hey everyone and welcome to yoga with
Adriene I am Adriene and today we have a
sequence for the dorm room by request
this is a sequence that you can do in
any tight cramped space we're going to
use a bed or a yoga mat and a chair I
brought a couple of props with me as
well so you might want to stick around
so you can see me in my new sexy dorm
room yoga outfit later okay let's get to
it okay so you can begin the sequence on
your bed your twin bed or whatever bed
you have I'm just imagining a dorm room
or if you've already laid your mat out
on the ground then you can come flat on
your back so we have a couple options
you can be on the mat or on your bed I
brought a pillow here to simulate a bed
just in case you're on your beddy-bye
and didn't think ahead here I'm going to
move my mic seamless okay when you come
flat on my back here oh yeah that's nice
and I'm just going to start by hugging
my knees into my chest yeah so it can
really feel my lower back just feeling
yummy supported either on the cushiony
bed or on the firm floor if you don't
have a yoga mat in your space you can
just roll down a towel roll down roll
out a towel and that works fine too so
you're not on the carpet okay take a
second to point and flex the feet and
relax the shoulders down just waking up
the body maybe closing my eyes here and
coming into the present moment by taking
a nice deep breath in and a nice long
exhale out two more like that deep
inhale in through the nose and go ahead
and let it out through the mouth the
lips
one more deep inhale and exhale
completely nice keep the right knee
hugging into the chest and we'll extend
the left leg out up and then slowly
lower it down nice long leg here you can
let it hover for just a second here as
you squeeze the right knee in towards
the heart towards the chin and then go
ahead and relax it down we're breathing
into the left side here breathing into
that left hip crease we're squeezing the
right knee up towards the chest
towards the chin and then once again I
can point and flex that right ankle
rotate it one way than the other I'm
bringing a little bit of brightness to
this left foot here as I breathe
relaxing the shoulders soldiers we want
to come up here especially if you've
been studying working a lot or anything
having to do with the shoulders coming
forward which is almost everything in
our culture so make sure at all times
during this practice we're kind of
reminding ourselves to relax to create
space between the ears and shoulders one
more deep breath in here I'm going to
cross it over right knee gently moves
across the body towards the left edge of
your mat or bed we can hook the right
foot here if you like if it happens
naturally it's kind of nice to hook it
there otherwise you can just let it let
it be free and then I'm gently opening
up through my right arm here through my
right wing breathing into the armpit
chest and just finding that breath again
one more deep inhale in exhale
completely and then rock it on back to
Center
squeeze both knees up in towards the
chest again interlace the fingertips
whether you're on the mat or the bed
this will feel nice here in between
we're going to inhale in exhale draw the
navel down tailbone up and then lift
gently nose to knees again make sure
shoulders are melting down and away
follow and away a little bit of
awareness in my feet just spreading
awareness through the whole body here
committing to the time that we've taken
to be with our practice and be with our
bodies and then we'll gently release it
back down send the right leg up squeeze
the left knee in towards the chest
towards the heart and then slowly we
lower down checking and with the body in
each transition I call it getting your
money's worth
so not really ignoring how we get in and
out of things but considering that part
of the practice - now I'm breathing
sending some awareness into the front of
that right hip crease I might find a
little movement in the left ankle left
foot
maybe you press into the head lift the
chest draw your shoulder blades in
together and down if you still feel like
the shoulders are creeping up on your
ear loops and then when you're ready
let's take the hands and gently guide
the knee across into our twist opening
up through the left wing here and soften
through the feet breathe into the left
armpit chest notice I'm using my right
palm to gently guide the outer edge of
my left leg down that's sometimes nice
to use the power of touch just go a
little bit deeper hey follow your breath
nice full deep inhale in and on the
exhale we'll melt it back to Center
bring the soles of the feet to your bed
or your mat arms rest gently at your
side knees point up in the air take a
second to lift your sit bones lift your
hips curl the tailbone under so here is
it tilting down I'm going to curl it up
and under and again find that like nice
what's the word I'm looking for
