Chair Yoga For Focus | 10 Minute Kids Yoga Class | Ages 3-12 - video Dailymotion

Edu-Primes

Watch Chair Yoga For Focus | 10 Minute Kids Yoga Class | Ages 3-12 - Edu-Primes on Dailymotion

Transcript

00:00Let's begin by sitting up tall, feet are flat on the floor or as close to the floor as possible,

00:24making sure that you scooch forward on your chair and think about that metaphor of that

00:29there's glue on your bottom and string to the top of your head so you're sitting really tall

00:33in your body. Very good. We're gonna start with our sounding breath today. So you are going to

00:39imagine that your two hands have become your headphones and you're gonna wrap them around

00:44your ears. You're gonna breathe in through your nose and out through your nose or your mouth,

00:50whichever is more comfortable, for three rounds. So take a deep breath in, deep breath out,

00:56deep breath in, deep breath out. One more deep breath in, deep breath out. Very good. Inhale,

01:10you're gonna reach your hands high into the air. Now that we did sounding breath, we're gonna do

01:14feeling breath. So noticing that our breath has both sounding as well as feeling qualities. You

01:20are gonna take your hands and wrap them around your ribs and that's your low ribs. So push right

01:25here at the front of your chest. Does everyone feel those bones there? Okay, that's what you want

01:29to feel as you breathe. So you're gonna wrap your hands nice and tight around your ribcage because

01:34underneath of our ribcage are our lungs. So we're gonna feel our lungs work for us here. So you're

01:40gonna take a deep breath in through your nose and breathe out. Very good. Two more times. Sitting

01:49tall, breathe in, breathe out. One more time, breathe in. Very good. And breathe out. Very good.

02:01Last breathing exercise, sunshine arms with ocean breath. You're gonna take a deep breath in, open

02:06your mouth, audible exhale, sound of the ocean wave. Gorgeous. Two more times, deep breath in,

02:12deep breath out. One more time, deep breath in, deep breath out. Very good. Now that your lungs

02:22all warmed up, let's come to our standing poses. So using your hands on the chair, you're gonna

02:27come up to stand. We're gonna start in mountain pose. So lift up your right leg and press it down.

02:32Lift up your left leg and press it down. Touch your shoulders, touch your ears, touch the top

02:38of your head, that's the peak of your mountain. Touch your eyes. Good. Touch your shoulders. Bring

02:42your hands down and then very gently you're gonna lift your shoulders up towards your ears and then

02:47you're gonna exhale and roll your shoulders onto your back. So standing tall in mountain pose,

02:52let's reconnect with breath. Take a deep breath in, deep breath out. Very good. Warrior I pose.

02:58Going to the back of your chair, please. So make sure that your chair is there to support you.

03:05Let's start with our hands on the back of the chair. You are going to step your right foot

03:10forward. You are going to slide your left foot back. So that's a 45 degree angle on the back

03:16foot. Your hips are turning towards your chair. Hands are on the chair. Back leg, check in with

03:21it. It's gonna stay straight and strong. Just the front knee, you're gonna bend it right over the

03:26ankle. That's it. And then you're gonna stand tall in your body. You're gonna take a deep breath in,

03:31deep breath out. And maybe this is where your warrior stays, if this is where you feel focused

03:36and balanced. Going deeper, you can inhale, reach one arm up. Good. Exhale, inhale, reach the other

03:42arm up. Good. Take a deep breath in, deep breath out. You're gonna bring your hands back down and

03:49then slow and steady, mountain pose. Very good. If we did our right side, what side are we gonna

03:55do now? Left. So you're gonna keep your left foot forward, hand on the chair to support you. Slide

04:01your right leg back. Just a leg's distance. You want to make sure both feet are flat. That's it.

04:06Turning your hips towards the back of your chair, bend into your front knee. Hands are on the chair

04:10for support. Tall in your body. That's it. Breathing in, reach one arm up. Very good. Breathing in,

04:17reach the other arm up. Take a full deep breath in, deep breath out. Beautiful breath. Bring your

04:24hands down and in one step, we're gonna go back to mountain pose. Very good. Coming to the side

04:33of your chair. So let's start by standing on the right side of your chair. So next, we're gonna do

04:38tree pose. That's gonna help you with your focus and I want you to imagine that your toes are like

04:42the roots to a tree. What do roots to a tree do? Stabilize or support. Very good. So bringing your

04:49hand to the the chair for support, you're gonna take your outside leg and it's gonna be like it

04:55kicks down right to the inside. That's it. And then bring your hand to your hip and then imagine

04:59top of your head's like the top of the tree. Get tall. Good. Use your breath. Calm and steady. Inhale,

05:05reach your outside arm up. Inside arm if you feel it or keep it here. This is a gorgeous tree.

05:11Going further. That's it. Good. Take a deep breath in. Deep breath out. That's it. Slowly. Inside arm down.

05:22Outside arm down. Step back. Mountain. Good. Take a deep breath in. Deep breath out and let's exchange

05:29sides. So going over to your left side. Very good. So outside leg just like a kickstand. Use your hand

05:38on your chair. Get tall in your body. Beautiful. When you feel calm and focused, use your eyes and

05:44your breath to help you. Take that outside arm up. As you feel calm and steady, take the inside arm up.

05:53Beautiful. Connect back to your breath. Take a deep breath in. Deep breath out. Inside arm down.

06:00Outside arm down. Step back to mountain. Take a deep breath in. Deep breath out and come back to

06:07the front of your chair. Going towards our seated poses. Once you're on your chair, make sure again

06:13that the feet are towards the floor. Sitting up tall in your body. Helicopter arms are next. So

06:19this is a nice twisting pose. You're going to inhale and reach your arms up. And then you're

06:24going to exhale and imagine your arms are like helicopter wings. Very good. And we're going to

06:29go towards the right first. You're going to take a deep breath in. And as you breathe out, we're

06:33going to twist to the right. Good. Inhale. You're going to come back to center. Exhale to the left.

06:41Good. Let's go one more time. Either way. Inhale. Exhale. Inhale. Exhale. Good. Inhale. Come back to

06:51center. Let's reach the arms up. And exhale. Bring the hands down. And we're going to do seated camel

06:57pose next. So you're going to take hold of the side of your chair. If this is hard for you, you can

07:02always just keep your hands on your knees or you can hold the side of your chair down low. Okay. And

07:07this is a backbending pose. So you're going to scoot yourself forward. And then I want you to

07:12roll the shoulders. Get nice and tall in your body. Very good. You're going to take a deep breath in.

07:17And as you breathe out, you're going to very gently just lean forward. That's it. Chins nice

07:22and neutral. You feel that space behind your back. Very good. Gorgeous. Take a deep breath in.

07:27Deep breath out. That's it. And then inhale. We're going to sit up tall. Reach your arms up.

07:35And then we're going to exhale slowly forward fold. So reaching forward. And maybe you're just

07:40bringing your hands to the chair. Maybe you're stacking your arms. Maybe you're taking your hands

07:45all the way down. Wherever you're going, try and let your head relax. So think of this like your

07:50head's heavy like a coconut would hang from a tree. That's it. And find your breath. Take a full

07:57deep breath in. Deep breath out. And then I want you to tuck your chin towards your chest like

08:04you're looking for your belly button and slowly vertebrae by vertebrae. Your head is last. Slowly

08:09all the way back up. Good. Inhale. Reach those arms up. Audible ocean. Exhale out.

Chair Yoga For Focus | 10 Minute Kids Yoga Class | Ages 3-12

Category

Transcript

Recommended