TARA STILES SEASONAL REEBOK YOGA SEQUENCES CONTENTS 1

TARA STILES SEASONAL REEBOK YOGA SEQUENCES

CONTENTS 1. TARA STILES’ WINTER WARMER (NEW FOR FW 13) 2. TARA STILES’ YOGA FOR STRESS FREE TRAVEL (NEW FOR FW 13) 3. TARA STILES’ YOGA FOR COUCH POTATOES (NEW FOR FW 13) 4. TARA STILES’ NEW YEAR’S DAY HANGOVER CURE (NEW FOR FW 13) 5. TARA STILES’ NEW YEAR, NEW YOU (NEW FOR FW 13) 6. TARA STILES’ YOGA FOR HANGOVERS 7. TARA STILES’ YOGA FOR RUNNERS 8. TARA STILES’ YOGA FOR OFFICE FIX 9. TARA STILES’ YOGA FOR DANCERS 10. TARA STILES’ YOGA FOR TOTAL FLEXIBILITY 11. TARA STILES’ YOGA FOR TOTAL MIND & BODY 12. TARA STILES’ YOGA FOR STRENGTH 2 13. TARA STILES’ YOGA FOR WARRIORS

NEW FOR FW 13 1. TARA STILES’ WINTER WARMER This Tara Stiles routine will get your blood flowing with dynamic poses designed to get you warmed up during the cold winter months Instruction: Down Dog Split - Come onto all fours. Tuck your toes, lift your hips and press your legs back into down dog. Take a big inhale and lift your right leg up and back. Open your hips and roll around a bit here. Stay here for five long breaths. 3

NEW FOR FW 13 1. TARA STILES’ WINTER WARMER Instructions: Low Lunge - Exhale and extend your foot forward into a low lunge. Then sink your hips a little. Lengthen out forward through the top of your head and back through your left heel. Stay here for five long, deep breaths. 4

NEW FOR FW 13 1. TARA STILES’ WINTER WARMER Instructions: High Lunge - Slowly fold your torso over your legs. Press your fingertips into the ground and step your left leg back to a low lunge. Press down through your feet and bring your torso up, aligning your shoulders above your hips. Inhale and lift your arms straight up. Relax your shoulders down towards your back. Stay here for five long, deep breaths. 5

NEW FOR FW 13 1. TARA STILES’ WINTER WARMER Instructions: High Lunge Twist – From your high lunge with yours arms still lifted, exhale and twist to your right opening your arms out to your sides and sink your hips into a High Lunge Twist. Stay here for three long, deep breaths. 6

NEW FOR FW 13 1. TARA STILES’ WINTER WARMER Instructions: Warrior 2 – Ground your back heel down to the ground and roll your body to your left opening to warrior 2. Make sure your back foot is angled so your toes are pointing forward slightly and your front knee it bent so that your thigh is parallel to the ground. Look over your front hand. Stay here for ten long, deep breaths. Make sure to repeat all poses on the other side. 7

NEW FOR FW 13 2. TARA STILES’ YOGA FOR STRESS FREE TRAVEL KEEP YOUR CALM WHILST TRAVELLING THIS WINTER WITH THIS STRESS REDUCING SEQUENCE FROM TARA STILES Instructions: Pigeon – On the ground come into a low lunge with your right leg forward. Scoot your front foot over toward your left hand ease your right knee to the ground by your right hand so your shin is resting on the ground. Rest your hips on the ground. Sit up as tall as you can. Your hips and shoulders should be facing forward. Relax your torso forward. Hang here for 10 long, deep breaths. 8

NEW FOR FW 13 2. TARA STILES’ YOGA FOR STRESS FREE TRAVEL Instructions: Ankle to knee - Sit into your front hip and bring your back leg around to your front. Stack your ankles and knees on top of each other. Hang here for 10 long, deep breaths. Make sure to do the other side. 9

NEW FOR FW 13 2. TARA STILES’ YOGA FOR STRESS FREE TRAVEL Instructions: Seated Easy Twist - Sit easy and comfortably. Take a big inhale and lift your right arm up. Exhale and twist toward your left side placing your right hand on your left thigh and your left fingertips behind your spine on the ground. Exhale as you twist around. Hang here for 5 long, deep breath and do the other side. 10

NEW FOR FW 13 2. TARA STILES’ YOGA FOR STRESS FREE TRAVEL Instructions: Seated Meditation - Sit comfortably and pay attention to your breath for 5 minutes. If you notice your mind wandering, guide your attention back to your breath. 11

