As we soak up the last few days of summer, I keep thinking back to the beautiful time we spent on the beaches of Penticton in July. Recently I have heard about the surprise beach that magically appeared in Downtown Edmonton after a construction project washed a bunch of sand into an shallow and slow running area alongside the river. With this warm September weather, I am SO hoping to make a family adventure to this surprise beach, but for now I can imagine to be there with this super awesome beach dance.

If you missed the first post in this series, you'll want to have a look at it as it will give you the background you need to best use our newest addition to the Sun Dance Series. 

I hope you LOVE this one and find the time to slip it into your last days of summer! Stay tuned for our next post on a fall dance.  Until then, be bright, be bold, be you! Sending bubbles of love to all of you.  

Vanessa

Ps. If you want to venture to the secret beach, here are the instructions of how to find it! http://www.raisingedmonton.com/heres-find-secret-beach-edmonton/​ 

What a super cool week! Solar eclipse AND new moon. I was reading that an eclipse is a portal for exponential growth and rapid change, while the new moon is a time to plant seeds of intention for which you seek to change... The combination is sure to sky rocket your transformation process. So, in celebration of space in all it's mystery and wonder, I give to you the Space Dance. 

If you loved this Sun Dance, be sure to check out our other versions! We have already posted the zoo dance, the summer dance, and the dance to our fathers. Stay tuned for more like this too! I am excited to share our Ocean Dance next, until then, stay true. Be bright, be bold, be you! ​

Hugs & Love

​Vanessa

Growing up I LOVED going to the zoo, and I think most children would agree - it's really cool to see the animals up close! However, as an adult, my feelings have changed... Just last week we celebrated a late mothers day for my mom with a trip to the Edmonton Valley Zoo. Our zoo here is great, they do a lovely job with the animals and seem to give immaculate care and attention, yet they are so far removed from their real habitat and normal daily lives. I have too many mixed emotions about this issue - YES, when animals need a sanctuary of retreat because they are injured or sick, I get it... but when animals are raised in zoos or transferred to zoos and never leave they do not have the opportunity to live the life they are meant to live. 

When I was in Australia last year, I listened to the lovely songs of the Kookaburra bird every morning. I saw a pair of them in the zoo last week, who were in such a small cage they will never be able to fly again, it makes me wonder how often they sing their beautiful song. I watched a tiger "catch" it's dinner out of a tire swing. I saw two baby cows with no mama cow near by. I noticed a bald eagle and peregrine falcon in a cage only 12 ft high. I witnessed over 10 seals in a very small containment with scars all over their body. Although we had the MOST fun on this adventure, I can't help but express how my heart was saddened all along the way. 

My hope, when you share this new sun dance with your students, is that you will discuss this topic with them and ask questions to get them thinking! They are our future, these children you are working with will be inspired to transform the world around us. So let's encourage them to get out into the real world and explore locally what nature has to offer! 

AND if you missed the first post in this series, be sure to have a look as it will give you the background you need to best use our newest addition to the Sun Dance Series. 

Stretch up high, wave to the birds
(Standing in mountain pose, reach arms up & wave)
Hang down low, pet the sheep’s fur
(Forward fold, reaching down for your toes & pretend to pet them)
Feet jump back, just like a zebra
(Bend your knees, place your hands down and jump or step your feet back to plank)
Belly down, just like a snake
(Bending at the elbows, lower your body down to the ground)
Look up at the monkeys
(Press the hands into the ground, to straighten the arms into cobra pose
Now back at the lions
(Knees under hips, curl the toes under & shift into downward dog)
 & roar & roar & roar
(Take 3 big breaths in through the nose and out through the nose, filling the belly BIG like a balloon when you breathe in, and roaring like a lion when you breathe out)
Feet jump up, just like a frog
(Hop the feet up, into a frog squat)
Hang down low, pet the sheep’s fur
(Straighten the legs, forward fold & pretend to pet your toes)
Stretch up high, wave again to the birds
(Coming to stand, reach both arms up over head)
Now show me your favorite animal pose!
(Create your own animal pose)

I look forward to sharing more of these unique theme-based Sun Dances in the weeks and months to come. Until then, stay true. Be bright, be bold, be you! 

