Hey everyone, I'm Tara Stiles, and today on the Yoga Solution, I'm gonna show you a great
daily flow routine that you can do everyday to get your entire body and mind feeling refreshed
and energized.
Let's get started.
We'll start in a Downward Dog, spread your fingers nice and wide.
Tuck your toes, big inhale to lift yourself all the way up and back here.
Take a few breaths to sink into this, maybe shift around a little if that feels nice.
So take a big inhale, reach your right leg all the way up and back, Downward Dog Split,
nice and high.
Lift your knee right up into your forehead and we'll place your foot between your hands,
Low Lunge.
So, okay, push down through your feet, big inhale fills you all the way up to a nice
High Lunge.
And then as you exhale, spin and open around to your right side.
Big inhale to lift yourself all the way back up.
And, again, as you exhale, spin and twist right back around.
Last one just like that one here, big inhale lifts you up, and then as you exhale, spin
and twist all the way back around.
On your exhale, we'll tip all the way back, reverse the twist, and then we'll bring the
left fingertips right down to the ground.
As you push down, reach your whole body all the way upward.
Easy, long, big, deep breaths.
And gently bring both fingertips down to the ground, lift your hips straight up and let
your torso fold and relax over your front leg.
And we'll sink your hips right back into your nice Low Lunge.
Press your palms, step right back to your Downward Dog.
And same thing other side.
Next inhale, take the left leg way up and back behind you, open up the hips and shoulders.
And we'll lift your knee right up into your forehead really high.
Gently place your foot between your hands, Low Lunge.
Push down through your feet, big inhale fills you right up to the top.
And then as you exhale, spin around to the left side, arms open really wide.
Big inhale lifts yourself right back up.
And then as you exhale, spin around and open the arms.
Last one just like that.
Big inhale lifts you right up.
And then as you exhale, spin around and open wide.
Bottom of your exhale, we'll tip it all the way back behind you.
So, reaching this top arm way forward, bring your fingertips down to the ground, as you
push down spin everything all the way open.
And, again, we'll bring both fingertips down to the ground, start to lift your hips straight
up and let your torso fold and relax over this front leg.
And we'll sink you hips right back into your nice Low Lunge, plant your palms and step
back to your Downward Dog.
So real softly, we'll start to walk your feet all the way up toward your hands.
Relax your whole back, relax your spine.
And we'll come all the way down to a nice Squat here.
Open the feet up to your sides, relax your whole body here.
And we'll come all the way down to sit on your hips, and roll all the way down to lie
on your back.
Bring the bottoms of your feet on the ground right next to your hips so you can open up
your back a bit here for your Bridge Pose.
Press your arms into the ground, lift your hips, lift your chest, breathe a lot.
If it feels good to interlace your hands underneath you, go for that.
So the knees are reaching forward toward the front of you.
Chest lifting all the way up.
Then when you've had enough of that, relax right back down.
So up to you, maybe do that again if that feels like a nice place for you to breathe
into.
If you wanna come into your Wheel Pose, bringing your palms on the ground right next to your
ears here.
Draw your elbows in a little bit.
Press down through your arms, lift your chest, breathe a lot here.
And if you get into something and if it doesn't feel so good or if it feels a little overstretched
just soften out of it and relax down.
Maybe sway a little side to side gently.
And just breathe a lot.
And when you're ready, softly and slowly relax right back down.
Grab the tops of your knee caps, release your back, let your legs draw away from you like
they're two heavy cinder blocks here.
It should feel pretty nice on your lower back.
And when you've had enough of that one, hug your knees into your chest and we'll rock
all the way up to sit.
So there you have it: A great daily flow routine that you can do every day to get your entire
body and mind feeling great and energized.
I'm Tara Stiles, and I'll see you next time on the Yoga Solution.