How The Grinch Found Yoga

Scroll down past the seperation line to ignore the Grinchy thoughts and get straight to the kids yoga class plan you can do right now with your family or students :-)

Have you heard about the Grinch?

Why do you think he had such a hard time embracing the holiday season?

Let’s be honest: the festive period can sometimes feel overwhelming. While the holidays are meant to bring joy and connection, they also come with side effects—on both the environment and our mental well-being.

And yes, I admit, I’m being a little Grinchy here. (For the record, I actually LOVE the holidays!) I’m just playing the Grinch.

1.  It all starts way too early.
   Shortly after Halloween, it’s like the world flips a switch, and suddenly everything is red, green, and glittery. Holiday music starts playing, and decorations appear in stores months in advance. It’s a marathon—not a sprint—toward December.

2.  The decor can go overboard.
   A little cheer is great, but some displays go from cheerful to chaotic. When front yards turn into flashing, oversized spectacles that compete with Vegas lights, it can feel like sensory overload. Subtlety is underrated.

3. The environmental cost is staggering.
   Holiday lights are beautiful, but have we thought about their environmental impact? The energy usage for all those bright displays, combined with the fossil fuels burned driving around to see them, adds up. Then there’s the “tree dilemma”: whether it’s a real tree or a fake one, both options come with significant ecological concerns.
4. The gift-giving pressure Gifting is a lovely tradition, but it’s easy to lose sight of the meaning behind it. Often, it feels like people are buying just for the sake of buying—whether it’s something needed or wanted. The result? Overflowing landfills and drained wallets come January.
5. Holiday greetings and inclusivity. We all celebrate differently—or not at all—and that’s okay! It’s important to embrace the variety of ways people enjoy the season without assuming everyone is on the same page. A little thoughtfulness and open-mindedness can go a long way.
6. The Grinch’s Bottom Line
   The holiday season is an opportunity to reflect, celebrate, and connect. But it’s easy to get caught up in the noise and lose sight of what truly matters. Instead of overloading on lights, gifts, and decorations, let’s focus on creating meaningful moments with loved ones.

With love,

The Grinch.

_______________________________________________________________

Put code RAINBOWYOGAGIFT at checkout to receive a $150 AUD off**.(You will see it in your local currency equal to approximately $98 USD, 91 EUROS, 78 GBP)

 **does not apply for any other trainings or packages or on previously purchased trainings

The gift voucher is valid to use until January 14, 2024 so you and your loved ones have plenty of time to plot your schedule. Here's our current online training and upcoming in-person teacher training

 

Text inspired by Dr. Seuss, Lyn Gerfin Kehoe, Yoli Ramazzina and Saraswati J.

To Bring: Paper and pens

What Do You Love/Hate About Christmas?

Have you heard about the Grinch?

Why do you think he hated Christmas so much?

Seated in the circle, each child in their turn can share something they love about Christmas and something that they don’t like (or maybe even hate ) about Christmas.

5 Minutes 

How The Grinch Stole Christmas Sun Salutation

Recite the poem by Dr. Seuss and do the poses (you might want to print it all out) with the group in the circle.

Every Who down in Whoville liked Christmas a lot. TREE POSE

But the Grinch who lived just North of Whoville did not! STANDING FORWARD BEND

The Grinch hated Christmas! The whole Christmas season! TREE POSE

Now, please don't ask why. No one quite knows the reason. START POSE (WITH A SURPRISED LOOK) STANDING ON ONE LEG LEANING TO ONE SIDE ARMS STRETCHED TO THE SIDES.

It could be, perhaps, that his shoes were too tight. STANDING FORWARD BEND

It could be his head wasn't screwed on just right.  LOW LUNGE HOLDING YOUR HEAD

But I think that the most likely reason for all LOW LUNGE SWITCHING LEGS

May have been that his heart was two sizes too small. PLANK → CHILD POSE

But, whatever the reason, his heart or his shoes, PLANK → JUMP TO STANDING FORWARD BEND

