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
tone and strengthen your shoulders, your arms, your back, the sides of your body.
Especially when it's summer time, maybe you wanna be in tank top, hang out by the pool,
or bikini.
And it will help you feel really strong and look great too.
So we'll start in a Downward Dog.
Spread your fingers nice and wide.
Tuck your toes and take a big inhale to lift yourself all the way up and back.
So just simply opening up your shoulders a little bit here.
Relax your heels.
Relax your whole spine.
So we'll roll all the out to your Plank Pose.
Tucking your chin, rolling out like a nice, big wave.
Top of your head floating forward.
Back heels lengthening back behind you.
Your stomach is nice and sturdy.
And just simply breathing here for a few moments.
Maybe rock a little side to side, or forward and back, just getting into the shoulders
and the sides of your body a bit here.
And when you're ready, lift your hips all the way up and back to your nice Downward
Dog.
Again, just like that here, tucking your chin, rolling all the way out, nice long wave through
your whole spine.
And this time, we'll come over to your Side Plank on your right hand.
Lifting up the hips a bit, keeping the fingers spread super wide.
Open up your whole body to the side.
And breathe super easy.
Lift the hips just a bit.
Arc your to arm.
Come all the way up and over.
Big stretch on your side.
And we'll come all the way back to your Plank Pose in your middle.
Same thing, open up your other side here.
Lifting of the hips a bit.
Fingers of the left hand spread super wide.
Easy, full, deep breaths.
And again, arch your hips, arc the top arm all the way up and over.
And we'll bring yourself all the way back to your middle here.
So we're just gonna lower and lift a few times.
So if you just wanna soften your knees down if you wanna make this a little gentler.
Totally up to you.
Knees up or down.
Bend your elbows straight back.
And then right from your belly, all the way back and up.
Twice more, just like that here: Bending straight back and then all the way back up here.
Again, just like that here: Bending straight back and then all the way right up and back
to your nice Downward Dog.
Soften the heels.
Relax your head and shoulders.
So we'll come into a forearm on your Downward Dog here.
So bend your elbows, relax them down.
Relax your shoulders.
Breathe a lot.
And then see if you can press all the way back up into your Downward Dog.
So we'll do that a few more times here.
Soften both elbows at the time.
Downward Dog on your forearms.
Press through your hands.
Straighten everything all the way back up.
Start to feel a little bit of action going on in the shoulders here.
Bend your elbows.
Breathe a lot.
And again, press down.
Lift everything right back up.
Last one, just like that here.
Bend your elbows, soften the whole thing right back down.
This time, start to walk your feet all the way back to a nice Forearm Plank here.
And again, simply breathing a lot.
So staying really calm and easy, lift your right toes off the ground just an inch here.
And then all the way back down.
Same thing with the left toes, just an inch.
And then all the way back down.
Same thing on the right toes, just an inch.
And back down.
Same thing on the left side.
All the way up.
And then all the way down.
We're gonna do some Side Planks on your forearm here.
Lift up just a bit.
Stay on your right forearm.
Open up your whole body to the left side.
Breathe easy.
And gently bring yourself back.
Same thing, open up your other side here.
Lifting up, open up your whole body to your left side.
And then all the way back.
And once more, each side here.
Lifting up onto the right forearm, open up your whole body.
And then all the way back down.
Same thing, open up the other side here.
Open up the whole body and then right back down.
Last little bit, start to walk your feet all the way up.
Lift your hips, lift your belly.
Breathe a lot.
Again, press down through both hands.
Straighten up your arms.
Relax your shoulders.
Relax your back.
And we'll start to walk your feet all the way to the top of your mat here, one step
at a time.
No rush.
Soften the torso, relax your head and neck.
And gently interlace your hands.
Take an easy shoulder release here.
If it feels good to bend your knees a whole lot that's a nice opening too.
Breathe easy.
Now when you're ready, release your hands all the way back down, and we'll roll all
the way up to stand.
Big, deep breath in.
And then as you exhale, all the way right back down.
Plant your palms, we'll step right back to your Downward Dog.
Relax your shoulders, relax your neck.
And gently ease your knees down to the ground.
Shift your hips back to sit on your heels, and just simply relax.
And when you're ready, roll yourself all the way up from that one.
And you're done.
Great job.
So there you have it: A great routine that you can do to strengthen your shoulders, your
back, and your whole torso, to help you feel great and look great for the summer.
I'm Tara Stiles, and I'll see you next time on the Yoga Solution.