yoga routine

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 getstarted. we'll start on all fours on your hands and needs. make sure your wrists areright under your shoulders. same thing with your knees and hips. so just starting to movea bit with your spine with your breath here. so as you inhale, dropping your belly allthe way down, looking upward. and then as you exhale, rounding all the way in, tuckingyour chin. and just a few more times like this here on your own. nice and smooth andeasy, just to start to get everything open and working for you here. and just breathinga whole, whole lot. and the next time you do inhale here, looking all the way upwardto the very top of that inhale, gently tuck

your toes, we'll start to reach your hipsall the way up and back to your nice downward dog. and just soften the heels. relax yourhead and neck and shoulders. maybe sway a little side to side. again, just startingto get the body nice and open and easy. lot's of room in there. so take a big inhale, liftway up onto your tippy 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 thetop. and then as you exhale, soften the heels and relax. last one just like that here. biginhale lifts you right up to the very top. and then as you exhale, soften the heels andrelax right back in. nice. so we'll tuck your chin, roll all the way out 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 sideor forward and back, just to allow your wrists to get comfortable, having some of your bodyweighton them. and then when you're ready, gently lift your hips all the way up and back toyour nice downward dog. one more time just like that here. tucking your chin, roundingall the out to your plank pose. nice, big, long wave here. so we'll come over to sideplank on your right hand here. lifting up the hips a ways, keeping the fingers spread,open up your whole body to the side, wide open across the collar bones. and then whenyou're ready, rolling back to your middle. same thing up and over to your other sidehere. lifting up the hips a ways. keeping

the fingers of the left hand spread open wide.open up your whole body here. nice and soft and easy. and then when you're ready, rollingback to your middle here. so we'll lower and lift a few times all the way down to the groundand then all the way back up here. so bend your elbows nice and slow and controlled allthe way down to the ground. and then tuck your toes in one piece all the way right backup. twice more just like that here. bend the elbows straight back. lower all the way down.and, again, pushing down all the way back up. last one just like that here. nice andcontrolled all the way down. and, again, in one piece, keep breathing all the way rightup and back to your downward dog. this time, relaxing the heels and head and neck and shoulders.so we'll take an easy stroll, opening up the

backs of your legs here. one simple step ata time. nice simple walk here. and then once you're all the way up, folding inward overyour legs, let your head go, let your neck soften. and we'll round up to stand here,one vertebrae at a time, no hurry. once you do arrive up to your very top, let a big inhalefill your arms all the way out and up. and then as you exhale, softly fold right up andover your legs. twice more just like that here. nice and simple all the way up and allthe way back over. really simply beginning to allow your body to move with your breathhere, so every inhale opening and creating a little bit more space. and then every exhale,softening and carrying a little further and deeper inward. one more time just like thathere. all the way up and all the way back

over. big inhale sweeps your arms all theway out and up. and then as you exhale soften and relax right back down. so we'll pressyour palms down, step right back into your plank pose again. this time we'll lower halfwaydown to the ground, bend your elbows straight back. ease your knees, lift into a nice upwarddog here so you open up the spine and the front of your body. or maybe sway a littleside to side just to see what's going on there and make a little bit more room. and thentake a big inhale to lift up the front of your body and then as you exhale, tuck yourtoes and we'll lift right up and back into your nice downward dog. so take a big inhale,reach your right leg way up and back behind you, downward dog split. open up the hipsand shoulders. so we're gonna take your knee

all the way around, tap it the outside edgeof your right shoulder, and then keep it lifted here, sweep it all the way across your body.so really moving your whole hips and belly here over. open up the hips, and send theleg right back behind you. same thing, starting, twisting, bring your knee all the way downand across your body and open up your hips and send the leg right back behind you. allof that one more time, real smooth here, way up and out to your right side. sweep it acrossyour body, open up the hips and send it all the way back behind you. last one, starting,twisting, bring your knee all the way down and across your body and we'll open up thehips and send it all the way 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 betweenyour hands, low lunge. so we'll come into a warrior 1 from here. so spin your back heeldown so both bottoms of 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 hipsand shoulders toward the front of you, hanging here for a few breaths. and then maybe dropyour tailbone so a little bit of space can open up in the front of your body. maybe alittle bit of an arch happens. and just keep your gaze nice and soft. so keeping your legsright 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 the way up andover here, right inside your front leg. pushing