Love & Hugs,

​Vanessa

Summer Solstice is upon us, a time to celebrate the light around us and within us. Living in Edmonton, at this time of year we have light from about 4:30 AM - 11:30 PM. This is one reason I love our summers so much, it's such a wonderful time to marvel in and contribute to this growing energy & possibility. Now as we transition into a new cycle, this is a chance to join together and honour our own unique light, the light of the collective, and the forever flowing continuity  between them. So here is a beautiful way to bring your class or family together with a summer themed sun dance. If you missed the first post in this series, be sure to have a look as it will give you the background you need to best use our newest addition to the Sun Dance Series. Happy Solstice!

​Stretch up high, wave to the clear blue sky
(Standing in mountain pose, reach arms up & wave)
Hang down low, feel the sand between your toes
(Forward fold, reaching down for your toes)
Feet jump back, into the pool
(Bend your knees, place your hands down and jump or step your feet back to plank)
Belly down, let’s swim all around
(Bending at the elbows, lower your body down to the ground)
Look up at the sun, and feel it’s warmth
(Press the hands into the ground, to straighten the arms into cobra pose
Now look  back at the beach ball
(Knees under hips, curl the toes under & shift into downward dog)
& breathe, & breathe & breathe
(Take 3 big breaths in through the nose and out through the nose, filling the belly BIG like a balloon when you breathe in, and letting all the air out when you breathe out)
Feet jump up, into the sand
(Hop the feet up, into a frog squat)
Hang down low, grab a sea shell by your toes
(Straighten the legs, forward fold & pretend to grab a shell)
Stretch up high & hold it to the sky
(Reach both arms up over head)
Now sand castle pose! 
(Each person makes up their own creative version of what a sand castle pose might look like)

Have fun this summer, celebrating all things LIGHT! 

I look forward to sharing more of these unique theme-based Sun Dances in the weeks and months to come. Until then, stay true. Be bright, be bold, be you! 

Love & Light,

Vanessa

Hello beautiful world, it has been far to long since I have shared! Here I am! Back to serve you with a new series of sun dances over the next year. Each month I will be giving you 1 or 2 of the super fun sun dances I use in my classes, I hope that they inspire a creative fire for you to come up with your own too (and please share in the comments!).

First I must give you the background on my inspiration for these rhymes... Kira Willey has a beautiful album called Dance for the Sun which many kids yoga teachers use. Her songs have rad rhymes and bodacious beats that younger kids will groove with. The biggest hit on the Album is also called Dance for the Sun, which is a fun & easy to remember version of a Sun Salutation for children. Click here to have a listen and see the sun dance in action. 

I love it, kids love it, BUT the only thing is that when I play the same song over and over and over and over, week after week - they get bored. SO! To solve this problem, I have created a number of theme-based rhymes which you can sing or speak that follow the same pattern of lyrics and tone but with new words to give the children the variety they crave. The first one I will share with you is to honour the fathers in our lives. It touches on many of the activities that father's like to partake in...

Dad's, here's to you and all that you do!

So for that dad who has it all, why not express your love for him in the form of a Sun Dance! I hope that you might share this with your littles and their dad to celebrate on Sunday. 

I look forward to sharing more of these unique theme-based Sun Dances in the weeks and months to come. Until then, stay true. Be bright, be bold, be you! 

Hugs & Love,

​Vanessa

Star Wars = pure genius. A timeless series of films that unite the young and old in an imaginative and playful way. Just like yoga! Today we are paying tribute to 38 years of excitement, inspiration, wonder, and tradition. 

You may be curious why I relate Star Wars to ingenuity (but if you've seen the films, then maybe not)... well let's just think about the release of the films. The first trilogy made its debut between 1977-1983, a time when my parents were in their early 20's. Of course, the cool kids back then went to see all the new films and fell in love. Many Star Wars fans would have also purchased the action figures, ship replicas, and other paraphernalia. Ten to maybe fifteen years later, they passed this love and stuff onto their children - aka my generation. At this time, some of us may have been too young to appreciate the brilliance of these fantastic flicks, however come 1999 - 2005 when the second trilogy was released, we fell in love too. Fast forward another ten years, and here we are today. The official release date of the 3rd trilogy! Be it known, that my generation is now passing our love for the Star Wars Saga onto our children. It is a beautiful cycle. Thank you George Lucas! Now we get to play with cool Star Wars toys, drink from wicked-awesome Star Wars cups, plan the best ever Star Wars birthdays (that we wish we had when we were 6), I can go on but I think you get it! Brilliant right!? We are all invested, it's part of us!

