In this 45‑minute YouTube yoga class, certified health and wellness professional Reena Vokoun leads a family‑friendly workout that blends mindfulness, breathing, and a full sequence of standing, balancing, and floor poses. The session opens with an introduction that frames yoga as a tool for parents to teach children stress‑management, bonding, and lifelong movement habits. Reena guides participants through belly‑breathing, a series of Warrior I, II, and III variations, Triangle, Reverse Warrior, and other standing poses, then moves into balance‑focused Tree and Eagle poses, followed by a dynamic flow that includes Sun Salutations, Plank, Chaturanga, Cobra, Child’s Pose, Cat‑Cow, Downward Dog, and a brief Bow and Pigeon sequence. The class emphasizes child‑appropriate cues, safety modifications, and encouragement to try poses at any level. It concludes with a calming Savasana paired with guided breathing, a gratitude segment, and an invitation to involve the wider family and subscribe to PassionFit for more workouts. Throughout, Reena’s tone is upbeat, instructional, and supportive, reinforcing the benefits of yoga for stress reduction, flexibility, and family connection.
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Hi guys, my name is Reena Vokoun and I'm a certified health and wellness professional and the founder of PassionFit. I am so excited to welcome you to my 5th video series for YouTube, which is a mom and kids yoga workout. I've been teaching yoga to children for over 7 years in my son's schools. Speaking of which, I'd like to introduce you to my two wonderful sons and also some of my dear friends and their children as well. They will all be participating with me today. Our goal is to show you how you can include your children in your mind-body workout regimen and instill lifelong habits around mindfulness and movement. With advanced technology, busy schedules, and more pressures on parents, children, and families than ever before, teaching our children lifelong habits for managing stress is ever more important, and yoga is one of the best activities to do just that. And it's fun. For today's workout, please be sure to have yoga mats and water nearby and wear comfortable activewear. Go at your own pace, have fun, be safe, and enjoy this precious bonding experience. Are you guys ready to get started? Yeah! Let's begin. So we're gonna start with a little bit of belly breathing because belly breathing is so important in yoga throughout the entire session. So what we're going to be doing is pretending like our bellies are little balloons and we're gonna expand expand our balloons and our bellies out as we inhale through our nose, and then we're gonna blow out and pull the bellies in, or deflate the balloon. So let's try that again. Expand your bellies and your balloons, inhaling through your nose, and then exhale through your mouth and pull those bellies back in. Again, inhale through the nose and exhale through the mouth. Okay, so what we're going to do next is bring our feet out about shoulder-width apart And you're gonna give me a big inhale up, bring those arms all the way up. And then you're gonna exhale down, blowing out through your mouth. Let's try that again. Give me a big inhale up. And then exhale down through your mouth. On this third one, give me a big inhale up and we're gonna act like little swans. We're gonna do a swan dive where you tuck your bellies in, bring your hands out to the side, and reach for the ground. And reach as far as you can. Not everybody will be able to touch the ground and that's okay. But relax your head and neck and then slowly roll up, bringing your head up last, and roll your shoulders all the way back. Let's try that again. Give me a big inhale up and exhale down. Swan dive, hands out to the side, tuck that belly in. Good job. Relax your head and neck, reach as close to the floor as you can, and then slowly roll it up. Head comes up and roll your shoulders back. Okay, so we're gonna get into our first Warrior 1 pose. So you're gonna bring your feet together and you're gonna bring your right leg back, bending your left leg, making sure that your knees stay behind your toes and looking up at the ceiling. So hold it here, relax your shoulders, keep them away from your ears. Good. Taking some nice deep breaths, tucking in your bellies, and holding in this pose for a few more seconds. And then we're gonna slowly bring our right foot back up and stand up again. Good. And let's do that Warrior I pose on the other side. So bring your left leg back, Arms reaching up towards the ceiling, tucking in your belly, watching those knees once again, relaxing those shoulders. Good. Continuing to flow with that breath, and then we're gonna bring our feet back together. From here, we're gonna go into Warrior II pose. So I want you to release your arms out to the side like you're a big rubber band and you're being pulled on either side. Look over that right shoulder and make sure that your knee is staying behind your toe on your right leg that's lunging. Tucking in your bellies and holding in that Warrior II pose. You guys are strong like warriors. Good, we're holding it. And then we're slowly gonna drop our right arm and then bring the left arm all the way up. Stretch that whole left side of