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


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.

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