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  • Hi, I'm Tara Stiles, and today on the Yoga Solution, I'm gonna show you a great routine

  • that you can do in five minutes to strengthen your core. Let's get started. So we'll start

  • in a nice Boat Pose here. So, working on the core a little bit here -- warming up, just

  • lift the legs right up. Grab ahold -- you can have them bent or straight, however you

  • can keep a nice, long spine. You can hold on, not hold on. Again, however you can breathe

  • easy. So just staying here, breathing for a few long deep breathes. So we'll lower halfway

  • down here. So feet forward, head and shoulders back, and then 10 little lift and lowers -- 1,

  • 2, 3. Just nice and smooth with your breath -- 4, 5, 6, 7, 8, 9, 10. And then just come

  • all the way back up here. Grab ahold of the shins here. Draw your shoulders and your back,

  • nice long, long spine here. So we'll do 10 continuous here, down and up here, nice and

  • smooth all the way down, and then all the way up for 1 -- 9 more of these here. Half

  • way down and up for 2. And, again here, halfway down and 3. And, again, halfway down and 4.

  • And almost there, down and 5. Halfway down and 6. Just stay really relaxed here as you

  • can, and down. And 7, breathe a lot. Down and 8. Last one here, all the way down, and

  • then all the way up for 9 -- I'm sorry, one more -- all the way down. And all the way

  • up here, just grab ahold, nice long, long spine here. Relax your shoulders. And, again,

  • we'll lower halfway down. This time, up to you, either fingertips forward or stretch

  • back behind you, nice long back here. And then gently hug your knees into your chest,

  • give yourself a good squeeze. So keeping ahold of your right shin here, lift your left leg

  • all the way out in front of you here, and just keep your head and shoulders lifted a

  • bit up off of the ground, just holding and breathing. And then we'll switch sides here.

  • So, again, holding, breathing. And, again, switch sides here, nice and smooth and easy.

  • And, again, switch sides again. And then we'll just keep switching here a few times in your

  • own, breathing nice and smooth and easy. Go for 10 of these -- 3, 4, 5. If you're head

  • and neck is tensing up here, you can always bring the hands behind you -- 6, 7, 8. Couple

  • more -- 9, 10. And keep your right knee in here, bring your left elbow all the way across,

  • really twisting over. And then we'll swap sides here, right elbow all the way across,

  • holding. And then, again, all the way across and holding. And one more like that, nice

  • and slow all the way across and holding. And then 10 here a little bit swifter pace -- 1,

  • 2. Just really easy, really crossing all the way outside -- 3, 4, 5. Breathe a lot -- 6,

  • 7, 8. Two more -- 9 and then 10 here. And then you're gonna hug your knees in and let

  • your head and neck relax here. Rock a little side to side. And then stretch your legs straight

  • upward here, we're gonna lower and lift here a few times. So gently reach your heels down

  • toward the front of you, and then all the way up for 1 here. We'll go for 9 more of

  • these here. So all the way down. And up for 2. Try to keep your whole lower back pressing

  • into the ground here. All the way down, nice and smooth. And 3. And all the way down. Keep

  • breathing a lot. And 4. And all the way down. And 5. Halfway there, nice and smooth. Down

  • and 6. If this hurts your lower back at all, don't lower your legs as far -- you don't

  • have to lower them all the way down. And 7. You can always bend your knees as well. Down

  • and 8. Two more of these here. And down and 9. Last one like this here. All the way down.

  • This time, once you're up here, you're just gonna start to round your back all the way

  • up and over into a nice Plow Pose here. Relax your whole neck. If this doesn't feel good,

  • just roll down and relax. Just breathe a lot here. Nice opener for your spine. And then

  • real gently here, roll all the way down. And then one more of these here, reaching your

  • heels down toward the front of you, and then all the way up. And then, again, nice massage

  • on your spine all the way up and over, and then all the way up back to your middle here.

  • And, again, just hug your knees into your chest, give yourself a nice squeeze, rock

  • a little side to side. And when you're ready, gently bring yourself all the way back up.

  • And great job. So there you have it: A great five minute routine that you can do anytime

  • to strengthen your core. I'm Tara Stiles, and I'll see you next time on the Yoga Solution.

Hi, I'm Tara Stiles, and today on the Yoga Solution, I'm gonna show you a great routine

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A2 BEG US nice halfway smooth spine nice long breathing

5 Minute Yoga Core Workout | The Yoga Solution With Tara Stiles

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    猛男   posted on 2014/06/18
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