Weight Loss Yoga Routine | The Yoga Solution With Tara Stiles

Weight Loss Yoga Routine | The Yoga Solution With Tara Stiles



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.


Weight Loss Yoga Routine | The Yoga Solution With Tara Stiles


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