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

  • routine that you can do --total body yoga-- to work your entire body, head to toe, and

  • also calm and focus your mind. Let's get started. To begin with, we'll start on your hands and

  • knees. So gently spread your fingers, nice and wide. Wrists right under your shoulders,

  • knees under your hips. Start to move a bit through your spine. So take a big inhale,

  • drop your belly down, looking all the way upward. And then as you exhale, rounding all

  • the way in, tucking your chin toward your chest. And a couple more times, just like

  • that here. Big inhale, dropping down, looking upward. And long exhale, rounding all the

  • way in. Last one, just like that here, big inhale, everything all the way straight upward.

  • Top of this one, tuck the toes. Well start to lift your hips all the way up and back

  • to your nice Downward Dog. And then simply take a few breaths here, move around a little

  • bit, start to warm-up the body, get everything moving for you, nice and easily. Take a big

  • inhale, reach your right leg all the way up and back, nice and high, open up the hips

  • and shoulders. If it feels good to bend your knee, reach the toes way back behind you,

  • go for that. So from here, keeping everything lifted, arc your right knee way up and around,

  • tap it to your right shoulder. Then keeping it lifted, sweep it all the way across your

  • body. And we'll open up the hips, keep the leg headed back behind you: Downward Dog Split.

  • Same thing, starting twisting, bring your knee all the way down and across your body,

  • and we'll open up your hips and keep it headed back behind you. All of that one more time,

  • nice and smooth. Breathe a lot. Way up and out to your right side, sweep it across. Open

  • the hips and keep it headed back behind you. Last one, starting twisting, bring it all

  • the way down and across your body, really nice and smooth, open up the hips and keep

  • it headed back behind you. Nice. From here, lift your knee right up into your forehead,

  • super high. Place your foot right between your hands: Low Lunge. Take a few breaths

  • here, let your hips sink down. Maybe sway a little side to side. Breathe easy. So we're

  • gonna come all the up to a nice High Lunge. Put a little pressure into the back heel.

  • Push down. Big inhale fills yourself all the way up, and then exhale. Sink your hips right

  • back down. Relax your shoulders. Breathe easy. And from here, take a big inhale, lift everything

  • all the way up. And then as you exhale, spin around to your right side. Arms open nice

  • and wide. Big inhale lifts everything all the way back up. And then as you exhale, open

  • everything all the way out to the side. Last one, just like that. Big inhale lifts you.

  • And then as you exhale, open up to a nice Warrior 2. So letting your back heel find

  • the ground. Arms softly opening right out to your sides. And just breathing a lot. And

  • so from here, take a big inhale, lift the hips, lift your arms, deep breath in. And

  • then as you exhale, soften everything right back in: Warrior 2. Twice more, just like

  • that here. Big inhale lifts everything up. And then as you exhale, soften and relax.

  • Last one, just like that. Big inhale lifts you right up. And then as you exhale, soften

  • and relaxed right back down. On the bottom of your exhale, tip it all the way back here:

  • Reverse Warrior. Legs stay right where they are. Wave your body up and over to your Extended

  • Angle. Right forearm finds your thigh. Let your whole belly spin all the way open. Breathe

  • a lot. So from here, legs stay nice and sturdy, reach your top arm back behind you, like somebody's

  • pulling on your arm. Fill yourself all the way back up. And again, all the way down that

  • back leg, big Reverse Warrior. And then last one, way up and over to your Extended Angle,

  • spinning your whole belly right open. Alright, from here, we'll bring the fingertips down

  • to the ground, either side of your front foot, sink your hips, nice Low Lunge. And we'll

  • visit a Warrior 3 from here. So moving into it easily, start to shift right on top of

  • this standing leg. Finger tips can help you crawl yourself out. Top of the head floating

  • forward. Back heel floating back behind you. So if this is already a big challenge for

  • your balance, you can stay here. If you feel pretty steady and calm and easy, maybe bring

  • the palms together or out to the side or in front or behind you. Flying around the neighborhood.

  • So we'll come all the way back to a nice Low Lunge. Deepening your standing leg. Press

  • your palms down. We'll step right back to your Plank Pose here. So Plank Pose is a really

  • nice, simple, straightforward place to build a lot of strength and allow your mind to calm

  • and focus inward, even when a little bit of effort is happening in your body. So just

  • simply breathe easy. And we'll come over to a Side Plank from here. Lifting up the hips,

  • keeping the fingers of the right hand spread nice, open up your whole body to this side.