He stood there on Christmas Eve hating the Whos, MOUNTAIN POSE WITH HATING FACE

Staring down from his cave with a sour, Grinchy frown HANDS UP, STAND ON TIPTOES

At the warm lighted windows below in their town, STANDING FORWARD BEND

For he knew every Who down in Whoville beneath JUMP TO PLANK → CHATURANGA

Was busy now hanging a hollywho wreath. UPWARD DOG → DOWN DOG

"And they're hanging their stockings," he snarled with a sneer. JUMP TO STANDING FORWARD BEND AND STUFF YOUR “SOCKS”

"Tomorrow is Christmas! It's practically here!" MOUNTAIN → STANDING STAR POSE

Then he growled, with his Grinch fingers nervously drumming, ARMS UP AND GROWL → STANDING FORWARD BEND, DRUM FINGERS ON FLOOR

"I must find some way to keep Christmas from coming! JUMP TO PLANK → CHATURANGA

For, tomorrow, I know all the Who girls and boys UPWARD DOG → DOWN DOG

Will wake bright and early. They'll rush for their toys! RUN WITH YOUR FEET TO STANDING FORWARD BEND

And then! Oh, the noise! Oh, the noise! Noise! Noise! Noise! MOUNTAIN POSE - COVER EARS

There's one thing I hate! All the noise! Noise! Noise! Noise! ARMS UP AND GROWL

They'll stand close together, with Christmas bells ringing. TREE POSE

They'll stand hand-in-hand, and those Whos will start singing!" SWITCH LEGS, HOLD HANDS IN THE CIRCLE AND SING THE FOLLOWING:

Fahoo forays, dahoo dorays

Welcome Christmas! Come this way

Fahoo forays, dahoo dorays

Welcome Christmas, Christmas Day

Welcome, welcome, fahoo ramus

Welcome, welcome, dahoo damus

Christmas Day is in our grasp

So long as we have hands to clasp

Fahoo forays, dahoo dorays...

"And they'll sing! And they'll sing! And they'll Sing! Sing! Sing! Sing!" STANDING STAR POSE, SWITCH LEGS EVERY TIME YOU SAY “SING”

And the more the Grinch thought of this Who Christmas Sing, STANDING FORWARD FOLD

The more the Grinch thought, "I must stop this whole thing! JUMP TO PLANK → CHATURANGA

 Why for fifty-three years I've put up with it now! UPWARD DOG → DOWN DOG

I must stop Christmas from coming! But how?" CAT POSE → CHILD POSE

Then he got an idea! An awful idea! CAT POSE → COW POSE

The Grinch got a wonderful, awful idea! CAT POSE → COW POSE

"I know just what to do!" The Grinch laughed in his throat. CAT POSE → COW POSE

"I'll make a quick Santy Claus hat and a coat." DOWN DOG → JUMP TO STANDING FORWARD FOLD → “BOTTON UO YOUR COAT” SLOWLY STANDING UP TO MOUNTAIN POSE

"This is stop number one," the old Grinchy Claus hissed, ARMS UP AND GROWL

As he climbed to the roof, empty bags in his fist. CLIMBING MOTION

Then he slid down the chimney, a rather tight pinch. STANDING FORWARD FOLD

But if Santa could do it, then so could the Grinch. JUMP TO PLANK → CHATURANGA

He got stuck only once, for a minute or two. UPWARD DOG → DOWN DOG - CHILD POSE FOR 3 BREATHS

Then he stuck his head out of the fireplace flue CAT POSE → COW POSE → CAT POSE

Where the little Who stockings hung all in a row. DOWN DOG → JUMP TO STANDING FORWARD FOLD

"These stockings," he grinched, "are the first things to go!" COLLECT STOCKINGS AS YOU SLOWLY STAND UP TO MOUNTAIN POSE

Then he slithered and slunk, with a smile most unpleasant, HANDS UP AND MAKE SLITHERING MOTIONS

Around the whole room, and he took every present! STANDING STAR POSE GRABBING PRESENTS SWITCHING FROM ONE LEG TO THE OTHER

It was quarter of dawn. All the Whos still a-bed, STANDING FORWARD FOLD → WALK YOUR FEET BACKWARDS TO DOWN DOG

All the Whos still a-snooze, when he packed up his sled, CHILD POSE (SNORE) → CAT POSE → COW POSE

Packed it up with their presents, their ribbons, their wrappings, DOWN DOG → JUMP TO STANDING FORWARD FOLD

Their snoof and their fuzzles, their tringlers and trappings! PACK UP YOUR SLED AS YOU SLOWLY STAND UP TO MOUNTAIN POSE

 Ten thousand feet up, up the side of Mount Crumpet, HANDS UP AND MAKE CLIMBING MOTIONS

He rode with his load to the tiptop to dump it! CHAIR POSE TO RIDE SLED

"Pooh-pooh to the Whos!" he was grinchily humming. CHAIR POSE, DUMPING GIFTS

"They're finding out now that no Christmas is coming!

