Ultimate Stretch Yoga Routine | The Yoga Solution With Tara Stiles

Ultimate Stretch Yoga Routine | The Yoga Solution With Tara Stiles


Hi, I’m Tara Stiles, and today on the Yoga
Solution, I’m gonna show you an ultimate stretch yoga routine that you can do anytime. So let’s
get started. So start sitting up nice and easy, however you can sit up comfortably.
Gently close your eyes and start to draw your attention a little bit deeper inward. Simply
watching your inhales and your exhales as they come and go. And take a big inhale, reach
your arms all the way up and over your head. And then as you exhale, we’re gonna bring
your left hand down to the ground. Soften up your elbow, easy opening in your sides
here. Breathe a lot. And then gently roll yourself back to middle. Same thing other
side. Tipping over here, left hand finds the ground, soften up your elbow. Easy, easy opening.
And gently roll yourself up to your middle here. And will walk forward a little ways
to get your spine and lower back start to working here. And just breathing easy over
your legs. And when you’re ready, rounding up from this one, we’ll bring your fingertips
right behind you on the ground. As you push down, lift your chest right up. Maybe even
lift your hips off the ground if that feels nice. And then when you’re ready, ease yourself
back to your middle here. Again, just for a moment close your eyes. Let your hands soften
on your thighs, breathing easy. And gently open your eyes, we’ll come onto all fours
here on your hands and knees. Lining up your wrists under your shoulders. Same thing with
your knees and your hips. And just a few simple movements to open up your spine here. So as
you inhale, dropping your belly down, looking upward. And then as you exhale, rounding all
the way in, tucking your chin. And a few more easy, deep breaths like that here on your
own. Nice and smooth and simple. Big, full, deep inhales to open and make a little bit
more space, and long exhales to move you right into that new space. So just breathing a lot.
And the next time you do inhale here, looking all the way upward, top of that inhale, gently
tuck your toes, we’ll start to lift your hips right up and back to your Downward Dog here.
Relax your heels and head and neck and shoulders. And then from here, just press into one hand.
On the opposite heel, make a little easy twist here. And then same thing other side here.
Just opening up the body a bit here, nice, easy opening. One more time each side just
like that here, right hand and the left heel just twisting around. And then left hand and
the right heel opening up. And we’ll come all the way back to your middle. So take a
big inhale, lift way up onto your tippy toes. And then as you exhale, soften the heels and
relax. One more time just like that here. Big inhale lifts you right up. And then as
you exhale, soften the heels and relax. From here, take a big inhale, we’ll reach your
right leg all the way up and back behind you, Downward Dog Split here. Open up the hips
and shoulders, bend the knee, reach the toes. Make a bunch of room here. And we’ll take
your knee right up into your forehead, open it out to the sides, tap it to your right
shoulder, and then bring your foot on the ground here right outside to your right hand.
So we’ll open up your hips a little bit here. Gently ease your back knee down to the ground.
So if there’s a lot of tension in the hips here, maybe just kinda stay here and sway
a little side to side. If there’s a little bit more space to move into, ease on down
to the forearms maybe or maybe even a little rocking side to side here. You can roll on
to the outside edge of your front foot. That might feel like a nice opening. It may feel
even better to bend your back knee and spin around and catch ahold of your foot here.
Maybe draw it in toward your body to open up the front of your thigh. You can press
it away from you to spin open the back. And just breathe easy. And when you’re ready,
unraveling out of that one here, start to straighten up your arms, tuck your back toes,
straighten up your back leg, we’ll scooch the foot right back into a nice Low Lunge.
Bring the back knee back down to the ground. Shift your hips all the way up and back to
a nice Runner’s Stretch here. Let your torso fold and relax over this front leg. And then
crawl your hands of the outside of your front leg here to make this a nice twist. So just
breathing a whole lot here. Big inhales and long, full, deep exhales. And then when you’re
ready, slowly crawling yourself up from this one here. Bring your fingertips on the ground.
Tuck your back toes and start to lift your hips straight upward and let your torso here
fold and relax over you front leg. And, again, crawl your fingertips around to your outside
of your front leg here to make this more of a twist here and more of an opening for the
backs of your legs. You may feel this in the different parts of the backs of your legs.
And we’ll come all the way back for your nice Low Lunge. Plant your palms and step right
back into your Downward Dog here. Relaxing your heels. Relax your head and knock and
shoulders. And then next inhale, take the left leg way up and back behind you here,
Downward Dog Split. Again, open up the hips and shoulders. Breathe a lot. So we’ll take
your knee right up into your forehead then open it out to your side. Tap the left shoulder
and we’ll bring your foot on the ground right outside of your left hand. Again, gently soften
the back knee down to the ground. So just see what’s going on with your hips on this
side. May feel like a super tightness here. If that’s the case, just kind of sway around
a bit. If it feels like there’s a little bit more room, maybe come on down. Sway it around
here. You can rock to the outside edge of this foot here. Just keep it really soft and
easy. It might feel nice to bend your back knee and spin around and catch ahold of your
foot here. If it feels good to draw your foot in to open up the front of that top thigh.