In preparation for today, Evan and I made sure to get Jaxon (5 yrs) up to speed by watching all the films together in the past 2 months. So to prepare you for the next couple months of Star Wars mania, here are some great ideas for a Star Wars themed lesson! We'll include some fun breathing exercises, poses and games to practice with your little Jedi... or Sith! 

Force Breath Meditation: 
Start seated with legs crossed in a comfortable position, hands resting on your knees. Begin by breathing deeply into your stomach, inflating it big like a balloon on your inhale. PAUSE at the top of the inhale and begin to exhale, slowly releasing all the air. Practice this a few times before adding in the mantra... Inhale (while saying in your mind) "may the force", exhale "be with you". 

Darth Vader Breath:
Interlace hands and bring the backs of the knuckles up to rest under your chin, elbows lifting to be in line with your shoulders - this is the inhale position. Exhale and draw your elbows in towards your mid-line as you make the classic Vader breathing sound by drawing your tongue up to your pallet and making a small O with your mouth to let the breath out. 

Have you ever heard of Jedi Training? Here in Edmonton it is quite a big thing! There are free classes offered at Churchill Square for both adults and children in the summer, and you can book them for birthday parties too. Regardless, if you want to be like the Jedi you have to learn how to be one with the force - this takes time and practice! Here are a few games to help you warm up and train like a Jedi.

Once you've got that figured out, start to move your fingers in and out, up and down, one up one down, in circles - you get it! Have fun! Now that you've had some practice, begin to move around as you connect with your partner. If you're playing with a group it's also fun to weave in and around other partner's connections! Try to climb through or around their dowels! 

Understanding the Force:
This intuition building game is also played in partners. Begin sitting with legs crossed facing each other, with knees almost touching. One partner will be the leader, practicing some creative movements for their partner to follow. This mirroring game can become quite meditative, as the children are so focused on the movements their partner is guiding them towards. Be sure to switch and allow everyone a chance to lead and follow.

Harnessing the Force:
Now that we have a better understanding of the force, we can begin to use it! Partner up with a new friend to try this out... wait! Try? Do or do not, there is no try. So how about you just do it. I promise it's fun and will bring out your creative side! One partner is going to become a lump of clay by coming down into a child's pose. The other will use the force (or their hands, and/or words) to help their friend come into some sort of pose! It can be one you know of, or something super cool that you've created.

The original is always better. I think I've said this 3 times in the past week to Jaxon. In my life experience it is! SO these poses are based off of the very first Star Wars film created. A NEW HOPE! You can use these poses in conjunction with telling the background story of a new hope.

• Death Star - Jump legs apart, arms out to sides, wrists in line with shoulders.
• Jedi - Warrior 1
• R2D2 - Downward facing dog
• Leia's prison cell - Eagle pose
• Luke's Land Speeder - Seated side stretch, lean left then right to steer, forward fold to go super fast!
• Leia's Message - Standing forward fold & half lift "help me Obi-Wan", squat down heels lifting "you're my only hope"
• Jedi Knight Training - Mini warrior series: Warrior 2, reverse warrior, humble warrior
• Mos Eisley Cantina - Partner tent pose! Standing about 2 feet apart, reach hands up, palms connecting. Keep arms strong and engaged, while pressing hands into each other. Take two steps back, and lean in towards one another. You'll know you're doing it correctly if it feels as though you will fall flat on your face if your partner moves!
• Millennium Falcon - Wide leg forward fold
• Storm trooper - Low lunge
• Epic Duel between Obi-Wan and Vader - Repeat mini warrior series: Warrior 2, reverse warrior, humble warrior
• X-Wing Fighter - Side Plank
  
  

A special thank you goes out to Cosmic Kids for the original idea of creating this class!

After your Star Wars Adventure is complete, and you've destroyed the death star, be sure to include some relaxation activities and a resting period with a guided visualization. Some ideas could be progressive muscular relaxation, self massage, listening to the sound of a Tibetan bell, EFT, etc. 

