WEBVTT 00:00:00.030 --> 00:00:01.829 hey everyone and welcome to yoga with 00:00:01.829 --> 00:00:04.200 Adriene I am Adriene and today we have a 00:00:04.200 --> 00:00:07.049 sequence for the dorm room by request 00:00:07.049 --> 00:00:09.630 this is a sequence that you can do in 00:00:09.630 --> 00:00:12.840 any tight cramped space we're going to 00:00:12.840 --> 00:00:15.900 use a bed or a yoga mat and a chair I 00:00:15.900 --> 00:00:18.750 brought a couple of props with me as 00:00:18.750 --> 00:00:20.520 well so you might want to stick around 00:00:20.520 --> 00:00:22.740 so you can see me in my new sexy dorm 00:00:22.740 --> 00:00:25.560 room yoga outfit later okay let's get to 00:00:25.560 --> 00:00:41.640 it okay so you can begin the sequence on 00:00:41.640 --> 00:00:44.070 your bed your twin bed or whatever bed 00:00:44.070 --> 00:00:45.450 you have I'm just imagining a dorm room 00:00:45.450 --> 00:00:47.520 or if you've already laid your mat out 00:00:47.520 --> 00:00:49.739 on the ground then you can come flat on 00:00:49.739 --> 00:00:50.879 your back so we have a couple options 00:00:50.879 --> 00:00:53.610 you can be on the mat or on your bed I 00:00:53.610 --> 00:00:56.309 brought a pillow here to simulate a bed 00:00:56.309 --> 00:00:59.370 just in case you're on your beddy-bye 00:00:59.370 --> 00:01:02.609 and didn't think ahead here I'm going to 00:01:02.609 --> 00:01:05.790 move my mic seamless okay when you come 00:01:05.790 --> 00:01:08.159 flat on my back here oh yeah that's nice 00:01:08.159 --> 00:01:10.200 and I'm just going to start by hugging 00:01:10.200 --> 00:01:13.530 my knees into my chest yeah so it can 00:01:13.530 --> 00:01:16.100 really feel my lower back just feeling 00:01:16.100 --> 00:01:18.930 yummy supported either on the cushiony 00:01:18.930 --> 00:01:23.369 bed or on the firm floor if you don't 00:01:23.369 --> 00:01:25.409 have a yoga mat in your space you can 00:01:25.409 --> 00:01:28.229 just roll down a towel roll down roll 00:01:28.229 --> 00:01:30.840 out a towel and that works fine too so 00:01:30.840 --> 00:01:34.950 you're not on the carpet okay take a 00:01:34.950 --> 00:01:36.750 second to point and flex the feet and 00:01:36.750 --> 00:01:39.090 relax the shoulders down just waking up 00:01:39.090 --> 00:01:43.909 the body maybe closing my eyes here and 00:01:43.909 --> 00:01:46.950 coming into the present moment by taking 00:01:46.950 --> 00:01:50.220 a nice deep breath in and a nice long 00:01:50.220 --> 00:01:55.140 exhale out two more like that deep 00:01:55.140 --> 00:01:59.369 inhale in through the nose and go ahead 00:01:59.369 --> 00:02:00.689 and let it out through the mouth the 00:02:00.689 --> 00:02:02.839 lips 00:02:03.429 --> 00:02:08.598 one more deep inhale and exhale 00:02:08.598 --> 00:02:14.420 completely nice keep the right knee 00:02:14.420 --> 00:02:16.849 hugging into the chest and we'll extend 00:02:16.849 --> 00:02:20.330 the left leg out up and then slowly 00:02:20.330 --> 00:02:23.629 lower it down nice long leg here you can 00:02:23.629 --> 00:02:25.220 let it hover for just a second here as 00:02:25.220 --> 00:02:26.870 you squeeze the right knee in towards 00:02:26.870 --> 00:02:28.940 the heart towards the chin and then go 00:02:28.940 --> 00:02:31.549 ahead and relax it down we're breathing 00:02:31.549 --> 00:02:33.680 into the left side here breathing into 00:02:33.680 --> 00:02:36.110 that left hip crease we're