It might feel nice also to press it away from you to open up your spine. So just do whatever
feels really useful and really good to you at the moment. And then when you’re ready,
easing out of this one here, we’ll start to crawl your foot back to the middle of your
hands here. Tuck you back toes under, tent the fingertips here, we’ll start to lift your
hips straight up and let your torso here fold and relax over your front leg. And if it feels
good to crawl your fingertips around to the outside of your front foot here that’s a nice
opening too. Just breathe a lot. And when you’re ready, we’ll come back to your middle.
Sink the hips down, plant your palms, lift all the way up and back to your nice Downward
Dog. So we’ll start to walk your feet up all the way to your hands here, one step at a
time. Really sink your heel as you walk up here to really get a nice opening in the backs
of your legs. Easy breaths here. You may even feel a nice release in your lower back. And
just fold inward here. Grab ahold of the elbows. Maybe sway a little side to side if that feels
good. And once you’ve had enough of that one here, bring your left fingertips into the
ground in front of your feet a bit, soften up your left knee, reach your right arm all
the way back and upward here, nice easy, easy opening. And then same thing other side. Right
fingertips find the ground, soften up your right knee, reach your left arm all the way
back and upward. And then when you’re ready, relax everything all the way back down. And
we’ll round up to stand one vertebrae at a time, no rush. Once you do arrive all the
way to the very top, take a big inhale to float your arms all the way out and up. Top
of this one, grab ahold of your left wrist with your right hand. As you inhale, lift
is all way upward here, so much up that maybe you start to tip on over to your right side
here, nice and soft and easy. And when you’re ready, bring yourself back to middle. Same
thing other side, grabbing ahold of the right wrist with your left hand. Inhale takes you
all the way up, so much that maybe you tip on over to the side. And when you’re ready,
rolling back to your middle. Letting go of this, tailbones drop, chest lifts, big inhale
to open up. And then as you exhale, folding all the way up and over the legs. Go ahead
and press your palms firmly down and we’ll step right back into your nice Downward Dog.
Relaxing your heels. Relaxing your head and neck and shoulders. And take a big inhale,
reach your right leg all the way up and back behind you, Downward Dog Split. Again, open
up the hips and shoulders here. And this time take your knee right up into your forehead
super high, softly bring your foot between your hands, Low Lunge. Right away into that
Runner’s Stretch here, ease the knee down, and start to shift your hips all the way up
and back to sit on this heel. So up to you, if this feels like a really big opening already
in the hamstrings, maybe just hang out here and breathe a whole lot. If there’s a little
bit more room to go, maybe start to slide your heel all the way forward into some bigger
opening here, just to a regular split. So the hips don’t have to come all the way down
to the ground. You can be all the way up here if you have a block or something to put under
your leg here that’s often nice. You can sort of support yourself there and hang out. So
don’t feel like you have to bring your hips onto the ground, just stay wherever you feel
like you’re getting a nice opening, and then you can breathe easy. If the back knees feels
any tweaking, make sure you tuck the back toes there so you can breathe a lot. And then
once you’ve had enough of this one, we’re just gonna swing it all the way back around
and come right back into your nice Downward Dog. Again, soften the heels, relax your head
and shoulders. And then same thing on the other side here. So take a big inhale, reach
your left leg all the way back behind you, Downward Dog Split. Open up the hips and shoulders.
And we’ll take your knee right up into your forehead. Round your back, softly bring the
foot between the hands, Low Lunge. Ease the back knee down, we’ll shift back into that
Runner’s Stretch again here. So relaxing over your leg, breathe a lot into your back. So,
again, up to you, maybe stay right here if this is a big opening or if you just feel
good here, stay here and breathe a few more long, deep breaths. But if there’s a little
bit more space, start to slide that heel forward. You can nudge the back knee back as well,
and just see if there’s a little bit more space to play around with, and breathe a lot
here. And then once you’ve had enough of that one, again, just bring your hips all the way
to the side, and we’ll come all the way right up and back to your nice Downward Dog. And
then slowly start to walk your feet all the way up to your hands here. Again, one step
at a time, really getting into the backs of the legs and lower back. And then relax your
forehead, relax your whole body here. And we’ll take a nice shoulder release here, opening
up the shoulders, interlace your hands behind you, soften the forehead, breathe a whole
lot. And when you’re ready, releasing out of this one here, we’ll round up to stand
one vertebra at a time. Once you do arrive all the way upward here, big inhale takes
your arms all the way out and up. And then as you exhale, relax all the way right back
down. And we’ll press your palms, step right back into your nice Downward Dog to open up
the backs of your legs and even out your whole body. And when you’re ready, ease your knees
down to the ground. We’ll shift your hips back to sit on your heels, take a big breather
in your Child’s Pose. Once you feel pretty rested, gently roll yourself all the way back
up. And great job. So there you have it: An ultimate stretch yoga routine that you can
do anytime, anywhere. I’m Tara Stiles, and I’ll see you next time on the Yoga Solution.

