Body and Mind Flexibility 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 to build flexibility in your
entire body and your mind too. Let’s get started. Start sitting up nice and easy here, however
you can sit comfortably. Gently close your eyes and start to draw your attention a little
bit deeper inward. So whenever you’re trying to get a little more flexible, it’s great
to draw your attention on your breath, every inhale opens a bit more space, and every exhale
moves you right in. So setting a nice, big, easy pace of breath you can stay with for
a little while. And when you feel nice and settled here, we’ll come onto all fours on
your hands and knees. Rest right onto your shoulders, knees right under your hips. And
then we’ll come right into your Downward Dog from here. So tucking your toes, use a big,
deep inhale to lift yourself all the way up and back. And then maybe sway a little side
to side here, just to put a little bit of movement into your body, feeling into all
your corners, any creeks here, just working everything out. And then we’ll take your left
hand, see if you can grab ahold of your right ankle here, just spin your hold body around
here. Easy twist from your tailbone all the way up your back, all the way down the top
of your head, through your fingertips here. Should feel like a really nice opening. And
same thing other side here. Right hand grabbing ahold of the left ankle, and then just use
that grip here to really spin yourself all the way around. It should feel really nice.
And, of course, breathing a lot. And when you’re ready, bring yourself all the way back
to your middle here. Take a big inhale, reach your right leg all the way up and back behind
you, Downward Dog Split. Open up the hips and shoulders if that feels nice. Make some
space for the hips. And we’ll take your knee right up into your forehead, softly bring
your foot between your hands, Low Lunge. So keeping your fingertips where they are, lift
your hips all the way up and let your torso here fold and relax over your front leg. Breathing
a whole lot into the back of your body. And we’ll visit a Warrior 3 from here, so put
a little bend in your front knee, just enough so you can start to shift your weight right
on top of your standing leg. Top of your head floating foreword, heel reaching back behind
you. And then we’ll round all the way up to stand here. So soften the knees, round your
back here, give this knee a nice squeeze. And then from here, just bring your two left
fingers of your hand to your toes, bring your right hand to the hip, maybe stay right here.
If there’s a little bit more space, slowly extend your heel, go for that. And if there’
a little bit more space to bring it out to the side, go for that. And if it’s out to
the side, go ahead and bring it all the way back forward. And then we’ll hug your knee
into your chest, give it a good squeeze. Point your knee down to the ground here, catch a
hold of it with your hand here behind you, just finding your balance. So we’re gonna
open up the back of it here, so maybe stay right here, just start from a really relaxed
place. If there’s a little bit more space, slowly start to press your foot into your
hand, lengthen all the way up with this opposite arm, and just staying really calm and easy.
Don’t worry so much about the shape of the pose — can be all the way down here or somewhere
in between. Just make sure you’re pressing your foot into your hand and staying calm
with your breath. And when you’re ready, draw the knee all the way back and give it a nice
squeeze. And we’ll send the leg all the way right back behind you into your Low Lunge.
Plant your palms firmly down, and we’ll step right back into your nice Downward Dog here.
Relax your head and neck and shoulders. And we’ll take a big inhale, lift your left leg
all the way up and back behind you, Downward Dog Split. Again, open up the hips and shoulders.
And we’ll take your knee right up into your forehead, softly bring your foot between your
hands, Low Lunge. Keep the fingertips on the ground, lift your hips right up and let your
torso fold over this leg. Breathing a lot into the back of your body. Maybe even swaying
a little side to side if that feels nice, help to loosen up any areas that could use
a little loosening. And then we’ll put a little gentle bend in your knee here. We’re gonna
shift your weight right on top of your standing leg here, Warrior 3. Top of your head floating
forward, back heel floating back behind you. And we’ll round up to stand here. So soften
the knees, round your back here, give this knee a nice little squeeze. And then we’ll
take the two fingers of your right hand to the right big toe, left hand finds your hip,
just finding your balance, really strong through this standing leg. Maybe stay right here.
If there’s a little bit more space, slowly extend that heel forward. If there’s a little
bit more space, extend the heel out to the side. Leg doesn’t have to go all the way straight,
you can always bend it in. However it feels like you can stay easy. And if the leg’s out
to side, got it all the way back forward. And then we’ll hug your knee into your chest,
give it a good squeeze again. Pulling your knee down to the ground, catch a hold of your
foot behind you. So before you move into anything, just start from a really calm, relaxed place.
Make sure there’s lot of movement for you in your body. So maybe stay right here. If
there’s a little bit more space, slowly start to press your foot into your hand. Lengthen
all the way up here with this opposite arm. And just staying nice and calm and easy. And
once you’ve had enough of that one, hug your knee back into your chest, give it a good