squeezing the 00:02:36.110 --> 00:02:38.000 right knee up towards the chest 00:02:38.000 --> 00:02:40.760 towards the chin and then once again I 00:02:40.760 --> 00:02:42.940 can point and flex that right ankle 00:02:42.940 --> 00:02:45.650 rotate it one way than the other I'm 00:02:45.650 --> 00:02:47.060 bringing a little bit of brightness to 00:02:47.060 --> 00:02:50.019 this left foot here as I breathe 00:02:50.019 --> 00:02:52.129 relaxing the shoulders soldiers we want 00:02:52.129 --> 00:02:53.810 to come up here especially if you've 00:02:53.810 --> 00:02:57.500 been studying working a lot or anything 00:02:57.500 --> 00:02:59.090 having to do with the shoulders coming 00:02:59.090 --> 00:03:00.739 forward which is almost everything in 00:03:00.739 --> 00:03:02.900 our culture so make sure at all times 00:03:02.900 --> 00:03:04.220 during this practice we're kind of 00:03:04.220 --> 00:03:07.910 reminding ourselves to relax to create 00:03:07.910 --> 00:03:11.450 space between the ears and shoulders one 00:03:11.450 --> 00:03:14.269 more deep breath in here I'm going to 00:03:14.269 --> 00:03:17.000 cross it over right knee gently moves 00:03:17.000 --> 00:03:19.940 across the body towards the left edge of 00:03:19.940 --> 00:03:22.400 your mat or bed we can hook the right 00:03:22.400 --> 00:03:24.470 foot here if you like if it happens 00:03:24.470 --> 00:03:25.880 naturally it's kind of nice to hook it 00:03:25.880 --> 00:03:27.889 there otherwise you can just let it let 00:03:27.889 --> 00:03:31.609 it be free and then I'm gently opening 00:03:31.609 --> 00:03:33.560 up through my right arm here through my 00:03:33.560 --> 00:03:35.780 right wing breathing into the armpit 00:03:35.780 --> 00:03:41.200 chest and just finding that breath again 00:03:51.870 --> 00:03:55.670 one more deep inhale in exhale 00:03:55.670 --> 00:03:59.220 completely and then rock it on back to 00:03:59.220 --> 00:03:59.879 Center 00:03:59.879 --> 00:04:02.280 squeeze both knees up in towards the 00:04:02.280 --> 00:04:03.830 chest again interlace the fingertips 00:04:03.830 --> 00:04:05.940 whether you're on the mat or the bed 00:04:05.940 --> 00:04:07.830 this will feel nice here in between 00:04:07.830 --> 00:04:10.080 we're going to inhale in exhale draw the 00:04:10.080 --> 00:04:12.720 navel down tailbone up and then lift 00:04:12.720 --> 00:04:15.380 gently nose to knees again make sure 00:04:15.380 --> 00:04:18.228 shoulders are melting down and away 00:04:18.228 --> 00:04:21.389 follow and away a little bit of 00:04:21.389 --> 00:04:24.030 awareness in my feet just spreading 00:04:24.030 --> 00:04:26.450 awareness through the whole body here 00:04:26.450 --> 00:04:29.340 committing to the time that we've taken 00:04:29.340 --> 00:04:31.500 to be with our practice and be with our 00:04:31.500 --> 00:04:35.010 bodies and then we'll gently release it 00:04:35.010 --> 00:04:38.040 back down send the right leg up squeeze 00:04:38.040 --> 00:04:39.360 the left knee in towards the chest 00:04:39.360 --> 00:04:42.570 towards the heart and then slowly we 00:04:42.570 --> 00:04:46.800 lower down checking and with the body in 00:04:46.800 --> 00:04:48.570 each transition I call it getting your 00:04:48.570 --> 00:04:49.050 money's worth 00:04:49.050 --> 00:04:51.750 so not really ignoring how we get in and 00:04:51.750 --> 00:04:54.060 out of things but considering that part 00:04:54.060 --> 00:04:56.370 of the practice - now