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

  • that you can do around the holidays to get your total body workout on. Let's get started.

  • So we'll start on all fours here on your hands and knees, just to start to open up the spine

  • a bit here. So simply moving along with your breath. So take a big inhale, drop your belly

  • 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, starting

  • to create little bit more space in your body, open up things up a bit here so you can move

  • more freely. And big exhale to round inward. And the next inhale, looking all the way upward

  • to the top of this here. Tuck your toes, start to lift your hips way up and back to your

  • nice Downward Dog. Relaxing the heels, soften your head and neck and shoulders. So we'll

  • take a big inhale, lift way up on to your tippy toes. Reach your heels up high. And

  • then as you exhale, soften right back in. 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. One

  • more time just like that here. Big inhale lifts you right up to the very top. And then

  • as you exhale, soften and relax right back in. So we'll take a big inhale, reach your

  • right leg way up and back behind you, Downward Dog Split here. Open up the hips and shoulders.

  • Bend the knee, reach the toes, make some space here. And we'll arc your right knee way up

  • and around, tap it your right shoulder. Softly bring your foot on the ground right outside

  • of your right hand. Real gently ease your back knee down to the ground. So just making

  • some space here for your hips. Maybe staying upright. Maybe come on down to the forearms

  • here. Just breathe a whole, whole lot. And coming out of this one, start to straighten

  • up your arms on to your shoulders. Tuck your back toe. Straighten up your back leg here.

  • We'll spin your right foot out to face the right. Reach your right arm all the up and

  • backward upward here. So keep on rocking until you land on the outside edge of this back

  • foot, and we'll sweep your top leg right up and over to a nice Side Plank here. We'll

  • open everything all the way upward. And we'll round all the way back to your Plank Pose.

  • We'll lower and lift here a few times. Knees up or down, up to you, bend your elbows straight

  • back. And then right from your belly in one piece, all the way back up. Twice more just

  • like that here. Bending straight back and then all the way back up. Last one just like

  • that here. Bending straight back, keep breathing, all the way right up and back to your nice

  • Downward Dog here. Soften the heels, relax your head and shoulders. So take a big inhale,

  • reach your left leg way up and back behind you, Downward Dog Split here. Again, if it

  • feels nice to open up the hips go for that. And, again, we'll take your knee way up and

  • around, tap it to your left shoulder. Softly bring your foot on the ground right outside

  • of this left hand. Gently ease your back knee down to the ground. So, again, just spending

  • a few moments here for your hips. Maybe staying upright. Maybe come on down. Maybe shifting

  • a little side to side. Just breathe a lot. When you're ready, coming out of this one,

  • start to straighten up your arms under your shoulders, tuck your back toes, straighten

  • up your back leg here, spin your left foot out, reach your left arm all the way up and

  • skyward here. Keep on rocking until you land on the outside edge of your back foot. We'll

  • sweep this top leg right on top of the other here, nice Side Plank. Open up everything

  • here. And, again, rounding back to your Plank Pose. So, lowering and lifting a few times.

  • Up or down with the knees, bending straight back, all the way up for one. Twice more just

  • like that here. Bending straight back and then all the way up for two. Last one just

  • like that here. Straight back and then all the way right up and back to your nice Downward

  • Dog here. Relax the head and neck and shoulders. Real slowly, we'll start to walk your feet

  • all the way up to your hands. Just checking in the with backs of your legs. And then once

  • you're all the way upward here, folding inward, let your head soften, let your neck be easy.

  • And we'll come into your Chair Pose here. Sink your hips, bend your knees here. Big

  • inhale to sweep your arms all the way up here. Nice long spine. Shoulders relaxed. Breath

  • staying calm and easy. And then as you exhale, we'll fold up and over legs. Gently interlace

  • your hands behind your back. Nice shoulder release here. And just let your head go, let

  • your neck go. Breathe a lot. When you're ready, gently release your fingertips back down to

  • your ground. Next inhale, lengthen up to a flat back. As you exhale, plant your palms.

  • We'll step right back to your Plank Pose here. And then this time, bend your elbows straight

  • back, and we'll roll through a nice Upward Dog here. Open up the whole front of your

  • body. Maybe sway gently side to side here to get into every part of your back here.

  • And keeping your knees on the ground, shift your hips up and back to your heels. Big breathe

  • here in your Child's Pose. And when you're ready, back onto your hands and knees. Spread

  • the fingers, tuck your toes, and use the big inhale to float all the way up and back to

  • your nice Downward Dog. So we'll take a big inhale, reach your right leg way up and back

  • behind you, Downward Dog Split. Open everything all the way upward here. And, again, we'll

  • take your knee right up into your forehead. Softly bring the foot between your hands,

  • Low Lunge. This time, push down. Big inhale lifts you right up to a nice High Lunge. And

  • then as you exhale, we'll spin around to your right side here. Let your arms open really

  • wide. Big inhale lifts yourself all the way back up. Twice more just like that here. Big

  • exhale, easy twist. And the inhale lifts all you all the way back up to the top. Last one

  • just like that here. Big exhale, easy spin. And we'll tip it all the way back behind you.

  • This time we'll slide your top arm all the way down and around, coming into a nice Warrior

  • 2. So, sinking your hips here, relaxing your head and gaze and shoulders. Breathing a lot.

