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  • Hi, I'm Tara Stiles, and today on the Yoga Solution I'm gonna show you Part Two to the

  • Intense Cardio Workout Program. Let's get started. So we'll start in a Downward Dog.

  • Spread your fingers wide. Tuck your toes and take a big inhale to lift yourself right up

  • and back. Maybe sway a little side to side -- it'll loosen up any areas that could use

  • a little loosening. So just breathe a lot. So we'll take a big inhale, reach your right

  • leg all the way up and back behind you -- Downward Dog Split. Open up your hips and shoulders

  • here. Make some space. So we're gonna roll around the hips a bit here. Arc your knee

  • way up and around, tap it to your right shoulder, nice and high. Then keep it lifted, sweep

  • it all the way across your body, and then open up your hips here, ends on the leg, right

  • back behind you -- Downward Dog Split. So same thing, starting, twisting, bring your

  • knee all the way down and across your body, and then open up your hips and send it all

  • the way right back behind you. All of that one more time, real smooth. Way up and up

  • and out, tap it to your right side then gently sweep it across. Open up the hips and send

  • it all the way back behind you. Last one, starting, twisting, bring the knee all the

  • way down and across your body, and then gently open up your hips and send it right back behind

  • you. And we'll take your knee right up to your forehead, super high. Softly bring your

  • foot between your hands -- Low Lunge. From here, push down, big inhale lifts you right

  • up to a nice High Lunge. And then press your palms together, bring your thumbs right up

  • into your heartbeat. Big inhale to lift, and as you exhale spin around to your side here.

  • Elbow hooks right outside your knee. Firmly push down with your top palm to spin your

  • belly all the way open. And then from here, look a little ways out in front of you. Lift

  • up in your hips and belly. Reach the back foot all the forward coming into your nice

  • Chair Pose in a Twist. And we'll come all the way back into your regular Chair. And

  • then same thing other side here. Right elbow comes all the way outside your knee. And then

  • look down here. Shift your weight into your left leg, lift up in the right knee, stretch

  • your leg all the way back behind you, and gently place it all the way back on the ground

  • here. From here, push down, we'll come all the way up to a nice Reverse Twist here. Slide

  • the back arm all the way down the back leg. From here, reach your top arm all forward

  • toward the front of you. Shift your weight up and over, tip over to a nice Twisted Half

  • Moon. And then we'll swap sides here. Left finger tips catch you on the ground, open

  • up your hips here to a nice Open Half Moon. Once your hips are open then maybe the belly,

  • shoulders, fingertips and gaze can open up as well. And then gently come all the way

  • back into your Warrior 3. So we're gonna round all the way up to stand here. Soften the knees,

  • round your back here, use your belly, give the knee a nice little squeeze, and then we'll

  • send the leg all the way right back behind you. Twice more just like that here. Soften

  • the knees, round your back here, use your belly, give the knee a nice little squeeze.

  • And, again, send it all the way back behind you. Last one just like that here, soften

  • the knees, round your back, hug the knee right up into your chest, and we'll send the leg

  • all the way right back behind you. This time coming through your nice Low Lunge. Plant

  • your palms, step right back into your Plank Pose. And simply holding here for a few long,

  • easy breaths. So we'll lower and lift here a few times. Knees up or down, you're call.

  • Bend the elbows all the back. Lower right down to your belly till you're lying down.

  • Plant your palms all the way right back up for one. Twice more just like that here. Bend

  • the elbows, lower right back down, and then plant your palms all the way up for two. Last

  • one just like that one here. Bend the elbows straight back, and then all the way right

  • up and back, this time into your nice Downward Dog. Relax your heels and head and neck and

  • shoulders. So from here, start to walk your feet all the way up to the top of your mat

  • here, one step at a time. Once you're all the way up, folding inward, let your head

  • soften, let your neck relax. So we'll come into a chair pose from here. Sink your hips

  • nice and low. Big inhale to sweep your arms all the way upward. Relax your shoulders and

  • your back. Breath staying really calm and easy. And then as you exhale, we'll fold up

  • and over your legs, gently interlace your hands behind your back. Nice shoulder release

  • here. Let your head go. Let your neck go. Breathe a lot. And then when you're ready,

  • gently bring your fingertips and your palms down to the ground. Plant your palms firmly

  • down. Lift your knees really high into your arms. Look a little ways out in front of you.