your body. Stretch, stretch, stretch. Good. Holding it here for a few more seconds. And then from here, we're gonna do a reverse. So I want you to bring the right arm up, keep your legs the way they are. Begin reaching up really high towards the ceiling. Good, holding it. Or towards the sky. If you were outside, you'd be stretching up and looking into the sky. And then you're gonna bring your right hand down, left arm comes all the way around, and we're gonna go into a runner stretch. So make sure that your front knee stays behind your toes. Good, you're on the balls of your foot, on the left foot. And you're slowly gonna bring your right arm up and look to the back of the room. Good. And hold it here, looking up at your hand and the ceiling. Continuing to hold that pose. Use your focus and concentration here. And then we're gonna take that right arm and grab hold of our ankle, calf, or knee and go right into a triangle pose. The left arm will come up and reach up towards the ceiling. Holding it here, continuing to breathe. And then we're gonna slowly come up and bring both arms out to side— each side. And now we're gonna go into our Warrior II on the other side. So we're looking over our left shoulder, continuing to tuck those bellies in, watching that front knee, and holding it here. Very nice. You all are doing an excellent job. And we're gonna now relax that left arm on the left leg and then bring the right arm all the way up the way over. Good. Now stretching out the right side of the body. Continuing to hold and breathe. And then we're slowly gonna go into a reverse. So keep your legs the way they are and bring that left arm up towards the ceiling. Good, looking up. Relax your shoulders. Focus on your breath. And then from here, the right arm comes around and both hands come to the ground for a runner's stretch on the other side. Once again, watching that front knee, being on the balls of your feet on that right leg, and then bring that left arm up towards the back of the room, looking towards the back again and looking up at the ceiling, following your hand, holding it here and preparing for Triangle Pose next. Good, hold it here, keep breathing, and now grab hold again of that ankle, calf, or knee, the right arm, Looks up towards the ceiling. Reach. Stand nice and tall. Good. And then slowly come back up, hands to your side, and bring your feet together and hands down. Great job. From here, we're gonna go into our Warrior 3 pose. Now, some of you may just wanna keep that foot behind you as it is on the ground. Your hands are gonna come together. If you feel comfortable, you can raise that leg up, tucking in your bellies, finding your balance. And if you lose your balance and you drop your leg, that's perfectly —fine, it happens to all of us. So you can just start up again. And again, you can keep your foot on the mat if you need to or raise it up as high as you can. Excellent. Holding it here, making sure your hips are square to the mat, finding your balance. And from here, we're gonna switch into an airplane pose. So you keep your legs the way they are and you hold both arms out to the side. Find something to focus on. Good job. Keep breathing, tucking in that belly, and then slowly bring your feet back together. Good. We can shake out our feet. And now from here, we're gonna bring our left leg behind us. Hands together once again, and you're gonna slowly lift that left leg behind you, tucking in your belly. Good, locking in that front leg. Good, really focused on your balance here. Holding that Warrior 3 pose for a few more seconds. And now hands come out to the side into Airplane. Good. Once again, hold it here. Focus, stay balanced. And bring your foot down and hands to your side. Excellent. So from here, we're gonna go into some more standing poses. So we're gonna bring our feet apart and we're just gonna pretend like we're gonna sit in a little chair. So you're gonna bend your knees Arms are gonna come up overhead. You're gonna look up at the ceiling. Good. Holding it here like you're just about to sit into a chair, but not quite. Good. Your knees stay behind your toes. You're still breathing. And then we're gonna go from here up into Mountain Pose. So stand up nice and tall like Superman or Superwoman. Relax those shoulders, keeping them away from your ears. Good. Nice and strong. And then from Mountain Pose, We're gonna go back into chair one more time. So bend those knees. Good, hold it and look up at the ceiling. And then we're gonna go back into mountain one more time. So stand up super tall. You guys are really strong. Good, really tall. And then drop those arms. Good. From here, we're going to do what's called a tree pose. So we're gonna start with our right foot and we're gonna slowly using our hands to help us bring it up into our right thigh while locking the left knee and left leg. Then we're gonna tuck in our bellies for balance once again, bring our hands to chest level, and then slowly bring those arms up overhead, continuing to breathe. And it's okay if you fall, you can keep trying again. And then releasing the hands and having nice straight arms. So we're really, again, focused, we're balancing, we're breathing, and then slowly bringing the hands back together, back down to chest, and then releasing