squeeze. And we’ll send the leg all the way right back behind you. Plant your palms and
we’ll step right back into your nice Downward Dog. Again, softening up the heels and head
and neck and shoulders, we’ll round all the way out to your Plank Pose, nice, long wave.
So we’ll come over to a Side Plank here. Lift up your hips. This time here, see if you can
grab a hold of the toes with the fingers and see if you can extend this leg right upward
here. If the leg doesn’t go, no worries, you can always just kinda hang out in between,
you can come into a Low Tree Pose here, or maybe a Tree up on your thigh if that feels
nice. So just stay wherever you can breathe really calmly and easily. And then once you’ve
had enough of that one here, let go of the leg. We’ll step it all the way back here.
Open up the whole front of your body here, nice, easy, simple arch. And just breathe
a lot. And we’ll come all the way back to the middle. Same thing on the other side here.
Lifting up the hips a bit, keeping the fingers of the left hand spread nice and wide. So
any version that you like to do, it can be a regular Plank, it can be this one where
you lift the leg, it can be a Tree Pose, however it feels good. And once you’ve had enough
of that one, bring the toes back behind you. Open up the whole front of your body, nice
big stretch here. And when you’re ready, bring yourself all the way back to your nice Downward
Dog. Relax your heels and head and neck and shoulders. And real softly, we’ll start to
walk your feet all the way up to your hands here one step at a time. Folding inward over
your legs just like you’re a rag doll here. Relax your head and neck and shoulders. And
we’ll come all the way down to sit on your hips here. Send your legs out in front of
you. Put a little easy bend in your knees. Let your hands relax down by your sides. And
we’ll start to crawl your torso all they way up and over your legs here. Nice long, long
spine. And just breathe full and easily into the back of you. And we’ll slowly start to
roll yourself all the way down to the ground till you’re lying on your back. Take your
knees with you here, give yourself a nice squeeze. And we’ll bring the bottoms of your
feet on the ground right next to your hips. So we’ll open up the back here. Press your
hands on the ground, your whole arms, lift your hips, lift your chest, maybe roll your
shoulders underneath each other if that feels good. Make some space here. Breathe a lot.
And once you’ve had enough of that one, gently relax everything all the way back down. So
up to you, if you wanna stay and relax, that’s great, if you wanna go for one more of those,
that’s nice. If you wanna come into a Full Wheel, bring your hands by your ears. So for
this one be really careful here. Press down, start to lift your chest up. If there’s a
little bit more space, lift up all the way. That’s nice, but make sure you can stay easy
and breathe the whole time. If you can’t breathe and carry on a nice, easy conversation, then
just soften out of whatever you got going on. And when you’re ready, ease yourself all
the way out of this one here. Tuck your chin and bend your elbows until your all way on
the ground, nice and softly. Hug your knees into your chest, give yourself a nice squeeze.
Rock a little side to side here. We’ll keep ahold of your right shin. Let your left leg
draw down the ground and just breathe a whole lot. So we’ll get into your hips a little
bit more. Hug your knee and your shin into your body. Maybe just grab your knee in right
above your foot there. If there’s a little bit more space to cradle your leg and shin
in that’s nice too. And if there’s a little bit more space, relax down, that’s great.
If that’s causing any tension on the knee, don’t do it. You can make it a little bit
softer by just holding onto the foot. Really nice way to get into the hips there. And then
we’ll just extend this leg straight upward for a few breaths. And just staying easy here,
big inhales, make a little bit more space. And then as you exhale, you can draw the leg
a little bit closer to you, right, and moving into that new space. And then when you’re
ready, we’ll do the same thing on the other side. So relaxing that leg down, hugging the
left knee into your chest, give yourself a nice squeeze. Maybe roll it around a bit,
see what’s going on in the hip joints. And then draw your torso up a little bit. So go
slow and easy here. Make sure there’s no pain on the joints. You can hold the foot in right
above the knee. If there’s a little bit more space in there in the hips, no pain in the
knee to hug your shin in, that’s great. If there’s room to relax down, that’s great too.
Again, if there’s any twinging at all, just soften out, make this a little bit simpler.
Go easy on yourself. You never wanna have joint pain. It doesn’t mean you’re working
hard or anything, it just means you’re in pain. So just soften out that. And then when
you’re ready, release out of that one here, we’ll stretch the leg straight up. And just
breathe for a few moments here. So both sides maybe a whole lot different depending on if
you favor a leg or have any injuries or one leg’s more open than the other, so just go
real easy on your body here. Big, deep inhales and long exhales. And once you’ve had enough
of that one, hug the knee into your chest and just relax everything all the way down.
And when you’re ready, hug both knees into your chest, give yourself a squeeze, and gently
rock yourself all the way back up to sit. And great job. So there you have it: A nice
routine that you can do to build flexibility in your entire body and mind. I’m Tara Stiles,
and I’ll see you next on the Yoga Solution.

