Hey everyone, I'm Tara Stiles, and today on the Yoga Solution, I'm gonna show you a great
routine that you can do --total body yoga-- to work your entire body, head to toe, and
also calm and focus your mind.
Let's get started.
To begin with, we'll start on your hands and knees.
So gently spread your fingers, nice and wide.
Wrists right under your shoulders, knees under your hips.
Start to move a bit through your spine.
So take a big inhale, drop your belly down, looking all the way upward.
And then as you exhale, rounding all the way in, tucking your chin toward your chest.
And a couple more times, just like that here.
Big inhale, dropping down, looking upward.
And long exhale, rounding all the way in.
Last one, just like that here, big inhale, everything all the way straight upward.
Top of this one, tuck the toes.
We’ll start to lift your hips all the way up and back to your nice Downward Dog.
And then simply take a few breaths here, move around a little bit, start to warm-up the
body, get everything moving for you, nice and easily.
Take a big inhale, reach your right leg all the way up and back, nice and high, open up
the hips and shoulders.
If it feels good to bend your knee, reach the toes way back behind you, go for that.
So from here, keeping everything lifted, arc your right knee way up and around, tap it
to your right shoulder.
Then keeping it lifted, sweep it all the way across your body.
And we'll open up the hips, keep the leg headed back behind you: Downward Dog Split.
Same thing, starting twisting, bring your knee all the way down and across your body,
and we'll open up your hips and keep it headed back behind you.
All of that one more time, nice and smooth.
Breathe a lot.
Way up and out to your right side, sweep it across.
Open the hips and keep it headed back behind you.
Last one, starting twisting, bring it all the way down and across your body, really
nice and smooth, open up the hips and keep it headed back behind you.
Nice.
From here, lift your knee right up into your forehead, super high.
Place your foot right between your hands: Low Lunge.
Take a few breaths here, let your hips sink down.
Maybe sway a little side to side.
Breathe easy.
So we're gonna come all the up to a nice High Lunge.
Put a little pressure into the back heel.
Push down.
Big inhale fills yourself all the way up, and then exhale.
Sink your hips right back down.
Relax your shoulders.
Breathe easy.
And from here, take a big inhale, lift everything all the way up.
And then as you exhale, spin around to your right side.
Arms open nice and wide.
Big inhale lifts everything all the way back up.
And then as you exhale, open everything all the way out to the side.
Last one, just like that.
Big inhale lifts you.
And then as you exhale, open up to a nice Warrior 2.
So letting your back heel find the ground.
Arms softly opening right out to your sides.
And just breathing a lot.
And so from here, take a big inhale, lift the hips, lift your arms, deep breath in.
And then as you exhale, soften everything right back in: Warrior 2.
Twice more, just like that here.
Big inhale lifts everything up.
And then as you exhale, soften and relax.
Last one, just like that.
Big inhale lifts you right up.
And then as you exhale, soften and relaxed right back down.
On the bottom of your exhale, tip it all the way back here: Reverse Warrior.
Legs stay right where they are.
Wave your body up and over to your Extended Angle.
Right forearm finds your thigh.
Let your whole belly spin all the way open.
Breathe a lot.
So from here, legs stay nice and sturdy, reach your top arm back behind you, like somebody's
pulling on your arm.
Fill yourself all the way back up.
And again, all the way down that back leg, big Reverse Warrior.
And then last one, way up and over to your Extended Angle, spinning your whole belly
right open.
Alright, from here, we'll bring the fingertips down to the ground, either side of your front
foot, sink your hips, nice Low Lunge.
And we'll visit a Warrior 3 from here.
So moving into it easily, start to shift right on top of this standing leg.
Finger tips can help you crawl yourself out.
Top of the head floating forward.
Back heel floating back behind you.
So if this is already a big challenge for your balance, you can stay here.
If you feel pretty steady and calm and easy, maybe bring the palms together or out to the
side or in front or behind you.
Flying around the neighborhood.
So we'll come all the way back to a nice Low Lunge.
Deepening your standing leg.
Press your palms down.
We'll step right back to your Plank Pose here.
So Plank Pose is a really nice, simple, straightforward place to build a lot of strength and allow
your mind to calm and focus inward, even when a little bit of effort is happening in your
body.
So just simply breathe easy.
And we'll come over to a Side Plank from here.