the leg. And now we're gonna do Tree Pose on the other side. So again, you can bring your left foot into your ankle and you can hold it here if you wanna stay at this level. Otherwise, you're gonna go past your knee using your hand to help that foot up there, lock it into your other thigh, hands together at chest, and then slowly bring those arms all the way up overhead and then release the arms straight out. Good, holding in that Tree Pose if you can. And bring those hands together, bring them down, and then slowly drop that foot. From here, we're gonna go into our Eagle Pose, or what I like to call the pretzel. So what we're gonna do is we're gonna cross our right leg over our left, and if you wanna stay at this level, this is perfectly fine, but if you feel like you have a little bit more flexibility, make sure to tuck in your belly first for balance, and then bring that foot all the way around to your left calf muscle. Then you're gonna wrap your right arm with your left. And you're gonna hold an eagle for a couple of seconds. Find again something to focus on, tucking in that belly, and then slowly unwrap your arms and unwrap your leg. We're gonna do the same thing on the other side. So the left leg can cross at this level, or it can come all the way around, lock, and then bring the left arm around the right and hold an eagle or pretzel for a few more seconds. You guys are doing a wonderful job. Keep it up. And then let's let go of our arms and let go of our legs and shake it out. From here, we're gonna go into a standing bow pose. So I want you to grab hold of your right ankle. You're gonna bring your heel up to your bottom, knees together, and then bring that left arm up. And then you're slowly gonna take a bow. So you're gonna really look forward, find again something to focus on. You can bend the standing knee if you need to. And again, if you lose your balance, that's perfect. That's perfectly fine, just keep going and try again. You guys are all doing an excellent job. Slowly come back up, drop the arm and the leg, and let's do the same thing on the other side. So bring that left foot back, tuck in your belly, lock that standing leg or bend it slightly if you need to. Your right arm comes up and then slowly bow forward again. Good job, everyone take a bow. Keep breathing, hold it. And then slowly bring the arm up, foot down, and arm down. Excellent. All right, we're gonna get into our sun salutations next. So we're gonna bring our arms all the way up, inhaling. Bring them to chest level. And then from here, we're gonna bring the arms all the way around. And we're gonna forward fold. So tuck in your bellies and reach as far down as you can, only to the point of discomfort and not pain. And then slowly roll up and bring those arms around once again. Bring your hands to chest level and then bring them all the way around again. Forward fold, reach for the ground, and slowly coming back. This time, we're gonna take it to the floor. So bring your hands back together and then slowly bring those arms all the way around. You're gonna forward fold one more time. From here, we're gonna crouch down and then you're gonna come down on all fours into a plank. You can either jump or stand, either one is fine, just be safe. And we're gonna hold for a second in plank where you have a flat back, a neutral spine. We're gonna keep our bottoms down and our bellies tucked in and then we're gonna go into Chaturanga. So you're gonna lower down, elbows facing back until you hit the ground. We're gonna go into little baby cobra pose next. So you can rest on your elbows. Great job, you guys. Good. Holding it here. And then we're gonna go into full cobra. So you're gonna come onto the palms of your hands. Good, and press up. So from here, we're gonna go into one of my favorite poses, which is child's pose. So you're gonna slowly lower your chest back down to your mat, bring your hands to chest level, and then pull yourselves back and sit on your heels. This is a really nice pose. You'll feel a good stretch in your back. You can stretch out your arms, and it's just a nice place to catch your breath for a few seconds. So we're gonna sit in Child's Pose, and kids love to sit in this pose. I think that's why they call it Child's Pose. So we're gonna hold it here. Good, this is one of my favorite poses. You can always go back to this pose if you ever need to throughout the class. And then from here, we're gonna go into Cat Stretch. So we're gonna come up onto our hands on all fours, and we're gonna act like little kitty cats. So we're gonna round our backs tucking our bellies in. Good, bringing your chin to your chest. And then you're gonna release, so let your bellies out. Good, taking a little break. And then we're gonna try that again. So Cat Stretch again, round that back, pull those bellies in. Good, bring your chin to your chest, hold it here. And then let it go. And last time through, last Cat Stretch. We're like little kittens. Good, bring that belly in. And let it go. All right, I know a lot of kids have dogs for pets and love dogs. My kids love dogs too. So we're gonna go into the ever famous downward dog pose. So come onto the balls of your feet. Good, bring your head in between your hands. Good, push those heels down towards the ground