Brown Bear Brown Bear podcast notes 12/10/2020

Rest

Lay down on your back. Rest for 2 minutes. You can count to 100 or skip count by 2’s, or even multiply in your head as high as you can. Then turn to your right side and sit up.

Staff pose

Sit on the floor. Legs straight, torso straight. Move the shoulders back. Like a music staff, sit straight and tall.

Mountain

Stand straight and tall. Move your arms to form the sides of the mountain. Be strong like a mountain.

Staff

Come onto your hands and knees. Hands under your shoulders and knees under your hips. Your back is so flat and stable, your friend could eat a meal off of it.

Handstand/ Upside down Tree

From Mountain pose bend forward and place your hands a few inches away from a wall, or adult. Then kick your feet up to the wall and begin to balance. Extend through the body like a tree stretching to the sky.

Eagle

From mountain pose, bend slightly your arms and legs. Wrap your right leg around your left leg. Then wrap your left arm around your right arm, keep the hands straight. You look like an eagle circling a tree, look outwards to the sky like an eagle.

Boat

Sit in Staff pose and bend your legs. Lift your feet off the ground and place your arms next to your legs. Now balance like a boat.

Horse (I decided to give a simpler version of this pose that is a gentler hip opener)

From mountain pose step your feet wider than your shoulders. Next bend your legs towards 90 degrees. Your legs are the body of the horse, nice and long. Now neigh.

Frog

Squat down with feet hip-distance apart, and bring your arms in front of your legs. Sit like you are a frog ready to jump onto the next lily pad.

Cat

From tabletop position round your back like a cat stretching after a nap. Meow like a cat.

Downward Dog

Sit on your heels, and lean forward onto your hands and knees. Straighten your legs, and let your head hang. Like a dog waking up from a long nap, stretch up towards your bottom and back towards your feet.

Cow

From tabletop allow your belly to sink to the floor like your udder is full of milk, look up, and moo.

Fish

Lay down in rest pose and bend your knees to place your feet on the floor. Place your hands under your buttocks, press your elbows down to lift your chest, and come onto the crown of your head. Now you look like a fish.