They're just waking up! I know just what they'll do! STANDING STAR POSE YAWNING

Their mouths will hang open a minute or two STANDING STAR POSE SWITCHING FROM ONE LEG TO THE OTHER

Then the Whos down in Whoville will all cry boo-hoo! CRYING NOISES

That's a noise," grinned the Grinch, "that I simply must hear!" 

He paused, and the Grinch put a hand to his ear. MOUNTAIN POSE CUPPING YOUR EARS

And he did hear a sound rising over the snow. STANDING FORWARD FOLD

It started in low, then it started to grow. JUMP TO PLANK → CHATURANGA

 

But this sound wasn't sad! UPWARD DOG → DOWN DOG

Why, this sound sounded glad! CAT POSE (FROWNING) → COW POSE → CAT POSE (SMILING)

Every Who down in Whoville, the tall and the small, DOWN DOG → JUMP TO STANDING FORWARD FOLD

Was singing without any presents at all! CHAIR POSE

 

He hadn't stopped Christmas from coming! It came! EXTENDED MOUNTAIN POSE

Somehow or other, it came just the same! TREE POSE SWITCHING FROM ONE  LEG TO THE OTHER

And the Grinch, with his Grinch feet ice-cold in the snow,

Stood puzzling and puzzling. "How could it be so? STANDING STAR POSE SWITCHING FROM ONE LEG TO THE OTHER

It came without ribbons! It came without tags! STANDING FORWARD FOLD

It came without packages, boxes, or bags!" JUMP TO PLANK → CHATURANGA

He puzzled and puzzed till his puzzler was sore. UPWARD DOG → DOWN DOG

Then the Grinch thought of something he hadn't before. CAT POSE (FROWNING) → COW POSE → CAT POSE (SMILING)

Maybe Christmas, he thought, doesn't come from a store. DOWN DOG → JUMP TO STANDING FORWARD FOLD

Maybe Christmas, perhaps, means a little bit more! CHAIR POSE

And what happened then? Well, in Whoville they say EXTENDED MOUNTAIN POSE

That the Grinch's small heart grew three sizes that day! STANDING STAR POSE SWITCHING FROM ONE LEG TO THE OTHER

And then the true meaning of Christmas came through,

And the Grinch found the strength of ten Grinches, plus two! EXTENDED MOUNTAIN POSE

And now that his heart didn't feel quite so tight,

He whizzed with his load through the bright morning light STANDING STAR POSE SWITCHING FROM ONE LEG TO THE OTHER

With a smile to his soul, he descended Mount Crumpet STANDING FORWARD FOLD

Cheerily blowing "Who! Who!" on his trumpet. JUMP TO PLANK → CHATURANGA

 

He rode into Whoville. He brought back their toys. UPWARD DOG → DOWN DOG

He brought back their floof to the Who girls and boys. CAT POSE (FROWNING) → COW POSE → CAT POSE (SMILING)

He brought back their snoof and their tringlers and fuzzles, DOWN DOG → JUMP TO STANDING FORWARD FOLD

Brought back their pantookas, their dafflers and wuzzles. CHAIR POSE

He brought everything back, all the food for the feast! EXTENDED MOUNTAIN POSE

 

And he, he himself, the Grinch carved the roast beast! STANDING STAR POSE SWITCHING FROM ONE LEG TO THE OTHER

Welcome Christmas. Bring your cheer,

Cheer to all Whos, far and near. TREE POSE SWITCHING FROM ONE  LEG TO THE OTHER

 

Christmas Day is in our grasp

So long as we have hands to grasp. TREE POSE HOLDING HANDS IN THE CIRCLE

Christmas Day will always be

Just as long as we have we. SWITCH LEGS

Welcome Christmas while we stand MOUNTAIN POSE HOLDING HANDS

Heart to heart and hand in hand. BOWING HOLDING HANDS

10-15 Minutes

 

 

How The Grinch Found Yoga

Now yoga can help us with our Christmas grouchiness, keeping balance among all of the holiday overstimulation… Let’s yoga to that!

