Hi, I'm Tara Stiles and today on the Yoga Solution, I'm gonna show you a great hardcore
core you can do any time.
Let's get started.
So we'll start sitting up nice and tall here.
Gently lean back a ways, we'll come into a Boat Pose here.
Nice day for a boat ride.
So up to you, either bent legs or straight legs, however you can hang on nice and simply.
Make sure you have a long back here.
And breathe a lot.
You can also do this without the hands if you want a little extra challenge.
But just make sure that you can breathe easy.
So we're gonna lower halfway down here, just holding and breathing.
Nowhere to go, nothing to do.
And then gently come all the way back up.
And then we'll 9 more of these here, nice and continuous.
Again, halfway down.
And then all the way up for 2.
And again, halfway down.
See if you can stay really relaxed as you move here -- 3.
And again here, halfway down.
Especially in the head and neck and shoulders here, nice and soft -- 4.
And again, halfway down.
And 5.
Halfway there.
Halfway down.
And 6.
And again, halfway down.
And 7.
And again, halfway down.
And 8.
Two more, just keep breathing a lot, nice and smooth and easy.
Down.
And 9.
Last one like this here.
Halfway down.
And then once you're up for 10th one, grab ahold of the shins here, draw your shoulders
down to your back.
Maybe even lengthen out your legs so you have a nice long, long spine here.
And then we'll lower halfway down again, up to you.
The fingertips either forward toward the front of you or stretched back behind you.
And then gently hug your knees into your chest.
Give yourself a good squeeze here.
Maybe rock a little side to side.
So keeping ahold of your right shin here, let your left leg extend down toward the ground
here.
Drawing your knee here a little bit closer to shoulder here, just opening up the hips
a bit.
And then just switch sides here.
Hug in your left knee in, into your elbow here.
Opening up the hips a bit on this side, just loosening up the hip flexors here so they
don't get so tight.
And then we'll switch sides again here.
This time, keep the left leg lifted a little bit up off the ground and curl up your head
and neck and shoulders.
And just stay and breathe.
And then gently switch sides here so the right leg's opening up.
And again, switch again, real smooth and easy.
And then just switch again.
And then we'll extend your right leg all the way upward here.
Let your left leg extend all the way out.
And just holding, breathing.
And then just switch again.
And a couple more like this here.
Switching again.
And again, switching again.
And then just keep switching here a few more times in your own breathing.
It can be a little swifter if you like.
Or you can keep that nice slower and easier pace if you like that one too.
And just breathe a lot.
And the next time your left leg's up here, hug both knees in.
Relax your head and neck.
Give yourself a nice break in the neck area.
Just relax a bit here.
Rock a little side to side.
And we'll start to rock and roll on your spine here until you make it all the way up to to
a nice standing forward bend.
So go really easy on your neck and back.
All the way up and over the legs here.
Folding inward.
Let your head go.
Let your neck go.
Just ease up any tension there in the back of your body.
And we'll round up to stand one vertebrae at a time.
Once you do make it all the way up here, take a big inhale to lift your arms all the way
out and up.
And then as you exhale, soften all the way up and over your legs.
We'll plant your palms down.
Step right back to your Plank Pose here.
It's a great way to build strength in the core.
So just simply hold a Plank Pose for a few long, deep breaths.
So try to stay soft and moveable in your body here.
If you feel a little tensed up, you can always bend the knees a little bit, sway a little
side to side just to keep some freedom going in your body so you don't feel so tight and
constrained.
And see if you can keep the breath really long and deep and easy.
And then when you're ready, gently lift your hips all the way up and back to your nice
Downward Dog here.
So we're gonna bend your elbows, lower it down onto your forearms here.
And then we'll step all the way back to a nice Forearm Plank here.
So, same thing.
So just holding and breathing here.
Great way to build a lot of strength and stability in the core.
Just holding a nice Forearm Plank.
Breathing easy.
And then if you feel pretty strong here, maybe lift one toe up off the ground just an inch
or so, and then all the way back down.
Same thing other side, just an inch or so.
And then all the way back down.
One more time each side.
Just an inch or so.
And then all the way back down.
Last one, just an inch or so.
And all the way back down.
We'll start to walk your feet all the way up to your nice Downward Dog on your forearms.
And again, push down through your stands.
This time, straighten up your arms right into your nice Downward Dog here.
Relaxing the heels and head and neck and shoulders.
And we'll take a big inhale, reach your right leg all the way up and back behind you, Downward
Dog Split.
Open up your hips and shoulders here.
This time, we're gonna arc your right knee way in and around, tap it to the outside edge
of your right shoulder.
Keep it lifted super high here.
Lifting up your belly.
And send the leg all the way back behind you.
Same thing, starting, twisting, bring your knee all the way down and across so you're
really twisting your whole belly around, and then all the way right back behind you.
Last one here, bring your knee right up into your forehead super high, and then softly
bring your foot between your hands, Low Lunge.
Take one big inhale to lift right up to a High Lunge.
And then as you exhale, all the way right back down to the ground.
