Hi, I'm Tara Stiles, and today on the Yoga Solution I'm gonna show you Part Two to the
Intense Cardio Workout Program.
Let's get started.
So we'll start in a Downward Dog.
Spread your fingers wide.
Tuck your toes and take a big inhale to lift yourself right up and back.
Maybe sway a little side to side -- it'll loosen up any areas that could use a little
loosening.
So just breathe a lot.
So 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.
Make some space.
So we're gonna roll around the hips a bit here.
Arc your knee way up and around, tap it to your right shoulder, nice and high.
Then keep it lifted, sweep it all the way across your body, and then open up your hips
here, ends on the leg, right back behind you -- Downward Dog Split.
So same thing, starting, twisting, bring your knee all the way down and across your body,
and then open up your hips and send it all the way right back behind you.
All of that one more time, real smooth.
Way up and up and out, tap it to your right side then gently sweep it across.
Open up the hips and send it all the way back behind you.
Last one, starting, twisting, bring the knee all the way down and across your body, and
then gently open up your hips and send it right back behind you.
And we'll take your knee right up to your forehead, super high.
Softly bring your foot between your hands -- Low Lunge.
From here, push down, big inhale lifts you right up to a nice High Lunge.
And then press your palms together, bring your thumbs right up into your heartbeat.
Big inhale to lift, and as you exhale spin around to your side here.
Elbow hooks right outside your knee.
Firmly push down with your top palm to spin your belly all the way open.
And then from here, look a little ways out in front of you.
Lift up in your hips and belly.
Reach the back foot all the forward coming into your nice Chair Pose in a Twist.
And we'll come all the way back into your regular Chair.
And then same thing other side here.
Right elbow comes all the way outside your knee.
And then look down here.
Shift your weight into your left leg, lift up in the right knee, stretch your leg all
the way back behind you, and gently place it all the way back on the ground here.
From here, push down, we'll come all the way up to a nice Reverse Twist here.
Slide the back arm all the way down the back leg.
From here, reach your top arm all forward toward the front of you.
Shift your weight up and over, tip over to a nice Twisted Half Moon.
And then we'll swap sides here.
Left finger tips catch you on the ground, open up your hips here to a nice Open Half
Moon.
Once your hips are open then maybe the belly, shoulders, fingertips and gaze can open up
as well.
And then gently come all the way back into your Warrior 3.
So we're gonna round all the way up to stand here.
Soften the knees, round your back here, use your belly, give the knee a nice little squeeze,
and then we'll send the leg all the way right back behind you.
Twice more just like that here.
Soften the knees, round your back here, use your belly, give the knee a nice little squeeze.
And, again, send it all the way back behind you.
Last one just like that here, soften the knees, round your back, hug the knee right up into
your chest, and we'll send the leg all the way right back behind you.
This time coming through your nice Low Lunge.
Plant your palms, step right back into your Plank Pose.
And simply holding here for a few long, easy breaths.
So we'll lower and lift here a few times.
Knees up or down, you're call.
Bend the elbows all the back.
Lower right down to your belly till you're lying down.
Plant your palms all the way right back up for one.
Twice more just like that here.
Bend the elbows, lower right back down, and then plant your palms all the way up for two.
Last one just like that one here.
Bend the elbows straight back, and then all the way right up and back, this time into
your nice Downward Dog.
Relax your heels and head and neck and shoulders.
So from here, start to walk your feet all the way up to the top of your mat here, one
step at a time.
Once you're all the way up, folding inward, let your head soften, let your neck relax.
So we'll come into a chair pose from here.
Sink your hips nice and low.
Big inhale to sweep your arms all the way upward.
Relax your shoulders and your back.
Breath staying really calm and easy.
And then as you exhale, we'll fold up and over your legs, gently interlace your hands
behind your back.
Nice shoulder release here.
Let your head go.
Let your neck go.
Breathe a lot.
And then when you're ready, gently bring your fingertips and your palms down to the ground.
Plant your palms firmly down.
Lift your knees really high into your arms.
Look a little ways out in front of you.
Lift up in your hips and belly.
Maybe the feet stay on the ground.
Maybe one toe comes off today.
If you feel steady to bring the other one up, that's great.
If it doesn't happen, it really doesn't matter.
Just keep breathing.
And then when you're ready, we'll come all the way right back into your nice Downward
Dog here, relaxing the heels and shoulders.
And then same thing other side here.
So next inhale, take your left leg way up and back behind you -- Downward Dog Split.
Open up the hips and shoulders.
Bend your knee, reach the toes.
And then we'll roll the hips around here a little bit.
So arc your left knee way in and around, tap it to your left shoulder.
Keep it lifted, sweep it all the way across your body, and then we'll open up your hips
and send the leg right back behind you.
Same thing, starting, twisting, bring your knee all the way down and across your body.
Gently open up your hips and spin it all the way right back.
All of that one more time.
Real smooth, way up and out, tap it to your left side.
Sweep it across.
Open up your hips and send it all the way back.
Last one, starting, twisting, bring it all the way down and across your body.
Open up the hips and send it right back behind you.
And then we'll take your knee right up to your forehead, super high.
Softly bring your foot between your hands -- Low Lunge.
Nice push down.
Big inhale lifts you right up to a High Lunge here.
Press your palms together, thumbs come right up into your heartbeat.
Big inhale to lift.
And as you exhale, spin around to your side here.