I'm breathing 00:04:56.370 --> 00:04:58.620 sending some awareness into the front of 00:04:58.620 --> 00:05:02.550 that right hip crease I might find a 00:05:02.550 --> 00:05:04.229 little movement in the left ankle left 00:05:04.229 --> 00:05:06.469 foot 00:05:13.210 --> 00:05:16.280 maybe you press into the head lift the 00:05:16.280 --> 00:05:17.780 chest draw your shoulder blades in 00:05:17.780 --> 00:05:19.340 together and down if you still feel like 00:05:19.340 --> 00:05:20.900 the shoulders are creeping up on your 00:05:20.900 --> 00:05:23.030 ear loops and then when you're ready 00:05:23.030 --> 00:05:25.910 let's take the hands and gently guide 00:05:25.910 --> 00:05:31.070 the knee across into our twist opening 00:05:31.070 --> 00:05:33.440 up through the left wing here and soften 00:05:33.440 --> 00:05:36.590 through the feet breathe into the left 00:05:36.590 --> 00:05:44.750 armpit chest notice I'm using my right 00:05:44.750 --> 00:05:46.880 palm to gently guide the outer edge of 00:05:46.880 --> 00:05:49.580 my left leg down that's sometimes nice 00:05:49.580 --> 00:05:51.140 to use the power of touch just go a 00:05:51.140 --> 00:06:02.120 little bit deeper hey follow your breath 00:06:02.120 --> 00:06:06.140 nice full deep inhale in and on the 00:06:06.140 --> 00:06:07.970 exhale we'll melt it back to Center 00:06:07.970 --> 00:06:10.400 bring the soles of the feet to your bed 00:06:10.400 --> 00:06:13.010 or your mat arms rest gently at your 00:06:13.010 --> 00:06:16.490 side knees point up in the air take a 00:06:16.490 --> 00:06:18.710 second to lift your sit bones lift your 00:06:18.710 --> 00:06:21.110 hips curl the tailbone under so here is 00:06:21.110 --> 00:06:22.550 it tilting down I'm going to curl it up 00:06:22.550 --> 00:06:27.340 and under and again find that like nice 00:06:27.490 --> 00:06:30.430 what's the word I'm looking for 00:06:30.430 --> 00:06:34.370 flush nice flush sensation with the 00:06:34.370 --> 00:06:36.590 lower back okay and I'm just going to 00:06:36.590 --> 00:06:39.159 take a breath here 00:06:42.110 --> 00:06:44.160 and then I'm gently going to windshield 00:06:44.160 --> 00:06:47.220 wiper the legs to the right side of the 00:06:47.220 --> 00:06:49.319 bed or the mat if there's a wall here 00:06:49.319 --> 00:06:52.080 and you can't quite get over and shift 00:06:52.080 --> 00:06:53.669 your hips over so you can do this on 00:06:53.669 --> 00:06:56.400 your bed and I'm going to gently draw my 00:06:56.400 --> 00:06:58.710 left knee down towards the bottom right 00:06:58.710 --> 00:07:00.840 corner of my mat or my bed so I'm 00:07:00.840 --> 00:07:02.190 breathing in to the front of that hip 00:07:02.190 --> 00:07:05.160 crease again arms are resting gently at 00:07:05.160 --> 00:07:08.130 your sides another option would be 00:07:08.130 --> 00:07:10.970 either maybe interlace behind the head 00:07:10.970 --> 00:07:15.720 chill out here let the breath expand so 00:07:15.720 --> 00:07:17.819 let the breath really be the movement 00:07:17.819 --> 00:07:20.639 here as we find stillness what I mean by 00:07:20.639 --> 00:07:21.930 that is we're not just kind of waiting 00:07:21.930 --> 00:07:24.150 with the sensation but we're breathing 00:07:24.150 --> 00:07:26.520 and on the inhale we can feel the skin 00:07:26.520 --> 00:07:29.069 of the body this the muscles all that 00:07:29.069 --> 00:07:32.789 connective tissue move with the breath 00:07:32.789 --> 