hi, i'm tara stiles and today on the yogasolution, i'm gonna show you a great routine that you can do in 5 minutes to increase yourflexibility. let's get started. start sitting nice and tall here, however you can sit comfortably.just for a moment close your eyes and start to draw your attention a little bit deeperinward. and simply beginning to lengthen your inhales and deepen your exhales here. so settingan easy and full pace of breath you can stay
the yoga, with for a little while. and take a big inhale,reach your arms all the way up and over your head. and then as you exhale, we'll bringyour right hand down toward the ground. soften up your elbow. nice easy opening in your sidehere. and then gently come all the way back up to the middle. same thing other side here.tipping over, left hand finds the ground.
soften up your elbow. easy, easy opening here.nice, big, full, deep breaths. and gently open yourself back to your middle here, andwe'll walk forward a little ways, maybe just a couple steps if this feels like enough ofan opening here. or maybe a few more if that feels nice to you. and just let the weightof your head and neck soften into toward the ground. maybe sway gently side to side. andwhen you're ready, slowly rounding up from this one. and we'll bring your fingertipsright behind you on the ground. as you push down, lift your chest right upward. maybeeven lift your hips up a bit here, if that feels nice. and when you're ready, ease yourselfall the way back to your middle here. and so we'll just stretch your left leg out towardthe side here. keep your right leg tucked
in. bring your left hand down to the groundinside of the leg. soften up your elbow. reach this opposite arm all the upward here, somuch up that maybe you simply start to tip on over. if you happen to grab the toes, justuse that grip to spin open even more. if the toes are far away that's totally cool too.just keep spinning the torso upward. breathe a lot. and when you're ready, bring yourselfup from this one here. we'll unwind with a twist. left hand finds your knee. fingertipsbehind you. big inhale to sit up tall, and then as you exhale, spinning around a littlebit more. and when you're ready, coming back to the middle here. we'll draw this leg allthe way and give it a good squeeze in front of your body. so either holding your footand right above your knee if the hips feel
pretty tight here. if there's a little bitmore room to work with, you can slide your foot in your elbow. kind of cradling the leghere. sitting up super tall. nice. so just sit up so tall here that maybe you slide yourbottom heel all the way forward out in front of you. lengthening that leg, sit up niceand tall, give the shin a big squeeze. and then as you exhale, we'll place the foot rightoutside of this hip here. so take a big inhale reach your right arm all the way up. and thenas you exhale, we'll cross the arm over your leg. opposite fingertips right behind yourbody. big inhale to sit up tall. and then as you exhale, gently spin around a littlebit further, a little easier. and just a simple counter twist here, unwinding, spinning aroundthe other way. and gently bring yourself back
to the middle here. we'll just interlace yourhands around the bottom of your foot. sit up nice tall, maybe even start to extend thisleg out in front of you. if there's no room to have a tall back and a straight leg, justsoften the knee here and keep the back nice and long. so wherever you're at breathe alot. and we'll take a twist from this one here. so bring your right hand to the outsideof your foot. left fingertips behind you. big inhale to sit up really tall. and thenas you exhale, spin around a little bit more. and gently bring yourself back to the middlehere. we'll stretch both feet all the way down to the ground and put a little softnessin your knees, and we'll just start to fold all the way up and over your legs here. breathinga lot. and when you're ready, slowly come
all the way from this one here. so we'll justswitch sides, tucking the left leg in, extending your right leg all the way out to the side.bring your right hand down toward the ground, soften up your elbow. reach this oppositearm all the way up here. and, again, so much up that maybe you run out of up and starttipping over. if your hand reaches your foot, maybe bring your other hand around to yourknee. you can use that pressure to roll your shoulder inside here and spin open even more.if that's not happening again, doesn't matter. just keep everything opening upward. and whenyou're ready, slowly bring yourself up from this one. in line with a twist, hand findsyour knee, opposite fingertips behind you. big inhale to sit up tall. and then as youexhale, spin around a little bit more. and
we'll come back to your middle here. again,cradling this leg here. so either holding your foot and your knee. if the hips are reallytight or there's knee problems, don't tweak your knees or push past any pain here. somake sure you can always breathe and be pain-free. so we'll sit up so tall here. we'll have youslide this other heel all the way out in front of you. big inhale to lengthen up nice andtall to open up the hips. and then as you exhale, place your foot right outside thisextended hip here next to your body. so big inhale, reach your left arm up. and then asyou exhale, cross the arm over. fingertips come behind you. big inhale to sit up tall.and then as you exhale, spin around a little bit more. and we'll unwind with a nice countertwist here. so big deep, long inhale, and
then easy exhale. and we'll come back to yourmiddle here. so interlacing your hands underneath this foot here. again, sitting up nice andlong in the spine. again, so tall in the spine that maybe this heel just starts to extendforward. and, again, if the leg doesn't go all way straight, it really doesn't matter.just keep a nice, long back so the knee can be as bent as you need it to be. just breathea lot. and when you've had enough of that one, gently relax the leg all the way backdown to the ground here. so stretching both heels all the way forward, sit up nice andtall in your spine. and then as you exhale, crawling all the way up and over the legshere. so make sure you keep a nice bend in the knees, especially if there's tension inthe hamstrings or lower back. this way you
can have the nice opening without the stressor frustration involved there of kind of touching your toes. but if there's lots of room togo in the hamstrings, you can always slide the heels out too. and just relax your armsdown on the ground here. and just breathe a whole, whole lot. really big, deep inhales.make a little bit more space. and then long exhales to move you right in. and then whenyou're ready, gently roll yourself all the way up from this one, and you're done. greatjob. so there you have it: a great routine that you can do in 5 minutes to increase yourflexibility. i'm tara stiles and i'll see you next time on the yoga solution.
