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 relax your entire body and mind.
Let's get started.
We'll start in a nice Downward Dog.
So spread your fingers super wide, tuck the toes, take a big inhale to lift everything
all the way up.
So take a few easy breaths here, gentle movements, kind of sway around a little bit.
However it feels nice to you to get in to any parts that feel like they need a little
bit of extra opening.
And just breathe a bunch.
So we're tucking your chin, roll all the way up to your nice, long Plank Pose.
Big wave throughout your whole spine.
From here, gently ease your knees down.
We're gonna open up your back a little bit.
Sink your hips, drop your shoulders away from your ears.
Maybe sway a little side to side.
Breathe a whole lot.
And when you're ready, gently ease your knees down, shift your hips back to sit on your
heels.
Big, giant breath here in your Child's Pose.
And, again, right back onto your hands and knees.
Spread your fingers, tuck the toes.
Big inhale to fill yourself all the way up and back.
So, again, just like that here, tucking your chin, rolling all the out to your Plank Pose.
Nice big, long wave through your spine.
And, again, ease your knees down to sink your hips.
Maybe sway gently side to side to open up the whole front of your body.
And, again, ease your knees down to shift your hips back to sit on your heels.
Big breath in your Child's Pose.
And right back onto your hands and knees.
Tuck the toes, lift your hips.
Big inhale to fill yourself all the way up.
From here, take an inhale, reach your right leg all the way up and back behind you.
Open up the hips and shoulders.
Maybe bend your knee, reach the toes.
And then we'll take your knee right up into your forehead, super high.
Softly bring your foot between your hands, Low Lunge.
Ease your back knee down to the ground.
So take a few breaths here.
Maybe stay right where you are.
If there's a little bit more space in your spine, open up -- go for that.
If it feels nice, take an easy twist around your front thigh, spinning from your belly
all the way up and out from the top of your head.
And we'll bring your fingertips down on either side of your front foot.
Tuck your back toes.
Keep your back knee down.
Start to shift your hips all the way back to sit on your heel for this nice Runner's
Stretch.
Relax your whole torso over this front leg.
And breathe a lot.
When you're ready, crawl yourself all the way back out.
Plant your palms, step right back into your Downward Dog.
Real long spine here.
And same thing other side.
Next inhale, take the left leg way up back behind you.
Open up the hips and shoulders.
Reach the toes.
And, again, take your knee right up into your forehead, nice and high.
Softly bring your foot between your hands, Low Lunge.
And just a few breaths here.
Again, just sink your hips.
Gently ease your back knee down to the ground.
So just feel your way into this one.
No need to push anything or force anything.
Maybe stay right here.
Nothing wrong with that.
If there's a little bit more room, just slowly open up the front of your body.
That may feel nice.
And if it feels even better, take a gentle twist around your front thigh, spinning around.
And when you're ready, bring yourself back to your middle, tuck your back toes, keep
your back knee on the ground, shifting your hips right up and back to sit on that heel,
and simply relax your torso over your front thigh.
Breathe a whole lot.
And when you're ready, crawl yourself all the way back up from that one.
Plant your palms, lift everything, step right back into your nice Downward Dog.
Relax your heels, relax your whole neck and shoulders.
And then gently ease your knees down to the ground.
Shift your hips back to sit on your heels.
Relax your forehead.
Relax the whole back of your body.
And when you're ready, roll yourself all the way back up from that one.
So there you have it: A great routine that you could do to calm and relax your entire
body and mind.
I'm Tara Stiles, and I'll see you next time on the Yoga Solution.