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Welcome to the World of Yoga Journal.
Explorations of Hatha Yoga, bodywork, alternative healing, diet, and other body positive practices.
From meditation to martial arts, philosophy to psychology, discover new and old mind expanding possibilities.
A nurturing blend of Eastern and Western traditions offers food for the soul.
Join us on the path.
Learn more at www.globalonenessproject.org
www.globalonenessproject.org
Yoga in the World of Yoga
Why is for Yoga?
Come join us and you'll see
Yoga is fun for the whole family
My body moves in all kinds of ways
Wakes up with the sun
Eats and works and plays all day
I take care of myself
And an old
And a cheap
Hey!
Y is for yoga
It joins our living things
Me, my dog, my mom, my dad
The earth, the sky and trees
Y is for yoga
Get quiet and hang out
Yoga feels good
And out my mind it does all kinds of things
Things, thoughts, fields, castles, and everything
With yoga I can learn to stop
Relax, hang out, and just go plop
Ahhh
Why is my yoga, it makes me feel so good
Why not try it as you'll see
Yoga is fun for you and me
Hi kids, thanks for joining us.
I'm Mrs. Yoga and these are the yoga kids.
Ali
Blake
Dakota
Brad
Jyoti
and Keeva
Would you like to be a yoga kid too?
Come on, we'll show you how.
Belly Breathing
Let's begin by learning how we breathe.
Lie down, put your friend's head on your belly
and put your head on a friend's belly
or place a toy on your belly like Jyoti.
Relax as you breathe through your nose
filling your belly and your chest.
Feel your friend's head or your toy
gently rise and then fall back down.
Rise and fall.
Watch Jyoti make the duck swim with her breath.
When your belly rises you are inhaling air.
When your belly falls you are exhaling air.
When we breathe in air we also breathe in oxygen.
Hi Oxygen Kid, thanks for breezing in.
Oxygen Kid will teach us how we breathe.
When we breathe in the oxygen comes into our chest.
Inside our chest are two sacs.
These sacs are your lungs.
From your lungs the oxygen travels through your whole body.
All living things, cats, dogs, birds, lions
need oxygen just like you.
Breathing in lots of oxygen keeps your brain smart
and your body healthy.
Remember to relax and breathe deeply
whenever you are doing yoga.
Dog Pose
Oh good, here comes Tree the dog.
He might not have branches or leaves
but he is as big as a mighty oak.
Tree will teach us how to stretch.
Come down on all fours like Kiva.
Stretch your puppy paws.
Lift your tail up.
Stretch.
Press down through your puppy feet.
Come down and rest like Kiva.
Forehead to the floor.
Arms along your side.
This is child's pose.
Rest and relax.
Let's do dog pose again.
When you are up bark like a dog.
When you come down rest like a child.
Tree Pose
Yoga came from the country of India about 5,000 years ago.
The word yoga means to join.
We do yoga to join ourselves with the world around us,
with everything in nature.
We all share this planet together
so we must support and honor one another.
We all live under the same sky and breathe the same air.
Did you know that trees are our breathing buddies?
They make the oxygen we breathe.
They are the lungs of Mother Earth.
Would you like to stand tall and proud like a tree?
Come on, Dakota will show us how.
Bring your feet together and press your heels into the floor.
Imagine that your roots go down through the floor and into the earth.
Lift one leg and place it as high up as you can.
Bring the palms of your hands together at your heart.
Now you are balancing like a tree.
Let your branches grow and open.
Remember to breathe.
Come down.
Let's do the other side.
If you have trouble balancing, lean against the wall or a piece of furniture.
You are as strong as a tree and no wind can knock you down.
Lion pose.
Why is the lion the king of the jungle?
Because they are strong and they are powerful and they roar really loud.
Would you like to be a lion?
Sit on your heels with your sharp lion claws on top of your thighs.
Lift your proud lion chest.
Breathe out as you roar.
Stretch your tongue to your chin.
Stretch your face and eyes too.
Wow! Look how powerful you really are.
I like to be the animals.
They teach me oh so much to fly the skies.
To swim the seas and browse around like little bees.
Cool, cool cats and cool, cool kitties.
Raw, meow, stretch and purr.
I love to pet their warm fur.
Zebra struts, flamingo brides.
Turtles crawl, seagulls sail.
Gee, I wish I had a tail.
I like to be the animals.
They teach me oh so much.
Those monkey pranks and scary snakes.
Giant dogs with wooly claws.
I love to hug and keep you warm.
I like to be the animals.
I love to make their moves.
Because me and them, we're the same.
Different shapes with different names.
I love to be the animals.
Snake pose.
Imagine not having arms or legs, just a long spine.
Could you still run or climb a tree?
Imagine having skin that peels off and grows back.
Imagine scaring others with the sound of your tongue.
Imagine being as beautiful and dangerous as a snake.
Lie down on your belly.
Make your body long.
Try to keep your shoulders relaxed as you become the snake.
Place your hands under your shoulders, elbows close into your sides.
Inhale as you stretch your chest up, lifting higher and higher.
Ready? One, two, three, strike.
Stick your tongue out.