67 Comments

  1. What would be an ideal amount of time to try doing this after eating?

  2. ideally 2+ hours. yoga is best done on an empty stomach.

  3. =)

  4. I'm only ever flexible when someone is pushing me – needed this video! Would love it if you could check out my channel – beauty and fitness!! Ps: you are stunning & what an amazing place to do Yoga!! xxx

  5. Very choreographic! I like this routine!!!

  6. did it today, I ses now, that have to work more on my flexibility. 🙂 It felt really good for the middle part of the spine.

  7. Love this routine! Just what I needed today…

  8. an hour or so. . but depends on how you feel. have fun with it!

  9. awesome! glad you feel good!

  10. Where was the video shot?

  11. Thank you so much ^_^

  12. My dad does yoga ;D

  13. Yes, thanks! 🙂 I feel it today too.

  14. I'm not flexible. #Foreveralone:(

  15. Is this routine for beginners?

  16. :(( u r not alone <3

  17. "Breathe a lot" lol She is the only yoga instructor to say this (at least that Ive noticed). I love it, its her 'thing.'

  18. Tara, u make the poses look so easy! 🙂

  19. I'm with you on that tip, but what she is essentially doing is just giving you the outline of a routine, then it's up to us yogis to work around that, hold poses for as long as we want and evertually come up with our own flow.

  20. I was there with u guys, but enough practice (3 to 7 times a week, 30 min to 2 hour sessions each) will definitely improve your flexibility. In a few months, you'll be amazed by the difference.
    Happy Yoga

  21. Awesome place!

  22. not easy!

  23. Love all of Tara's yoga videos!!!!!

  24. Any tips for balance? I am flexible enough to do the poses that start at 4:10 but I just tip over every time and can't stay up on one leg!

  25. Are you human?
    lol, just kitting. You make it look soo easy. I wanna do this little routine everyday with my other yoga moves.
    Thank you.

