B1 Intermediate 1860 Folder Collection
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Hi, I'm Tara Stiles and today on the Yoga Solution, I'm gonna show you a nice routine
that you can do for weight loss. Let's get started. We'll start on all fours on your
hands and needs. Make sure your wrists are right under your shoulders. Same thing with
your knees and hips. So just starting to move a bit with your spine with your breath here.
So as you inhale, dropping your belly all the way down, looking upward. And then as
you exhale, rounding all the way in, tucking your chin. And just a few more times like
this here on your own. Nice and smooth and easy, just to start to get everything open
and working for you here. And just breathing a whole, whole lot. And the next time you
do inhale here, looking all the way upward to the very top of that inhale, gently tuck
your toes, we'll start to reach your hips all the way up and back to your nice Downward
Dog. And just soften the heels. Relax your head and neck and shoulders. Maybe sway a
little side to side. Again, just starting to get the body nice and open and easy. Lot's
of room in there. So take a big inhale, lift way up onto your tippy toes, reach your heels.
And then as you exhale, soften right back down to the ground. Twice more just like that
here. Big inhale lifts you right up to the top. And then as you exhale, soften the heels
and relax. Last one just like that here. Big inhale lifts you right up to the very top.
And then as you exhale, soften the heels and relax right back in. Nice. So we'll tuck your
chin, roll all the way out to your Plank Pose, big long wave through your whole spine. And
then once you're out here, simply settling in, hanging on for a few long, easy, deep
breaths. Maybe swaying gently side to side or forward and back, just to allow your wrists
to get comfortable, having some of your bodyweight on them. And then when you're ready, gently
lift your hips all the way up and back to your nice Downward Dog. One more time just
like that here. Tucking your chin, rounding all the out to your Plank Pose. Nice, big,
long wave here. So we'll come over to Side Plank on your right hand here. Lifting up
the hips a ways, keeping the fingers spread, open up your whole body to the side, wide
open across the collar bones. And then when you're ready, rolling back to your middle.
Same thing up and over to your other side here. Lifting up the hips a ways. Keeping
the fingers of the left hand spread open wide. Open up your whole body here. Nice and soft
and easy. And then when you're ready, rolling back to your middle here. So we'll lower and
lift a few times all the way down to the ground and then all the way back up here. So bend
your elbows nice and slow and controlled all the way down to the ground. And then tuck
your toes in one piece all the way right back up. Twice more just like that here. Bend the
elbows straight back. Lower all the way down. And, again, pushing down all the way back
up. Last one just like that here. Nice and controlled all the way down. And, again, in
one piece, keep breathing all the way right up and back to your Downward Dog. This time,
relaxing the heels and head and neck and shoulders. So we'll take an easy stroll, opening up the
backs of your legs here. One simple step at a time. Nice simple walk here. And then once
you're all the way up, folding inward over your legs, let your head go, let your neck
soften. And we'll round up to stand here, one vertebrae at a time, no hurry. Once you
do arrive up to your very top, let a big inhale fill your arms all the way out and up. And
then as you exhale, softly fold right up and over your legs. Twice more just like that
here. Nice and simple all the way up and all the way back over. Really simply beginning
to allow your body to move with your breath here, so every inhale opening and creating
a little bit more space. And then every exhale, softening and carrying a little further and
deeper inward. One more time just like that here. All the way up and all the way back
over. Big inhale sweeps your arms all the way out and up. And then as you exhale soften
and relax right back down. So we'll press your palms down, step right back into your
Plank Pose again. This time we'll lower halfway down to the ground, bend your elbows straight
back. Ease your knees, lift into a nice Upward Dog here so you open up the spine and the
front of your body. Or maybe sway a little side to side just to see what's going on there
and make a little bit more room. And then take a big inhale to lift up the front of
your body and then as you exhale, tuck your toes and we'll lift right up and back into
your nice Downward Dog. So take a big inhale, reach your right leg way up and back behind
you, Downward Dog Split. Open up the hips and shoulders. So we're gonna take your knee
all the way around, tap it the outside edge of your right shoulder, and then keep it lifted
here, sweep it all the way across your body. So really moving your whole hips and belly
here over. Open up the hips, and send the leg right back behind you. Same thing, starting,
twisting, bring your knee all the way down and across your body and open up your hips
and send the leg right back behind you. All of that one more time, real smooth here, way
up and out to your right side. Sweep it across your body, open up the hips and send it all
the way back behind you. Last one, starting, twisting, bring your knee all the way down
and across your body and we'll open up the hips and send it all the way right back. So
this time, take your knee way up into your forehead nice and high around your upper back
here. Gently place your foot right between your hands, Low Lunge. So we'll come into
a Warrior 1 from here. So spin your back heel down so both bottoms of your feet are firmly
planted here. Once your feet are on the ground, push down, big inhale lifts yourself all the
way up. And then just square off your hips and shoulders toward the front of you, hanging
here for a few breaths. And then maybe drop your tailbone so a little bit of space can
open up in the front of your body. Maybe a little bit of an arch happens. And just keep
your gaze nice and soft. So keeping your legs right where they are, gently drop your hands
back behind you. Interlace them together. Big inhale lifts you right up. And then as
you exhale, we'll fold all the way up and over here, right inside your front leg. Pushing
down firmly through your feet, we're gonna come all the way right back up to stand here.
