Yoga For Kids | Play In The Park | Yoga With Adriene

Yoga For Kids   |   Play In The Park   |   Yoga With Adriene



– My name is Kiliocos
and I am 12 years old.
– Alright, well hello my friend.
– Hello.
– How are you today?
– I am actually pretty good.
(light music)
– [Adriene] Practicing yoga
outside is one of my favorite
things so thank you so much for
being here and for joining me
for one of my favorite things
and really it brings me no
greater joy than to
meet new people and do yoga
so thank you so much.
– You’re welcome.
I’m happy to try.
– Yeah! Cool, thanks.
Yeah, you’ve got a
great energy. I’m so excited.
So we’re gonna
begin on all fours.
– Okay.
– In preparation for a really
good warm-up shape that you can
do any day of the
week when you just want
to kinda get the juices flowing.
It’s super easy, called Cat-Cow.
Have you heard of it?
– [Kiliocos] No.
– Okay, great.
Let’s give it a try.
So we’re gonna
start on all fours.
– [Kiliocos] Okay.
– And so we’re putting
two images in our head.
Obviously, the cat and the cow.
– Okay.
– So let’s start
with the cat here.
Just like on Halloween that
image of a black Halloween cat
we’re gonna arch the back.
Round, round,
round, round, round.
And then you drop your chin.
And then, yeah, beautiful!
You’re a natural. Gorgeous.
Great, then what is usually the
cat do here is kind of find a
little cleansing breath.
You’re gonna take a deep breath
in and just like a black cat
would go (hisses),
you’re gonna go (hisses)
and press away
from your yoga mat.
Here we go. (hisses)
Yes! That’s it.
Okay, two more just like that.
Here we go. Big inhale.
(hissing)
Nice and then one
more big breath in.
And then let go of any worries.
(hissing)
And spit on your
yoga mat just like I did.
Okay, great.
Here we go, drop the belly.
And this time we’re
going for the Cow Pose.
So this might be
slightly disturbing,
my friend, but the cow’s
belly drops to the ground.
It’s like the utters are coming
to the ground and then the cow
just stands there
very stoic and still
with the gaze out staring
into the field.
And the cow’s breath is the
opposite of the cat’s breath.
Just very calm and
steady and in our spine,
the spine’s doing the
opposite of what it just did.
So before it was
making a big N shape and
now it’s making a big U shape.
So here we go from our U shape
let’s go back to that N shape.
Cat Pose.
And then now Cow Pose.
Boom, you got it, one more time.
Cat Pose.
And then Cow.
Dropping the belly.
Awesome work.
Great, now we’re gonna bring the
knees as wide as the yoga mat
and the big toes to touch.
And there goes another ant and
then we’re gonna send the hips
back and we’re
going to reach, reach,
reach for the
front edge of the mat.
And then we’re gonna
bring the palms together
for like a little shark fin.
And dude, I say this on my
YouTube channel all the time.
We call this Namaste Shark
Fin so I do this with all ages.
This isn’t like
a kid yoga thing.
– Okay.
– So enjoy it. It’s so fun.
So you’re gonna take
your Namaste Shark Fin.
All the while we’re
stretching our hips.
Really good for all
the sitting that we do.
We’re stretching our legs.
We’re stretching our side
body so we can stand up
nice and tall and confident.
But then what’s all of
this if you’re not having fun?
So we’re gonna take
the Namaste Shark Fin,
dig into your elbows, keep it
going all the way up and then
you can peek at me but then
you can do this on your own.
So peek at me as
long as you need to.
You’re gonna bring your chin
down and then your shark fin’s
gonna come all the way up behind
the head and now you’re in
full blown Namaste Shark Fin.
Yeah, beautiful.
(Kiliocos giggles)
(laughs)
Full blown Namaste Shark Fin.
(Kiliocos humming)
Dude, yes!
And then you’re actually doing
what we’re going to do next.
You’re gonna kinda swim, but
we’re gonna walk the elbows
kinda (humming)
towards the front of the mat.
Great work, so now
we’re gonna release here.
We’re gonna come all the way up
and then from here you’re gonna
cross one ankle over the other.
– Okay.
– Boom, great coordination.
And then watch this move,
we’re gonna slowly,
magically come all the way back
through to like a criss-cross
applesauce position.
Boom, magic.
– Whaa.
– [Adriene] Wha.