NEW FOR FW 13 3. TARA STILES’ YOGA FOR COUCH POTATOES BEEN SITTING ON THE COUCH FOR TOO LONG THIS FESTIVE SEASON? TRY THIS ROUTINE FROM TARA STILES TO HELP YOU FEEL ENERGIZED IN MIND AND BODY Instructions: Tree (Hands in Up)- Stand tall with your feet hip width apart. Shift your weight on your left leg and place the bottom of your right foot on your left upper thigh. Extend your arms up. Hang here for 5 long, deep breaths. Make sure to do the other side. 12

NEW FOR FW 13 3. TARA STILES’ YOGA FOR COUCH POTATOES Instructions: Standing forward bend shoulder release - Interlace your hands behind your back. Inhale and lift your chest up. Exhale and fold forward over your legs. Relax your head and neck. Hang here for 5 long, deep breaths. Release your hands and gently roll up to stand. 13

NEW FOR FW 13 3. TARA STILES’ YOGA FOR COUCH POTATOES Instructions: Plank - Come onto all fours. Spread your fingers like you are digging into wet sand. Step your feet back to a plank position. Make sure your wrists are under your shoulders. Keep your stomach strong. If this is too intense gently lower your knees to the floor. Hang here for 10 long, deep breaths. 14

NEW FOR FW 13 3. TARA STILES’ YOGA FOR COUCH POTATOES Instructions: Up dog - Soften your knees to the ground. Sink your hips and roll your shoulders down and back. Keep your body relaxed, never forced or tense. Hang here for 5 long, deep breaths. Relax in child's pose. 15

NEW FOR FW 13 4. TARA STILES’ NEW YEAR’S DAY HANGOVER CURE BEAT THAT NEW YEAR’S DAY HANOVER WITH THIS SEQUENCE FROM TARA STILES! Instructions: Child's pose - Sit your hips to your heels and relax your torso forward on the ground. Rest your forehead on the ground and breath deeply into your back. Hang here for 5 long, deep breaths. 16

NEW FOR FW 13 4. TARA STILES’ NEW YEAR’S DAY HANGOVER CURE Instructions: Reclined Leg twist - Roll down to lie on your back. Hug your knees to your chest and let them fall to one side. Open your arms out to the side and look to your opposite side. Hang here for 10 long, deep breaths and do the other side. 17

NEW FOR FW 13 4. TARA STILES’ NEW YEAR’S DAY HANGOVER CURE Instructions: Pigeon Twist - Come into your pigeon. Twist toward your front leg. Hang here for 5 long, deep breaths. Unwind and twist to your other side. Repeat on your opposite side. 18

NEW FOR FW 13 4. TARA STILES’ NEW YEAR’S DAY HANGOVER CURE Instructions: Seated spine twist (one leg straight) - Extend your legs out in front of you. Cross your right leg over your left and plant your right foot on the ground outside of your left leg. Take a big inhale and lift your left arm up. Exhale and cross your arm over your right leg. Press your right fingertips behind you on the ground. Take a big inhale and lift your torso up. Exhale and twist around further. Hang here for 5 long, deep breaths and unwind and twist toward the other side. Repeat on your opposite side. 19

NEW FOR FW 13 5. TARA STILES’ NEW YEAR, NEW YOU START THE NEW YEAR OFF WITH A BANG WITH A SEQUENCE DESIGNED TO MAKE YOU FEEL INSPIRED AND MOTIVATED FOR THE YEAR AHEAD Instructions: Dancer- Stand with your feet hip width apart. Shift your weight into your right leg, pick up your left leg and point your left knee down toward the ground. Grab a hold of the inside of your left ankle with your left hand. Gently press your foot into your hand extend your opposite arm upward. Hang here for 5 long, deep breaths. Try the other side. 20

NEW FOR FW 13 5. TARA STILES’ NEW YEAR, NEW YOU Instructions: Plank - Come onto all fours. Spread your fingers like you are digging into wet sand. Step your feet back to a plank position. Hang here for 10 long, deep breaths. 21

NEW FOR FW 13 5. TARA STILES’ NEW YEAR, NEW YOU Instructions: Side plank with leg extend - Lift your top leg up and grab a hold of your foot with your top hand. Extend your leg up. Hang here for 5 long, deep breaths. Make sure to do the other side. 22

NEW FOR FW 13 5. TARA STILES’ NEW YEAR, NEW YOU Instructions: Bridge - Lie on your back. Place your feet on the ground next to your hips. Press your arms on the ground along side your body. Lift your hips and chest up. Try to avoid letting your legs open out to the sides. Hang here for 5 long, deep breaths. 23

NEW FOR FW 13 5. TARA STILES’ NEW YEAR, NEW YOU Instructions: Wheel - Press your palms into the ground along side your ears. Press through your arms and lift your body up. Straighten your arms and as you do so keep lifting through your upper back. Press down evenly through both feet and imagine reaching through your knees. Hang here for 5 long, deep breaths and gently roll down. To come down gently tuck your chin into your chest, bend your elbows and lower down slowly. Hug your knees into your chest to relax your back. 24