Hiss like a snake as you breathe out.
Bring your head back down.
Gather your strength.
Breathe in as you slither out of your skin.
One, two, three, strike.
Practicing this backbend pose will keep your spine as flexible as a snake's.
Do the snake pose a few more times.
Butterfly Pose
Wouldn't it be fun to fly from flower to flower and dance with a friend on the wind?
Watch the butterfly to see how her body moves.
Bring the bottoms of your feet together.
Open your legs like wings.
Flap. Fly.
Close your eyes.
Imagine where you would fly.
Where would you go?
Hawaii.
Badlands Park.
Candyland.
Use your fingers as antenna.
With antenna you can know things even though you can't see them.
Butterfly use their antenna as much as they use their eyes.
Aren't you glad you have both?
Shake like jello.
Shake it up. Loosen it up.
Shake your head, fingers, toes, feet, ankles, tongue, hair.
Shake everything, everywhere.
Let your body move and groove.
Shake yourself silly and soft, soft like a ragdoll.
Bend your body in half.
Easy.
And hang your head and arms down.
Feel the back of your legs stretch.
You're a squishy, squeezy, gushy ragdoll and you can do anything.
Volcano Pose
Did you ever get so excited or so angry inside that you could explode like a volcano?
Loosen up your body.
Stand tall like a mountain.
Relax through your shoulders.
Bring your feet together.
Can you feel the earth begin to shake?
Bring your hands to your chest like Blake.
Jump your feet apart.
Now place your hands at your heart.
Uh-oh!
Watch out, the volcano's coming out.
Lift through your chest as you push your hands up and open.
Up and open.
Jump your feet together.
Don't you feel better now?
Let's do the volcano a few more times.
What's your volcano filled with?
Ice cream bars.
Chocolate.
Concentrate as you keep your eyes fixed on your hands.
Being able to focus will help you learn faster, play sports better, and make yoga easier.
Triangle and Warrior Poses
This is going to show us Triangle and Warrior Poses.
Like volcano, these are standing poses.
They build strong legs and spines and teach us to stand on our own two feet with confidence and courage.
Begin in Mountain Pose.
Bring your arms up.
Jump your hands and feet apart.
Turn your feet to the side.
Imagine a line from the arch of one foot to the heel of your other foot.
Stretch through your spine as you tilt your body to the side like Ali.
Reach down with one hand and stretch your other hand to the sky.
Pull your body up.
Turn your feet.
Do the same thing on the other side.
Look up.
I see one, two, three triangles your body makes.
Do you see them?
Come up and do the Triangle Pose again.
Bring your arms down if you get tired.
You can see triangles everywhere if you look.
You can be as powerful and brave as a warrior.
Warriors have strong bodies and sharp minds.
Come into Warrior Pose with Ali.
Stand strong in Mountain Pose.
Jump your hands and feet apart.
Turn your feet like you did for Triangle.
Bend your front knee.
Keep your back legs straight.
Stretch your arms out, hands facing down.
Come up and do the other side.
Keep your shoulders relaxed.
Do the Warrior Pose one more time.
Try to keep your knee directly over your ankle.
Look out beyond your hand.
Concentrate.
Let your eyes be fixed and focused.
As a warrior, you have the strength to make your dreams come true.
Bunny Breathing
Did you ever notice when a bunny breathes, she wrinkles her nose up and down?
That's what we're going to do.
Breathe in through your nose like this.
Short, quick in-breaths.
And then a nice long exhalation out through your mouth.
Bunny Breathing cleans the inside of your body like a washcloth and soap clean the outside.
Use your Bunny Breathing if you're feeling tired or down, and it just might make you feel better.
Flamingo Pose
How long can you stand on one leg?
A flamingo can do it for 10 hours.
They can sleep on one leg.
Brad can show you how to be a flamingo, but I don't think he can make you pink.
Stand in Mountain
Open your arms out like wings.
Find your balance on one leg as the other stretches back behind you.
Flamingos have incredible balance.
Balance takes concentration.
To help you concentrate, keep your eye on the pink flamingo in the corner of the screen.
Good.
Let's do the other side.
If you feel balance, try gently flapping your wings.
Keep on trying. Don't give up.
This pose takes a lot of practice.
Flamingos don't need practice even though they have all day to do it.
Reach for the Sun
Stand tall and place your hands on your belly.
Breathe.
Feel the power inside of you shining like the sun.
Now reach with your left hand. Reach with your right.
Stretch your arms and grab that sunlight.
Breathe in through your nose and let out a ha!
Reach, reach, reach for the sun.
I can do anything and have lots of fun.
Reach, reach, reach for a cloud.
Take a piece of cloud and put it in my belly button.
Reach, reach, reach for your dream.
Reach, reach, reach for the sun.
I am happy being me, touching, feeling all I see.
Reach, reach, reach for a cloud.
Take a piece of light and put it in my smiling belly.
Reach, reach.
Bridge of Diamonds
We all shine and shimmer in this world.
Each of us a beautiful jewel, a precious diamond.
Join Dakota and Ally as we learn the diamond pose.
Sit down between your heels.
Keep your knees together.
Try to keep your shoulders relaxed.