down firmly through your feet, we're gonnacome 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 the way up and over again right inside yourfront leg. nice. from here, gently release your fingertips down to the ground here insideyour front foot. come onto your back toes and we'll start to scooch your front footon 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 comeon 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're gonna shift your whole body weight

into your left side of your self, just enoughso you can swing this right leg all the way around to a nice forearm plank. and then simplyhanging here for a few easy breaths. top of your head floating forward. heels reachingback behind you. breath staying nice and calm and easy. so staying on your forearms, we'llstart to walk your feet all the way up to a nice downward dog on your forearms. pushdown through your hands and we'll straighten your arms all the way back into your nicedownward dog. and, again, just finding a nice sense of softness in your body here. maybeswaying a little side to side. getting into any creaks or corners. and we'll do the samething on the other side here. so big inhale, take your left leg way up and back behindyou. open up the hips and shoulders here,

make some space. and then we'll arc your leftknee 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 the way back behind you. see if you can move throughthis really slow and easy here. so if you rush through it it just makes it a littleless effective here. so opening all the way up and all the way back behind you. all ofthat one more time, nice and smooth. way up and out, tap it to your left side. sweep itacross your body. open up the hips and send it all the way back. last one, starting, twisting,bringing your knee all the way down and across your body. gently open up your hips and sendit all the way right back. nice. so, again, we'll take your knee way up into your foreheadnice and high. softly bring your foot between

your hands, low lunge. and, again, cominginto 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 all the wayup here. so, squaring off your hips and shoulders to your front. again, maybe drop your tailboneso a little space in the chest can free up. and keeping the gaze nice and soft. so legsstay right where they are, gently drop hands back behind you. interlace them together.big inhale lifts your body up. and then as you exhale, we'll fold all the way up andover 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 theway up 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'llscooch this 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 your hips here. maybe staying upright. maybe comingdown to the forearms. breathe a whole, whole lot. maybe sway gently side to side. and,again, when you're ready, staying on your forearms, start to shift your whole body weightinto your right side, just enough so you can swing this left leg all the way around toa nice forearm plank. and, again, simply hanging here for a few moments. so this time we'llroll into some side forearm planks here. lifting all the way up here, roll onto the right forearm.open up your whole body to the side. fingertips

can stay on the ground. if you feel prettysteady to open it up, that's great too. and then when you're ready, rolling back to yourmiddle. same thing other side, rolling onto the left side, open up your whole body. maybestretch open the arm. and come all the way back to the middle. one more time each sidehere. rolling all the way up and over, easy deep breath. and all the way back to the middle.last one on the other side here. rolling all the way open, easy across the collar bones.and when you're ready, coming all the way back to middle here. so we can slowly startto walk your feet all the way up to your nice downward dog on your forearms. lift your hips,lift your belly. and, again, push down, see if you can straighten out both arms at thesame time. right back into your nice downward

dog. so, again, real simply, we'll start towalk your feet up to the top of your mat here. one stroll at a time. nice, easy walk. onceyou're up here, folding inward over your legs. let your head go, let your neck soften. andwe'll round up one vertebrae at a time, real simple. once you're all the way up, big inhaletakes your arms all the way out and up. and then as you exhale, softly fold all the wayback down. again, plant your palms, we'll step right back to your plank pose. so loweringand lifting all the way down and all the way up here. gently bend your elbows all the waydown to your belly. and then push down, come all the way back up. twice more just likethat here. all the way down to your belly. and then push down all the way back up. lastone just like that here, all the way down

to your belly. and then all the way rightup and back to your 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 ease your knees down tothe ground and shift your hips to sit back on your heels and take a breather in yourchild's pose. once you feel steady, gently roll yourself all the way up, and great job.so there you have it: a great routine that you can do for weight loss. i'm tara stilesand i'll see you next time on the yoga solution.