Okay and let’s get up towards
the front edge of our mat just
to get a little closer.
And here we are
in this great shape.
So your hips are nice and open.
– Cool.
– [Adriene] Really, really good.
We want to keep
that as you grow.
And speaking of grow, imagine,
we’re just gonna plant a little
seed right at the
bottom of our spine.
– Okay.
– [Adriene] And it’s gonna
slowly grow into like a little
seedling and a little
leaf and a little vine.
And that vine is gonna travel
all the way up your spine.
– Okay.
– So see what happens when that
vine starts to grow all the way
up the spine and see what
happens if you sit up as tall as
you can here and just bring your
hands to your knees or thighs,
yogi’s choice.
You can choose what feels good.
I’m gonna go on my knees today.
Feels good here today.
– There, there, there.
– Yeah.
– There. There.
I don’t know.
– But you just go with your gut.
Because that’s yoga too.
Like very day it’s gonna feel
different and so having the
practice of going,
“You know what?
“This feels good today.”
Or, “This feels good today.”
We don’t have to kind
of copy cat other people.
We can go, “You know what?
“It feels better for me to go
to bed right now,” or whatever.
Yeah, really nice.
So no right or wrong, just
keep asking what feels good.
Cool, and then here we are in
we call this the easy pose.
It’s not easy for everyone
but how does it feel for you?
You look pretty good there.
– I feel calm, cool, collected.
– Yeah.
– Chill overall.
– Chill.
So that’s rad because you
know what I like to think of
Sukhasana, Easy Pose, as not
necessarily it being easy but
that this is a place you can
come to to find your chill.
– [Kiliocos] Yeah.
– Find your ease.
So, hat’s off to you. Right on.
So let’s just put
the tray on top of that
by bringing the palms together.
And we call this Anjuli Mudra.
And a Mudra is kind of a shape
we make with our
hands with intention.
– [Kiliocos] Okay.
– And they kind of help to
guide the way we’re feeling,
our mood so obviously,
I believe this
but I really do think that
bringing your
palms together in a nice,
calming Mudra and then paying
attention to your breath can
kinda change your mood if
you’re ever feeling angry.
Which it happens.
So press your palms together and
bring your elbows out left to
right and then
lift your sternum,
this chest area, your
heart right up to your thumbs.
And then take a big,
proud breath here,
just proud of
yourself for showing up here.
Meeting a stranger
girl in the park doing yoga.
Should definitely
feel proud and brave.
And then we’re gonna interlace
the fingertips here and press
the palms forward.
Get a big stretch.
Now, think of some things
that you use your hands
for that you like to do.
Like anything at all.
– Thumb war, I guess.
– [Adriene] Thumb war!
Yes, this is a good one!
So this is good for thumb war.
What else?
What other things do we use?
I’m still old fashioned.
I like to write in my journal
with a pen (laughs) and paper.
So that’s good for me.
What about for you?
– I don’t know.
Just kinda like a swing.
– Yeah but like what also too
are things that you use your
hands, the wrists, the
arms for regular basis?
Anything at all?
– Well, I mean…
– Any activities?
– Well, I mean I
use it to like cook.
– Boom, yes!
So this is great for that.
More will come.
You’ll think of more later.
So keep breathing, stretching
here through the forearms,
through the shoulders.
You’re doing great.
Really nice,
sitting up nice and tall.
We’re gonna challenge ourselves
by taking the pinkies and
drawing big line all
the way up towards the sky.
So we’re
maximizing this stretch here.
We’re reaching, reaching,
reaching and then with the big
stretch you gotta have
the big breath so big inhale.
Big exhale and then break
free of the chains, ready?
Yes, really nice work.
Awesome.
– [Kiliocos] I got like
a pop in my shoulders.
– Bravo. Yeah,
good pop or bad pop?
– [Kiliocos] It was like good.
– Woo, alright.
(Kiliocos laughs)
Okay, so now we’re
ready to rock and roll.
Literally and metaphorically.
(Kiliocos laughs)
So here we go.
We’re gonna bring our feet out
and first we’re gonna wake up
our feet a little bit and this
might feel a little silly but
I’m feeling like you’re on my
side so let’s see how it goes.
You’re gonna bring the
fingertips behind you and you
know we’re actually lucked out
with good weather
here in the park today.
– Yeah! It’s awesome.