If you have the time and resources, it would be lovely to create light saber pens as well! Here is the tutorial, it was such an easy craft to do - and very inexpensive too.

Well friends, I hope that you enjoy this Star Wars post! Please, comment with your ideas as well....but no "Force Awakens" spoiling if you are going to see it today.

With so much love, I wish you farewell. May the force be with you!

​Vanessa

Hisssss hiiiissssss Mr. Snake, ssslip sssliiiding through the grasssses ssssneaking into hiding. Every child LOVES the action and fun in snake pose, it is easy to incorporate into your yoga adventures as it brings the story to life with ssssssiiiily interactive sounds. 

Aka: Snake, Garden Snake, Emerald Tree Boa, Anaconda, Snake looking for frogs, Pirates dodging cannon balls, Gophers looking for predators, etc. etc. etc. use your imagination to fit your theme!

Fun Variations:
There aren't too many variations in terms of ways to physically change this pose without it becoming a completely different posture, but use some of the "also known as" names above to fit it into your theme!

1. Snake looking for frogs: Sometimes, hungry snakes need to look behind them for frogs to eat. Begin to bend your knees, and drop your head back to see your toes behind your! (This one is also called Swan Pose).
2. Pirates dodging cannon balls: I often teach a "pirate salutation" when we do Neverland yoga, or other pirate themed classes. As part of it, we look up and around for any cannon balls, then someone will usually shout "AHHH LOOK OUT!" and we all duck back down to the starting position to dodge the cannon ball.  
3. Gophers looking for predators: Same idea as dodging the cannon balls! Peek out of your hole to look around, and hide when you see someone coming.
   
   

Benefits:

• Strengthens the spine
• Stretches the chest and lungs, shoulders, and abdomen
• Stimulates the abdominal organs
• Helps relieve stress and fatigue
• Opens the heart and lungs
• Therapeutic for children with asthma

Connections:

• Snake Wave: Have everyone come together in a circle and lie on their tummies to face towards the center. One person will start the Snake Wave, coming into the pose with a deep inhale and hissssss as they exhale. The person to their left will then come into snake as soon as they hear the person before them begin hissing. Once you are done hissing (exhaling), you can slowly lower back down! This looks super cool, and as I am sure you are already concocting in your mind - there are TONS of ways to vary this game... Everyone can stay in cobra holding the pose until it comes back to them, then everyone lowers for a second round of the wave. If you are playing this as pirates dodging cannon balls, then maybe it becomes a bit of a faster wave! Try passing the wave in different directions, adding different sounds, or pass a name to make it a fun name game. Have fun! AND Please please please send us your snake wave variations and how/what it developed into in your class. 

Well friends, it's been fun! Thanks for reading, and I hope that you enjoy incorporating these new fun ways to cobra as much as our Glow Yoga Kids do! Stay tuned for one last pose of the week posting to close out the summer, in the meantime if you're hungry for more check out our other postings in this series: Warrior 1, Warrior 2, Locust Pose, Boat Pose, Downward Facing Dog, Seated Forward Fold, & Chair Pose. 


Stay true! Be bright, be bold, be you.


Love, 

Vanessa

Once again, the strong and brave warrior makes an appearance in our Pose of the Week Series. Although this warrior looks a little different than Warrior 2, he/she continues to inspire courageousness & strength of body and mind!

Aka: Moose, Rhino, Bull, Dragon, Fencing, Sword fight, and soooo many more... Just use your imagination!

    7.   Take several breaths while holding this posture, allowing the hips to sink a little                    lower with each exhale. 

Fun Variations:
All of our variations this week have to do with arm positioning.... change the arms, change the name, voila! New pose. 

1. Moose: Same stance, but bring your thumbs to connect on the sides of your head, fingers spread out wide! Now you have moose antlers and can even explore making some silly moose calls.
2. Rhino: Same stance. this time bring your palms together and connect the heels of your hands onto your nose. There's your rhino horn!
3. Bull: Same stand, same arms, however we will bring the palms in to touch to create our bull horn! Bend forwards from the hips to charge.
4. Dragon: Same stand, but bring your arms out to the side to make dragon wings! Flap them up as you breath in, down as you breath out... then even blow some fire out of your mouth!
5. Fencing/sword fight: Pull out your weapon and battle it out with an imaginary foe or a partner in the class (great for a sports or pirate themed class).
   
