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Yoga for exploring feelings: Rainbow Adventure



Do you ever feel like you have big feelings? Maybe you’re really excited and jumping all over the place, or maybe you feel sad and you cry a lot. Sometimes you can even have two or more feelings at the same time. When we notice our feelings, we learn more about them. So today, Kathryn, our yoga guide, is going to take us to the rainbow to explore our feelings.





Parents, you and your kids can use this as a guide while you listen to the podcast. Or, try listening to the podcast first and going through the moves, letting your kids follow their instincts. Then, check back in here to see if their moves were correct.


Rainbow pose:

Sit criss cross or on your knees. Breathe in and reach your hands up to the sky. Breathe out, bringing one hand back down to the ground, keep your other arm in the air and lean your body over to that side. As you lean, reach your top arm over your head. You are shaped like a rainbow. How far can you lean? Come back to center and put your hands down.Time to make a rainbow on the other side! Breathe in and reach your hands up to the sky. Breathe out, bringing one hand back down to the ground, keep your other arm in the air and lean your body over to that side. As you lean, reach your top arm over your head. Come back to center.


Rainbow cat pose:

Come on to your hands and knees. Take a breath in and tuck your chin and look towards your belly and round your back. Breathe out and lift your head up towards the sun. Let’s try that again. Take a breath in and tuck your chin and look towards your belly and round your back.“Rainbow” cat. Breathe out and lift your head up towards the sun.


Cloud Pose:

Sit on your knees and bend forward to put your forehead on the ground. Reach one arm in front of you then the other. Imagine sunlight is beaming from your fingertips. “Twinkle” your fingers.


Rainbow visualization:

Find a nice comfy way to sit, or even lie down on your back. Stretch your arms and legs out as wide as you like. You may close your eyes, or keep them open. Breathe in and out slowly this time. Roll onto your back, if you aren’t there already. Can you give your knees a big hug? [Hug] Maybe your body wants one more hug. There!


In this episode, we went up in the rainbow, and explored the sky and all of the rainbow’s colors. We took some deep breaths and visualized the rainbow, and got to explore our emotions. Remember this practice when you start to feel some big or small or just too many emotions.


Then stretch your feet and hands out as wide as you’d like. If you need to move a bit more to get a little more comfortable, that’s ok. Now with your eyes open or closed we can start to notice the sounds around you.


We like to end our episodes with an affirmation. This episode’s affirmation is “I am colorful like the rainbow.” There are so many wonderful parts to the rainbow, just like there are so many wonderful parts to you. After today’s practice, try drawing your own rainbow, with your own colors.