Every yogi in Yogaville liked yoga a lot…. SIT CROSSED-LEGGED IN MEDITATION

But the Grinch, who lived just north of Yogaville, did not! TWIST HOLDING OPPOSITE KNEE, SWITCH SIDES

The Grinch hated yoga! The whole yoga culture! SEATED SIDE BEND, SWITCH SIDES

Now, please don’t ask why. It would only be torture.​​ CROSSED LEGGED FORWARD BEND ARMS EXTENDED

It could be his mind was closed a little too tight. CAT POSE

It could be, perhaps, that his breath was too slight. COW POSE

But I think that the most likely reason could be, CAT POSE

He kept his heart protected, not allowing it to be free. CHILD POSE

Whatever the reason, his heart or his mind. CAMEL POSE

He stood there that evening, not feeling very kind. CHILD POSE

Staring into the studio, with the look of displease, CAT POSE

At the warm yoga bodies moving with such ease. COW POSE

For he knew every yogi was perfecting their pose, DOWN DOG

While looking their best in their fancy yoga clothes. JUMP TO STANDING FORWARD FOLD

“And they’re standing on their hands,” he said with despair, PUT HANDS UNDER YOUR FEET

“Without a single strand moving, not one! In their hair!” STAY STILL

Their photos, their quotes, their Instagram postings! CHAIR POSE

The kale and kombucha, the juice cleanse hostings! ONE LEG BACK TO WARRIOR 1

And soon, oh so soon, they would be yoga singing! SWIVEL TO SWITCH DIRECTIONS

The sound of their OMs! Well, it would have his ears ringing! STEP BACK LEG FORWARD TO STANDING FORWARD BEND (YOU’LL BE ON THE OPPOSITE SIDE OF THE MAT THAN USUAL)

 Then he got an idea! A crazy idea! CHAIR POSE

This “unyogic” Grinch got a crazy idea! ONE LEG BACK TO WARRIOR 2

The Grinch held his breath, not knowing what was in store. SWIVEL TO SWITCH DIRECTIONS

He walked up to the studio, and opened the door… STEP BACK LEG FORWARD TO STANDING FORWARD BEND (YOU’LL BE ON THE NORMAL SIDE OF THE MAT)

The Grinch came from the outside, and found his way in. CHAIR POSE

Which is often how many of us also begin. MOUNTAIN POSE

 

He stepped onto a mat, without expectation. ONE LEG BACK TO PEACEFUL WARRIOR

The evolution was slow, but he found meditation. SWIVEL TO SWITCH DIRECTIONS

And there on the mat, released of all drama. SWIVEL TO HIGH LUNGE FACING THE OTHER WAY

The Grinch discovered more than just karma. SWIVEL TO SWITCH DIRECTIONS

It just takes some presence, a trust in the self. STEP THE BACK LEG FORWARD TO STANDING FORWARD BEND

In mindful action, the Grinch found some wealth. CHAIR POSE

And the Grinch, with his Grinch hands touching his toes, STANDING FORWARD BEND

looked around in amazement, thinking, “How could it be so?” CHAIR POSE

“It came without judgment! It came without goals!” WARRIOR 3 (AEROPLANE POSE)

 

“It came without challenges, selfies or ‘no’s’!” SWITCH LEGS

And he sat down a few moments, till his breath became longer. STANDING FORWARD BEND

His mind became quiet, his inner voice grew stronger. SEATED CROSSED LEGGED

“Maybe yoga,” he thought, “doesn’t come from a pose.” TWIST HOLDING OPPOSITE KNEE

“Maybe yoga… perhaps…is an exercise for the soul.” SWITCH SIDES

And what happened then? Well…in Yogaville they say, SEATED SIDE BEND

That the Grinch’s trapped heart broke open that day! SWITCH SIDES 

And the minute his heart didn’t feel quite such a mess, CROSSED LEGGED FORWARD BEND ARMS EXTENDED

His mind opened up too and he found yoga bliss. CAT POSE → COW POSE

And he stepped on his mat. Both feet firmly at home! DOWN DOG → WALK TO STANDING FORWARD FOLD

And he, he himself! The Grinch sang the last OM! MOUNTAIN POSE, SING OM

10 Minutes

Dr. Seuss Rhyming Creation

Divide the group into pairs or small groups and give them 5-10 minutes to compose a Dr. Seuss-style poem (think lots of rhyming and quite a bit ridiculous) and poses to match.