– But if it were to rain I
wouldn’t complain ’cause it’s
been quite hot here, right?
– You rhymed.
– So we’re, yeah.
– If it were to rain,
I wouldn’t complain.
– (laughs) Career change!
So we’re gonna make it rain but
we’re also going to wake up our
feet and this is gonna stimulate
a little bit of energy because
that’s the other cool thing
about yoga is we’re not just
dealing with muscles and bones
but we’re dealing with energy.
And I’m telling you man, you
start practicing yoga now,
get in control of your energy–
– It just kinda gives you
physical and mental confidence.
– Amen.
That’s it and so much more.
It kind of helps you love
yourself and when you feel
confident in your own self
and you love your own self
you naturally share
that with others.
It’s not a struggle.
You don’t have to work
really hard or try too hard.
It just it becomes part
of your natural way of being.
Which I believe
everyone’s like that.
We just kinda forget sometimes.
– Yeah.
– Alright, so let’s wake
these feet up by making it rain.
So this is really fun with a lot
of people because it creates a
big kind of like storm effect
but it’s just you and I so we’re
gonna have to go crazy.
So take a deep breath in.
Beautiful
placement of your hands.
Opening up
through the shoulders,
you’re really
nice and here we got.
We’re just gonna start by making
a pitter-patter of rain with the
soles of the feet.
Now, your legs are gonna get
tired but your legs are strong.
You have really strong muscles
here so you can use them and
then you seem like a happy,
cheerful guy which I’m honestly
so honored to meet you but we
all get frustrated some times so
this is a good thing you can do
when you have frustration and
you just want to get it out
without causing anyone any harm.
Yeah, so take a deep breath in,
get a little faster,
little stronger and then
the beautiful thing about
a storm is eventually–
– Woo, my legs.
– [Adriene] eventually,
the clouds begin to part.
Ah. And the sun
begins to shine again.
And that was a
workout on your legs, right?
– Yeah.
– Who’d have thought?
I know, me too. And now
we’re ready to rock and roll.
– Okay.
– So peek at me if you need
to as a little demo first.
– Okay.
– We’re gonna rock
and roll up and down
the length of our spine.
So you’re gonna take your hands
and bring them behind
the thighs to start.
And then this is one
of those things where
you can’t think too hard.
You just gotta go
with your feeling,
have some fun.
We’re gonna rock back.
Chances are you’ve
done this before too.
And front.
And rock back.
And rock front.
And now we’re
rocking and rolling.
Massaging all of the back body.
– [Kiliocos] Ah! I got stuck.
– [Adriene] Free massage.
No need to go to
the massage parlor.
We got it going on right here.
And you can have some fun,
like maybe not today,
but maybe some day your
toes touch behind your head.
You never know.
Woo, so close.
So close.
Sometimes I like to find a
little rock and roll Mudra here.
Just a little like, you know,
rock and roll.
Or we’re in Austin so this
can be like hook ’em horns.
You can do the
rock and roll Mudra.
And then check it out, the
next time you rock and roll up.
You’re like, “I’m done.”
You’re gonna rock all the way
up to this little squat here.
– Wait, oh, I messed that up.
– No, you’re good.
Yes, nice!
I want to do it again too.
‘Cause it does make me feel
confident because I used to not
be able to do that.
– Squat, squat, squat.
It’s like a frog.
– Yes, so now
we’re in Froggy Pose.
– [Kiliocos] I read your mind.
– You read, I’m telling you,
you’re gonna be a
yoga teacher in one year.
Gonna have to have
you on the channel.
You’ll be teaching.
Okay, so, believe it or not a
lot of kids your age actually
this really hurts their feet.
How does it,–
– [Kiliocos] Really?
– how do your feet feel?
– [Kiliocos] My feet feel comfy.
– Pretty good!
– [Kiliocos] Light.
– Look at that!
Really strong, okay, good.
– [Kiliocos] Bouncy.
– Fabulous.
So then that means I think we
can challenge ourself by trying
to do a little balancing here
which is gonna prep us
for our Crow later.
So we’re gonna come to this
Anjuli Mudra here and see if we
can sit up really tall here.
Like a Zen froggy.
(Kiliocos laughs)
I’ve met a few.
They’re cool.
– Doing, doing.
– Yes, and then after
we find our Zen
while no one’s looking
we’re gonna give it a hop.
