flat on the floor, 00:16:47.773 --> 00:16:49.375 that's gonna help you lift up, 00:16:49.375 --> 00:16:51.710 and when we breathe in, we're gonna imagine 00:16:51.710 --> 00:16:53.112 we're building a bridge here, 00:16:53.112 --> 00:16:55.914 so breathing in, lift your bottom up, 00:16:55.914 --> 00:16:58.283 so push your seat and your heads into the floor, 00:16:58.283 --> 00:17:02.388 and lift your bottom, and breathe out, lower down. 00:17:04.823 --> 00:17:06.692 Really use your feet and your hands here 00:17:06.692 --> 00:17:08.127 to lift yourself up. 00:17:08.127 --> 00:17:09.561 Breathe in, lift, 00:17:11.096 --> 00:17:15.334 nice high bridges, and breathe out, dropping that bridge, 00:17:15.334 --> 00:17:17.936 nice bridges, all right. 00:17:17.936 --> 00:17:19.838 And let's breathe in, this time we're gonna hold 00:17:19.838 --> 00:17:21.073 our bridge up nice and high, 00:17:21.073 --> 00:17:23.175 so the big boats can get underneath of us. 00:17:23.175 --> 00:17:25.677 And let's breathe in lift that bridge. 00:17:25.677 --> 00:17:29.815 All right, nice and high, and hold it for five seconds. 00:17:29.815 --> 00:17:31.383 The boats are crossing underneath, 00:17:31.383 --> 00:17:34.353 you're pressing your feet and your hands into the floor, 00:17:34.353 --> 00:17:36.522 and exhale, breathing out, 00:17:37.923 --> 00:17:40.759 lowering that bridge down. 00:17:40.759 --> 00:17:44.329 And coming in to squeeze our knees here, 00:17:44.329 --> 00:17:46.965 and giving ourselves a nice little squeeze. 00:17:46.965 --> 00:17:48.867 And we're gonna do a bit of a roll here, 00:17:48.867 --> 00:17:50.736 I call it the rock and roll. 00:17:50.736 --> 00:17:53.138 And we're gonna rock and roll, 00:17:53.138 --> 00:17:55.774 and just thanking our bodies, 00:17:55.774 --> 00:18:00.479 and giving our backs a really nice stretch here, 00:18:00.479 --> 00:18:02.614 and coming on to our seats, 00:18:02.614 --> 00:18:04.583 sitting on our bottoms, 00:18:04.583 --> 00:18:06.018 crossing our legs. 00:18:06.018 --> 00:18:07.986 Give yourself a nice hug here. 00:18:07.986 --> 00:18:10.289 Give yourselves a nice thank you hug, 00:18:10.289 --> 00:18:13.392 and thank yourself and your yoga practice today, 00:18:13.392 --> 00:18:15.561 your playful yoga practice, 00:18:15.561 --> 00:18:17.896 and did you have fun? 00:18:17.896 --> 00:18:19.098 Yeah? 00:18:19.098 --> 00:18:20.766 And how about you at home, did you have fun? 00:18:20.766 --> 00:18:22.935 Well we hope you enjoyed the yoga practice, 00:18:22.935 --> 00:18:25.070 and were able to follow along with us, 00:18:25.070 --> 00:18:27.573 and had some fun doing it. 00:18:27.573 --> 00:18:30.709 A great way to end your day, or after a yoga practice, 00:18:30.709 --> 00:18:32.144 is to power down. 00:18:32.144 --> 00:18:34.379 We're going to do a fun breathing exercise, 00:18:34.379 --> 00:18:36.281 and a couple of stretches. 00:18:36.281 --> 00:18:38.750 So imagine you're a lion. 00:18:38.750 --> 00:18:42.054 We're gonna kneel down onto the floor, 00:18:42.054 --> 00:18:44.756 and we're going to sit back onto our heels here, 00:18:44.756 --> 00:18:47.559 but we're gonna separate our knees a little bit. 00:18:47.559 --> 00:18:49.962 And you sit back onto your heels, that's it. 00:18:49.962 --> 00:18:51.997 Your big toes are touching back there. 