35 Replies to “Ultimate Stretch Yoga Routine | The Yoga Solution With Tara Stiles”

  1. I actually like this routine. It's short, quick, and simple. Yeah, it's fast, but for someone who can't hold poses for a long time without toppling over, it's perfect. 

  2. How the hell can you put your heels to the ground in that downward dog position? And how is your muscles not cramping up? Or am i too unflexible for yoga?

  3. I love your short little flow routines Tara! plus your beautiful to look at it, Tara Stiles might be my new favorite yoga person on youtube =P

  4. Hi there were a cope difficult and I think that this help me a lot and I am only 9 years old and thank you for letting me share.

  5. I feel like I could really enjoy this routine, but only if it was on mute. Slow down, take some breaths and introduce some variations in your voice so that you're not speaking in a monotone all the time and it'll be a lot more enjoyable for everyone

  6. Tara Stiles, you are amazing. This guided stretch routine is perfect for getting my blood flowing – especially first thing in the morning. I feel so much better after this quick routine. Thank you! Also, on a side note – I have been wanting to learn how to do a split (for like the past 20 years) – do you have any tips or routines?

  7. I love this yoga routine for stretching, I like to hold each stretch about 10-30 seconds longer however.  If this video was 20 minutes instead of 10 it would be puuuuurfect!  However, one needs only to pause it between each stretch to make it as long as you need.

  8. WOW! do you actually OWN that pool? cus if you do……………wow!!!!!! i know, im toatally forgetting the point of this /;

  9. When I'm sitting on my heel for the runners stretch, I can't hold it long enough because my toes really start hurting. Any tips?

  10. Wow! Really enjoyed that! I was pressed for time, so it was just right. Amazed at how fluid your suggestions are presented. Considering the time limitations, surprising how the practice still feels un-rushed, leisurely even.

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