   

Benefits:

• Stretches the chest and lungs, shoulders and neck, belly, and groin.
• Strengthens the shoulders and arms, and the muscles of the back.
• Strengthens and stretches the thighs, calves, and ankles.
• Makes your whole body feel strong, makes you brave and fierce like a warrior!

Connections:

• Circus tent/pyramid: Stand directly in front of a partner facing one another, and come into warrior 1 so that you are mirroring each other. Reach arms up, and instead of keeping your palms facing in, turn them forwards to connect with your partner. When you connect, the shape you form with your body is similar to that of a triangle! Imagine the possibilities in name variations with this one! Have fun :)

I truly hope that you are enjoying this pose of the week series! Please comment below with your own ideas or experiences with Warrior 1. Also, be sure to check out our other fun postings for more ideas on how to brighten up your class with fun variations, new names, and partner poses: Warrior 1, Locust Pose, Boat Pose, Downward Facing Dog, Seated Forward Fold, & Chair Pose. 


Stay true friends! Be bright, be bold, be you!


In love,


Vanessa

Strong, brave, and incredibly tough the warrior represents what it means to be resilient & persevere in the face of challenges. Let's join together to inspire courageousness for the children in our lives, to give them more tools to overcome the daily stresses, pressures and roadblocks they face - let's do yoga!

Aka: Surfing, Headless Horseman, Peaceful Warrior, Warrior Pals.

6.   Your shoulders should stay directly over your hips as you begin to bend the front                  knee!
7.   Begin to turn ONLY your head to look towards the top of your mat, leaving your hips          and shoulder as they are. 
8.   Keep your legs strong and engaged by energetically pulling them in towards each              other. 
9.   Take several breaths while holding this posture, allowing the hips to sink lower with            each exhale. 

Fun Variations: 

1. Surfing: We mentioned this variation in our last pose of the week post, Locust - but now you have the instructions! The stance begins entirely the same, however this time we are going to add some movement into the strength of the pose. Imagine that you are on your surf board riding the waves! Move your hips and shoulders forwards and back, while moving your arms in suit. Ride up the wave in a peaceful warrior, or down the wave in a headless horseman variation. 
2. Headless Horseman: Begin in your regular Warrior 2 stance. Now take your hands behind your back & interlace your fingers. Turn your hips slightly forwards, and begin to fold forwards towards the inside of your front leg. Your arms will raise up overhead, let gravity pull them down towards the ground. Now you are a headless horseman or headless warrior.
3. Peaceful Warrior: Keeping your Warrior 2 legs exactly as they are, begin to lean back as you drop your back hand (with palm facing up) down your back leg and your front hand reaches up towards the sky. There is a tendency to straighten the front leg when we lean back, so be sure to keep your bent knee directly over your ankle. 
4. Mini Warrior Series: You can use your breath to guide you through a fun warrior series using some of these variations as well. Start in Warrior 2 as your center position, exhale to Peaceful Warrior, inhale back to center, exhale to Headless Horseman, inhale back to center - do this 3-5 times! Maybe even adding in a funny sound for each pose to add in some extra fun. 
5. Jump and Switch: This is a fun way to make sure you are doing both sides of the body. When you are done taking your 3-5 breaths on one side, say "ready to jump and switch?" Then count down backwards from 3. When you get to 1, jump your back foot forwards and your front foot back. It's a great transition! 

Benefits:

• Strengthens and stretches the legs and ankles.
• Stretches the groins, chest and lungs, shoulders.
• Stimulates abdominal organs.
• Increases stamina.

Connections:

1. Peaceful Warrior Pals: Come into Warrior 2 and have your pal do the same, but facing the opposite direction (your back feet will need to cross a bit instead of being heel to heel). Link your back arms together, and as you exhale and lean back into Peaceful Warrior reach your front hands up to touch your pal's. 
2. Warrior Pals: Come into Warrior 2 and have your pal do the same, but this time you want to be facing towards each other. Your front feet will come side by side, and you will bend your knees until they touch. Bring your back hand behind your back and reach your front hand for your partner's back hand (the one that's wrapping around their back). Help each other twist and open the chest!