Palms pressed down, step back into your Plank Pose.
This time, we'll lower halfway down to the ground.
Come through a nice Upward Dog here to open up the belly and the front of your body.
Maybe sway gently side to side.
And keeping the knees on the ground here, gently shift your hips up and back to sit
on your heels.
Take a big, giant breath here in your Child's Pose.
And once you feel rested, we'll come back onto your hands and knees.
Re-spread the fingers.
Big inhale lifts you all the way up and back to your Downward Dog.
So take a big inhale, lift your left leg way up and back behind you, Downward Dog Split
here.
Again, open up hips and shoulders if that feels nice.
And we'll arc your left knee way in and around.
Tap it to your left shoulder, keep it lifted super high, and then send it all the way right
back behind you.
Same thing, starting, twisting, bring your knee all the way down and across your body
really high, spinning around.
And then all the way right back behind you.
And we'll take your knee this time way up into your forehead nice and high, and then
softly bring your foot between your hands, Low Lunge.
Again, push down, big inhale lifts you up to a nice High Lunge.
And then as you exhale, right back down to the ground.
Palms pressed down, step right back into your Plank Pose.
And again, we'll bend the elbows straight back.
Ease yourself right into your nice Upward Dog, opening up the whole front of your body
here and the belly.
And again, keeping your knees on the ground, shift your hips up and back, easy breath in
your Child's Pose to relax.
And then when you're ready, we'll come back onto your hands and knees.
Spreading your fingers, tuck your toes, big inhale to lift you all the way up and back
to your nice Downward Dog.
And from here, slowly start to walk your feet, again, all the way up to your hands here,
one simple step at a time.
Once you do arrive all the way upward here, folding inward over, let your head go, let
your neck relax.
We'll round up one vertebrae at a time.
Nice and gentle on your spine, no hurry.
Once you do arrive all the way up to the top, take a big inhale to float your arms all the
way out and up.
And then as you exhale, soften everything all the way back inward.
From here, we're just gonna come down here to sit on your hips here.
Go easy on your tailbone.
If you wanna bring your fingertips back behind you to ease the descent there.
And we'll lift the legs right back up to your Boat Pose.
So again, legs can be bent or straight.
You can hold on.
You can not hold on.
You can have the toes down if this is real tricky for you.
So however feels nice and easy and doable here for you.
So we're gonna do some twisting this time.
So draw your knees over to the right side.
Arms come left.
Lower down to a nice twist.
And then all the way up for 1 here.
So 9 more of these here, real smooth.
Halfway down.
And then up for 2.
And again, halfway down.
Really all the way to the side of your hip here.
And 3.
And again, halfway down.
And 4.
And again, halfway down.
And 5.
And again, halfway down.
And 6.
And again, halfway down.
And 7.
And again, halfway down.
Almost there.
And 8.
Two more.
Halfway down.
And 9.
Last one like this one here.
Halfway down.
Once you're off of your 10th one here, grab ahold of the legs, draw shoulders down to
your back.
Maybe even lengthen out your legs.
Nice, long spine.
And again, we'll lower halfway down.
This time, either fingertips forward or stretched backed behind you.
Nice, big stretch here.
And then hug your knees in, give yourself a nice squeeze.
Relax your head and neck here.
And we'll stretch your legs straight upward toward the sky here.
We'll lower and lift your heels a few times.
Reaching down toward the front of you, and then all the way back up here.
Make sure there's no pain in the lower back.
So you can bend the knees.
You could have your -- sit on your arms here with arms underneath your body.
So make sure that you can always breathe nice and easily.
So keeping the movements super steady here, reaching down and all the way back up.
Try not to use momentum here, speed to get through it.
Just keeping it really controlled.
And then the next time that you're up here, we're gonna keep it going all the way up and
over your head into a nice Plow Pose here.
A nice massage on your spine.
Just go easy on your neck and back.
If Plow Pose doesn't feel good, just skip this part and keep going with the first section
here of lowering and lifting.
And we're just gonna connect these two movements together if this feels okay on your spine.
Reaching the heels all the way down and then all the way back up.
And keep it going all the way up and over your head.
So if there's pain in the neck or back or anything like this, feel free to relax down.
Don't do anything that hurts.
But if this feels good, we're gonna connect the two movements together here.
So reaching your heels down toward the front of you and then all the way up and over your
head.
So again, if you don't like the second part, just stick with the first part there.
That's really a great benefit too.
So for this one, just think of it as a nice massage on your spine here.
See if you can feel each bone in your back here as you come all the way down and then
all the way back up here.
So even though you're working your core and the front of your body, just concentrating
on that nice massage on your spine one bone at a time.
One more of these here all the way up and over, and then all the way right back.
This time, just hug your knees in.
Give yourself a nice squeeze.
Maybe rock a little side to side.
Breathe into your belly.
And when you are ready, we'll rock all the way back up to sit.
And great job.
So there you have it: A great hardcore core routine that you can do anytime.
I'm Tara Stiles, and I'll see you next time on the Yoga Solution.