Balanced Strength-Building 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 to build strength evenly in
your entire body. Let’s get started. So we’ll start in a Downward Dog. Make sure to spread
your fingers nice and wide here like you’re digging into some sand at the beach. Tuck
your toes and take a big inhale to lift yourself all the way up and back. And just peddle through
your feet a bit here to open up the body. And we’ll take a big inhale, lift way up onto
your tippy toes. And then as you exhale, soften the heels and relax. Twice more just like
that here. Big inhale lifts your right up. And then as you exhale, soften the heels.
Last one just just like that here. Big inhale lifts you right up. And then as you exhale,
soften the heels and relax. From here, gently tuck your chin, we’ll round all the way out
to your Plank Pose, nice big long wave through your spine. And simply hanging out here for
a little while, maybe swaying a little side to side to get into the wrists a bit, getting
them used to having some of your bodyweight on them. Just breathe a lot. And when you’re
ready, gently lift your hips all the way up and back to your nice Downward Dog. Again,
just like that here, tucking your chin, rounding all the way out to your Plank Pose. This time
we’ll come over to your Side Plank on your right hand here. Lifting up the hips a bit,
keeping the fingers spread super wide, open up your whole body to the side, nice opening.
And gently roll back to your middle. Same thing up and over to the other side here.
Lifting up your hips a bit, open up your whole body to the other side. And gently roll all
the way back to your middle. So we’re gonna lower and lift a few times here. Knees up
or down, your call. Lower all the way down to the belly till you’re lying all the way
all the way down here. And then push down, come all the way right back up to the top.
Twice more just like that here. Bend your elbows back, lower all the way down. And then
press your palms and come all the way right back up. One more time just like that here.
Bend your elbows, lower all the way down. And, again, tuck your toes, lift all the way
right up and back to your nice Downward Dog. Soften your heels, relax your head and neck.
So from here, start to walk your feet all the way up to the top of your mat here, one
simple step at a time. Once you do arrive up to your very top here, folding inward,
let your head soften, let your neck be easy. And we’ll round into your Chair Pose here.
So sink your hips, bend your knees, big inhale sweeps your arms all the way up. And then
as you exhale, fold up and over your legs, interlace your hands behind your back. Nice
shoulder release here. Relax your head and neck. Breathe a lot. And when you’re ready,
release your fingertips down to the ground, inhale, take a big, long, flat back. And as
you exhale, plant your palms, step right back into your Plank Pose here. Top of your pushup.
And, again, just holding here for a few breaths. So we’ll lower and lift a few times. Knees
up or down, up to you, bend all the way down till you’re lying on your belly, and then
push down to come all the way right back up. Twice more just like that here. Bend all the
way down, and then push down all the way back up. Last one just like that here. Bend all
the way down till you’re lying flat, and then all the way right up and back to your nice
Downward Dog. Relaxing your head and neck and shoulders. And just take a big inhale,
reach your right leg all the way up and back behind you, Downward Dog Split here. Open
up the hips and shoulders here and we’ll take your knee right up into your forehead super
high, softly bring your foot between your hands, Low Lunge. Push down here, big inhale
lifts you all the way up to a nice High Lunge. And then sink your hips here, just breathing
easy. Finding your balance, relaxing your shoulders. Breathe a lot. So take a big inhale,
lift all the way up a bit. And then as you exhale, we’ll spin around to your right so
your arms open super wide. Big inhale lifts you all the way back up to the top. Twice
more just like that here. Big exhale, easy spin. And the inhale fills you all the way
back up. Last one just like that here. Big exhale, easy twist. Bottom of your exhale,
tip it all the way back here. And then we’re gonna slide all the way up and over to your
Warrior 2 here. So letting the heels sink down toward the ground. Shoulders relaxed.
Gaze over your front fingers. And just simply settling in here for a few moments. So even
if you start to feel your legs working, your arms working, your shoulders working just
see if you can feel a nice, calm sense of ease in your whole body and mind too. A few
more long, deep breaths. And on your next inhale, real slowly, like you’re in you’re
in no rush, lift everything all the way to the very top. And then as you exhale, press
everything all the way right back down. Twice more just like that here. Big inhale lifts
you right up to the very top, and then easy exhale presses you all the way back down.
One more time just like that here. Big inhale lifts you right up. And then as you exhale,
all the way right back in here. Bottom of your exhale, tip it all the way back, Reverse
Warrior. And then we’ll bring it all the way up and over to your extended angle here. Forearm
meets the thigh, reach your top arm all the way up and over. So we’ll bring both fingertips
down to the ground, press your palms down right into your nice Low Lunge. And we’ll
stretch the leg all the way right up and back behind you, Downward Dog Split. So keep the
leg lifted here, roll all the way out to a nice Plank Split here. And then gently drop
the foot down. We’ll lower all the way down to your belly. And then all the way right
back up, and then all the way up and back to your nice Downward Dog. So same thing other
side. Take a big inhale, lift the left leg all the way up and back. Open up the hips
and shoulders, and then we’ll take your knee right up into forehead, softly bring your
foot between your hands, Low Lunge. Press down here. Big inhale lifts your right up
to a nice High Lunge. Sink your hips down and just breathe easy here for a few moments.
Just finding your balance, finding your breath. So take a big inhale to lift. And then as
you exhale, we’ll spin around to your left side of your leg, arms open nice and wide.
Big inhale lifts yourself all the way back up. Twice more just like that here. Big exhale,
easy spin. And inhale fills you all the way 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, reversing
the twist. And then we’ll come all the way right around to your nice Warrior 2. So letting
this back heel find the ground. Arms softly opening right out. And, again, just finding
your breath, finding a nice sense of calm and ease in your body. So while you’re hanging
out here, you might feel a little sensation in the legs or shoulders or arms. Just see
if you can find a nice calm breath here to stay with it. And we’ll take a big inhale,
lift everything all the way up to the top. And then as you exhale, sink everything all
the way right back down. Twice more just like that here. Big inhale lifts you right upward.
And then as you exhale, soften everything back in. One more time just like that here.
Big inhale lifts you right up. And then as you exhale, soften everything right back in
here, Warrior 2. And we’ll tip it all the way back here, Reverse Warrior. Nice, big
stretch. And then up and over to your extended angle here. Forearm meets the thigh, opposite
arm arcing up and over. And then just let your whole belly spin right open. And from
here, bring your palms down to the ground here, framing your front foot, and we’ll step
all the way back here right into a nice Downward Dog Split here. Open up the hips and shoulders.
And, again, roll all the way out to a nice Plank Split here. Keeping the leg lifted.
So you can lower the leg here if you want. If you wanna try something fun here just bend
the elbows back, maybe the other leg comes off the ground a little bit. That’s a fun
thing to try. And we’ll come all the way in through a nice Upward Dog, this time here
swaying a little side to side. And then 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, release
your back there. And we’ll come back onto your hands and knees, tuck in the toes, lift
everything all the way up and back, Downward Dog. So, again, slowly we’ll start to walk
your feet all the way up to the top of your mat here, one simple step at a time. Once
you’re up, folding inward over your legs. So we’ll round into a Chair Pose here. Bend
your knees, sink your hips, big inhale to sweep your arms all the way up here. Nice,
long back. Breathe a whole lot. And then as you exhale, we’ll fold up and over your legs,
interlace your hands behind your back, nice shoulder release here. Let your head soften,
let your neck relax. Just breathe a lot. And when you’re ready, release your fingertips
down to your ground here. This time, press your palms to the ground. Up to you, maybe
stay right here. If you wanna play around with a Crow Pose, lifting your knees real
high into your upper arms, looking a little ways out in front of you. Maybe one toe comes
off the ground. Maybe the other toes comes off here. Just looking a little ways out,
lifting up in your hips and belly. And then once you’ve had enough of this one here, we’ll
step right back to your Plank Pose this time. So just simply hanging out in your Plank Pose
here, a great place to build strength. Top of your head floating forward, heels reaching
back. Maybe sway a little side to side. We’re just gonna stay here for 10 long, easy, calm
breaths. So if you start to feel your body working or your arms shaking, that’s okay,
it just means your body’s working for you. So you can sway a little side to side to switch
it up a bit. Maybe rock a little around. Just staying calm and easy. A few more deep breaths
here. And then when you’re ready here, gently lift your hips all the way up and back to
your nice Downward Dog. Soften the heels. Relax your head and neck and shoulders, and
then gently ease your knees down to the ground. We’ll sit your hips back to your heels and
relax in your Child’s Pose. And when you’re ready, gently roll yourself all the way up
to sit. And great job. So there you have it: A great routine that you can do to build strength
evenly in your entire body. I’m Tara Stiles, and I’ll see you next time on the Yoga Solution.

