Weight Loss Yoga Routine | The Yoga Solution With Tara Stiles

Weight Loss 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 for weight loss. Let’s get
started. We’ll start on all fours on your hands and needs. Make sure your wrists are
right under your shoulders. Same thing with your knees and hips. So just starting to move
a bit with your spine with your breath here. So as you inhale, dropping your belly all
the way down, looking upward. And then as you exhale, rounding all the way in, tucking
your chin. And just a few more times like this here on your own. Nice and smooth and
easy, just to start to get everything open and working for you here. And just breathing
a whole, whole lot. And the next time you do inhale here, looking all the way upward
to the very top of that inhale, gently tuck your toes, we’ll start to reach your hips
all the way up and back to your nice Downward Dog. And just soften the heels. Relax your
head and neck and shoulders. Maybe sway a little side to side. Again, just starting
to get the body nice and open and easy. Lot’s of room in there. So take a big inhale, lift
way up onto your tippy toes, reach your heels. And then as you exhale, soften right back
down to the ground. Twice more just like that here. Big inhale lifts you right up to the
top. And then as you exhale, soften the heels and relax. Last one just like that here. Big
inhale lifts you right up to the very top. And then as you exhale, soften the heels and
relax 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 settling
in, hanging on for a few long, easy, deep breaths. Maybe swaying gently side to side
or forward and back, just to allow your wrists to get comfortable, having some of your bodyweight
on them. And then when you’re ready, gently lift your hips all the way up and back to
your nice Downward Dog. One more time just like that here. Tucking your chin, rounding
all the out to your Plank Pose. Nice, big, long wave here. So we’ll come over to Side
Plank 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 when
you’re ready, rolling back to your middle. Same thing up and over to your other side
here. 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, rolling
back to your middle here. So we’ll lower and lift a few times all the way down to the ground
and then all the way back up here. So bend your elbows nice and slow and controlled all
the way down to the ground. And then tuck your toes in one piece all the way right back
up. 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 and
controlled all the way down. And, again, in one piece, keep breathing all the way right
up 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 at
a time. Nice simple walk here. And then once you’re all the way up, folding inward over
your 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 inhale
fill your arms all the way out and up. And then as you exhale, softly fold right up and
over your legs. Twice more just like that here. Nice and simple all the way up and all
the way back over. Really simply beginning to allow your body to move with your breath
here, 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 that
here. All the way up and all the way back over. Big inhale sweeps your arms all the
way out and up. And then as you exhale soften and relax right back down. So we’ll press
your palms down, step right back into your Plank Pose again. This time we’ll lower halfway
down to the ground, bend your elbows straight back. Ease your knees, lift into a nice Upward
Dog here so you open up the spine and the front of your body. Or maybe sway a little
side to side just to see what’s going on there and make a little bit more room. And then
take a big inhale to lift up the front of your body and then as you exhale, tuck your
toes 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 hips
and shoulders. So we’re gonna take your knee all the way around, tap it the outside edge
of 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 the
leg right back behind you. Same thing, starting, twisting, bring your knee all the way down
and across your body and open up your hips and send the leg right back behind you. All
of that one more time, real smooth here, way up and out to your right side. Sweep it across
your 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 the
hips and send it all the way right back. So this time, take your knee way up into your
forehead nice and high around your upper back here. Gently place your foot right between
your hands, Low Lunge. So we’ll come into a Warrior 1 from here. So spin your back heel
down 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 hips
and shoulders toward the front of you, hanging here for a few breaths. And then maybe drop
your tailbone so a little bit of space can open up in the front of your body. Maybe a
little bit of an arch happens. And just keep your gaze nice and soft. So keeping your legs
right 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 and
over here, right inside your front leg. Pushing down firmly through your feet, we’re gonna
come all the way right back up to stand here. Big inhale lifts you all the way up to the
top. And then as you exhale, we’ll fold all the way up and over again right inside your
front leg. Nice. From here, gently release your fingertips down to the ground here inside
your front foot. Come onto your back toes and we’ll start to scooch your front foot
on 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 come
on 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 enough
so you can swing this right leg all the way around to a nice Forearm Plank. And then simply
hanging here for a few easy breaths. Top of your head floating forward. Heels reaching
back behind you. Breath staying nice and calm and easy. So staying on your forearms, we’ll
start to walk your feet all the way up to a nice Downward Dog on your forearms. Push
down through your hands and we’ll straighten your arms all the way back into your nice
Downward Dog. And, again, just finding a nice sense of softness in your body here. Maybe
swaying a little side to side. Getting into any creaks or corners. And we’ll do the same
thing on the other side here. So big inhale, take your left leg way up and back behind
you. Open up the hips and shoulders here, make some space. And then we’ll arc your left
knee 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 through
this really slow and easy here. So if you rush through it it just makes it a little
less effective here. So opening all the way up and all the way back behind you. All of
that one more time, nice and smooth. Way up and out, tap it to your left side. Sweep it
across 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 send
it all the way right back. Nice. So, again, we’ll take your knee way up into your forehead
nice and high. Softly bring your foot between your hands, Low Lunge. And, again, coming
into that Warrior 1. Ground your back heel. So you wanna make sure your front heel and
your back arch are in a nice line. And as you push down, lift everything all the way
up here. So, squaring off your hips and shoulders to your front. Again, maybe drop your tailbone
so a little space in the chest can free up. And keeping the gaze nice and soft. So legs
stay 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 and
over here right inside your front leg. Nice. Pushing down firmly through both feet, big
inhale lifts you all the way up to the very top. And then as you exhale, folding all the
way up and over here right inside the leg. When you’re ready this time, gently release
your fingertips down here inside your front foot. Come onto your back toes, and we’ll
scooch 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 coming
down 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 weight
into your right side, just enough so you can swing this left leg all the way around to
a nice Forearm Plank. And, again, simply hanging here for a few moments. So this time we’ll
roll 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 pretty
steady to open it up, that’s great too. And then when you’re ready, rolling back to your
middle. Same thing other side, rolling onto the left side, open up your whole body. Maybe
stretch open the arm. And come all the way back to the middle. One more time each side
here. 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 start
to 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 the
same time. Right back into your nice Downward Dog. So, again, real simply, we’ll start to
walk your feet up to the top of your mat here. One stroll at a time. Nice, easy walk. Once
you’re up here, folding inward over your legs. Let your head go, let your neck soften. And
we’ll round up one vertebrae at a time, real simple. Once you’re all the way up, big inhale
takes your arms all the way out and up. And then as you exhale, softly fold all the way
back down. Again, plant your palms, we’ll step right back to your Plank Pose. So lowering
and lifting all the way down and all the way up here. Gently bend your elbows all the way
down to your belly. And then push down, come all the way back up. Twice more just like
that here. All the way down to your belly. And then push down all the way back up. Last
one just like that here, all the way down to your belly. And then all the way right
up 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 to
the ground and shift your hips to sit back on your heels and take a breather in your
Child’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 Stiles
and I’ll see you next time on the Yoga Solution.