6. TARA STILES’ YOGA FOR HANGOVERS AFTER A WILD NIGHT, SHAKE THAT SATURDAY MORNING SLUGGISH FEELING WITH THIS SIMPLE SEQUENCE BY TARA STILES . Instructions: Seated Meditation – Begin by sitting comfortably, nice and tall, and pay attention to your breath. If you notice your mind wandering, guide your attention back to your breath. 25

6. TARA STILES’ YOGA FOR HANGOVERS Instruction: Alternate Nostril Breathing - Sit up tall. Take your right hand, bring your index finger and middle finger to the palm. Press your ring finger over your left nostril and inhale for four counts through your right nostril. Then hold your right nostril with your thumb (so that both nostrils are closed) and hold for four counts. Release your left nostril and breath out for four counts. Repeat this on the other side. Then release the whole thing for a few minutes. 26

6. TARA STILES’ YOGA FOR HANGOVERS Instruction: Seated Twist - Rest your left hand on your right knee and place your right fingertips behind your body. Gently extend your twist while you exhale. Come back to center reaching your right arm over to your left knee and repeat your twist on the opposite side. 27

6. TARA STILES’ YOGA FOR HANGOVERS Instructions: Seated spine twist (one leg straight) - Return to center and extend your legs out with some softness in your knees. Begin by hugging your right knee into your chest and cross it over your body. With your left arm, reach up and over to your right leg, placing your right fingertips behind you. As you exhale, gently twist away using your core. 28

6. TARA STILES’ YOGA FOR HANGOVERS Instructions: Child's pose – Come up onto your knees, sit your hips to your heels and relax your torso forward on the ground. Rest your forehead on the ground and breath deeply into your back. Hang here for 5 long, deep breaths. 29

7. TARA STILES’ YOGA FOR RUNNERS DON’T RUN TO THE STARTING LINE BEFORE BEGINNING WITH THIS SEQUENCE BY TARA STILES, AND CROSS THE FINISH LINE WITH EASE Instructions: Downward Dog – Begin in downward dog, spreading your fingers wide, tucking your toes, and lifting your hips back. Once comfortable and stable, lift yourself up onto tip toes, feeling a stretch in your heels. Softening your heels, return to the floor and repeat this movement twice. 30

7. TARA STILES’ YOGA FOR RUNNERS Instructions: Low Lunge - Plunge your left leg behind you bending it slightly at the knee, widening your hips to feel the stretch. When you’re ready, bring your right leg down and forward sinking your hips into a low lunge. 31

7. TARA STILES’ YOGA FOR RUNNERS Instructions: Runner’s Stretch – From low lunge, with your right foot forward, tuck your toes of your left foot under and lower your back knee to the ground. Gently sit yours hips back on your heel. Keep your right leg straight in front of you. Bring yourself back into low lunge and repeat on the other side. 32

8. TARA STILES’ YOGA FOR QUICK OFFICE FIX IF YOU’RE SITTING AT YOUR DESK AND WATCHING THE CLOCK AS IT SEEMS TO TICK BACKWARD, THIS OFFICE FIX ROUTINE BY TARA STILES, IS SURE TO LIGHTEN YOUR LOAD Instructions: Standing - Begin by standing nice and tall. 33

8. TARA STILES’ YOGA FOR QUICK OFFICE FIX Instructions: Standing forward bend shoulder release - Interlace your fingers behind your body, taking a deep breath and lifting your chest toward the sky. Keeping your hands behind you, fold over yourself between your legs. After a sufficient stretch, bring your hands to the floor. Bending your knees as much as necessary, reach your right arm up to the sky, straightening your right leg. When you’re ready, repeat this movement on your left side. 34

8. TARA STILES’ YOGA FOR QUICK OFFICE FIX Instruction: Low Lunge (back knee down, arch) - Next, step your right leg forward into to low lunge. With your right hand on top of your left knee, slightly twist from your core as you exhale. 35

8. TARA STILES’ YOGA FOR OFFICE FIX Instruction: High Lunge (arms up) - Finally come up to a stand, once stabile, reach your arms up. Hold for a few moments. Repeat on the other side. 36

9. TARA STILES’ YOGA FOR DANCERS DANCE TO THE BEAT OF YOUR OWN HEART BY WARMING UP WITH THIS SEQUENCE BY TARA STILES Instructions: Tree (arms up) – Stand tall with your feet hip width apart. Shift your weight on your left leg and place the bottom of your right foot on your left upper thigh. Extend your arms up. Hang here for 5 long, deep breaths. Make sure to do the other side. 37