Now, yogi’s choice you
can keep the hands together,
slightly more challenging or
you can bring ’em to
the ground for your hop.
– Try my hop.
– Take it away.
– With the first time.
– Boom.
– Second time without.
– Whoa! Nice.
Whoa.
That’s a challenge.
– [Kiliocos] That is.
– Okay, now bring
your breath into it.
So just make sure you’re
not holding your breath
and I will too. Ready?
Let’s do five more each.
Ready?
We just do it on our own.
– Ooh!
– One more.
Woo! Nice.
Really nice work.
That was really good.
So legs are warm.
Side body stretch.
Back is rock and rolled out.
So from here, we’re
gonna find a little release,
we’ve earned it, by
coming into a Forward Fold.
So from here, nice and slow
,we drop the heels,
aw, and we start to
straighten through the legs.
Sound effects are welcome as you
just heard your lovely teacher
(laughs) go (groans).
– [Kiliocos] Ah!
– [Adriene] Yeah,
and then bend your knees.
Yeah, yeah, yeah.
And then get your
heels on the ground. Yeah.
Alright, now we’re going to
create a little imaginary art.
So imagine you have a
paint brush on every finger.
Creepy (laughs) and then you’re
gonna take your paint brushes
and you’re gonna draw swooshing
lines over to one side
and then to the other.
Swooshing lines.
And then you get to pick
your color or maybe you have a
different color on each one
but I’m gonna go
for an all blue thing.
What are you gonna do?
– [Kiliocos] Well,
purple, green,
red, yellow.
– [Adriene] Rainbow.
– [Kiliocos] Magenta.
– [Adriene] Ooh. Yes.
– [Kiliocos] Maroon.
– [Adriene] Mhmmm.
– [Kiliocos] Turqoise.
– [Adriene] Mhmmm,
keep it going.
– [Kiliocos] Velvet.
– [Adriene] Oh, nice!
Really nice. Alright.
– [Kiliocos] Transparent red.
– [Adriene] Ooh, yeah. Nice.
Oh yeah, I’m gonna add a little
iridescent to mine as well.
Great, and then from here
we’ll just do one more
when you feel satisfied.
– [Kiliocos] I feel satisfied.
– Okay, fab, we’ll come back and
then we’re gonna slowly bend our
knees and we’re
gonna slowly trace a line
all the way up the shin.
We’re coming up to stand.
All the way up past the kneecap
and then up to Mountain Pose.
Everyone in this park wants
to be doing this right now.
I can tell.
Okay, so
all jokes aside,
that’s how Mountain Pose
invites us to stand. Okay?
Now, you won’t feel
the same way every day.
We just got done saying every
day will feel different but
Mountain Pose is a great,
awesome,
seriously this
is no gimmick here, no trick.
Mountain Pose is something
I bust out all the time.
Instead of just waiting in line
or being frustrated or if I’m
waiting for someone
who’s taking a long time,
nobody knows it.
I know it.
But I’ll come place my feet and
I’ll come stand in Mountain Pose
really mindfully, really tall.
And instead of getting cranky
and angry or whatever it is
I’m feeling–
– You feel calm and relaxed.
– I flip the script.
– Yeah.
– As we say in
the film business.
Like we take that and we don’t
just ignore it but we actually
turn it into something good.
Like, “Actually,
I feel really fine.
“I don’t need to
really be angry.”
So Mountain
Pose isn’t just like,
oh silly old simple yoga shape.
It’s like a
secret tool of magic.
For me.
So let’s practice.
Imagine the tip of your head
is the top of the mountain.
In fact you can take, and it’
kind of cheesy but take it just
so you can
imagine it, yeah, yeah,
yeah, and then from
there see if you can somehow,
any which way,
stand a little taller.
Helps to take a big breath in.
Kinda lengthens your spine.
– I’m gonna imagine the
plant again up my spine.
– Yes. Good deal, yes.
– Grow a tree on the mountain.
– So imagine, brilliant,
imagine that vine going
all the way up the spine.
Beautiful.
And then let’s take it a step
further actually and let’s bring
this arm, your right arm,
or any old arm,
down first as if it
were another vine
or some piece of the structure.
So it’s now part of the mountain
and same thing with
your opposite arm.
So there’s all of this
awareness now in both arms.
Tip of the head, the crown,
top of the mountain.
We have the sides of
the mountain and then does a
mountain just
kinda like blow over
or is it really
strong and steady?