100 thoughts on “Weight Loss Yoga Routine | The Yoga Solution With Tara Stiles

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  3. My problem Tara is always making out what you are saying. It's as much as not ennunciating as talking too fast. I'm a broadcast professional, and I think you can get all the words in if you just focus on projecting. You're one of my favorites otherwise.

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  5. Thanks Tara, wow, what a breathtaking setting! It looks the way yoga makes me feel..:-) Yes, agree that the narrative is a bit hard to hear sometimes, but the calm, assured style really works for me!

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  10. I'm a beginner at yoga but I'm quite flexible from when I was a cheerleader, this is amazing! My whole body felt good!!

  11. Yoga is a particular variation of Vinyasa style that is practiced in a room that is temperature controlled to be very hot.

  12. The Weight Loss Yoga Routine and Yoga Solution is a weekly series that offers fun ad simple ways for yoga to help improve my life.

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  14. Beautiful video, location, practice…BUT absolutely terrible speech! How can I relax when the instructor constantly chatters?

  15. Absolutely wonderful! She is so helpful for someone like me who doesn't know yoga that well. I love when she talks about the movements and how they should feel. It helps me alot. Thank you Tara Stiles. I've been a fan for awhile.

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  21. lots of talking, very fast and not useable to workout same time
    … had to whatch it twice to follow her instruction a.e.t.

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  23. I just did a 40 minute beginner yoga video and didn't sweat for the whole time. 5 minutes into this and I was drenched 

  24. Thank you so much for this video! 😀 I've always loved yoga and this is just what I've been looking for. I just have one question. I really want to lose weight in my arms. They're already kind of muscular and I'm afraid that I'll build even more muscles in them because in a lot of these exercises the weight is shifted into arms. So should I continue with these exercises or should I try something else?

  25. Yeah, not the most flexible person in the whole world—I couldn't even set my feet on the ground during the simple upward dog—I think thats what its called!

  26. lol i clicked on this first time having never done yoga before and was like woah this is way too hard… kept doing the best i could by the end i literally feel so good! although i laughed at how i failed some of the stretches, thanks!

  27. i'm 46kgs and i want to be 43. Can this exercise help weight loss and when can i get the result. Is this better than the "intense cardio workout"? Thank you

  28. When switching to a new position it's more effective for the camera not to be zoomed in on Tara's face, but zoomed out to view the position. Other than that, love this video.

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  30. This looks amazing. any idea how long these take to show effects? I loved how she incorporated waves and flows in movements. and the place, wow!

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  35. I've been doing this workout for a few days and I really enjoy it. It's quick and effective. I do this routine before work to help with any anxiety I have and after work to relax (for a workout it is pretty relaxing). I've noticed my core getting stronger and my balance improving day by day!

  36. There's nothing like popping on a Tara Stiles video and letting her straighten out the kinks. My whole body was starting to ache, right down to my toes. This video addressed ALL of my problem areas. Thanks Tara!

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