00:18:51.997 --> 00:18:55.167 Get your big toes to touch back there. 00:18:55.167 --> 00:18:58.470 Leaning forward but you're sitting on your heels. 00:18:58.470 --> 00:19:00.105 And hands are on the floor, 00:19:00.105 --> 00:19:03.609 fingers pointing towards your body, nice straight back. 00:19:03.609 --> 00:19:07.779 Lift your chest, and tilt your head up, breathe in, 00:19:09.181 --> 00:19:12.718 sticking that tongue out, let out a fierce roar. 00:19:14.119 --> 00:19:15.587 One more time. 00:19:15.587 --> 00:19:19.358 Tilt that head up, breathe in, and stick the tongue out. 00:19:22.794 --> 00:19:26.231 That's a great way to release some energy. 00:19:26.231 --> 00:19:28.901 All right, and so now we're going to just 00:19:28.901 --> 00:19:31.703 stretch our legs out here. 00:19:31.703 --> 00:19:33.071 You can just give everything a wiggle. 00:19:33.071 --> 00:19:34.773 Wiggle it all out, 00:19:34.773 --> 00:19:38.810 and imagine we're putting a baby to sleep. 00:19:38.810 --> 00:19:41.580 Bending one knee, grab onto your ankle 00:19:41.580 --> 00:19:43.448 and your knee with one hand, 00:19:43.448 --> 00:19:47.219 and let's rock that baby back and forth, 00:19:47.219 --> 00:19:49.855 cradling the baby to sleep. 00:19:49.855 --> 00:19:53.192 Nice gentle stretch in our legs here. 00:19:53.192 --> 00:19:56.728 The baby is falling asleep, back and forth, 00:19:56.728 --> 00:19:59.031 cradling the baby, 00:19:59.031 --> 00:20:03.735 and let's put that one back down and do the other side, 00:20:03.735 --> 00:20:06.772 and let's grab onto our ankle here and our knee, 00:20:06.772 --> 00:20:10.976 and cradling the other side, back and forth, 00:20:10.976 --> 00:20:13.312 cradling that baby to sleep. 00:20:15.514 --> 00:20:17.783 That's it, that's a nice little way 00:20:17.783 --> 00:20:19.718 to stretch out your legs. 00:20:19.718 --> 00:20:21.987 And putting that back down, 00:20:23.322 --> 00:20:25.490 and we're going to imagine we're a sandwich, 00:20:25.490 --> 00:20:26.725 a sitting sandwich, 00:20:26.725 --> 00:20:30.862 so breathing in, we're gonna lift our hands up, 00:20:30.862 --> 00:20:33.365 and breathe out, bend forward. 00:20:35.968 --> 00:20:38.971 Breathing in, stretch those arms up, 00:20:39.938 --> 00:20:42.441 and breathe out, bend forward. 00:20:44.943 --> 00:20:48.714 And breath in, up, stretch those arms up, 00:20:48.714 --> 00:20:52.851 and breathe out, and this time grab onto your feet, 00:20:52.851 --> 00:20:54.586 or your ankles or your calf, 00:20:54.586 --> 00:20:57.522 whatever you can hang onto, 00:20:57.522 --> 00:20:58.824 whatever you can hang onto, 00:20:58.824 --> 00:21:00.025 and just stay here for a few seconds, 00:21:00.025 --> 00:21:02.461 and we're a sitting sandwich guys. 00:21:02.461 --> 00:21:04.963 What kind of sandwich are you? 00:21:07.032 --> 00:21:08.533 A cheese sandwich. 