Hey, everyone, I'm Tara Stiles.
And today on the Yoga Solution, I'm gonna show you a great routine that you can do to
calm and clear your mind, so your whole self will be feeling very serene.
Let's get started.
Start sitting up nice and simply -- however you can sit comfortably.
Close your eyes and start to draw your attention a little bit deeper inward.
Simply being to lengthen your inhales and deepen your exhales.
Setting a nice, big, full pace of breath you can stay with for a little while.
We'll take a big inhale, reach your arms all the way up and over your head to the top of
this.
Close your eyes.
Bring your palms together.
Bring your palms right in front of your chest.
And gently plug your thumbs into your heart beat.
Take a big inhale up through your nose.
And long exhale out through your mouth.
Twice more just like that.
Big inhale and long exhale.
Last one just like that.
Big inhale.
And long, easy exhale.
And gently relax your hands back on your thighs, coming back to your breath.
So we'll tip over to your right side, bring your right hand down toward the ground.
Soften up your elbow a bit, reach this opposite arm all the way up and over.
Nice simple opening in your side.
From here, open your chest right upward, maybe lean back a bit here.
And then keeping this nice opening, bring it all the way back off to the side.
Maybe there's a little bit more space.
And when you're ready, ease yourself all the way back to your middle.
Same thing other side.
Tipping over, left hand finds the ground.
Soften up your elbow, both sides of the waist stay really long.
And again, open up your chest right upward.
Maybe lean back a bit.
And then keeping this nice opening, bring it all the way back off to the side.
And when you're ready, roll yourself all the way back to your middle.
So we're gonna come onto all fours on your hands and knees, staying really soft and easy.
No need to push or force anything, just letting your attention softly rest on your breath.
Take a big inhale, drop your belly down, looking upward.
And then as you exhale, rounding all the way in, tucking your chin.
Again, just like that here, big inhale, drop your belly down, looking upward.
Top of this one, tuck your toes, start to lift your hips all the way up and back to
your nice Downward Dog.
Relax the whole neck.
Relax your back and shoulders.
So big inhale, take your right leg all the way up and back behind you, Downward Dog Split.
If it feels good to you to open up the hips and shoulders -- go for that.
Maybe bend your knee, reach the toes way off back behind you.
From here, lift your knee right up into your forehead nice and high.
Softly bring your foot between your hands, Low Lunge.
Let your hips sink.
Let your shoulders relax.
You're just gonna scootch your right foot out to your right edge of your mat a bit.
Gently soften your back knee down to the ground, easy on the kneecap.
So maybe stay right here.
If there's a little bit more space to come on down to the forearms, then go ahead and
come on down.
Maybe sway a little side to side.
Just breathe a lot.
And when you're ready, slowly come all the way out of that one.
Straighten up your arms.
Spin your right toes out to your right, reach your right arm all the way back and upward
here, nice big spin from your belly.
All the way up and out from the top of your head and fingers.
And we'll start to heel-toe scootch this right foot back to the middle of your hands and
step right back into your nice Downward Dog.
Same thing other side.
Take a big inhale, lift the left leg all the way up, Downward Dog Split.
Again, open up the hips.
Open up your shoulders.
Maybe bend the knee, reach the toes.
And again, we'll take the knee right up into your forward nice and high.
Press your foot between your hands, Low Lunge.
A few breaths to sink on down and stay easy.
And again, we'll scootch your left foot out to your left edge of your mat.
Gently soften the back knee down.
So again, up to you, maybe stay right here, if this feels like enough going on.
If it feels even nicer to come on down to the forearms.
Open up the hips.
Just breathe a lot.
Again, maybe sway gently side to side.
You can rock to the outside edge of your front foot, if that feels like a nice one.
And just breathe fully and deeply.
The fuller and deeper you breathe the more space can open up in your body, the clearer
the mind gets.
So when you're ready, coming out of this one, straighten up the arms and your shoulders.
Tuck your back toes, straighten up your back leg, spin your left toes out to face the left.
Reach your left arm all the way up and back to the sky.
Big spin.
And again, heel-toe scootch your front foot right back to the middle of your hands.
Plant your palms, and we'll step right up and back into your nice Downward Dog.
From here, slowly start to walk your feet all the way up toward your hands.
I'm just gonna come into a squat form here.
Scootch your feet a little bit apart.
Sink your hips.
And simply relax your forehead.
Relax your whole back.
Breathe a lot.
And we'll come all the way to sit on your hips.
Bring your fingertips right back behind you.
Bottoms of your feet come together.
Knees relax out to your sides.
Grab ahold of your feet here.
Big inhale to lengthen up your spine.
And then as you exhale, folding all the way up and over your legs.
Again, if it feels nice to sway a little side to side that's nice too.
Open up the hips.
Calm the mind.
Bring a little bit more space back inside.
And just breathe.
When you're ready, roll yourself all the way up from that.
And we're just gonna roll all the way down to lie on your back.
Ease yourself down one vertebrae at a time.
Hug your knees into your chest.
Give yourself a nice squeeze.
Maybe rock a little side to side.
So you're gonna take a simple twist here.
Open your arms out to the side.
Drop your knees over to your right side.
And then you need to keep your gaze upward or maybe slightly over to the left side.
And just breathe a lot.
And when you're ready, same thing other side.
Flipping the knees all the way up and over to your left side.
And again, just breathing a lot.
And when you're ready, bring yourself all the way back to the middle here.
If you'd like to relax for a few moments, great place to take a bit of a breather.
And let your whole body soften into the ground.
So you can stay here for however long you like.
Minute, two minute is just great.
And when you're ready, hug your knees back into your chest, and we'll rock all the way
right back up to sit.
So there you have it: A great routine that you can do anytime to calm your mind so your
whole self will be feeling very serene.
I'm Tara Stiles, and I'll see you next time on the Yoga Solution.