9. TARA STILES’ YOGA FOR DANCERS Instructions: Warrior 2 – Ground your back heel down to the ground and roll your body to your right opening to warrior 2. Make sure your back foot is angled so your toes are pointing forward slightly and your front knee it bent so that your thigh is parallel to the ground. Look over your front hand. Stay here for ten long, deep breaths. Make sure to repeat pose on the other side. 38

9. TARA STILES’ YOGA FOR DANCERS Instructions: Dancer- Stand with your feet hip width apart. Shift your weight into your right leg, pick up your left leg and point your left knee down toward the ground. Grab a hold of the inside of your left ankle with your left hand. Gently press your foot into your hand extend your opposite arm upward. Hang here for 5 long, deep breaths. Try the other side. 39

9. TARA STILES’ YOGA FOR DANCERS Instructions: Standing forward bend - Take a big inhale reaching all the way up, and as you exhale, sweep down towards the floor relaxing your head and back. 40

10. TARA STILES’ YOGA FOR TOTAL FLEXIBILITY IF YOU’RE FEELING AS TIGHT AS A RUBBER BAND, BE SURE TO TRY THIS SEQUENCE BY TARA STILES THAT WILL HELP TO STRETCH YOU OUT Instructions: Downward Dog - Start in a downward dog, spreading your fingers wide, tucking your toes, and lifting your hips up and back. Once comfortable and stable, lift yourself up onto tip toes, feeling a stretch in your heels. Softening your heels, return to the floor and repeat this movement twice. 41

10. TARA STILES’ YOGA FOR TOTAL FLEXIBILITY Instruction: Low Lunge (back knee down, arch) - Reach your left leg behind you in a downward dog split opening up the hips and shoulders and bend the knee, reaching your toes. Take your knee into a low lunge. Come back into a runner’s stretch, shifting your hips back. 42

10. TARA STILES’ YOGA FOR TOTAL FLEXIBILITY Instruction: Splits - When you’re ready, slide into a regular split. Come back up into downward dog and repeat on the opposite side. 43

11. TARA STILES’ YOGA FOR TOTAL MIND & BODY FOCUS YOUR MIND FOR YOUR DAY AHEAD WHILE GIVING YOUR CORE A KILLER WORKOUT WITH THIS SEQUENCE BY TARA STILES Instructions: Plank - Begin on your stomach with your palms on the floor beside your chest. Tucking your toes, lift your core into a plank position. 44

11. TARA STILES’ YOGA FOR TOTAL MIND & BODY Instructions: Side Plank with leg extend – Begin in Side Plank. If it feels comfortable, extend your left leg to meet the fingertips of your left hand, widening your hips and extending your stretch towards the ceiling. 45

11. TARA STILES’ YOGA FOR TOTAL MIND & BODY Instructions: Back Bend Leg Extension– Bending your left leg, come down onto the floor just below your hip. Soften the bend in your right knee, and reach your left arm over your head, opening up your chest and hips. When you’re ready, repeat on the opposite side. 46

12. TARA STILES’ YOGA FOR STRENGTH START YOUR MORNING RIGHT AND THEN KICK ASS FOR THE REST OF THE DAY AFTER COMPLETING THIS SEQUENCE BY TARA STILES Instructions: Downward Dog - Start in a downward dog, spreading your fingers wide, tucking your toes, and lifting your hips up and back. Once comfortable and stable, lift yourself up onto tip toes, feeling a stretch in your heels. Softening your heels, return to the floor and repeat this movement twice. 47

12. TARA STILES’ YOGA FOR STRENGTH Instructions: Low Lunge - Tuck your right knee and come down into a lunge. 48

12. TARA STILES’ YOGA FOR STRENGTH Instruction: High Lunge (arms up) - Once stabile, reach your arms up, pressing your left heel into the floor. Hold for a few moments. 49

12. TARA STILES’ YOGA FOR STRENGTH Instructions: Warrior 2 – Turning your left foot, open your arms, reaching outward, and gently lower your hips into Warrior 2. Repeat on the opposite side 50

13. TARA STILES’ YOGA FOR WARRIORS Embrace your inner warrior with this classic sequence performed by Tara Stiles Instruction: High Lunge arms up - Begin by bringing your right foot forward into a lunge. Once stabile, reach both arms up, keeping your hips down. 51

13. TARA STILES’ YOGA FOR WARRIORS Instructions: Warrior 2 – Turning your left foot, open your arms, reaching outward, and gently lower your hips into Warrior 2. Repeat on the opposite side 52

13. TARA STILES’ YOGA FOR WARRIORS Instruction: Reverse Warrior - Reverse your warrior by bringing your left arm down to rest on your left calf and slightly bend backwards, reaching your right arm up and over. When you’re ready, repeat on the opposite side. 53