Full Body Yoga Routine | The Yoga Solution With Tara Stiles
98 Comments


Hey everyone, I’m Tara Stiles, and today on
the Yoga Solution, I’m gonna show you a great routine that you can do –total body yoga–
to work your entire body, head to toe, and also calm and focus your mind. Let’s get started.
To begin with, we’ll start on your hands and knees. So gently spread your fingers, nice
and wide. Wrists right under your shoulders, knees under your hips. Start to move a bit
through your spine. So take a big inhale, drop your belly down, looking all the way
upward. And then as you exhale, rounding all the way in, tucking your chin toward your
chest. And a couple more times, just like that here. Big inhale, dropping down, looking
upward. And long exhale, rounding all the way in. Last one, just like that here, big
inhale, everything all the way straight upward. Top of this one, tuck the toes. We’ll start
to lift your hips all the way up and back to your nice Downward Dog. And then simply
take a few breaths here, move around a little bit, start to warm-up the body, get everything
moving for you, nice and easily. Take a big inhale, reach your right leg all the way up
and back, nice and high, open up the hips and shoulders. If it feels good to bend your
knee, reach the toes way back behind you, go for that. So from here, keeping everything
lifted, arc your right knee way up and around, tap it to your right shoulder. Then keeping
it lifted, sweep it all the way across your body. And we’ll open up the hips, keep the
leg headed back behind you: Downward Dog Split. Same thing, starting twisting, bring your
knee all the way down and across your body, and we’ll open up your hips and keep it headed
back behind you. All of that one more time, nice and smooth. Breathe a lot. Way up and
out to your right side, sweep it across. Open the hips and keep it headed back behind you.
Last one, starting twisting, bring it all the way down and across your body, really
nice and smooth, open up the hips and keep it headed back behind you. Nice. From here,
lift your knee right up into your forehead, super high. Place your foot right between
your hands: Low Lunge. Take a few breaths here, let your hips sink down. Maybe sway
a little side to side. Breathe easy. So we’re gonna come all the up to a nice High Lunge.
Put a little pressure into the back heel. Push down. Big inhale fills yourself all the
way up, and then exhale. Sink your hips right back down. Relax your shoulders. Breathe easy.
And from here, take a big inhale, lift everything all the way up. And then as you exhale, spin
around to your right side. Arms open nice and wide. Big inhale lifts everything all
the way back up. And then as you exhale, open everything all the way out to the side. Last
one, just like that. Big inhale lifts you. And then as you exhale, open up to a nice
Warrior 2. So letting your back heel find the ground. Arms softly opening right out
to your sides. And just breathing a lot. And so from here, take a big inhale, lift the
hips, lift your arms, deep breath in. And then as you exhale, soften everything right
back in: Warrior 2. Twice more, just like that here. Big inhale lifts everything up.
And then as you exhale, soften and relax. Last one, just like that. Big inhale lifts
you right up. And then as you exhale, soften and relaxed right back down. On the bottom
of your exhale, tip it all the way back here: Reverse Warrior. Legs stay right where they
are. Wave your body up and over to your Extended Angle. Right forearm finds your thigh. Let
your whole belly spin all the way open. Breathe a lot. So from here, legs stay nice and sturdy,
reach your top arm back behind you, like somebody’s pulling on your arm. Fill yourself all the
way back up. And again, all the way down that back leg, big Reverse Warrior. And then last
one, way up and over to your Extended Angle, spinning your whole belly right open. Alright,
from here, we’ll bring the fingertips down to the ground, either side of your front foot,
sink your hips, nice Low Lunge. And we’ll visit a Warrior 3 from here. So moving into
it easily, start to shift right on top of this standing leg. Finger tips can help you
crawl yourself out. Top of the head floating forward. Back heel floating back behind you.
So if this is already a big challenge for your balance, you can stay here. If you feel
pretty steady and calm and easy, maybe bring the palms together or out to the side or in
front or behind you. Flying around the neighborhood. So we’ll come all the way back to a nice Low
Lunge. Deepening your standing leg. Press your palms down. We’ll step right back to
your Plank Pose here. So Plank Pose is a really nice, simple, straightforward place to build
a lot of strength and allow your mind to calm and focus inward, even when a little bit of
effort is happening in your body. So just simply breathe easy. And we’ll come over to