flush nice flush sensation with the
lower back okay and I'm just going to
take a breath here
and then I'm gently going to windshield
wiper the legs to the right side of the
bed or the mat if there's a wall here
and you can't quite get over and shift
your hips over so you can do this on
your bed and I'm going to gently draw my
left knee down towards the bottom right
corner of my mat or my bed so I'm
breathing in to the front of that hip
crease again arms are resting gently at
your sides another option would be
either maybe interlace behind the head
chill out here let the breath expand so
let the breath really be the movement
here as we find stillness what I mean by
that is we're not just kind of waiting
with the sensation but we're breathing
and on the inhale we can feel the skin
of the body this the muscles all that
connective tissue move with the breath
to come out I'll gently rock back onto
the soles of my feet and then send it to
the other side this time I'm intending
the right knee down towards the bottom
left corner of my bed or bottom left
corner of the mat breathe
opening up these muscles here long
through the front body so great after
being you know crumpled up at a desk or
just on the go poly your breath back to
center and then we'll come into a little
fetal position here on either side just
taking a second here in transition to
feel good finding that curve in the
spine as we hug the knees up towards the
heart
take a couple reps here and it's here
today that we might set our intention so
you might just be playing possum if
somebody walks into your dorm like I'm
sleeping but in our practice today we're
not just pretending to be asleep we'll
take a second to maybe even bring the
palms together here if you like namaste
or hands interlace or just relaxing as
we take a second here to set an
intention or connect to a current mantra
or current goal in your life I always
say in my classes it's never too late to
reconnect with New Year's resolutions
why not so the time on our mat is to
stretch increase flexibility builds
strength toll in the body but also to do
a little energetic hygiene mental
hygiene so we'll take a second here
connect to that something positive that
will serve you in the present moment
whatever that means to you close your
eyes and articulate your intention to
yourself
go ahead and repeat your intention to
yourself honoring the power of word the
power of thought and we'll take a nice
deep breath in confirming it considering
it already done already so and on the
exhale open your eyes press into the
palms and we'll slowly rise up okay so
now we're going to move to your desk
chair I figure every dorm has a bed and
a little runway to walk in and of course
a desk and chair and even if you're not
in a dorm room if you're you know just
in a confined space or this also maybe
be good if you're traveling find the
chair in the room I'm going to use my
built-in bench to be my chair and we'll
come to sit at it just kind of at the
edge place where we can feel like we
have a fighting chance sitting up tall
so even if you're not quite sitting up
straight yet find a place where you feel
most supported so sometimes in the back
of the chair we lean against the back
like this in the middle of the chair
we're kind of collapsing so come on to
the edge I will just take a second here
to roll up through the spine find that
length from the crown of the head to the
tip of the tailbone loop the shoulders
forward up and back see if you can find
the full range of motion here and then
we're just going to kind of swim to
reverse one shoulder and then the other
it's kind of silly one but close your
eyes to get into the sensations here and
then when you feel satisfied we'll roll
up through the spine again lift the
right leg and cross the right ankle over
the top of the left eye okay so take a
second here to make sure that you've
maintained this nice lift from the crown
of the head to the tip of the table and
it's the first thing to go like okay
lift the leg so let's see if we can keep
this nice and long my friends great
imagine the top of your right thigh bone
melting
down and away and I'm going to keep a
little brightness in my right foot and
what I mean by that is I'm not just
letting it go Lacs here soft but maybe
pressing into the ball joint of that big
toe maybe pressing into the heel is
finding a little bit of energy in the
foot okie-doke take a deep breath in
here and exhale on your next breath in
I'm going to inhale reach the arms up
imagine lifting from this area from the
armpit chest so we're lifting up then
everyone draw your belly and lower belly
especially draws in and we breathe don't
hold your breath here spread the
fingertips again imagine the top of that
right thigh bone drawing down so I have
a lot of opposition here I have this
lift up but also this grounding down
maybe through the shoulder blades