Big inhale lifts you all the way up to the top. And then as you exhale, we'll fold all
the way up and over again right inside your front leg. Nice. From here, gently release
your fingertips down to the ground here inside your front foot. Come onto your back toes
and we'll start to scooch your front foot on over to your right edge of your mat here.
Gently ease your back knee down to the ground. So getting into your hips a little bit. Maybe
stay up on the arms. If there's room to come on down to the forearms, go ahead and come
on down. Maybe sway a little side to side. Open up the hips a bit. And just breathe a
lot. So from here, staying on your forearms, you're gonna shift your whole body weight
into your left side of your self, just enough so you can swing this right leg all the way
around to a nice Forearm Plank. And then simply hanging here for a few easy breaths. Top of
your head floating forward. Heels reaching back behind you. Breath staying nice and calm
and easy. So staying on your forearms, we'll start to walk your feet all the way up to
a nice Downward Dog on your forearms. Push down through your hands and we'll straighten
your arms all the way back into your nice Downward Dog. And, again, just finding a nice
sense of softness in your body here. Maybe swaying a little side to side. Getting into
any creaks or corners. And we'll do the same thing on the other side here. So big inhale,
take your left leg way up and back behind you. Open up the hips and shoulders here,
make some space. And then we'll arc your left knee way around, tap it to your left side.
Gently sweep it all the way across your body. Open up the hips here and send it all the
way back behind you. See if you can move through this really slow and easy here. So if you
rush through it it just makes it a little less effective here. So opening all the way
up and all the way back behind you. All of that one more time, nice and smooth. Way up
and out, tap it to your left side. Sweep it across your body. Open up the hips and send
it all the way back. Last one, starting, twisting, bringing your knee all the way down and across
your body. Gently open up your hips and send it all the way right back. Nice. So, again,
we'll take your knee way up into your forehead nice and high. Softly bring your foot between
your hands, Low Lunge. And, again, coming into that Warrior 1. Ground your back heel.
So you wanna make sure your front heel and your back arch are in a nice line. And as
you push down, lift everything all the way up here. So, squaring off your hips and shoulders
to your front. Again, maybe drop your tailbone so a little space in the chest can free up.
And keeping the gaze nice and soft. So legs stay right where they are, gently drop hands
back behind you. Interlace them together. Big inhale lifts your body up. And then as
you exhale, we'll fold all the way up and over here right inside your front leg. Nice.
Pushing down firmly through both feet, big inhale lifts you all the way up to the very
top. And then as you exhale, folding all the way up and over here right inside the leg.
When you're ready this time, gently release your fingertips down here inside your front
foot. Come onto your back toes, and we'll scooch this left foot on over to your left
edge of your mat. Ease the back knee down. And, again, just see what's going on in your
hips here. Maybe staying upright. Maybe coming down to the forearms. Breathe a whole, whole
lot. Maybe sway gently side to side. And, again, when you're ready, staying on your
forearms, start to shift your whole body weight into your right side, just enough so you can
swing this left leg all the way around to a nice Forearm Plank. And, again, simply hanging
here for a few moments. So this time we'll roll into some Side Forearm Planks here. Lifting
all the way up here, roll onto the right forearm. Open up your whole body to the side. Fingertips
can stay on the ground. If you feel pretty steady to open it up, that's great too. And
then when you're ready, rolling back to your middle. Same thing other side, rolling onto
the left side, open up your whole body. Maybe stretch open the arm. And come all the way
back to the middle. One more time each side here. Rolling all the way up and over, easy
deep breath. And all the way back to the middle. Last one on the other side here. Rolling all
the way open, easy across the collar bones. And when you're ready, coming all the way
back to middle here. So we can slowly start to walk your feet all the way up to your nice
Downward Dog on your forearms. Lift your hips, lift your belly. And, again, push down, see
if you can straighten out both arms at the same time. Right back into your nice Downward
Dog. So, again, real simply, we'll start to walk your feet up to the top of your mat here.
One stroll at a time. Nice, easy walk. Once you're up here, folding inward over your legs.
Let your head go, let your neck soften. And we'll round up one vertebrae at a time, real
simple. Once you're all the way up, big inhale takes your arms all the way out and up. And
then as you exhale, softly fold all the way back down. Again, plant your palms, we'll
step right back to your Plank Pose. So lowering and lifting all the way down and all the way
up here. Gently bend your elbows all the way down to your belly. And then push down, come
all the way back up. Twice more just like that here. All the way down to your belly.
And then push down all the way back up. Last one just like that here, all the way down
to your belly. And then all the way right up and back to your nice Downward Dog here.
Relaxing the heels and head and neck and shoulders. Just finding your breath. And then when you're
ready here, gently ease your knees down to the ground and shift your hips to sit back
on your heels and take a breather in your Child's Pose. Once you feel steady, gently
roll yourself all the way up, and great job. So there you have it: A great routine that
you can do for weight loss. I'm Tara Stiles and I'll see you next time on the Yoga Solution.
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Weight Loss Yoga Routine | The Yoga Solution With Tara Stiles

1860 Folder Collection
Vanessa Cheng published on December 26, 2013
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