Hi, I’m Tara Stiles, and today on the Yoga
Solution I’m going to show you a great routine that you can do first thing in the morning
to wake up your entire body, and calm and focus your mind. Let’s get started. So we’ll
start standing up nice and tall. Heels right behind your toes. Take a big inhale, reach
your arms all the way up over your head. Big, deep breath in. And then as you exhale, gently
soften all the way up and over your legs. If the hamstrings feel a little jammed up
here, you can always put a nice little bend in your knees. Especially in the morning,
things might feel a little tighter than the rest of the day. So make sure go really slow
and take it easy. And then take a big inhale, lengthen all the way up to a nice long, flat
back. As you exhale, fingers tips pressing, and also step your left leg all the way back
to a nice low lunge here. Just sink your hips a bit. Maybe sway a bit, side to side. Breathe
a lot. And then when you’re ready, gently ease back knee down to the ground, soft on
that knee cap here. And again, up to you, maybe just stay right here if the hips feel
a little bit tight this morning. If there’s a little more room to open up, slowly start
to peel your body open, letting the hips sink. Chest can lift. And then anything you want
to do with your arms. If it feels nice to take them all the way up, back behind you.
Something to do there. If that’s a little too intense for the morning, maybe just rest
them on the front thigh, or all the way down. Just breathe easy. And when you’re ready,
we’ll bring your finger tips down, either side your front foot. Tuck your back toes
under. Keep your finger tips on the ground. We’ll start to lift your hips straight up,
and let your torso here just fold and relax over this front leg. Really letting your head
go. Really letting your neck go. And then we’ll sink your hips all the way back into
your nice low lunge. Press your palms firmly down. Go ahead and lift all the way up and
back into your nice Downward Dog here. Just soften the heels. Relax your head and shoulders.
Maybe sway a little bit, side to side. And real slowly here, we’ll start to walk your
feet up to the top of your mat here. No rush at all. Just seeing what’s going on, on the
backs of the legs. And once you do arrive all the way upward here, folding in, we’ll
let your head and neck soften. And again, we’ll roll up to stand. One easy vertebrae
at a time. And once you do arrive all the way up here, big inhale fills you right up.
And then, as you exhale, softening all the way right back up and inward. Alright. And
then we’ll lengthen up to a long, flat back. Look up in front of you, and press your finger
tips down. And we’ll step your right leg way back behind you. A nice low lunge. And let
your hips sink low here, maybe shake a little bit, side to side. Or drift a little forward
and back. And again, when you’re ready, gently lower your back knee down to the ground, soft
on that knee cap. So again, it’s up to you, just feel what’s going on in your hips here
today. Maybe stay right here if this is enough. Both sides may be a little bit different,
so just take it easy. And again, if it feels even better, just start to peel yourself open.
Letting your hips sink, chest can lift or maybe take your arms up and back behind you.
If that’s a little too much, you can always soften out of it. Pressing your hands on your
thigh, or right back down. And when you’re ready to come out of that one, press your
finger tips down right on either side of your foot. Tuck your toes and start to lift your
hips straight up and in. And let your torso here just fold and relax over this front leg.
Breathe a whole lot into the back of your body. And again, when you’re ready here, put
a little softness in your front knee. Press your palms firmly down. We’ll just lift all
the way up and right back into your nice Downward Dog. And just soften the heels, relax your
head and shoulders. And take a big inhale. Lift way up onto your tippy toes, nice and
high. And then as you exhale, soften the heels and relax right back down. Couple more times
just like that here. Big inhale lifts you right up. And then as you exhale, soften the
heels and relax. Last one, just like that one here. Big inhale lifts you right up. And
then as you exhale, soften the heels, relax. And again, simply breathing a whole lot here.
Nice long spine. And again, last time here, softly walking your feet up toward your hands.
One simple step at a time. Once you do arrive all the way up in here, you’re just holding
inward over the legs. Let your head and neck go. And again, rolling up to stand, one vertebrae
at a time. No rush. And once you do arrive all the way up, big, giant inhale fills yourself
right up. And then as you exhale, softening all the way, right back inward. So there you
have it. A really great routine that you can do first thing in the morning. You’ll get
calm, centered, relaxed and focused for the entire day. I’m Tara Stiles, and I’ll see
you next on the Yoga Solution. Thanks so much for watching, you guys. I’m actually checking
out the page right now, seeing some of the comments. We filmed a lot of your comments
and questions today. Thanks so much. Keep them coming. And I’ll see you soon.