a Side Plank from here. Lifting up the hips, keeping the fingers of the right hand spread
nice, open up your whole body to this side. Big, easy stretch. And gently bring yourself
back to your middle. Same thing, up and over to the other side here. Lifting up of the
hips, and the fingers in the left hand stay spread nice and wide open. Everything all
the way up. And when you’re ready, bring it back to the middle here. We’re just gonna
lower into a nice Upward Dog to open up your chest and back. So gently ease your knees
down. Start to sink your hips all the way down. Maybe sway a little side to side. Getting
into every inch of you. Breathe a lot. Lingering in any areas that feel like they need a little
extra linger, a little extra opening. Drop your shoulders down your back. Big breath
in here. And then keeping your knees down, shift your hips back to sit on your heels.
Big giant breath here in your Child’s Pose. Relax your back, relax your forehead. And
when you’re ready, coming back onto your hands and knees again, spread your fingers
nice and wide, tuck the toes. Big inhale to lift yourself all the way up and back into
your nice Downward Dog. Again, move around a little bit if this feels nice. So same thing
other side. Next inhale, take the left leg way back behind you. Open up the hips and
shoulders again. Maybe bend your knee, reach the toes. So we’ll do that hip rolling around
thing here. Breathing the whole time. Arc your left knee way up and around and tap it
to your left shoulder. Sweep it across your body, one continuous movement here. Open up
the hips and keep it headed back behind you. Same thing, starting twisting, bring it all
the way down and across your body. Open up the hips and send it right back behind you.
All of that one more time. Really smooth, way up and out to your left side. Sweep it
across. Open the hips and keep it headed back behind you. Last one, staring twisting here,
bring it all the way down and across your body. Open up the hips and send it right back
behind you. From here, gently lift your knee right up into your forehead, super high. Place
your foot between your hands: Low Lunge. Again, taking a few breaths here to let your hips
sink. Maybe sway gently side to side. Finding a nice sense of ease in your body. Push down
through your feet, big inhale lifts you all the way up to a nice High Lunge. Let your
hips sink. Shoulders relaxed. Finding a nice soft, steady gaze. Big inhale lifts your hips
up a bit. And then as you exhale, spin around to your left side. Arms open really wide.
Big inhale fills yourself right back up to the top. And again, as you exhale, sinking
all the way into your twist. Last one, just like that: Big inhale lifts you all the way
up. And then as you exhale, we’ll come into your Warrior 2. So letting your back heel
find the ground. Arms softly opening right out to your sides. Finding a nice calm pace
of breath. So next inhale, take everything all the way up. Lift your hips, lift your
arms, big deep breath in. And then as you exhale, open and press right back in. Twice
more, just like that here. Big inhale lifts you right up. And then as you exhale, open
and press right back out. Last one, just like that here. Fill up all the space around you.
And as you exhale, soften right back in. Bottom of your exhale, we’ll tip it all way back
here: Reverse Warrior. Back arm slides on the back leg. So legs stay right were they
are. Wave your body up and over to your Extended Angle. Both sides of your torso, super long.
Let your belly spin right upward. And just breath easy. So keeping your legs right were
they are, reach your top arm back behind you. Come all the way back up. And again, all the
way down the back leg. Big stretch here. And then last one, way up and over you to your
Extended Angle. Torso rolling right upward. So we’ll come into your Low Lunge from here.
Fingertips find the ground. Let your hips sink. Take a few breaths to get settled. And
we’ll visit that Warrior 3 again. So crawling your fingertips out a little ways. Top of
the head floats forward. Back heel floats back behind you. And again, anything you wanna
do with your arms. If you feel pretty steady here, maybe stay right here. If there’s
maybe a little bit more room for balance here, bring the palms together or out to the side.
And we’ll come all the way back to your nice Low Lunge. Press your palms firmly down
and step right back in to your Downward Dog. Relax your shoulders, relax your head and
neck. And we’ll ease your knees down to the ground. Shift your hips back to sit on
your heels. Take a big breath in your Child’s Pose. And when you’re ready, roll yourself
all the way back up. So there you have it: A great total total body yoga routine that
you can anytime, anywhere. I’m Tara Stiles, and I’ll see you next time on the Yoga Solution.