  26. It would be better if you said the names of the poses you do

  27. Um. Did NOT expect it to be advanced hahah

  28. beautiful dancer pose

  29. This is too dvanced for me and you're talking way too fast for me too follow…

  30. This is how I relearned to walk, so hope it helps you too=)

    Standing: when standing-put weight in the middle of your foot& shoulders back. not on your toes leaning forward or on the heel leaning backwards. Then proceed to…….

    try mountain pose- soften the knees,weight in the middle of your foots,shoulders back and lift one leg to your chest or high as you can go. Try with the other leg.

  31. hi, excellent videos, I would love to have Spanish subtitles, or voice, as over here (Venezuela) see their videos. thank you very much …

  32. Made it about halfway through, looked up and thought "There's more?!" Hopefully I can work up to this someday 🙂

  33. Thanks! I'm going to try that out tonight

  34. If she doesn't talk how else will you know what do to? If you don't like it just don't watch the videos and keep your negative comments to yourself.

  35. U SAID CORRECT

  36. Could you slow down in your videos and hold poses a little longer? You go a little fast for me and your moves tend to be a little more complex which I love, but i don't get into the next pose real quick and i need more time to adjust and balance myself

  37. You are a sweet-heart. I can't do all the moves (I'm a beginner), but never have I thought about quitting and not doing your videos anymore. You are my inspiration 🙂

  38. A exellent work-out, beautiful links between the asanas …. it's a pleasure to follow them in endless circle.

  39. totally agree

  40. You could mute the video and put on relaxing music while doing the video if you're not fond of any talking.

  41. This one no can do.

  42. i feel like shes too fast its hard to follow

  43. I already told you. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. And Do you know about the 7 odd foods that kill belly fat if you don't know about them you must see this. i found it here –> bit.ly/13qh17P?=uxjjb

  44. I actually like her talking. Her voice is soothing to me.

  45. I find your voice soothing and your tutorials brilliant Tara! They're brilliant because I can see the progress I'm making. Before I could barely do this but I'm actually getting there now 😀

  46. Excellent control, thanks for upload!

  47. I could already do kt three ways but now ibcan relax with it thanks to you

  48. yes i mean it. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. Between I heard that most of the celebrities used to follow to kill their belly using this 7 food items. get to know here bit.ly/14lYLAF?=clkkt

  49. Am i the only one noticing the awesome jaccuzi view? Screw yoga i could totally relax with that view! :3

  50. because am recovering if was recovered if i started like a animal the male or dog they lick the female before mounting her she does not complain

  51. uuuff acabo de hacerla!!!! muy buena!!!!gracias!!!

  52. I watch her videos just to see this beautiful goddess do yoga tara stiles is my wife

  53. You rock

  54. you are really strong

  55. Crazy clip. Amazing movie.

    My buddy was once overweight. He went from 285lbs of fat into 200 lbs of real muscle. I could not believe it! I just joined personally because I'm hoping to get heftier muscles. He used the Muscle Building Bible (Search on Google)…

  56. you look like a ballerina

  57. insta favorite

  58. Is this for dancers, because I am trying to get my needle

  59. you are amazing. I'd do anything to have the balance and flexibility of yours 🙂 great video!

  60. Love your workouts 🙂

  61. hey ,if anyone else wants to uncover free guide to yoga poses try Pyzork Dosha Yoga Professor (do a google search ) ? Ive heard some super things about it and my partner got excellent success with it.

  62. Such a beautiful view, and the background too…

  63. Finally found a video that's a bit of a challenge, I like it 🙂

  64. such a perfect little routine. so enjoyable, so effective. I love it, I use it a lot. thanks so much.

  65. Ejercicios con hiperflexiones e hiperextensiones que seguro te acabarán causando aplastamientos o pinzamientos de los discos lumbares :), la mujer del video tiene un problema de hiperlaxitud, probablemente desarrolle alguna patología articular en algún momento de su vida, debería ganar tono y evitar esos estiramientos peligrosos, lo digo desde las ciencias de la actividad física y el deporte, pero sobre todo desde la salud 🙂 un saludo

  66. albert

  67. nice place & yoga

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