Routine for Perfect Posture | The Yoga Solution With Tara Stiles


Uploaded by LivestrongWoman on 31.05.2012

Transcript:
Hi, I'm Tara Stiles, and today on the Yoga Solution I'm going to show you a 7 step routine
that you can do for perfect posture. Let's get started. We'll start standing up nice
and tall. Heels right behind your toes, gently interlace your hands behind your back. Take
a big inhale to open up the front of your body. And as you exhale, we'll fold all the
way up and over your legs here. And for this one, put a nice bend in your knees, so it
really takes the pressure off of your hamstrings. And you can really focus on opening up the
shoulders and the back. And breath a whole lot here. And when you've had enough of that
one, gently release your finger tips down to the ground, press your left finger tips
into the ground, just right in front of your feet a bit. Soften up your left knee, reach
your right arm all the way back and upward. Nice gentle spin from your belly. All the
way and up to the top of your head and your fingers. And then same thing, up and over
to the other side here. Right finger tips find the ground. Soften up your right knee.
Reach your left arm all the way back and upward here. Nice gentle spin. Opening up. And when
you're ready, gently bring yourself all the way back to your middle here, just soften
up the knees a bit. Step your left leg all the way back to a nice low lunge. Let your
hips sink low, reaching out to the top of your head. And back of that back heel. And
then we'll push down firmly we both feet. Take one big huge inhale to fill yourself
up to a nice high lunge here. Shoulders relaxed, right down your back. And then we'll ground
your back heel down. Going to open up to a nice Warrior 2. So, shoulders releasing away
from your ears. Gently reaching out with both fingers, nice and even. Big deep breaths.
We're just going to press your right forearm, right on top of this top thigh. Opposite arm
reaching all the way up and over. And let your whole belly spin all the way open here,
so you're really opening the whole front of your body. If it feels good, gently bring
your arm around your back here. That's a nice way to open up the whole spine. Rolling your
shoulders away from your ears. If your hand doesn't make it to your thigh, no worries,
you can just have it on your back, and just use that pressure of your hand on your back
to spin open that way. And just breath a lot. And if it feels good to join hands here, it's
also a nice way to open up the whole spine. If that doesn't give you a good release, if
that feels more like a struggle than it's worth, then you can always just soften out
of that one here. And gently bring it all the way back. We're going to just do the same
thing on the other side, so swap the legs out. Left leg comes all the way forward, sink
your hips again, nice and low. And reach out with the top of your head, back of that back
heel. Again, push down strong with your both feet, one big huge inhale to pull yourself
all the way up. Nice high lunge. Shoulders drop right down your back. And then we'll
open up to your Warrior 2. So, hips sinking nice and low. Gentle gaze over the front fingers.
Easy, calm breath. And when you're ready, again, bring your left arm down right to this
top thigh, opposite arm reaching all the way up and over. And let your whole belly spin
all the way open again. So up to–maybe stay right here. This is plenty if this is a nice
opening for you. If it feels even better to wrap this arm around your back, maybe press
your palm on your back to spin open. That's a nice one. Or, if there's a little more room
to press your palm on top of your top thigh. That's great as well. And again, if there's
a lot more room in here, slide and link both hands together, and use that grip to roll
your shoulders down your back, away from your ears. That could be a really nice release.
And again, if that's too much here, or if it just feels like a struggle, just gently
come out of that one. And when you're ready, gently come all the way back to your nice
low lunge here, and we'll just step the back foot all the way up. Gently folding inward
over your legs. Let your head and neck soften. And we'll roll up to stand, one vertebrae
at a time. And you're all the way up. So there you have it, a very simple 7 step routine
that you can do for perfect posture. I'm Tara Stiles, and I'll see you next time 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.