Encourage your students to be creative and funny :-)

When ready, each pair or group will perform their creation while reciting their poem and everyone else in the group will mirror their movements/poses.

20 Minutes

Dr. Seuss's Guided Imagery Relaxation

Ask the children to lie down and close their eyes and recite some of these Dr. Seuss poems to them…

How did it get so late so soon?

It’s night before it’s afternoon.

December is here before it’s June.

My goodness how the time has flown.

How did it get so late so soon?

You have brains in your head.

You have feet in your shoes.

You can steer yourself in any direction you choose.

You’re on your own.

And you know what you know.

You are the guy who’ll decide where to go.

Waiting for the fish to bite

Or waiting for wind to fly a kite.

Or waiting around for Friday night

Or waiting perhaps for their UncleJake

Or a pot to boil or a better break

Or a string of pearls or a pair of pants

Or a wig with curls or another chance.

Everyone is just waiting.

“Today you are You, that is truer than true. 

There is no one alive who is Youer than You.

A person's a person, no matter how small.

Enjoy a few minutes of silence before stretching, yawning and slowly sitting up.

5 Minutes

If Dr. Seuss had Been a Yogi.

If you have the time and patience for another Dr. Seuss yogis rhyme, recite this for the conclusion.

Hello there, Yogi!

Namaste.

Would you like to go to yoga today?

No thank you, I am very tired

I slept so poorly… was up late, wired.

Ah, I see, but don’t you know?

Yoga calms the senses, helps you let go.

It reduces anxiety and stress

Helps you quiet the mind and worry less.

Yes, I know… But not today,

I do not want to. Namaste.

Would you, could you, here at home?

No need to go out, just sit down and say “Om.”

Take a deep breath in, then let it out slow…

Pranayama helps you feel good, you know.

Yes, I know… But not today,

I just don’t feel like it. Namaste.

Outside! Perhaps some yoga outdoors?

Greet the sun and make the practice yours!

I do not want to practice yoga today!

I do not want to! Namaste!

How about with a friend? Quick, call one up!

You can strengthen and lengthen and partner up!

 I do not want to call a friend.

I do not want to twist or bend.

I don’t want to practice yoga today!

I do not want to. Namaste.

I know! How about yoga on the beach?

Sand under your toes, as you stretch and reach!

Ocean breeze upon your cheeks,

As you work your core—those abs and obliques!

Are you not listening to what I say?

No yoga for me, not today.

Not on the beach, and not under the sun.

Not with a friend, not with anyone!

Not by myself at home on my mat

I just don’t want to, and that is that.

But yoga makes you feel so strong!

Heart is open and muscles long!

I know you’re tired, and grumpy too,

But yoga is the thing to do

To lift your spirit and your mood

You’ll have a better attitude!

Okay! Since you refuse to quit,

I guess I can practice… a little bit.

I will unroll my mat and see

What a little asana does for me…

Say! Breathing does help me relax!

I’ll just do a few more minutes, max.

These forward bends feel pretty good

They release my back, so I guess they should.

Maybe just one downward dog,

My head feels clear now, no more fog!

I’ll glide to plank and lower down

I’m really feeling better now!

Sun Salutations and Warrior Two

My blood is pumping and flowing through

My body strong, my mind is still

I’m feeling centred, zen and chill.

I’m so glad I practised yoga today!

The light in me sees the light in you…

Namaste.

5 Minutes

Put code RAINBOWYOGAGIFT at checkout to receive a $150 AUD off**.(You will see it in your local currency equal to approximately $98 USD, 91 EUROS, 78 GBP)

 **does not apply for any other trainings or packages or on previously purchased trainings

The gift voucher is valid to use until January 14, 2024 so you and your loved ones have plenty of time to plot your schedule. Here's our current online training and upcoming in-person teacher training

 

Music To Go With Your Yoga Adventure