through the foot through the top of the
right thigh take a deep breath in and
then exhale gently we're going to lean
it forward there's going to be a little
different for everyone okay so we might
start off here and already feel that
stretch in the hip and so we might just
chill here with awareness through the
fingertips every part of the body nice
and awake we might be able to go a
little bit further and let the arms
drape gently at our sides and let and
let the weight of the head gently come
down chin to chest
notice I'm maintaining that brightness
in the foot here I'm breathing into the
back of the neck soft fingertips
wherever you are sweet and then we tuck
the chin to the chest we pressed down
through our sit bones in the chair and
we slowly roll up finishing with a nice
loop of the shoulders and then we
release take it to the other side again
check in with that line crown of the
head to the tip of the tailbone nice and
long as we cross the left ankle over the
top of the right foot find that
brightness again just kind of do a
little bit of a body scan and that's a
good note in general especially if
you're new to yoga is each time we come
into these postures
do a little scan right so we're not just
trying to do the poses but have an
experience so what our yoga is all about
okay find that lift and iron take a deep
breath in and let it out once again
we're going to reach the fingertips all
the way up stay here for a couple
breaths just finding that opposition so
the reason I say is stay here for a
couple breaths is at first we're going
to be like okay inhale
okay exhale so Indy I'll find the space
take your time fine a lot of space
between the ears and shoulders draw the
lower belly in and then we'll take it
down again we might just rest here
breathing into the outer edge of that
left hip keeping an integrity in that
left foot and the spine I might bring
the arms to drape gently at my sides as
I allow the spine to round the chin to
come to the chest and the weight of the
head to relax over breathe my friends
tuck your chin into your chest press
down through the sit bones and again
we'll roll it up finishing with a nice
loop of the shoulders and then we'll
release both feet back down also so if
you're in a chair now you can grab the
outer edge of the chair with your left
hand or if you don't have an edge and
then you're going to be doing more if
you don't have an arm so if you have an
arm you can grab the arm of the chair
here if you have an edge you can grab
the edge and you're going to be doing a
little bit more core strength if that
did not make sense to you and didn't
make sense to me either
then just follow me here we go so
keeping this integrity here lower belly
in heart lifting I'm going to reach my
right fingertips all the way up and over
I'm going to press into the bench here
since I don't have an edge of a chair
but find something to kind of ground and
then nice and easy I'm going to find a
little side body stretch hearts going to
want to collapse here I'm going to keep
the heart open we're going to come into
a side angle stretch here on our mats or
on the floor in a second so take a
second to breathe through the side body
and keep that kind of spiraling motion
of the chest of the heart up take a deep
breath in careful not to collapse in the
neck here but lengthen lots of integrity
remembering the neck is an extension of
the spine and then we'll melt it all the
way through grab ahold the opposite arm
chair or press down through the palm
stay grounded through your left sit bone
as we check in with the left side body
can careful not to collapse in the neck
here extend through the crown of the
head spiral your heart up towards the
sky arm doesn't have to be straight here
again I'm going for sensation rather
than shape and on an exhale melt it back
to Center okay last thing here I'm going
to spread my feet a little bit wider and
I'm going to let it all hang y'all okay
so just like I did before I'm going to
kind of swim my shoulders and I'm going
to let my fingertips come between and
I'm going to allow my spine to round my
chin to come to my chest and I'm going
to breathe into the back body here I can
grab the elbows here and you might
notice here we're going to stay here
couple breaths you might notice that
after a couple breaths you begin to
release a little bit more into this
shape like you didn't even realize you
were holding in the neck and shoulders
so really give it some nice juicy
exhales
one more inhale feel the skin of the
back stretch a lot an exhale won't
release press into the feet to come up
chin to chest lots of integrity as we
roll it up stacking the spine traveling
up and finishing again with a nice loop
of the shoulders
open chest open heart confidence yes
cool let's come to standing okay so if
you have rolled out our yoga mat come to
the head of your mat if you've rolled