98 thoughts on “Full Body Yoga Routine | The Yoga Solution With Tara Stiles

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  2. I love this channel. I watch her constantly. Sometimes she goes a bit fast but for the most part fantastic yoga practice. I do these a few x a wk.

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  5. Practicing yoga has truly changed my life. I feel stronger mentally and physically, which aids me in all aspects of life. Tara has this way about her, her poise and graceful movements are incredible. Of course, handstands are not in my near future, however, I am building strength in more ways than one. All great achievements require time and I am so happy that yoga is teaching me patience and understanding. Thanks Tara boo, you are so awesome! Keep doing what you do. Video was cute by the way.

  6. You make it look so easy while when i do this I have a hard time to do it. 
    I guess the more I will practise, the easier it will get or the better I will be.
    Thank you Tara

  7. Had withdrawl's with smoking MJ, and did this to make it go away ! Thanks Tara. You have excellent form and give great cues. 

  8. Hello! I just wanted to say that I watch at least one of these videos every day. I have tried for a while to get on the yogi track, but couldn't find a good motivator. The fact that these videos are easily accessible and well done has gotten me to doing yoga every day! Thank you, and keep up the good work!

  9. I passed to Cassey Ho's pilates videos after doing Tara's yoga videos. I love you guys both. 
    But I can go to Tara and cry and hug her right now. I'm dead. So dead after pilates. 

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  11. I have tried this every morning in the woods near my house. I have a jog up there, then lay down a blanket in my lovely quiet spot then do this yoga routine. It is so lovely and the spot is beautiful. It starts me off so well. I deffo recommend this to anyone else!

  12. Namaskar. Excellent video; quick routine if one is on a time-crunch.  Really relaxes the mind and aligns the awareness with the body — I'll use this more mornings! xox

  13. What a great video. I'm recouping from a cold/sore throat and have turned to your videos and I really feel like the movements have helped me deal with it. Namaste

  14. This was a great routine. Great sweat, good hip-opener, easy on the knees and just a bit challenging without being too much.  A little more time for deep breathing would be great otherwise, fantastic job!  Thank you!

  15. this video inspired me, im going to start this kind of yoga from TODAY..!!! Thanks a lot Tara! It's all about balance…!!!

  16. nice TARA , really inspiring 😉   but i would like to know wher is this place , would love to vosit it 😉

  17. Hi Tara! I love your Intermediate Yoga videos but I wish you had more that were 20-30 minutes. Sometimes I don't have time for your 50 minute routines but I want more than these quick 9 min videos. 

    I'd love 20-30 min yoga videos if you have time to make a few. Thank you.

  18. Love this, such a good full body but quick little work out to do any time you have a few minutes. I might repeat this a few times throughout the day, can't believe I just did a full body yoga work out while lunch was in the oven, lol.

  19. damn!
    i couldnt do it as easily as i do everything. You wouldnt expect a skinny women to have this much strength.
    – a fellow skinny women

  20. I like this video and she is graceful, but I wish she would talk a little slower and calm down. I feel like I'm in a race not doing yoga.

  21. Is it normal to hear cracking bones and stuff in your back? I don't know what it is, it's not painful it's just really loud and off putting, is it aligning my back or something?

  22. fast paced routine using yoga moves….not bad but i don't agree with the description of a routine to "calm and focus your mind"

  23. Thank you Tara for all your online yoga videos! They are perfect for those like myself wanting to engage in bursts of yoga as part of their daily schedule!

  24. you are talking way too much. is this yoga or a workout video? yoga should be calming. The constant talking for morning yoga is not good.

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  26. I was surprised, I started out just watching, admiring her form, flexibility, but I came here from doing 10 min beginner yoga with Adrienne, and before i knew it I jumped in with her (AFTER admiring the huge gymnastic leg extensions, those I didn't attempt). But thought I'd get left behind instead it was suddenly over and I'd completed the routine with her. <3 feeling accomplished. People are right tho, she's a bit fast (pause if you need to I guess) and she talks the entire time, which is what leads to bizarre statements like "relax your forehead." Mine's not tense, and it isn't the type of body part that likes to relax. Good thing tho since it's done a fantastic job of holding my brain in so far. Lol anyway good routine, for me.

  27. This is one of the first Tara Stiles videos I discovered years back and one of my longest favs to date as it is still brilliantly effective to use whenever i travel. Love it. Keep it up here pls!

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