  • Lift up in your hips and belly. Maybe the feet stay on the ground. Maybe one toe comes

  • off today. If you feel steady to bring the other one up, that's great. If it doesn't

  • happen, it really doesn't matter. Just keep breathing. And then when you're ready, we'll

  • come all the way right back into your nice Downward Dog here, relaxing the heels and

  • shoulders. And then same thing other side here. So next inhale, take your left leg way

  • up and back behind you -- Downward Dog Split. Open up the hips and shoulders. Bend your

  • knee, reach the toes. And then we'll roll the hips around here a little bit. So arc

  • your left knee way in and around, tap it to your left shoulder. Keep it lifted, sweep

  • it all the way across your body, and then we'll open up your hips and send the leg right

  • back behind you. Same thing, starting, twisting, bring your knee all the way down and across

  • your body. Gently open up your hips and spin it all the way right back. All of that one

  • more time. Real smooth, way up and out, tap it to your left side. Sweep it across. Open

  • up your hips and send it all the way back. Last one, starting, twisting, bring it all

  • the way down and across your body. Open up the hips and send it right back behind you.

  • And then we'll take your knee right up to your forehead, super high. Softly bring your

  • foot between your hands -- Low Lunge. Nice push down. Big inhale lifts you right up to

  • a High Lunge here. Press your palms together, thumbs come right up into your heartbeat.

  • Big inhale to lift. And as you exhale, spin around to your side here. Elbow hooking right

  • outside your knee. And firmly push down to lift your belly away from this top thigh.

  • And then from here, look a little ways out in front of you. Lift up in your hips and

  • belly, enough to draw your back foot all the way forward. Coming right back into your Twisted

  • Chair Pose. And then we'll come all the way into your nice Neutral Chair Pose. Lifting,

  • and then same thing other side. Bringing the palms together, spin around here. Elbow comes

  • right outside your knee. Push down at the top palm to lift your belly away from that

  • thigh. And then from here, take a gaze down. Lift up your left foot, bring it all the way

  • right back behind you. Come into this nice Twisted Lunge, lifting the back of your thigh

  • right up. And then we'll come all the way up and out of this into your Twisted Lunge.

  • And we'll come right back into your Twisted Half Moon here. Fingertips catch you on the

  • ground. Shift your weight up and over to your nice Twisted Half Moon. Spin your belly all

  • the way up and around, breathing easy. And then we'll swap sides here. Right finger tips

  • catch you on the ground. Open up your hips here. Once your hips are all rolled open,

  • then maybe your belly, shoulders, fingertips and gaze can follow. And then when you're

  • ready, we'll come all the way back into your Warrior 3. So we'll roll up to stand here

  • a few times. Again, soften the knees, round your back here, use your belly to guide this

  • knee all the way in. And, again, send it all the way right back behind you. Twice more

  • just like that here. Soften the knees, round your back here, use your belly, hug the knee

  • all the way in. And, again, send it all the way right back behind you. Last one, just

  • like that here, soften the knees, round your back here, use the strength of your stomach

  • to guide the knee all the way in. And then send it all the way right back behind you.