Elbow hooking right outside your knee.
And firmly push down to lift your belly away from this top thigh.
And then from here, look a little ways out in front of you.
Lift up in your hips and belly, enough to draw your back foot all the way forward.
Coming right back into your Twisted Chair Pose.
And then we'll come all the way into your nice Neutral Chair Pose.
Lifting, and then same thing other side.
Bringing the palms together, spin around here.
Elbow comes right outside your knee.
Push down at the top palm to lift your belly away from that thigh.
And then from here, take a gaze down.
Lift up your left foot, bring it all the way right back behind you.
Come into this nice Twisted Lunge, lifting the back of your thigh right up.
And then we'll come all the way up and out of this into your Twisted Lunge.
And we'll come right back into your Twisted Half Moon here.
Fingertips catch you on the ground.
Shift your weight up and over to your nice Twisted Half Moon.
Spin your belly all the way up and around, breathing easy.
And then we'll swap sides here.
Right finger tips catch you on the ground.
Open up your hips here.
Once your hips are all rolled open, then maybe your belly, shoulders, fingertips and gaze
can follow.
And then when you're ready, we'll come all the way back into your Warrior 3.
So we'll roll up to stand here a few times.
Again, soften the knees, round your back here, use your belly to guide this knee all the
way in.
And, again, send it all the way right back behind you.
Twice more just like that here.
Soften the knees, round your back here, use your belly, hug the knee all the way in.
And, again, send it all the way right back behind you.
Last one, just like that here, soften the knees, round your back here, use the strength
of your stomach to guide the knee all the way in.
And then send it all the way right back behind you.
This time, come right back through your Low Lunge.
Plant your palms, and we'll step right back into your Plank Pose.
Just simply hanging out here for a few deep breaths.
Again, top of your head floating forward.
Heels lengthening right back behind you.
And then this time, gently lift your hips all the way right up and back to your nice
Downward Dog.
So remember here, soften your elbows, we'll come all the way down to your nice forearm
on your Downward Dog here.
Just breathing a whole lot.
And then we'll start to walk your feet all the way back behind to a nice Forearm Plank
here.
So top of your head lifting forward.
Heels reaching back behind you.
So we're gonna roll onto some Side Forearm Planks here.
Leading with your belly, roll onto your right forearm, open up your whole body to the side.
Maybe the fingertips follow.
And then gently come back to your middle.
Same thing other side, roll onto your left forearm.
Open up your whole body to the side.
And send it all the way back.
Now one more time each side here.
Nice and smooth.
You can also keep the hands on the ground here if you want a little bit more support.
And back to your middle.
Last one on the other side.
Open everything all the way up.
And then all the way back to your middle.
And we'll walk your feet all the way into your nice Downward Dog on your forearms here.
Press your palms firmly into the ground, straighten both arms right into your nice Downward Dog.
And, again, slowly start to walk your feet all the way up to your hands, one step at
a time.
Once you're up here, folding inward over your legs.
So we'll come right back into that Chair Pose here.
Bend your knees, sink your hips, big inhale to sweep your arms all the way up.
And then as you exhale, we'll fold up and over your legs.
Gently interlace your hands behind your back.
Nice shoulder release here.
Let your head go, your neck relax.
And we'll bring your fingertips and your palms onto the ground here.
So, again, planting your palms firmly down, lift your knees super high, look a little
ways out in front of you.
Looking out really helps out a lot.
Lift up in your hips and belly.
Try not to jump, just looking, lifting, and maybe the toes come off here.
But if you jump, it really doesn't work very well.
And when you're ready, we'll come all the way back out of the that one.
And we'll come all the way down to sit on your hips here, nice and gently on the tailbone.
Lift your legs all the way up here for a Boat Pose.
So however you like your boat today, bent legs, straight legs, keeping a nice long spine.
So we're just gonna lower halfway down.
And then ten little pulses here, nice and smooth -- 1, 2, 3, 4.
You can do it, just hang in there -- 5, 6, 7, 8, 9, 10.
And then come all the way back up.
Again, grab the legs here.
Maybe lengthen out your spine.
Breathe a lot.
And we'll do a few little twisty ones here.
So let go of this one, draw your knees over to the right, arms come to the left, lower
down into a twist.
And then all the way up for one here.
Nine more of these here, nice and smooth.
Halfway down.
And then all the way of for two.
And, again, halfway down.
And three.
And, again, halfway down.
And four.
Really easy, keep breathing a lot.
Down.
And five.
And down.
And six.
Almost there, breathe a lot.
Down.
And seven.
And down.
And eight.
Two more.
Down.
And nine.
Last one here.
Halfway down.
And then all the way up for ten here.
Grab ahold again.
Draw your shoulders.
Nice long, long spine.
And then we'll lower halfway down.
Up to you, the fingertips forward or back behind you.
Nice big stretch here.
And then gently hug your knees into your chest.
Give yourself a nice squeeze.
Maybe rock a little side to side.
Just release your back here.
And then real gently, we'll rock all the way right back up to sit nice and tall and easy
here.
And just for a moment close your eyes, start to draw your attention a little bit deeper
inward.
Just see if you can start to bring your heart rate back to a nice calm and easy, even pace.
And when you feel settled, gently open your eyes, and great job.
So there you have it: Part two to your Intense Cardio Yoga Workout Program.
I'm Tara Stiles, and I'll see you next time on the Yoga Solution.