  • Big, easy stretch. And gently bring yourself back to your middle. Same thing, up and over

  • to the other side here. Lifting up of the hips, and the fingers in the left hand stay

  • spread nice and wide open. Everything all the way up. And when you're ready, bring it

  • back to the middle here. We're just gonna lower into a nice Upward Dog to open up your

  • chest and back. So gently ease your knees down. Start to sink your hips all the way

  • down. Maybe sway a little side to side. Getting into every inch of you. Breathe a lot. Lingering

  • in any areas that feel like they need a little extra linger, a little extra opening. Drop

  • your shoulders down your back. Big breath in here. And then keeping your knees down,

  • shift your hips back to sit on your heels. Big giant breath here in your Child's Pose.

  • Relax your back, relax your forehead. And when youre ready, coming back onto your

  • hands and knees again, spread your fingers nice and wide, tuck the toes. Big inhale to

  • lift yourself all the way up and back into your nice Downward Dog. Again, move around

  • a little bit if this feels nice. So same thing other side. Next inhale, take the left leg

  • way back behind you. Open up the hips and shoulders again. Maybe bend your knee, reach

  • the toes. So well do that hip rolling around thing here. Breathing the whole time. Arc

  • your left knee way up and around and tap it to your left shoulder. Sweep it across your

  • body, one continuous movement here. Open up the hips and keep it headed back behind you.

  • Same thing, starting twisting, bring it all the way down and across your body. Open up

  • the hips and send it right back behind you. All of that one more time. Really smooth,

  • way up and out to your left side. Sweep it across. Open the hips and keep it headed back

  • behind you. Last one, staring twisting here, bring it all the way down and across your

  • body. Open up the hips and send it right back behind you. From here, gently lift your knee

  • right up into your forehead, super high. Place your foot between your hands: Low Lunge. Again,

  • taking a few breaths here to let your hips sink. Maybe sway gently side to side. Finding

  • a nice sense of ease in your body. Push down through your feet, big inhale lifts you all

  • the way up to a nice High Lunge. Let your hips sink. Shoulders relaxed. Finding a nice

  • soft, steady gaze. Big inhale lifts your hips up a bit. And then as you exhale, spin around

  • to your left side. Arms open really wide. Big inhale fills yourself right back up to

  • the top. And again, as you exhale, sinking all the way into your twist. Last one, just

  • like that: Big inhale lifts you all the way up. And then as you exhale, well come into

  • your Warrior 2. So letting your back heel find the ground. Arms softly opening right

  • out to your sides. Finding a nice calm pace of breath. So next inhale, take everything

  • all the way up. Lift your hips, lift your arms, big deep breath in. And then as you

  • exhale, open and press right back in. Twice more, just like that here. Big inhale lifts

  • you right up. And then as you exhale, open and press right back out. Last one, just like

  • that here. Fill up all the space around you. And as you exhale, soften right back in. Bottom

  • of your exhale, well tip it all way back here: Reverse Warrior. Back arm slides on

  • the back leg. So legs stay right were they are. Wave your body up and over to your Extended

  • Angle. Both sides of your torso, super long. Let your belly spin right upward. And just

  • breath easy. So keeping your legs right were they are, reach your top arm back behind you.

  • Come all the way back up. And again, all the way down the back leg. Big stretch here. And

  • then last one, way up and over you to your Extended Angle. Torso rolling right upward.

  • So well come into your Low Lunge from here. Fingertips find the ground. Let your hips

  • sink. Take a few breaths to get settled. And well visit that Warrior 3 again. So crawling

  • your fingertips out a little ways. Top of the head floats forward. Back heel floats

  • back behind you. And again, anything you wanna do with your arms. If you feel pretty steady

  • here, maybe stay right here. If there’s maybe a little bit more room for balance here,

  • bring the palms together or out to the side. And well come all the way back to your

  • nice Low Lunge. Press your palms firmly down and step right back in to your Downward Dog.

  • Relax your shoulders, relax your head and neck. And well ease your knees down to

  • the ground. Shift your hips back to sit on your heels. Take a big breath in your Child’s

  • Pose. And when youre ready, roll yourself all the way back up. So there you have it:

  • A great total total body yoga routine that you can anytime, anywhere. I’m Tara Stiles,

  • and I’ll see you next time on the Yoga Solution.

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

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B1 big inhale inhale exhale lunge body warrior

Full Body Yoga Routine | The Yoga Solution With Tara Stiles

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    sheng-de posted on 2013/10/08
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