the yoga, with for a little while. and take a big inhale,reach your arms all the way up and over your head. and then as you exhale, we'll bringyour right hand down toward the ground. soften up your elbow. nice easy opening in your sidehere. and then gently come all the way back up to the middle. same thing other side here.tipping over, left hand finds the ground.
soften up your elbow. easy, easy opening here.nice, big, full, deep breaths. and gently open yourself back to your middle here, andwe'll walk forward a little ways, maybe just a couple steps if this feels like enough ofan opening here. or maybe a few more if that feels nice to you. and just let the weightof your head and neck soften into toward the ground. maybe sway gently side to side. andwhen you're ready, slowly rounding up from this one. and we'll bring your fingertipsright behind you on the ground. as you push down, lift your chest right upward. maybeeven lift your hips up a bit here, if that feels nice. and when you're ready, ease yourselfall the way back to your middle here. and so we'll just stretch your left leg out towardthe side here. keep your right leg tucked
in. bring your left hand down to the groundinside of the leg. soften up your elbow. reach this opposite arm all the upward here, somuch up that maybe you simply start to tip on over. if you happen to grab the toes, justuse that grip to spin open even more. if the toes are far away that's totally cool too.just keep spinning the torso upward. breathe a lot. and when you're ready, bring yourselfup from this one here. we'll unwind with a twist. left hand finds your knee. fingertipsbehind you. big inhale to sit up tall, and then as you exhale, spinning around a littlebit more. and when you're ready, coming back to the middle here. we'll draw this leg allthe way and give it a good squeeze in front of your body. so either holding your footand right above your knee if the hips feel
pretty tight here. if there's a little bitmore room to work with, you can slide your foot in your elbow. kind of cradling the leghere. sitting up super tall. nice. so just sit up so tall here that maybe you slide yourbottom heel all the way forward out in front of you. lengthening that leg, sit up niceand tall, give the shin a big squeeze. and then as you exhale, we'll place the foot rightoutside of this hip here. so take a big inhale reach your right arm all the way up. and thenas you exhale, we'll cross the arm over your leg. opposite fingertips right behind yourbody. big inhale to sit up tall. and then as you exhale, gently spin around a littlebit further, a little easier. and just a simple counter twist here, unwinding, spinning aroundthe other way. and gently bring yourself back
to the middle here. we'll just interlace yourhands around the bottom of your foot. sit up nice tall, maybe even start to extend thisleg out in front of you. if there's no room to have a tall back and a straight leg, justsoften the knee here and keep the back nice and long. so wherever you're at breathe alot. and we'll take a twist from this one here. so bring your right hand to the outsideof your foot. left fingertips behind you. big inhale to sit up really tall. and thenas you exhale, spin around a little bit more. and gently bring yourself back to the middlehere. we'll stretch both feet all the way down to the ground and put a little softnessin your knees, and we'll just start to fold all the way up and over your legs here. breathinga lot. and when you're ready, slowly come
all the way from this one here. so we'll justswitch sides, tucking the left leg in, extending your right leg all the way out to the side.bring your right hand down toward the ground, soften up your elbow. reach this oppositearm all the way up here. and, again, so much up that maybe you run out of up and starttipping over. if your hand reaches your foot, maybe bring your other hand around to yourknee. you can use that pressure to roll your shoulder inside here and spin open even more.if that's not happening again, doesn't matter. just keep everything opening upward. and whenyou're ready, slowly bring yourself up from this one. in line with a twist, hand findsyour knee, opposite fingertips behind you. big inhale to sit up tall. and then as youexhale, spin around a little bit more. and
we'll come back to your middle here. again,cradling this leg here. so either holding your foot and your knee. if the hips are reallytight or there's knee problems, don't tweak your knees or push past any pain here. somake sure you can always breathe and be pain-free. so we'll sit up so tall here. we'll have youslide this other heel all the way out in front of you. big inhale to lengthen up nice andtall to open up the hips. and then as you exhale, place your foot right outside thisextended hip here next to your body. so big inhale, reach your left arm up. and then asyou exhale, cross the arm over. fingertips come behind you. big inhale to sit up tall.and then as you exhale, spin around a little bit more. and we'll unwind with a nice countertwist here. so big deep, long inhale, and
then easy exhale. and we'll come back to yourmiddle here. so interlacing your hands underneath this foot here. again, sitting up nice andlong in the spine. again, so tall in the spine that maybe this heel just starts to extendforward. and, again, if the leg doesn't go all way straight, it really doesn't matter.just keep a nice, long back so the knee can be as bent as you need it to be. just breathea lot. and when you've had enough of that one, gently relax the leg all the way backdown to the ground here. so stretching both heels all the way forward, sit up nice andtall in your spine. and then as you exhale, crawling all the way up and over the legshere. so make sure you keep a nice bend in the knees, especially if there's tension inthe hamstrings or lower back. this way you
can have the nice opening without the stressor frustration involved there of kind of touching your toes. but if there's lots of room togo in the hamstrings, you can always slide the heels out too. and just relax your armsdown on the ground here. and just breathe a whole, whole lot. really big, deep inhales.make a little bit more space. and then long exhales to move you right in. and then whenyou're ready, gently roll yourself all the way up from this one, and you're done. greatjob. so there you have it: a great routine that you can do in 5 minutes to increase yourflexibility. i'm tara stiles and i'll see you next time on the yoga solution.
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