Weight Loss Yoga Routine | The Yoga Solution With Tara Stiles

Hi, I'm Tara Stiles and today on the YogaSolution, 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 andneeds.

Make sure your wrists are right under yourshoulders.

Same thing with your knees and hips.

So just starting to move a bit with your spinewith your breath here.

So as you inhale, dropping your belly allthe way down, looking upward.

And then as you exhale, rounding all the wayin, tucking your chin.

And just a few more times like this here onyour own.

Nice and smooth and easy, just to start toget everything open and working for you here.

And just breathing a whole, whole lot.

And the next time you do inhale here, lookingall the way upward to the very top of that inhale, gently tuck your toes, we'll startto 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 niceand open and easy.

Lot's of room in there.

So take a big inhale, lift way up onto yourtippy toes, reach your heels.

And then as you exhale, soften right backdown 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 andrelax.

Last one just like that here.

Big inhale lifts you right up to the verytop.

And then as you exhale, soften the heels andrelax right back in.

Nice.

So we'll tuck your chin, roll all the wayout to your Plank Pose, big long wave through your whole spine.

And then once you're out here, simply settlingin, hanging on for a few long, easy, deep breaths.

Maybe swaying gently side to side or forwardand back, just to allow your wrists to get comfortable, having some of your bodyweighton them.

And then when you're ready, gently lift yourhips 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 toyour Plank Pose.

Nice, big, long wave here.

So we'll come over to Side Plank on your righthand here.

Lifting up the hips a ways, keeping the fingersspread, open up your whole body to the side, wide open across the collar bones.

And then when you're ready, rolling back toyour middle.

Same thing up and over to your other sidehere.

Lifting up the hips a ways.

Keeping the fingers of the left hand spreadopen wide.

Open up your whole body here.

Nice and soft and easy.

And then when you're ready, rolling back toyour middle here.

So we'll lower and lift a few times all theway down to the ground and then all the way back up here.

So bend your elbows nice and slow and controlledall the way down to the ground.

And then tuck your toes in one piece all theway 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 backup.

Last one just like that here.

Nice and controlled all the way down.

And, again, in one piece, keep breathing allthe way right up and back to your Downward Dog.

This time, relaxing the heels and head andneck and shoulders.

So we'll take an easy stroll, opening up thebacks of your legs here.

One simple step at a time.

Nice simple walk here.

And then once you're all the way up, foldinginward over your legs, let your head go, let your neck soften.

And we'll round up to stand here, one vertebraeat a time, no hurry.

Once you do arrive up to your very top, leta big inhale fill your arms all the way out and up.

And then as you exhale, softly fold rightup and over your legs.

Twice more just like that here.

Nice and simple all the way up and all theway back over.

Really simply beginning to allow your bodyto move with your breath here, so every inhale opening and creating a little bit more space.

And then every exhale, softening and carryinga 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 outand up.

And then as you exhale soften and relax rightback down.

So we'll press your palms down, step rightback into your Plank Pose again.

This time we'll lower halfway down to theground, bend your elbows straight back.

Ease your knees, lift into a nice Upward Doghere so you open up the spine and the front of your body.

Or maybe sway a little side to side just tosee what's going on there and make a little bit more room.

And then take a big inhale to lift up thefront of your body and then as you exhale, tuck your toes and we'll lift right up andback into your nice Downward Dog.

So take a big inhale, reach your right legway up and back behind you, Downward Dog Split.

Open up the hips and shoulders.

So we're gonna take your knee all the wayaround, tap it the outside edge of your right shoulder, and then keep it lifted here, sweepit all the way across your body.

So really moving your whole hips and bellyhere over.

Open up the hips, and send the leg right backbehind you.

Same thing, starting, twisting, bring yourknee all the way down and across your body and open up your hips and send the leg rightback 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 hipsand send it all the way back behind you.

Last one, starting, twisting, bring your kneeall the way down and across your body and we'll open up the hips and send it all theway right back.

So this time, take your knee way up into yourforehead nice and high around your upper back here.

Gently place your foot right between yourhands, Low Lunge.

So we'll come into a Warrior 1 from here.

So spin your back heel down so both bottomsof 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 shoulderstoward the front of you, hanging here for a few breaths.

And then maybe drop your tailbone so a littlebit 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 theway up and over here, right inside your front leg.

Pushing down firmly through your feet, we'regonna come all the way right back up to stand here.

Big inhale lifts you all the way up to thetop.

And then as you exhale, we'll fold all theway up and over again right inside your front leg.

Nice.

From here, gently release your fingertipsdown to the ground here inside your front foot.

Come onto your back toes and we'll start toscooch 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'regonna shift your whole body weight into your left side of your self, just enough so youcan swing this right leg all the way around to a nice Forearm Plank.

And then simply hanging here for a few easybreaths.

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 towalk your feet all the way up to a nice Downward Dog on your forearms.

Push down through your hands and we'll straightenyour arms all the way back into your nice Downward Dog.

And, again, just finding a nice sense of softnessin 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 sidehere.

So big inhale, take your left leg way up andback behind you.

Open up the hips and shoulders here, makesome 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 theway back behind you.

See if you can move through this really slowand easy here.

So if you rush through it it just makes ita little less effective here.

So opening all the way up and all the wayback 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 yourknee all the way down and across your body.

Gently open up your hips and send it all theway right back.

Nice.

So, again, we'll take your knee way up intoyour 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 andyour back arch are in a nice line.

And as you push down, lift everything allthe way up here.

So, squaring off your hips and shoulders toyour front.

Again, maybe drop your tailbone so a littlespace in the chest can free up.

And keeping the gaze nice and soft.

So legs stay right where they are, gentlydrop hands back behind you.

Interlace them together.

Big inhale lifts your body up.

And then as you exhale, we'll fold all theway up and over here right inside your front leg.

Nice.

Pushing down firmly through both feet, biginhale lifts you all the way up to the very top.

And then as you exhale, folding all the wayup and over here right inside the leg.

When you're ready this time, gently releaseyour fingertips down here inside your front foot.

Come onto your back toes, and we'll scoochthis 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 yourhips 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 onyour forearms, start to shift your whole body weight into your right side, just enough soyou can swing this left leg all the way around to a nice Forearm Plank.

And, again, simply hanging here for a fewmoments.

So this time we'll roll into some Side ForearmPlanks here.

Lifting all the way up here, roll onto theright 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'sgreat too.

And then when you're ready, rolling back toyour middle.

Same thing other side, rolling onto the leftside, 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 deepbreath.

And all the way back to the middle.

Last one on the other side here.

Rolling all the way open, easy across thecollar bones.

And when you're ready, coming all the wayback to middle here.

So we can slowly start to walk your feet allthe way up to your nice Downward Dog on your forearms.

Lift your hips, lift your belly.

And, again, push down, see if you can straightenout both arms at the same time.

Right back into your nice Downward Dog.

So, again, real simply, we'll start to walkyour 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 yourlegs.

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 takesyour arms all the way out and up.

And then as you exhale, softly fold all theway back down.

Again, plant your palms, we'll step rightback to your Plank Pose.

So lowering and lifting all the way down andall the way up here.

Gently bend your elbows all the way down toyour belly.

And then push down, come all the way backup.

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 waydown to your belly.

And then all the way right up and back toyour 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 easeyour knees down to the ground and shift your hips to sit back on your heels and take abreather in your Child's Pose.

Once you feel steady, gently roll yourselfall the way up, and great job.

So there you have it: A great routine thatyou can do for weight loss.

I'm Tara Stiles and I'll see you next timeon the Yoga Solution.

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