  • And just simply hanging out here in your Warrior 2 for a few easy breaths. And we'll take a

  • big inhale, lift everything all the way up. And then as you exhale, sink right back down.

  • We'll tip it all the way back into your Reverse Warrior. And then keep it going way up and

  • over to your nice Extended Angle here. And we'll bring both fingertips down to the ground

  • here either side of your front foot. Come onto your back toes. And we'll shift your

  • weight into your Warrior 3 here. So moving right on top of that standing leg, top of

  • your head floating forward, back heel floating back behind you. So if you feel pretty steady

  • here, maybe bring the palms together. If that's a little too much for balance, you can always

  • bring the fingertips down too. Just stay wherever you can breathe a lot. And then we'll round

  • up to stand here. So soften the knees, round your back here. Use your stomach here to give

  • this knee a nice little tug. And then we'll open up to a Tree Pose here. So gluing your

  • foot right up into your leg, it can be anywhere along the leg. Up high. It can be down low.

  • So make sure wherever you're at here, you can find a nice sense of ease here in your

  • body. So either having your hands together or stretching upward. And just keep it nice

  • and soft. And when you're ready, we'll give the knee squeeze back in here. We'll send

  • the leg all the way back behind you. Plant the palms down. Stepping right back to your

  • Plank Pose. And we'll bend your elbows straight back. Ease into your nice Upward Dog. Relax

  • your shoulders down to your back. Breathe a lot here. And keeping your knees on the

  • ground, gently shift your hips up and back to sit on your heels. Take a big breath in

  • your Child's Pose. And when you're ready, we'll come back onto your hands and knees.

  • Re-spread the fingers, tuck your toes and take a big inhale to lift up and back. Nice

  • Downward Dog. So take a big inhale, lift your left leg way up and back behind you, Downward

  • Dog Split. Open up the hips and shoulders, make some space. And we'll take your knee

  • right up into 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. And then as you exhale,

  • we'll spin around to your left side. Arms open really wide. Big inhale to fill yourself

  • right back up. Twice more just like that here. Big exhale, easy spin. And inhale lifts you

  • right back up. Last one just like that here. Big exhale, easy spin. And then we'll tip

  • it all the way back behind you. And then we'll reach this top arm all the way around right

  • into your nice Warrior 2. So letting your heels find the ground. Hips sink nice and

  • low. Nice easy gaze over your fingers. And just simply breathing here for a few moments.

  • So take a big inhale, lift everything all the way to the top. And then as you exhale,

  • sink everything all the way back in here, Warrior 2. And we'll tip it all the way back

  • here, Reverse Warrior. And then tip it all the way up and over to your Extended Angle

  • here. Forearm meets your thigh. Spin your whole body right upward here. Nice easy opening.

  • And then we'll bring your fingertips down to the ground here either side of your front

  • foot. Come onto your back toes. And we'll start to shift your weight into your Warrior

  • 3. Top of your head floating forward. Back heel floating back behind you. So, up to you,

  • maybe keep the fingertips down if you want a little bit more support there. If you feel

  • steady in your balance, maybe bring the palms together here. And then we're gonna round

  • up to stand for this one. Soften the knees, round your back here. Use your stomach to

  • draw this knee all the way and give it a nice squeeze. And then we'll just open up to a

  • Tree Pose here. So foot can be glued up into the top of your thigh. Toes can tap down.

  • So wherever you can find a nice easy balance. Maybe bring the palms together. Maybe stretch

  • your arms straight upward. And just breathe a lot. And then when you're ready, give the

  • knee a good squeeze back in here. We'll send the leg all the way right back behind you.

  • Tipping over, we'll come all the way through a nice Low Lunge. Plant your palms down, step

  • right back into your Plank Pose here, top of your pushup. Just holding here for a few

  • easy breaths. So we're gonna lower and lift here a few times. Knees up or down, up to

  • you, bend your elbows straight back. And then right from your belly, all the way up for

  • one. Twice more just like that here. Bending straight back. And then all the way up for

  • two. Last one just like that here. Bending straight back and then all the way right up

  • and back to your Nice Downward Dog. Soften the heels, nice long spine. So real gently,

  • we'll start to walk your feet all the way up to the top of your mat here, one easy step

  • at a time. Once you do arrive all the way upward here, folding inward over you legs.

  • Let your head go, hanging like a rag doll. And we'll round up one vertebrae at a time,

  • no hurry. Once you do arrive up, take a big inhale to float your arms all the way out

  • and up. And then as you exhale, softly relax right back inward. And we're just gonna come

  • all the way down to sit on your hips here, nice and gently. Come back to an easy, comfortable

  • position here. Close your eyes. Just drawing your attention a little bit deeper inward.

  • Finding your easy, deep pace of breath. And when you're ready, open your eyes. And great

  • job. So there you have it: A great total body workout routine that you can do around the

  • holidays to keep yourself feeling fantastic. I'm Tara Stiles and I'll see you next on the

  • Yoga Solution.

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

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B1 inhale big inhale exhale upward downward dog downward

Total Body Holiday Yoga Workout | The Yoga Solution With Tara Stiles

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    Why Why posted on 2013/03/25
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