Lifting up the hips, keeping the fingers of the right hand spread nice, open up your whole
body to this side.
Big, easy stretch.
And gently bring yourself back to your middle.
Same thing, up and over to the other side here.
Lifting up of the hips, and the fingers in the left hand stay spread nice and wide open.
Everything all the way up.
And when you're ready, bring it back to the middle here.
We're just gonna lower into a nice Upward Dog to open up your chest and back.
So gently ease your knees down.
Start to sink your hips all the way down.
Maybe sway a little side to side.
Getting into every inch of you.
Breathe a lot.
Lingering in any areas that feel like they need a little extra linger, a little extra
opening.
Drop your shoulders down your back.
Big breath in here.
And then keeping your knees down, shift your hips back to sit on your heels.
Big giant breath here in your Child's Pose.
Relax your back, relax your forehead.
And when you’re ready, coming back onto your hands and knees again, spread your fingers
nice and wide, tuck the toes.
Big inhale to lift yourself all the way up and back into your nice Downward Dog.
Again, move around a little bit if this feels nice.
So same thing other side.
Next inhale, take the left leg way back behind you.
Open up the hips and shoulders again.
Maybe bend your knee, reach the toes.
So we’ll do that hip rolling around thing here.
Breathing the whole time.
Arc your left knee way up and around and tap it to your left shoulder.
Sweep it across your body, one continuous movement here.
Open up the hips and keep it headed back behind you.
Same thing, starting twisting, bring it all the way down and across your body.
Open up the hips and send it right back behind you.
All of that one more time.
Really smooth, way up and out to your left side.
Sweep it across.
Open the hips and keep it headed back behind you.
Last one, staring twisting here, bring it all the way down and across your body.
Open up the hips and send it right back behind you.
From here, gently lift your knee right up into your forehead, super high.
Place your foot between your hands: Low Lunge.
Again, taking a few breaths here to let your hips sink.
Maybe sway gently side to side.
Finding a nice sense of ease in your body.
Push down through your feet, big inhale lifts you all the way up to a nice High Lunge.
Let your hips sink.
Shoulders relaxed.
Finding a nice soft, steady gaze.
Big inhale lifts your hips up a bit.
And then as you exhale, spin around to your left side.
Arms open really wide.
Big inhale fills yourself right back up to the top.
And again, as you exhale, sinking all the way into your twist.
Last one, just like that: Big inhale lifts you all the way up.
And then as you exhale, we’ll come into your Warrior 2.
So letting your back heel find the ground.
Arms softly opening right out to your sides.
Finding a nice calm pace of breath.
So next inhale, take everything all the way up.
Lift your hips, lift your arms, big deep breath in.
And then as you exhale, open and press right back in.
Twice more, just like that here.
Big inhale lifts you right up.
And then as you exhale, open and press right back out.
Last one, just like that here.
Fill up all the space around you.
And as you exhale, soften right back in.
Bottom of your exhale, we’ll tip it all way back here: Reverse Warrior.
Back arm slides on the back leg.
So legs stay right were they are.
Wave your body up and over to your Extended Angle.
Both sides of your torso, super long.
Let your belly spin right upward.
And just breath easy.
So keeping your legs right were they are, reach your top arm back behind you.
Come all the way back up.
And again, all the way down the back leg.
Big stretch here.
And then last one, way up and over you to your Extended Angle.
Torso rolling right upward.
So we’ll come into your Low Lunge from here.
Fingertips find the ground.
Let your hips sink.
Take a few breaths to get settled.
And we’ll visit that Warrior 3 again.
So crawling your fingertips out a little ways.
Top of the head floats forward.
Back heel floats back behind you.
And again, anything you wanna do with your arms.
If you feel pretty steady here, maybe stay right here.
If there’s maybe a little bit more room for balance here, bring the palms together
or out to the side.
And we’ll come all the way back to your nice Low Lunge.
Press your palms firmly down and step right back in to your Downward Dog.
Relax your shoulders, relax your head and neck.
And we’ll ease your knees down to the ground.
Shift your hips back to sit on your heels.
Take a big breath in your Child’s Pose.
And when you’re ready, roll yourself all the way back up.
So there you have it: A great total total body yoga routine that you can anytime, anywhere.
I’m Tara Stiles, and I’ll see you next time on the Yoga Solution.