Hi, I'm Tara Stiles.
And today on the Yoga Solution, I'm going to show you a great routine that you can do
right at home for some tricky twists and balances.
Let's get started.
We'll start in a nice Downward Dog.
Spreading your fingers wide, tuck in the toes.
Take a big, full, deep inhale to lift all the way up and back.
Take a few easy, soft breaths.
Get the body open here.
Backs of your legs nice and open.
Shoulders and spine starting to create some space.
And when you're ready, we'll take a big inhale.
Reach your right leg all the way up and back behind you-- Downward Dog Split.
Open up the hips and shoulders.
And we'll lift your knee right up into your forehead, nice and high.
Softly put your foot between your hands-- Low Lunge.
We'll take one, big, huge inhale to lift yourself all into a High Lunge.
And then, as you exhale, just right back down.
Finger tips find the ground.
We'll come into your Warrior 3, so shifting your weight right on top of your standing
leg here.
Top of your head reaches forward.
Back of your leg opens back behind you.
If you feel pretty steady here, maybe lift the hands up to your chest here, pressing
your thumbs into your heartbeat.
Maybe stretch the arms back behind you or out the side.
And then from here, we'll roll up to stand.
So soften the knees, round your back here, use your belly.
Go ahead and draw this left knee and go ahead and give it a nice tug.
And you'll bring the two fingers of your left hand to your left big toe.
Right hand finds your hip.
Really pressing the whole ground with this whole right leg here.
Then up to you, maybe stay right here.
If this is a big balance challenge already.
If there's a little bit more room to slowly extend your heel forward, go for that.
Don't worry about straightening the leg all the way, especially if there's no room in
the hamstrings, try to really keep your shoulder on your back.
And when you're ready, if the leg is out to the front, gently guide it to the side.
And we'll bring it all the way right back to the front right here.
And we're gonna trade hands.
So draw your knee in a little bit.
Bring your right hand to the outside of your foot.
Left hand just comes right back to your hip.
Start to spin your whole belly all the way open.
You can keep the knees bent here.
If there's a little room to straighten out that extended leg, go for that.
Nice.
And go ahead and draw your knee all the way back in.
We'll point your knee down to the ground.
Catch ahold of your foot with your hand on the inside.
Finding your balance here for a moment.
Slowly start to press your foot into your hand.
Lengthen all the way up with this opposite arm for a nice Dancer here.
Opening up the back.
Breathing easy.
And we'll draw your knee all the way and give it a good squeeze and toward you.
Come into an Eagle from here.
So deep bend in your right leg, left leg wraps on top, left arm sweeps under.
Sitting down as much as you are, lifting up here to keep the balance nice and calm.
And then we'll come all the way out of that one here.
And just tip over to a nice Standing Split.
Let your head go.
Let your neck go.
Breathe a lot.
And we'll come all the way into a nice Low Lunge here.
From here, gently ground your back heel, and then we're gonna have you do a nice Warrior
2.
So open up the whole body here.
Let the hips sink nice and low.
Breathing a lot.
And we'll take a big inhale.
Lift everything all the way up.
Lift the hips.
Lift your arms.
And as you exhale, open and press right back in.
Twice more, just like that here.
Big inhale, lift straight up.
And then as you exhale, open and press all the way back out.
Last one, just like that here.
Big inhale lifts you up.
And then as you exhale, open all the way back out here.
Bottom of your exhale, tip right back.
Reverse Warrior.
Back arm slides on the back leg.
So we'll spin all the way up and over to a nice Extended Angle here.
If it's easy to take a bind here, go ahead wrap your arms around this leg.
Lengthen out to the top of your head.
Ground down through that back heel.
And then we're gonna scooch your back foot in a little bit here, just a couple steps
here.
So heel toed in a bit.
Peek a little bit in front of your front foot, you're gonna come into a nice Half Moon with
your bind here.
So shifting your weight right on top of your standing leg, lengthen out the top of your
head back to that back heel.
And then when you're ready, lift your hips, lift your belly, we’ll draw this foot all
the way in to meet the other leg.
And just relax your head and neck down.
So if you lost the bind here, no problem.
You can always just re-take a bind here, wrapping your right arm through the legs.
Left arm comes around your back.
And spin your whole belly open to your side.
And when you're ready, take a gaze down to the ground.
Shift your weight into your left leg here.
You're just gonna push down to come all the way up to stand here.
Nice and smooth.
And then up to you, maybe stay right here.
If there's a little bit of room, just straighten out the leg.
Go for that.
Again, just breathe a lot.
And when you're ready, softening everything out of that one here.
We're just gonna unwind nice and smooth and easy.
If you wanna take this bound Half Moon on the way back bound or unbound, totally up
to you.
If you got the bind here, just press down to that standing leg.
Lengthen out to the top of your head, back of that back heel.
And then we'll come all the way back into this nice bound Extended Angle.
Spin your whole belly all the way open.
And then just release your bind here.
