In this 2018 YouTube yoga session for mothers and children, the instructor guides participants through a series of standing yoga poses designed to build strength, balance, and body awareness. The class begins with a chair‑like squat combined with an overhead arm raise, transitions to Mountain Pose, and repeats the chair‑mountain flow to warm up the legs and spine. The sequence then moves into Tree Pose on each side, emphasizing foot placement on the thigh or ankle, core engagement, and arm extension while encouraging repeated attempts if balance is lost. Next, the Eagle (or "pretzel") pose is introduced, with a focus on crossing the legs and arms, maintaining a tucked belly for stability, and offering options for varying flexibility levels. The practice concludes with a Standing Bow pose on each side, where participants hold the opposite ankle, lift the opposite arm, and gently fold forward, with cues to bend the standing knee if needed. Throughout, the instructor repeatedly reminds participants to breathe, keep the belly tucked for balance, and to try again without judgment, fostering a supportive, family‑friendly atmosphere.
Chapters
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 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.