and hold for a second in downward dog. And then you're gonna take your right knee and you're gonna pull it in towards your chest. Squeezing your bellies for balance, and then lift that leg as high as you feel comfortable, keeping your hips square to the mat. You don't have to go super high. If it doesn't feel comfortable, just hold it and go as high as you can, and then bring that knee back into your chest and go back into your Downward Dog. Excellent job. We're gonna do the same thing on the left leg. So you're gonna bring that left knee into your chest. Good, and then you're gonna lift that leg all the way up all the way up towards the ceiling or the sky. Good, holding it, finding your balance, still breathing. And then bring that knee back into your chest and go back into your Downward Dog. We're gonna push once again our heels down towards the ground, resting that head in between your arms. And we're gonna shift from Downward Dog into Plank. So we're gonna go back into our Plank and then we're gonna drop our bellies down to the mat. Good job, everybody, we're almost done. Alright, from here we're gonna go into the Bow Pose. So I want you guys to grab hold of your ankles and you're gonna lift yourself up off the mat. So pull your shoulders flat back, open up your chest. Good. And lift your thighs off your mat, holding it for a couple more seconds, and then take a little break. And then we're gonna try that one more time. Lift those thighs up. Good. Pull the shoulders back, hold that Bow Pose, and then slowly come down. And we're gonna go back up into plank for a second, so come back onto the balls of your feet, lift yourselves off the mat, and we're gonna go into pigeon pose. So let's bring our right leg forward. Good, like little pigeons, we're gonna relax that back leg behind us. And if you wanna stay at this level, this is perfectly fine. If you feel like you can stretch a little further, you can come down onto your elbows. And if you wanna take it a little further still, you can extend your arms all the way and bring your head down to your mat. So again, listen to your bodies. We always wanna stretch to the point of discomfort but not pain. So hold it wherever you feel comfortable. And then slowly walk your hands back. And we're gonna go back into plank one more time. So bring that right leg back and bring the left leg in front in pigeon. Good, relax that back foot behind you. So we're pigeons once again, just doing it on the other side. And again, you can drop to your elbows. Or extend your arms all the way down. Good, holding it here for a few more seconds. Deep breaths. And now we're gonna take that right leg and we're gonna bring it around and we're gonna go into butterfly pose. So you're gonna grab hold of your feet and to start, you can flap your legs up and down like little butterflies. Good, start to stretch out your inner thighs a little bit. And then from here, I want you to take your elbows and start to press your knees down towards the ground as far as you can go while also sitting up nice and tall and tucking those bellies in. Good. We're gonna hold in butterfly pose for a few more seconds. Good job. And then from here, we're gonna go into boat pose. So we're gonna make our bodies into the shape of a boat. So you're gonna bring your hands b— behind your knees and lift your feet off the ground. You're gonna Squeeze your bellies in, and then you're gonna bring up your arms and like my kids like to say, "Look, Mom, no hands." And then you're gonna extend your legs all the way out, tucking in that belly if you want. This is an optional part of the pose. And then you're gonna bring your hands back behind your knees. Let's do that one more time. So you're gonna bring your arms up, and then if you feel comfortable, extend those legs and say, "Look, Mom, no hands." Great job, everybody. And then bring those hands back behind your knees and come down. And we've made it to our final pose, which is called Savasana, otherwise known as corpse pose. So you can adjust yourselves on your mat. You're gonna lay all the way back, relax every muscle in your body. And I want you to go back into that balloon or belly breathing where you inhale through your nose, expand the belly out, and then exhale through your mouth and pull that belly back in. Keep your eyes closed. Relax. You all did such an excellent job today, so feel good about it. You got to work out with your moms. All the kids did such an awesome job. Keep breathing. And then from here, we're gonna slowly open our eyes, and we're gonna slowly come back up to sitting, and we're gonna cross Release your legs. Great job, everybody. I wanna thank my sons and all of our family friends for joining us today in this yoga workout, and I wanna thank all of you at home for joining us as well. I hope you'll continue to practice yoga with your children and experience the many benefits that it offers. Also feel free to include the dads, the grandparents, siblings, and other relatives and friends. For more workout videos, feel free to subscribe subscribe to my PassionFit YouTube channel and spread the word to your family and friends. Thank you again and have a wonderful day. And from all of us here at PassionFit, namaste. Good job, everybody! Good job, you guys! Awesome job! Good job!