00:07:39.150 to come out I'll gently rock back onto 00:07:39.150 --> 00:07:41.250 the soles of my feet and then send it to 00:07:41.250 --> 00:07:46.979 the other side this time I'm intending 00:07:46.979 --> 00:07:49.979 the right knee down towards the bottom 00:07:49.979 --> 00:07:52.440 left corner of my bed or bottom left 00:07:52.440 --> 00:07:56.120 corner of the mat breathe 00:08:03.630 --> 00:08:06.250 opening up these muscles here long 00:08:06.250 --> 00:08:08.140 through the front body so great after 00:08:08.140 --> 00:08:11.620 being you know crumpled up at a desk or 00:08:11.620 --> 00:08:20.410 just on the go poly your breath back to 00:08:20.410 --> 00:08:24.820 center and then we'll come into a little 00:08:24.820 --> 00:08:27.940 fetal position here on either side just 00:08:27.940 --> 00:08:31.270 taking a second here in transition to 00:08:31.270 --> 00:08:33.640 feel good finding that curve in the 00:08:33.640 --> 00:08:35.559 spine as we hug the knees up towards the 00:08:35.559 --> 00:08:36.659 heart 00:08:36.659 --> 00:08:40.150 take a couple reps here and it's here 00:08:40.150 --> 00:08:42.789 today that we might set our intention so 00:08:42.789 --> 00:08:44.169 you might just be playing possum if 00:08:44.169 --> 00:08:45.580 somebody walks into your dorm like I'm 00:08:45.580 --> 00:08:48.130 sleeping but in our practice today we're 00:08:48.130 --> 00:08:50.110 not just pretending to be asleep we'll 00:08:50.110 --> 00:08:52.510 take a second to maybe even bring the 00:08:52.510 --> 00:08:54.640 palms together here if you like namaste 00:08:54.640 --> 00:08:58.390 or hands interlace or just relaxing as 00:08:58.390 --> 00:09:00.340 we take a second here to set an 00:09:00.340 --> 00:09:04.300 intention or connect to a current mantra 00:09:04.300 --> 00:09:06.340 or current goal in your life I always 00:09:06.340 --> 00:09:08.640 say in my classes it's never too late to 00:09:08.640 --> 00:09:10.960 reconnect with New Year's resolutions 00:09:10.960 --> 00:09:14.590 why not so the time on our mat is to 00:09:14.590 --> 00:09:16.810 stretch increase flexibility builds 00:09:16.810 --> 00:09:18.910 strength toll in the body but also to do 00:09:18.910 --> 00:09:21.130 a little energetic hygiene mental 00:09:21.130 --> 00:09:22.950 hygiene so we'll take a second here 00:09:22.950 --> 00:09:25.240 connect to that something positive that 00:09:25.240 --> 00:09:26.640 will serve you in the present moment 00:09:26.640 --> 00:09:29.440 whatever that means to you close your 00:09:29.440 --> 00:09:33.460 eyes and articulate your intention to 00:09:33.460 --> 00:09:35.880 yourself 00:09:47.880 --> 00:09:49.740 go ahead and repeat your intention to 00:09:49.740 --> 00:09:52.500 yourself honoring the power of word the 00:09:52.500 --> 00:10:00.149 power of thought and we'll take a nice 00:10:00.149 --> 00:10:02.220 deep breath in confirming it considering 00:10:02.220 --> 00:10:04.680 it already done already so and on the 00:10:04.680 --> 00:10:07.139 exhale open your eyes press into the 00:10:07.139 --> 00:10:13.680 palms and we'll slowly rise up okay so 00:10:13.680 --> 00:10:16.589 now we're going to move to your desk 00:10:16.589 --> 00:10:18.839 chair I figure every dorm has a bed and 00:10:18.839 --> 00:10:21.810 a little runway to walk in and of course 00:10:21.810 --> 00:10:25.470 a desk and chair and even if you're not 00:10:25.470 --> 00:10:27.089 in a dorm room if you're you know just 