  • This time, come right back through your Low Lunge. Plant your palms, and we'll step right

  • back into your Plank Pose. Just simply hanging out here for a few deep breaths. Again, top

  • of your head floating forward. Heels lengthening right back behind you. And then this time,

  • gently lift your hips all the way right up and back to your nice Downward Dog. So remember

  • here, soften your elbows, we'll come all the way down to your nice forearm on your Downward

  • Dog here. Just breathing a whole lot. And then we'll start to walk your feet all the

  • way back behind to a nice Forearm Plank here. So top of your head lifting forward. Heels

  • reaching back behind you. So we're gonna roll onto some Side Forearm Planks here. Leading

  • with your belly, roll onto your right forearm, open up your whole body to the side. Maybe

  • the fingertips follow. And then gently come back to your middle. Same thing other side,

  • roll onto your left forearm. Open up your whole body to the side. And send it all the

  • way back. Now one more time each side here. Nice and smooth. You can also keep the hands

  • on the ground here if you want a little bit more support. And back to your middle. Last

  • one on the other side. Open everything all the way up. And then all the way back to your

  • middle. And we'll walk your feet all the way into your nice Downward Dog on your forearms

  • here. Press your palms firmly into the ground, straighten both arms right into your nice

  • Downward Dog. And, again, slowly start to walk your feet all the way up to your hands,

  • one step at a time. Once you're up here, folding inward over your legs. So we'll come right

  • back into that Chair Pose here. Bend your knees, sink your hips, big inhale to sweep

  • your arms all the way up. And then as you exhale, we'll fold up and over your legs.

  • Gently interlace your hands behind your back. Nice shoulder release here. Let your head

  • go, your neck relax. And we'll bring your fingertips and your palms onto the ground

  • here. So, again, planting your palms firmly down, lift your knees super high, look a little

  • ways out in front of you. Looking out really helps out a lot. Lift up in your hips and

  • belly. Try not to jump, just looking, lifting, and maybe the toes come off here. But if you

  • jump, it really doesn't work very well. And when you're ready, we'll come all the way

  • back out of the that one. And we'll come all the way down to sit on your hips here, nice

  • and gently on the tailbone. Lift your legs all the way up here for a Boat Pose. So however

  • you like your boat today, bent legs, straight legs, keeping a nice long spine. So we're

  • just gonna lower halfway down. And then ten little pulses here, nice and smooth -- 1,

  • 2, 3, 4. You can do it, just hang in there -- 5, 6, 7, 8, 9, 10. And then come all the

  • way back up. Again, grab the legs here. Maybe lengthen out your spine. Breathe a lot. And

  • we'll do a few little twisty ones here. So let go of this one, draw your knees over to

  • the right, arms come to the left, lower down into a twist. And then all the way up for

  • one here. Nine more of these here, nice and smooth. Halfway down. And then all the way

  • of for two. And, again, halfway down. And three. And, again, halfway down. And four.

  • Really easy, keep breathing a lot. Down. And five. And down. And six. Almost there, breathe

  • a lot. Down. And seven. And down. And eight. Two more. Down. And nine. Last one here. Halfway

  • down. And then all the way up for ten here. Grab ahold again. Draw your shoulders. Nice

  • long, long spine. And then we'll lower halfway down. Up to you, the fingertips forward or

  • back behind you. Nice big stretch here. And then gently hug your knees into your chest.

  • Give yourself a nice squeeze. Maybe rock a little side to side. Just release your back

  • here. And then real gently, we'll rock all the way right back up to sit nice and tall

  • and easy here. And just for a moment close your eyes, start to draw your attention a

  • little bit deeper inward. Just see if you can start to bring your heart rate back to

  • a nice calm and easy, even pace. And when you feel settled, gently open your eyes, and

  • great job. So there you have it: Part two to your Intense Cardio Yoga Workout Program.

  • I'm Tara Stiles, and I'll see you next time on the Yoga Solution.

Hi, I'm Tara Stiles, and today on the Yoga Solution I'm gonna show you Part Two to the

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インテンス・カーディオ・ワークアウト|パート2|タラ・スタイルズのヨガ・ソリューション (Intense Cardio Workout | Part 2 | The Yoga Solution With Tara Stiles)

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    Hhart Budha に公開 2021 年 01 月 14 日
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