out a towel come to the top of your
towel or if you are just in a clean
space and ready to rock and roll let's
come to a nice Mountain Pose so I figure
in a tight space we have kind of a
little alleyway to work with and so
that's we're going to play with today so
we can kind of take up space internally
but not externally so let's take a nice
deep breath in filling the lungs and
exhale feel that nice grounding through
the soles of the feet the ball joint of
the big toe ball joint the pinky toe in
the back two corners of the heels heel I
like to imagine that line tracking all
four corners of the feet
take a deep breath in reach the
fingertips forward knees soften here
notice up and back volcano pose tailbone
lengthens down so I move from here to
tailbone lengthening down I loop the
shoulders I find the space between the
ears and the tops of the shoulders I
spread my fingertips I draw my lower
belly in I breathe here kind of knitting
the lower ribcage together
one more breath lift your heart and on
an exhale soft knees again we'll bring
the palms together as we bow forward
through the midline again not taking up
a lot of space here it's an asana feet
flush together or hip width apart take a
couple breaths here to just find some
movement stretch it out
relax the weight of the head over great
bend your knees as generously as you
need to here
great fingertips come to the outer edges
of the feet we step the right foot back
into our runners lunge inhale loop the
shoulders look forward let your chest
find open heart radiates forward really
spike that right heel towards the back
and then we'll plant the palms for a
downward facing dog
peddle the feet here work your dog then
we'll step the right foot up into our
lunge same thing here breathe and we'll
plant the palms and step it to plank in
your plank draw the toes together today
heels really reach towards the back
navel draws up I loop my shoulders away
from my ears and I'm going to stay here
for five breaths so you can always lower
the knees cross the ankles and check it
out this way make sure you're pressing
up and out of the palms
lots of upward energy pressing up and
out of the palms up through the arms we
breathe we hug the inner thighs together
we really spike the heels towards the
back wall we spread the shoulder blades
left to right and then everyone don't
forget about your neck and nice long
extension of the spine take one more
breath and then exhale draw your navel
up and we send it back downward facing
dog bend the knees pedal the feet cool
then from here we're gonna walk the toes
in towards the centerline careful not to
take up too much space we inhale lift
the right leg just a little bit and then
we're going to draw the right knee all
the way up and into our lunge I'm going
to spiral that back foot planting the
left heel and really charging that inner
thigh here great I'm going to bend my
right knee and slowly lift my heart up
peel my hip creases back and then I'm
not going to collapse my weight here but
I'm going to gently bring my right
forearm to the top of that right thigh
and walk mine out a little bit and
breathe gazes down can find a little bit
of movement I'm lengthening my tailbone
down here
great I can stay here or I can inhale
send the left fingertips up opening up
through the front body but still
grounding grounding shoulder blades down
and together grounding through the outer
edge of that back foot great release the
left fingertips down now I'm going to
trace the line on my side body here past
behind the ear and now send it towards
the front so before I was going straight
up toward the sky now I'm going to open
my chest open my heart and slowly send
it towards my right toes the tendency is
to collapse here so keep the heart
lifted lower belly drawing in legs are
strong full body experience here full
body strengthener awesome inhale in as
you exhale press into that front leg
bring the ends to the waistline and then
we'll switch to the other side nice
strong legs here find your foundation
tailbone lengthens down and here we go
first bringing left forearm to the top
of that thigh now if we start right away
collapsing into that there's just no way
to get out so make sure you keep this
integrity that we've been chatting about
back foots nice and strong inhale open
up through the right wing I have to
actively lengthen my tailbone down and
draw my navel in lower ribcage comes
together and down and again making sure
that I'm not just hanging in the neck
but lots of integrity from the crown to
the tail great release that send the
right fingertips behind the ear now now
I'm imagining a nice beautiful long line
from my right fingertips all the way
through the outer edge of my back foot
breathe
and then slowly I'm going to inhale in
exhale press into that left foot now
turn both toes in bring the hands to the
waistline and then heel-toe heel-toe my