– [Kiliocos] Strong and steady.
– Get those legs
super strong and steady.
Yeah, so beautiful.
Looking great.
So if a big magical
goosh, goosh?
Whoosh, gust, goosh of wind were
to come through it would not be
able to blow you or I over.
‘Cause we’re nice and strong.
Standing firm in our own shoes.
Breathe in deep, yeah.
(Kiliocos coughs)
(Adriene laughs)
– That’s called keeping it real.
Breathe in deep.
(mimics coughing)
So out with the old,
in with the new.
Or as I like to say a lot,
inhale lots of love in.
It feels really good.
And then exhale
lots of love out.
And no worries if
you cough or choke.
(chuckles)
Inhale lots of love in.
(Kiliocos and Adriene laugh)
And exhale lots of love out.
Awesome.
So now we’re gonna
take the celebratory Mudra,
which we call this a Celebratory
Namaste and it’s really fun
because Jai means
“victory” in Sanskrit.
And so we call this Jai Namaste.
So it’s fun.
So you take your
hand and you’re going to,
again, don’t think, just let
your body intelligence row.
Kind of rock and roll here.
You take your hands and you’re
gonna swing them all the way up
and over your head and
then you’re gonna
clap the palms together.
And say “Jai.”
– [Kiliocos] Wait, what?
– Okay, let’s do it again.
Down all the way.
So we’re gonna
go all the way up.
Ready?
Big stretch, big breath.
Victory Namaste, we’re
gonna clap the palms together.
Go.
Nice and then we say, “Jai.”
– Jai.
– Jai. Just J-A-I.
Just like “Victory.”
– Jai.
– Victory Namaste.
– Jai.
– Namaste means I’m awesome,
you’re awesome,
we’re awesome but
more on that later.
Okay, so here we go.
We got our Shark Fin again,
we’re gonna dive in so go up on
the toes first, dive.
All the way up, and over,
and down into the waters.
There’s a pool over there.
Imagine we’re jumping into that
park pool dipping our fingertips
in the cool water.
This time a little bit faster
we’re gonna go back and forth.
Maybe new color palette.
Whoosh.
But our legs are super strong,
feet are planted as we’ve
established that
inner Mountain Pose.
Super strong, nice and steady.
Beautiful breath. Nice.
And then we’ll
come back to center.
Back to center.
Ground, breathe.
Catch your breath
and then here we go,
one foot back.
And then the other.
And have you ever heard
of the pose Downward Dog?
– [Kiliocos] Yes, I think.
Not sure.
– Yeah, so let’s do it.
Now you’re going to say,
“I learned Downward Dog
from a professional.”
(laughs) Bend the knees,
and here we go,
peel your tail
up towards the sky.
So Downward Facing Dog,
hands stay firmly planted,
we’ll say paws
stay firmly planted,
hips up high.
Yes!
And then you’re gonna take your
dog for a walk by just walking
towards the
front edge of your mat.
Just a little bit.
And then to the back,
reverse it.
And then to the front.
And then reverse it, last time.
And then you’re gonna come to
the middle in your Downward Dog
which is looking
awesome by the way.
And then nothing is more fun in
the entire world than turning
your toes in just
a little bit and
wagging your tail in
Downward Dog.
(Kiliocos laughs)
I mean, come on.
And this is an
instant mood booster, too.
You won’t want to do it
when you’re in a bad mood but
remember, hear my voice,
“Wag your tail.
“Wag your tail,” because
it’ll change everything.
And then look there’s
an actual dog over there.
– [Kiliocos] The dog is jealous.
– [Adriene] Yeah.
– [Kiliocos] The dog
is so jealous.
– [Adriene] What’s up, dude?
Sorry, I’m talking to your dog.
(laughs)
Downward Dog, okay.
So let’s
celebrate this with a howl.
Just one howl.
So take a deep breath in.
Join me whenever you feel ready.
(howls)
(Kiliocos howls)
Awesome.
Slowly lower the knees.
Bring the hands back.
And then check it out,
we’re gonna return right back
to that Froggy Pose.
– [Kiliocos] Frog.
– And this time in Froggy Pose
just take a second to maybe draw
a couple
circles with the wrists.
Make sure they’re feeling good.
You can even do a Zombie Frog
is always kind of fun to stretch
out through the wrists.
Give it a try.
You can do it, yeah.
