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Hi, I'm Tara Stiles, and today on the Yoga Solution, I'm gonna show you a great routine
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that you can do in five minutes to strengthen your core. Let's get started. So we'll start
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in a nice Boat Pose here. So, working on the core a little bit here -- warming up, just
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lift the legs right up. Grab ahold -- you can have them bent or straight, however you
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can keep a nice, long spine. You can hold on, not hold on. Again, however you can breathe
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easy. So just staying here, breathing for a few long deep breathes. So we'll lower halfway
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down here. So feet forward, head and shoulders back, and then 10 little lift and lowers -- 1,
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2, 3. Just nice and smooth with your breath -- 4, 5, 6, 7, 8, 9, 10. And then just come
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all the way back up here. Grab ahold of the shins here. Draw your shoulders and your back,
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nice long, long spine here. So we'll do 10 continuous here, down and up here, nice and
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smooth all the way down, and then all the way up for 1 -- 9 more of these here. Half
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way down and up for 2. And, again here, halfway down and 3. And, again, halfway down and 4.
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And almost there, down and 5. Halfway down and 6. Just stay really relaxed here as you
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can, and down. And 7, breathe a lot. Down and 8. Last one here, all the way down, and
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then all the way up for 9 -- I'm sorry, one more -- all the way down. And all the way
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up here, just grab ahold, nice long, long spine here. Relax your shoulders. And, again,
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we'll lower halfway down. This time, up to you, either fingertips forward or stretch
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back behind you, nice long back here. And then gently hug your knees into your chest,
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give yourself a good squeeze. So keeping ahold of your right shin here, lift your left leg
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all the way out in front of you here, and just keep your head and shoulders lifted a
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bit up off of the ground, just holding and breathing. And then we'll switch sides here.
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So, again, holding, breathing. And, again, switch sides here, nice and smooth and easy.
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And, again, switch sides again. And then we'll just keep switching here a few times in your
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own, breathing nice and smooth and easy. Go for 10 of these -- 3, 4, 5. If you're head
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and neck is tensing up here, you can always bring the hands behind you -- 6, 7, 8. Couple
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more -- 9, 10. And keep your right knee in here, bring your left elbow all the way across,
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really twisting over. And then we'll swap sides here, right elbow all the way across,
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holding. And then, again, all the way across and holding. And one more like that, nice
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and slow all the way across and holding. And then 10 here a little bit swifter pace -- 1,
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2. Just really easy, really crossing all the way outside -- 3, 4, 5. Breathe a lot -- 6,
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7, 8. Two more -- 9 and then 10 here. And then you're gonna hug your knees in and let
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your head and neck relax here. Rock a little side to side. And then stretch your legs straight
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upward here, we're gonna lower and lift here a few times. So gently reach your heels down
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toward the front of you, and then all the way up for 1 here. We'll go for 9 more of
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these here. So all the way down. And up for 2. Try to keep your whole lower back pressing
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into the ground here. All the way down, nice and smooth. And 3. And all the way down. Keep
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breathing a lot. And 4. And all the way down. And 5. Halfway there, nice and smooth. Down
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and 6. If this hurts your lower back at all, don't lower your legs as far -- you don't
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have to lower them all the way down. And 7. You can always bend your knees as well. Down
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and 8. Two more of these here. And down and 9. Last one like this here. All the way down.
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This time, once you're up here, you're just gonna start to round your back all the way
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up and over into a nice Plow Pose here. Relax your whole neck. If this doesn't feel good,
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just roll down and relax. Just breathe a lot here. Nice opener for your spine. And then
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real gently here, roll all the way down. And then one more of these here, reaching your
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heels down toward the front of you, and then all the way up. And then, again, nice massage
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on your spine all the way up and over, and then all the way up back to your middle here.
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And, again, just hug your knees into your chest, give yourself a nice squeeze, rock
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a little side to side. And when you're ready, gently bring yourself all the way back up.
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And great job. So there you have it: A great five minute routine that you can do anytime
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to strengthen your core. I'm Tara Stiles, and I'll see you next time on the Yoga Solution.