feet back into center okay so now we're
going to come back to the floor or the
bed even and we're going to check in
with our core and then send our bodies
and minds and souls into a little
relaxation pose okay which is very
important so don't skip that part but
before we get there we're going to come
up nice and tall through the heart again
loop the shoulders find that integrity
and then we have a couple options here
if you're on a cushy if you're on a
cushy bed then you might just come to
here we're going to lift the legs up the
weight of the body is going to sink into
the cushiness and we're going to do
everything we can to keep the heart
lifted notice my hands are behind the
thighs here and now before anyone even
moves any step further just check in
with the upper back check in with that
heart center if you will see if you can
loop the shoulders and find that lift in
the heart long beautiful neck lower
ribcage just knitting in navels drawing
in and we're breathing
great from here we can stay here we
might release the fingertips towards the
outer edges of the feet and breathe here
in and now great straighten the right
leg if you're still with me inhale in
and now back to Center
left leg you can stay here - no problem
lifting the heart straighten the left
leg in and out here we come back to
Center one more breath we can inhale
straighten both legs now as we lift the
heart maybe or maybe we stay bent or
maybe we're going to a low boat because
we rock and we're Pilate stars so find
what feels good here just checking with
the core all of us anything goes and
then we'll bring the fingertips behind
the thighs bring the soles of the feet
together and come to lie flat on the bag
so I have my pillow here so the
important thing is to just kind of get
the abdominal x' a little bit of a
wake-up call a little bit of love there
for the back ok we have other videos
that are all about the core but for now
just just a quick check in soles of the
feet come together we take the hands to
the belly and we literally give it a
little pet take a deep breath in and
then we exhale out so don't skip this
this relaxation is kind of a chance for
all the nutrients of our practice to
come together for our mind to get a
little bit of vineyard trance as well
making space for fresh thought knowledge
new opportunity and you join you love so
make sure you give a nice good exhale
here letting go
you can stay here in reclined cobblers
butterfly soup Tabata con Olsen as we
call it in sanskrit or you can extend
both legs out long come to your side I
brought with me this was a present I
brought figure this would be the episode
where this might be appropriate if you
have a blankie from home or something
that makes you feel good a very dear
friend gave me this ridiculous Snuggie
so something can up to ridiculous things
on it once okay
the point is get comfortable ya'll it's
not homework it's shavasana so I know
I'm going to regret this so have a laugh
on me and know that relaxation isn't
always like all shanti zen i mean if you
live in a dorm room chances are this
you're not going to hear the Zen rock
garden bells call you and say it's time
for yoga or if you have kids or you know
come on every scenario there's
distractions so as you come into this
relaxation pose embrace the distractions
just know that all that matters is this
quick moment with you and your breath
even if it's just two breaths before you
have to get up and get back to it make
sure you take this time for yourself and
we can start together by taking a nice
full breath in maybe a big gratitude
breath and a nice long exhale out
gratitude for showing up and doing the
work gratitude for this connection that
you and I are making here through this
video gratitude for all the lovely
things in our life as well as the
challenges and distractions you might
take a second here to remember your
intention
and just choose to enjoy the moment for
what it is
after a couple breaths you can stay here
too and maybe press the spacebar or
pause this video and chill out here as
long as you like otherwise after a
couple breaths well gently hug the knees
into the chest
rock on to our side just like we did
before and then press on up and get to
the rest of your day okay so that was
talking with my Snuggie okay so that was
a sequence that we can do in a dorm room
or if you're way past college not like
me then this is a great sequence to do
in a just a tight space I remember this
feeling of like I can't do yoga at home
or my home practice sucks because I
don't have the space to do it in so now
there's no excuse I do know that feeling
of wanting a clean private spacious yoga
room I mean trust me no one understands
more than me but now you have no excuse
let's give it a try and see how it goes
okay have a great rest of your day
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next time namaste
you