Halloween frog.
Halloween version.
Get our groove on.
Okay, so now we’re
ready for Bakansana,
the Crow Pose.
– Woo.
– But the things is
first thing’s first.
Let’s hop to the front.
We’re gonna make a little
agreement that it’s not about
the pose because it isn’t.
And when you don’t have to
master the pose today and in
fact if we did it would be super
boring because we would have no
where to go and
we wouldn’t have anything
fun to practice at home.
– Yeah.
– So let’s shake on,
make a little agreement,
it’s not about doing the pose
right or mastering the pose.
It’s simply about having fun,
learning and trying.
– [Kiliocos] Mhmmm.
– Cool!
Alright, so hop back
to the center of your mat.
Ready? Like you have eyes
on the back of your head.
Woop.
Great, then we’re gonna
plant our hands on the mat.
Okay, so our hips are open.
Our side body’s open.
We’ve tapped into the core.
We’re fully ready to
move in to Crow Pose.
And so I’ll give you
a little demo first. Ready?
So you’re gonna plant your palms
and then the thing is we’re each
going to,
let’s find, find
something that you want
to be your focal point.
A little rock or
something awesome.
I actually lucked out and
found this beautiful stone.
Ooh, that’s a beautiful one.
That’s a good skipping stone.
– I like this one. (giggles)
– Okay.
Great so you take this and
you’re gonna put it right at the
front edge of your mat.
Boom, so that’s
gonna be your focal point.
Your eyes are
gonna stay on that.
So, of course this is park yoga
so it’s a little lumpy but we’re
gonna give it
our best shot anyway.
So you plant the palms first.
They’re gonna become the
foundation for your posture.
Now you’re gonna hop
your froggy up super close.
And then this is where
your little focus point
is going to come in handy.
You’re gonna want to look down
as you bring your knees up but
then what’s gonna happen here?
Somersault.
So, I’m gonna keep
my gaze looking forward, yeah.
– [Kiliocos] Whoa.
– So bring your hands a little
bit wider so your base is wider.
Yeah, look at you!
And then you’re gonna
take your gaze on your rock,
bring your knees up to your
armpit area and then check it
out, we’re just gonna start
with a little rock on the toes.
Just rocking.
And this takes a lot of strength
and a lot of concentration.
– I’ll get this rock ’cause I
don’t want to fall on that one.
– Yeah. Smart.
Really, really smart.
Okay, here we go.
So maybe watch me first.
Rocking, maybe on toe lifts up.
– Okay.
– Maybe the other.
Maybe in time, both.
Take it away.
Keep your gaze on your stone.
Then hug those knees
up to your armpit chest, yes!
Awesome.
– [Kiliocos] Woo-hoo.
– [Adriene] I’m telling you,
keep those eyes on the stone.
Yes! And it’s so great.
It looks like a little crow.
Look at that!
Yes, so you’re basically
creating two little tables for
your knees with your arms.
Whoa! Look at that
air you’re catching.
Oh my gosh.
Yes and then
don’t forget to breathe.
And then I was gonna say don’t
forget to smile but you already
have that covered which is
really the most important part
so I would say
you’ve actually mastered it.
Yay! Okay, great.
– Awesome.
– High five!
That was so fun.
Really, really nice.
– Yes. That was fun.
– So that the thing.
You practice at home just doing
all those warm-ups and then it
does help if you’re going to
be doing this at home to put a
little focus out or just find
something on the floor because
again if you come here
and you’re not looking forward
you’ll do a somersault.
– Yeah.
No good.
– No good.
Alright, dude, okay.
So let’s finish off by just
releasing our legs a little bit.
So we’re gonna
bring our hands behind us.
We’re gonna take
a deep breath in.
Lift your chest, nice and
tall and proud and like yes.
And then windshield
wiper the legs to one side.
And then to the other.
And then yeah, you can
take it any pace you want.
(whooshing)
And then if you
want you can add arms.
Just depends on how
creative you’re feeling.
Or not.
And then, but, yeah really.
Just depends how
you’re feeling that day.
And then from here,
we’re gonna come back to
our cross-legged seat.
And maybe, let’s come up to
the front edge of our mat.
And this is nice.
Now we have a little altar,
a little sacred stone there.
– [Kiliocos] Yeah, hi stone.
– Yeah.
– [Kiliocos] Thank you
for being my guide point.