00:10:27.089 --> 00:10:30.029 in a confined space or this also maybe 00:10:30.029 --> 00:10:32.339 be good if you're traveling find the 00:10:32.339 --> 00:10:33.990 chair in the room I'm going to use my 00:10:33.990 --> 00:10:36.720 built-in bench to be my chair and we'll 00:10:36.720 --> 00:10:39.360 come to sit at it just kind of at the 00:10:39.360 --> 00:10:41.940 edge place where we can feel like we 00:10:41.940 --> 00:10:43.680 have a fighting chance sitting up tall 00:10:43.680 --> 00:10:46.139 so even if you're not quite sitting up 00:10:46.139 --> 00:10:49.019 straight yet find a place where you feel 00:10:49.019 --> 00:10:50.639 most supported so sometimes in the back 00:10:50.639 --> 00:10:51.899 of the chair we lean against the back 00:10:51.899 --> 00:10:53.880 like this in the middle of the chair 00:10:53.880 --> 00:10:56.100 we're kind of collapsing so come on to 00:10:56.100 --> 00:10:59.069 the edge I will just take a second here 00:10:59.069 --> 00:11:02.009 to roll up through the spine find that 00:11:02.009 --> 00:11:03.660 length from the crown of the head to the 00:11:03.660 --> 00:11:07.110 tip of the tailbone loop the shoulders 00:11:07.110 --> 00:11:13.949 forward up and back see if you can find 00:11:13.949 --> 00:11:19.079 the full range of motion here and then 00:11:19.079 --> 00:11:20.220 we're just going to kind of swim to 00:11:20.220 --> 00:11:24.470 reverse one shoulder and then the other 00:11:24.470 --> 00:11:29.430 it's kind of silly one but close your 00:11:29.430 --> 00:11:33.300 eyes to get into the sensations here and 00:11:33.300 --> 00:11:35.459 then when you feel satisfied we'll roll 00:11:35.459 --> 00:11:37.709 up through the spine again lift the 00:11:37.709 --> 00:11:40.410 right leg and cross the right ankle over 00:11:40.410 --> 00:11:45.750 the top of the left eye okay so take a 00:11:45.750 --> 00:11:47.550 second here to make sure that you've 00:11:47.550 --> 00:11:49.620 maintained this nice lift from the crown 00:11:49.620 --> 00:11:50.910 of the head to the tip of the table and 00:11:50.910 --> 00:11:52.319 it's the first thing to go like okay 00:11:52.319 --> 00:11:55.740 lift the leg so let's see if we can keep 00:11:55.740 --> 00:11:59.370 this nice and long my friends great 00:11:59.370 --> 00:12:01.110 imagine the top of your right thigh bone 00:12:01.110 --> 00:12:01.660 melting 00:12:01.660 --> 00:12:04.480 down and away and I'm going to keep a 00:12:04.480 --> 00:12:06.280 little brightness in my right foot and 00:12:06.280 --> 00:12:07.990 what I mean by that is I'm not just 00:12:07.990 --> 00:12:10.900 letting it go Lacs here soft but maybe 00:12:10.900 --> 00:12:12.640 pressing into the ball joint of that big 00:12:12.640 --> 00:12:15.670 toe maybe pressing into the heel is 00:12:15.670 --> 00:12:17.950 finding a little bit of energy in the 00:12:17.950 --> 00:12:21.790 foot okie-doke take a deep breath in 00:12:21.790 --> 00:12:27.070 here and exhale on your next breath in 00:12:27.070 --> 00:12:30.210 I'm going to inhale reach the arms up 00:12:30.210 --> 00:12:32.620 imagine lifting from this area from the 00:12:32.620 --> 00:12:35.050 armpit chest so we're lifting up then 00:12:35.050 --> 00:12:37.150 everyone draw your belly and lower belly 00:12:37.150 --> 00:12:39.850 especially draws in and we breathe don't 00:12:39.850 --> 00:12:42.070 hold your breath here spread the 00:12:42.070 --> 00:12:44.590 fingertips again imagine the top