Open everything all the way up.
And we'll come into your nice Low Lunge here.
And then we'll just swap sides here, on over to the side.
Coming into a Low Lunge on the left side.
And we'll step right back into your nice Downward Dog.
Relax the head and neck and shoulders.
So again, next inhale, take your left leg way up back behind you.
Downward Dog Split here.
Again, if you wanna open it up, go for that.
So again, we'll take your knee right up into your forehead and softly plant your foot between
your hands.
Low Lunge.
So we'll take a big inhale.
Lift everything all the way up.
Nice, High Lunge.
And then as you exhale, all the way right back down.
So we'll come into that Warrior 3 here.
Starting to shift your weight forward right on top of your standing leg.
Lengthen the top of your head forward.
Back heel lengthens right back behind you.
And again, if you feel pretty balanced here, maybe bring the palms of your hands together
in front of your body, or stretch out to the side, or in front or behind you.
And again, we'll roll up to standing.
So soften the knees.
Round your back here.
Hug this right knee and give it a good tug.
So up to you, maybe stay right here, if this is already challenging.
If you wanna do a little bit more, two fingers of your right hand, your right big toe, left
hand finding your hip.
Maybe stay right here.
Again, if there's a little bit more room in the hamstring, just slowly extend your heel
forward.
Something to do.
If you wanna bring the leg out to the side, gently guide it out to the side.
And if you wanna guide it all the way back, forward, wrangling it in.
And from here, we’ll put a little bend in your knee.
Bring your left hand to the outside of your foot.
Right hand just finds your hip again.
Just spin your whole belly all the way around.
Maybe stay right here if this is already a bit challenging.
If there's a little room, just straighten out that extended leg.
Go for that.
Just breathing easy.
And we'll bend your knee all the way in, and then we'll point your knee all the way down
to the ground here.
Catch a hold of your foot with your right hand.
Maybe stay right here, if there's a little bit more room for the back bend.
Starting to press your foot into your hand, lengthen up with this opposite arm.
Breathing easy.
And we'll draw your knee all the way back into your chest.
Give yourself a nice squeeze here.
We'll come into an Eagle from here.
So deep in your standing leg, right leg wraps on top here.
Right arm sweeps under.
Sitting down as much as you are, lifting up to keep the balance nice and calm.
And then we'll tip all the way up and over to a nice Standing Split.
Again, drop your head, drop your neck here.
Breathe easy.
And we'll come all the way back into a nice Low Lunge.
Ground your back heel down, and we'll spin open to a Warrior 2.
So soften the hips, relax your head and shoulders.
And we'll take a big inhale.
Lift everything all the way up.
Lift the hips, lift your arms.
And as you exhale, open all the way back in.
Twice more, just like that here.
Big inhale lifts you right up.
And then as you exhale, open all the way back out.
Last one, just like that here.
Big inhale lifts you up.
And then as you exhale, open all the way back out here.
Bottom of your exhale will tip right back.
Reverse Warrior, back arm sliding down the leg.
And then we'll spin all the way up and over here to your Extended Angle.
If it's easy to take a bind here, wrapping your arms around your leg, go for that here.
If that's not comfortable, no need to do it.
You can always have the forearm on the thigh, open your belly up.
So wherever you’re at, heel-toe your back foot in a few steps here, nice and easy.
And we’ll look a little ways out in front of you.
Start to shift your weight right on top of your standing leg here, coming into a nice
Twisted Half Moon.
Lengthen out with the top of your head.
Reach out through that back heel.
Open up the whole body.
And then really with control, draw your knee all the way in, using your stomach to softly
place your foot all the way down.
And we’ll open up your whole belly to the side here, spinning open.
When you’re ready, go ahead and take a gaze down to the ground here.
Shift your weight into right leg.
Push down to come all the way up to stand, holding this leg.
And again, maybe stay right here if this enough for the balance.
If there’s a little bit more room to slowly extend that leg.
Something to do.
And when you’re ready, with control, ease all the way out this one here, nice and soft.
Coming back to that bound Half Moon here.
Lengthen out through the top of your head.
Reach out through the back of that heel.
Open up the whole body.
And we’ll come back right into your nice Extended Angle here.
If you still have the bind, gently release the bind.
Open everything all the way up.
And we’ll come back into your nice Low Lunge.
And then step everything all the way back to your Downward Dog to even out both sides.
And when you’re ready, soften the knees down to the ground.
Shift your hips back to sit on your heels and breathe easy.
And when you’re ready, rolling yourself all the way up from that one, and you’re
done.
Great job.
So there you have it.
A really great routine that you can do right at home to work on some tricky twists and
balances.
I’m Tara Stiles, and I’ll see you next time on the Yoga Solution.
So now that you’ve mastered all your tricky twists and balance poses, you can go through
all of the videos again to really stay motivated, have a lot of fun and to keep going with your
practice.
I’m Tara Stiles, and I’ll see you soon.