If you have any other fun variations or ways to connect in Warrior 2, please share them in the comments below! Also, remember to check out our other Pose of the Week shares! The list is building: Locust Pose, Boat Pose, Downward Facing Dog, Seated Forward Fold, & Chair Pose. 

Wishing you a beautiful weekend, may it be filled with plenty of love, laughs and fun....Maybe even some Warrior 2 fun!

Stay true! Be bright, be bold, be you <3 

In love,

Vanessa

This is one of those poses that kids will either LOVE to do, or want nothing to do with. The more fun you add to it though, the more likely their experience with it will be the aforementioned. Have some fun today with your littles and get your Locust on! 

Aka: Grasshopper, Superman, Whale, Alligator, Swimming, Paddling on a Surf Board, Airplane Superman/Banana.

Historically, this pose is done with the arms by the side of the body with the palms facing up to the sky. Today we will explore both the classic and extended arm variations in our step-by-step instructions.

How to #2: Extended arms

1. Laying on your belly, reach your arms straight in front of you palms facing down and let your forehead rest on the ground.
   
2. Keeping your body strong, begin to lift your head, arms, chest, upper ribs, and legs away from the ground. You'll be resting on your lower ribs, belly and top of the pelvis. 
3. Think about squeezing your legs in towards each other & imagine your toes reaching towards the back of the room while your finger tips reach towards the front - this creates a lengthening throughout the whole body!
4. Remember to breathe! Take 3 deep breaths, then lower everything back down to the ground & have a rest on one ear. Repeat 2-3 times.
5. Turn this one into a half locust by lifting opposite hand and foot. Move with breath, exhaling to lift inhaling to lower then exhale to lift on the opposite side. 
   
   

Fun variations:
Note: These variations are all done while in the extended arm version of the pose!

1. Swimming: In your summer/ocean/beach themed class, go for a swim in locust pose. Move your arms in a front crawl motion, butterfly, doggy paddle, or any other funny swimming style you can come up with. 
2. Paddling on a Surf Board: Same idea as the swimming pose, but imagine you are paddling your surf board out to sea! Check for a good wave by coming into cobra pose, then get up onto your board in Warrior 2 and hit the wave.
3. Whale/Alligator: Open and close your jaw by moving your arms together then apart! You can also splash your tail around by moving your legs from side to side or up and down. To have even more fun in these poses, try rocking forwards and back & imagine that you are diving into the water. Finally, if you are doing all of this as a whale, maybe you even spray some water from your blow hole!
4. Airplane: Go on an adventure, traveling over the Savanna, Rainforest, North Pole, or anywhere else you can imagine in your very own plane. Same set up, however instead of reaching your arms straight forwards, reach them out to your sides. Keeping your body long and strong, rock from side to side to steer the plane - and maybe even add in some cool sounds too.
5. Superman/Banana: Inspired from my P90X ab work out, this one gets lots of giggles. Start in the extended arm variation of Locust and instead call it Superman. Ask the children to roll onto their back in a similar position: arms raised up behind head with their head, shoulders & legs lifted, we'll call this one Banana. When the teacher calls out Superman, everyone rolls back to the original position. Have fun with this by calling the change slowly, or quickly. Try rolling without using your hands for an added challenge. 
   
   

Benefits:

• Strengthens the muscles around the spine, bum, and back of the arms & legs. 
• Stretches the shoulders, chest, belly and spine.
• Improves posture.
• Stimulates the abdominal organs, thereby relieving symptoms of indigestion.
• Relieves stress.
  

Connections:

• Create a group flower pose by laying down in a circle with your hands touching. Have everyone come into Locust pose at the same time! Have fun with this by each taking turns coming into the pose & going back down to watch your flower move. OR to get your kids holding the pose longer have them each come into it one after the other and hold the posture until it gets all the way around the circle, then go back down to rest on your forehead one after the other. 

Don't forget to check out our other Pose of the Week shares! The list is building. Boat Pose, Downward Facing Dog, Seated Forward Fold, & Chair Pose. 

Enjoy your weekend friends, and Shine On! 

Love, 

Vanessa