– Yes, oh, I love
the gratitude, man.
Seriously.
Thank you, I should
say thank you to mine.
Thank you so much
for being my focal point.
So let’s take our left hand,
this one, to our heart.
Yeah, let’s
take it to the heart.
– Wait. Which side is the heart?
– Well, that’s actually a great,
you bring up a great point.
It’s a little learning moment
because your heart’s really over
here but actually in yoga we
often refer to just the center
of your chest as
like your energetic heart.
Yeah, you were right on.
But again, no right or wrong,
so wherever it lands I would say
probably is right and
then this opposite hand
is gonna come to the belly.
And so really nice work today.
Like, really, really, truly.
I hope this is not our last
yoga session together because–
– Same here.
– I think you are cool and
I think you’re
a natural born yogi.
And you know, your willingness
to do yoga is going to teach so
many people of all ages that all
you have to do is jump right in
and be willing and that you
could really help
a lot of people.
So, thank you.
– Yes.
– So we’ll end with a
little deep breathing.
Just to remind ourselves and
each other and anyone who’s
listening that if you’re ever in
need of just a little love or a
little support or a little
friendship you can actually find
it just by taking a
couple deep breaths in.
So we’re gonna
inhale in through the nose.
You can close
your eyes for this one.
Make sure nothing scary happens.
I won’t scare you or
tickle you or do anything.
I’ll protect you.
No, take a moment
to just close your eyes
and relax your shoulders and
notice how it
feels to breathe the deepest,
most loving, coolest,
chillest, most amazing,
juiciest, most delicious breaths
you’ve every taken
definitely all day long.
The biggest, most beautiful
breaths you’ve taken yet today.
(rhythmic breathing)
Awesome.
Then slowly let your hands
float, and I do mean float,
to your knees or your thighs,
whatever feels good.
And then we’ll open the eyes.
And we’re gonna take a cleansing
breath and if there’s anything
that’s been bugging you,
you don’t have to tell me,
it’s personal.
If there’s anything at all and
you don’t even have to think
about it now but it just happens
to be anything that’s been kind
of bumming you out
or bogging you down,
we’re gonna release it now with
one of my favorite things then
we’re gonna wrap it up.
But it’s called Lion’s Breath.
And for years, I’m
not saying days or weeks,
for years I felt silly doing
this breath and now it is
like my favorite thing in the
world because it works.
It helps you relieve stress.
So you’re going to
take a deep breath in.
And as you exhale, you’re going
to look up to your forehead as
you stick your tongue
out and roar like a lion.
It looks like this,
it’s gonna look very silly.
It looks like this.
(Kiliocos giggles)
Shall we?
You ready?
We’ll do it together.
– Okay.
– [Adriene] Here we go.
Big inhale.
Don’t be shy,
don’t hold out on me.
Here we go.
(sighs out)
(Kiliocos giggles)
Alright my friend, here we go.
Let’s bring the hands together.
– Okay.
– Shake it off, rub it away.
Just create a little friction,
a little heat.
So we’re gonna
end our session today,
so awesome, by bowing to
the most awesome in ourself.
Just kind of recognizing like,
“Hey man, I’m awesome.”
And then by also recognizing
that you’re awesome
and I’m awesome.
– And we’re awesome.
Everyone’s awesome.
– Everyone’s awesome.
Gonna make me cry.
– Can I share my quote?
– Yes! Please.
– I don’t know if it’s on
the internet or not but I just
thought of this
one and I was like,
“Limits lead to goals
and goals lead to success.”
– You thought of that?
– Yeah.
– That’s brilliant.
Limits lead to goals.
– Goals lead to success.
‘Cause when you reach your
limits you can make that your
goal and once you
get to that goal
you can make it
success and repeat.
– I knew, I had a feeling
when we sat down here
that you were gonna teach me.
That you were actually
going to be the teacher.
I think my intuition was right.
Well that’s really beautiful and
that’s what I love about Namaste
is like anyone no matter
where you come from
or what you’re feeling,
it can be a recognition
that really makes
everyone feel good.
So that’s how we
end our practice.
So we’ll bring the hands
together and take a deep breath
in and then we exhale and bow.
Head to heart, all
the way to the ground.
And then we say, Namaste.
– Namaste.


Yoga For Kids   |   Play In The Park   |   Yoga With Adriene


All credits go to Yoga With Adriene