00:21:08.533 --> 00:21:10.469 What sandwich are you making at home? 00:21:10.469 --> 00:21:14.006 This is a great way to stretch out your legs and your arms. 00:21:14.006 --> 00:21:15.707 All right, good little bend here, 00:21:15.707 --> 00:21:19.544 we're gonna now slowly lower down to the floor, 00:21:19.544 --> 00:21:21.213 and get into our octopus, 00:21:21.213 --> 00:21:23.148 and imagine we're an octopus, 00:21:23.148 --> 00:21:26.218 so get your legs and your arms up into the sky, 00:21:26.218 --> 00:21:28.954 and just float around in water, 00:21:28.954 --> 00:21:30.822 and just let everything go. 00:21:30.822 --> 00:21:33.292 Imagine you're body is an octopus here, 00:21:33.292 --> 00:21:35.927 floating in the water. 00:21:35.927 --> 00:21:37.029 Nice octopus. 00:21:38.063 --> 00:21:38.897 Wow. 00:21:40.065 --> 00:21:43.068 Look at everything, let go, be loose, 00:21:44.870 --> 00:21:48.006 and slowly lowering your legs and your arms down 00:21:48.006 --> 00:21:49.441 to your sides, 00:21:49.441 --> 00:21:52.711 and imagine you're melting into the floor, 00:21:52.711 --> 00:21:55.080 like ice cream on a hot day. 00:21:55.080 --> 00:21:56.281 And this is time for our bodies 00:21:56.281 --> 00:21:59.051 to get into a relaxation. 00:21:59.051 --> 00:22:01.720 You can close your eyes here, 00:22:01.720 --> 00:22:05.057 relaxing your belly, relaxing your legs. 00:22:07.125 --> 00:22:10.996 And just imagine your yoga practice today, 00:22:10.996 --> 00:22:15.067 and all the breathing you did, and the movements. 00:22:17.135 --> 00:22:19.571 (soft music) 00:22:37.522 --> 00:22:39.124 Wiggling your toes, 00:22:40.158 --> 00:22:42.594 just start to wiggle those toes, 00:22:42.594 --> 00:22:44.596 and wiggle your fingers, 00:22:46.198 --> 00:22:50.035 and rolling your head from side to side, here. 00:22:53.972 --> 00:22:56.408 Slowly waking up your body, 00:22:56.408 --> 00:22:59.611 bringing your knees to give them a nice hug, 00:22:59.611 --> 00:23:02.047 and you can just roll side to side here, 00:23:02.047 --> 00:23:06.585 just a little bit with your knees hugged into your body. 00:23:06.585 --> 00:23:11.289 And coming to one side, roll over to one side here, 00:23:11.289 --> 00:23:15.460 nice gentle roll, and you can lift yourself up into seated. 00:23:19.264 --> 00:23:22.734 And you can sit back, crossing your legs, 00:23:22.734 --> 00:23:24.403 and how do you feel? 00:23:26.004 --> 00:23:27.672 Your body feel calm, 00:23:28.507 --> 00:23:29.508 and relaxed? 00:23:30.976 --> 00:23:32.511 Great. 00:23:32.511 --> 00:23:34.746 We're gonna close our practice off today, 00:23:34.746 --> 00:23:37.282 by touching our fingertips together, 00:23:37.282 --> 00:23:41.186 and our palms touching, creating that space, 00:23:41.186 --> 00:23:44.689 and going to our heart center, bowing down, 00:23:44.689 --> 00:23:48.026 thanking our bodies for today's playful yoga practice, 00:23:48.026 --> 00:23:51.830 ending off with, my heart to your heart, 00:23:51.830 --> 00:23:54.332 and slowly open up your hearts, 00:23:54.332 --> 00:23:56.668 and share it with the world. 00:23:59.704 --> 00:24:01.473 Did you guys have fun? 00:24:02.774 --> 00:24:03.842 And how about you at home? 00:24:03.842 --> 00:24:05.343 Did you have fun? 00:24:05.343 --> 00:24:07.546 We hope that you were able to follow along with us, 00:24:07.546 --> 00:24:09.481 and had some fun doing it. 00:24:09.481 --> 00:24:10.415 I'm Sophia, 00:24:11.316 --> 00:24:12.617 this is Nova, 00:24:12.617 --> 00:24:13.885 and Christian, 00:24:13.885 --> 00:24:16.321 and we hope to see you again. 00:24:17.522 --> 00:24:20.192 (bright music)