of that 00:12:44.590 --> 00:12:46.240 right thigh bone drawing down so I have 00:12:46.240 --> 00:12:47.710 a lot of opposition here I have this 00:12:47.710 --> 00:12:50.830 lift up but also this grounding down 00:12:50.830 --> 00:12:52.830 maybe through the shoulder blades 00:12:52.830 --> 00:12:55.150 through the foot through the top of the 00:12:55.150 --> 00:12:59.380 right thigh take a deep breath in and 00:12:59.380 --> 00:13:01.780 then exhale gently we're going to lean 00:13:01.780 --> 00:13:02.980 it forward there's going to be a little 00:13:02.980 --> 00:13:05.050 different for everyone okay so we might 00:13:05.050 --> 00:13:07.570 start off here and already feel that 00:13:07.570 --> 00:13:10.330 stretch in the hip and so we might just 00:13:10.330 --> 00:13:12.820 chill here with awareness through the 00:13:12.820 --> 00:13:15.880 fingertips every part of the body nice 00:13:15.880 --> 00:13:20.110 and awake we might be able to go a 00:13:20.110 --> 00:13:22.360 little bit further and let the arms 00:13:22.360 --> 00:13:24.820 drape gently at our sides and let and 00:13:24.820 --> 00:13:27.160 let the weight of the head gently come 00:13:27.160 --> 00:13:29.160 down chin to chest 00:13:29.160 --> 00:13:31.450 notice I'm maintaining that brightness 00:13:31.450 --> 00:13:35.320 in the foot here I'm breathing into the 00:13:35.320 --> 00:13:41.320 back of the neck soft fingertips 00:13:41.320 --> 00:13:46.270 wherever you are sweet and then we tuck 00:13:46.270 --> 00:13:48.430 the chin to the chest we pressed down 00:13:48.430 --> 00:13:50.050 through our sit bones in the chair and 00:13:50.050 --> 00:13:52.690 we slowly roll up finishing with a nice 00:13:52.690 --> 00:13:55.570 loop of the shoulders and then we 00:13:55.570 --> 00:13:58.240 release take it to the other side again 00:13:58.240 --> 00:14:00.160 check in with that line crown of the 00:14:00.160 --> 00:14:01.450 head to the tip of the tailbone nice and 00:14:01.450 --> 00:14:04.240 long as we cross the left ankle over the 00:14:04.240 --> 00:14:05.500 top of the right foot find that 00:14:05.500 --> 00:14:06.880 brightness again just kind of do a 00:14:06.880 --> 00:14:09.940 little bit of a body scan and that's a 00:14:09.940 --> 00:14:11.950 good note in general especially if 00:14:11.950 --> 00:14:13.660 you're new to yoga is each time we come 00:14:13.660 --> 00:14:15.160 into these postures 00:14:15.160 --> 00:14:17.079 do a little scan right so we're not just 00:14:17.079 --> 00:14:20.139 trying to do the poses but have an 00:14:20.139 --> 00:14:24.100 experience so what our yoga is all about 00:14:24.100 --> 00:14:28.420 okay find that lift and iron take a deep 00:14:28.420 --> 00:14:33.550 breath in and let it out once again 00:14:33.550 --> 00:14:34.870 we're going to reach the fingertips all 00:14:34.870 --> 00:14:36.009 the way up stay here for a couple 00:14:36.009 --> 00:14:38.230 breaths just finding that opposition so 00:14:38.230 --> 00:14:39.490 the reason I say is stay here for a 00:14:39.490 --> 00:14:40.750 couple breaths is at first we're going 00:14:40.750 --> 00:14:41.740 to be like okay inhale 00:14:41.740 --> 00:14:44.980 okay exhale so Indy I'll find the space 00:14:44.980 --> 00:14:48.699 take your time fine a lot of space 00:14:48.699 --> 00:14:50.079 between the ears and shoulders draw the 00:14:50.079 --> 00:14:57.009 lower belly in and then we'll take it 00:14:57.009 --> 00:15:01.410 down again we