Stretch your arms up as you breathe in.
And exhale as they come back down.
And again. Good.
Form a diamond above your head as you continue to breathe.
And giggle your arms back down.
Smile. Your smile sparkles like a million diamonds.
This time lift up and reach your hands out.
Imagine joining hands with children across the world to make a bridge of diamonds.
Together our love and light will shine in peace.
Turtle Pose
Turtles and tortoises are lucky. They carry their home on their back.
They can go inside and sleep whenever they want, wherever they want.
When they want to play, they just pop their heads out and say,
Hello!
Let's be a turtle with Brad.
Open your legs wide.
Reach your arms under your knees.
Bend forward as far as you can.
Now you're in your shell.
Lift your chest and head.
Stretch up and say,
Hello!
It may be hard at first, but keep trying.
Some tortoises live to be 150 years old.
Be slow and steady like them and with practice you'll get better.
Bye bye!
Headstand
When you're upside down, the world looks topsy-turvy.
In yoga there are a few poses where your feet are where your head is and your head is where your feet are.
These are called inverted poses.
Dakota is in an inverted pose called the headstand.
Please go slowly with this one.
Watch Dakota a few times before you try it.
Headstand can be scary at first, but like anything else, if you practice you'll get better.
You might even find it's more fun having your feet where your head is and, oh, you know.
Do your headstand on carpet or use a blanket.
Until your balance is perfect, you'll need to do headstand against a wall.
Let's get ready to turn things around.
Place your head and hands like Dakota's.
Bring your feet to the wall and stretch them up.
Make sure your hands are supporting you.
Your weight is on the center of your head and your neck is straight.
If you have trouble getting up or you fall down, try again.
Congratulations, you did it!
Don't forget to breathe while you're up there.
Enjoy the view.
Only stay up for a few seconds.
Come down slow and with care into Child's Pose.
Remember Child's Pose?
Bring your forehead to the floor.
Stretch your arms along your body, palms up.
Rest with your eyes closed.
Always rest in Child's Pose after your headstand.
Relaxation, om namaste.
Lie down on your back.
With your arms and legs slightly apart, palms are up.
This is our final relaxation pose.
Close your eyes.
Be very, very still, quiet.
Your body and mind are resting.
Listen to the sound of your breath, so quiet within you, flowing like a gentle wind.
Like the waves.
Imagine you are lying on a soft bed of sand.
Your body just melts into the arms of the sand.
Your skin is gently worn by the soft heat of the sun as it shines down upon you.
Release more as you sink further and further into the sand.
You're so relaxed.
Your face, neck, shoulders, back, arms, legs, so soft and relaxed.
You are peace.
You are one with the waves, the breeze, the birds.
You are love.
As you feel ready, gently roll over onto a side and hug your knees in towards your chest.
This is the shape you were in inside your mommy's tummy.
Warm, snug with everything you needed.
Stay quiet and peaceful as you use your hands, arms to help you press yourself up.
Sit cross-legged or pretzel your legs with one or both feet on top of your thighs, like Allie.
Whichever way you feel better.
Sit with your spine long, chest lifted.
Bow your head slightly.
Let's learn about the sound called Om.
Form your lips into an O shape and then sing the letter O.
Bring your lips together and sing the letter M.
Keep chanting Om.
Close your eyes and feel the sound move through you.
Did you know that everything has an energy?
The yogis say Om is the sound when all things, kids, grown-ups, rocks, animals, trees, plants, and people are working together in harmony and peace.
This is the sound of Om.
Om.
One sound.
One people.
That sounds beautiful.
We're going to close our session with Namaste.
Put your hands together at your heart and bow.
Namaste means the light in me bows to the light in you.
I am you and you are me. I am part of all I see. Namaste. Namaste. Namaste. Namaste. I am the light and the light is me.
Namaste. Namaste. Namaste. Namaste. Namaste. I shine bright with all I see.
The light in me sees the light in me. Bow to me. I bow to you.
The light in me sees the light in you. Bow to me. I bow to you.
The light in Namaste sees the light in you. Namaste. Bow to me. Namaste. I bow to you. Namaste. Namaste. Namaste.
The light in Namaste sees the light in you. Bow to me. I bow to you.
The light in Namaste sees the light in you. Namaste. Bow to me. I bow to you.
It's me. Namaste. Namaste.
Take off my shoes. Peel off my socks. Get my feet rounded and with yoga I rock.
I'm a yoga kid, happy, healthy, and bright.
Stretch my body and my mind, shine my inner light.
Yoga kids are happy kids, we love to move and play.
We're part of a world that's changing every day.
We can shape like a triangle, strong like a warrior.
Fly like a butterfly, all the way to Pretoria.
More like a lion, sing like a bunny.
Do I sound funny?
Take off my shoes, peel off my socks.
Get my feet round and dance with yoga aura.
I'm a yoga kid, happy, healthy, and bright.
Stretch my body and my mind, shine my inner light.
Yoga kids are happy kids, we love to move and play.
We're part of a world that's changing every day.
I'm a yoga kid, happy, healthy, and bright.
I'm a yoga kid.
Thank you.