35 Replies to “Balanced Strength-Building Yoga Routine | The Yoga Solution With Tara Stiles”

  1. I remember my experience going into yoga like it was yesterday. In fact, I have kept track of the whole experience in my journal. The beginning can be discouraging but the key is to accept where you are at. I have learned that by now judging myself or comparing myself, I was able to truly understand the principles of yoga, and grow gracefully throughout my journey. There are an array of beginner videos here on youtube. Tara is a great place to start, her videos are short and informative =)

  2. hi! i am 12 years old, and starting yoga- i was wondering if you could do a nice easy yoga routine that wouldn't be too hard for someone like me. <3

  3. If you go to the Livestrong Channel (or TaraStilesYoga, which her personal yoga channel) she has tons of beginner yoga routines!

  4. hi tara! I started watching your videos the other day and I am HOOKED! I've always loved yoga but have never seen it presented as a mind-clearing meditation technique.. that's what I've been missing. I have felt so extremely centered since starting your routines and have began composing my own that are comfortable for me that I can really sink into.. Thanks so much!

  5. Sometimes I like to do yoga like this at night becuase once u do it then u relax and then when u realax u can get a god night sleep

  6. Really if anything being 12 you should be able to do the harder routines cause you would be much more flexible. However her beginner routines are really simple and you would only need basic fitness to do them

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  8. I know I sound like an idiot but seriously I don't know where to place my hands. I'm 5'8 so I'm a bit on the taller side, it's kind of important for me to know where my limbs are going otherwise this is impossible. If I put them too far out I can't stretch up, if I put them too far in I can hardly do anything at all. Am I putting my hands at shoulder width, in front of my face, next to my face? What?

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  10. This is a great video for those with yoga experience who need a little quickie when they can't get to the studio. Strength building for sure. Back-to-back with her 5-min flexibility routine? Perfect!

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