might just rest here 00:15:03.420 --> 00:15:05.529 breathing into the outer edge of that 00:15:05.529 --> 00:15:09.040 left hip keeping an integrity in that 00:15:09.040 --> 00:15:12.160 left foot and the spine I might bring 00:15:12.160 --> 00:15:14.379 the arms to drape gently at my sides as 00:15:14.379 --> 00:15:17.920 I allow the spine to round the chin to 00:15:17.920 --> 00:15:19.420 come to the chest and the weight of the 00:15:19.420 --> 00:15:27.149 head to relax over breathe my friends 00:15:32.370 --> 00:15:34.840 tuck your chin into your chest press 00:15:34.840 --> 00:15:36.730 down through the sit bones and again 00:15:36.730 --> 00:15:39.070 we'll roll it up finishing with a nice 00:15:39.070 --> 00:15:43.600 loop of the shoulders and then we'll 00:15:43.600 --> 00:15:46.540 release both feet back down also so if 00:15:46.540 --> 00:15:48.250 you're in a chair now you can grab the 00:15:48.250 --> 00:15:50.710 outer edge of the chair with your left 00:15:50.710 --> 00:15:54.040 hand or if you don't have an edge and 00:15:54.040 --> 00:15:56.860 then you're going to be doing more if 00:15:56.860 --> 00:15:58.060 you don't have an arm so if you have an 00:15:58.060 --> 00:15:59.200 arm you can grab the arm of the chair 00:15:59.200 --> 00:16:01.240 here if you have an edge you can grab 00:16:01.240 --> 00:16:02.590 the edge and you're going to be doing a 00:16:02.590 --> 00:16:04.870 little bit more core strength if that 00:16:04.870 --> 00:16:06.310 did not make sense to you and didn't 00:16:06.310 --> 00:16:07.030 make sense to me either 00:16:07.030 --> 00:16:09.670 then just follow me here we go so 00:16:09.670 --> 00:16:11.710 keeping this integrity here lower belly 00:16:11.710 --> 00:16:13.810 in heart lifting I'm going to reach my 00:16:13.810 --> 00:16:16.510 right fingertips all the way up and over 00:16:16.510 --> 00:16:17.800 I'm going to press into the bench here 00:16:17.800 --> 00:16:18.910 since I don't have an edge of a chair 00:16:18.910 --> 00:16:21.370 but find something to kind of ground and 00:16:21.370 --> 00:16:24.340 then nice and easy I'm going to find a 00:16:24.340 --> 00:16:27.370 little side body stretch hearts going to 00:16:27.370 --> 00:16:28.600 want to collapse here I'm going to keep 00:16:28.600 --> 00:16:31.750 the heart open we're going to come into 00:16:31.750 --> 00:16:34.180 a side angle stretch here on our mats or 00:16:34.180 --> 00:16:35.980 on the floor in a second so take a 00:16:35.980 --> 00:16:37.510 second to breathe through the side body 00:16:37.510 --> 00:16:40.570 and keep that kind of spiraling motion 00:16:40.570 --> 00:16:43.390 of the chest of the heart up take a deep 00:16:43.390 --> 00:16:44.890 breath in careful not to collapse in the 00:16:44.890 --> 00:16:47.160 neck here but lengthen lots of integrity 00:16:47.160 --> 00:16:49.900 remembering the neck is an extension of 00:16:49.900 --> 00:16:52.690 the spine and then we'll melt it all the 00:16:52.690 --> 00:16:54.940 way through grab ahold the opposite arm 00:16:54.940 --> 00:16:56.830 chair or press down through the palm 00:16:56.830 --> 00:16:58.870 stay grounded through your left sit bone 00:16:58.870 --> 00:17:03.510 as we check in with the left side body 00:17:07.890 --> 00:17:10.230 can careful not to collapse in the neck 00:17:10.230 --> 00:17:12.179 here extend through the crown of the 00:17:12.179 --> 00:17:13.980 head spiral your heart up towards the 00:17:13.980 --> 00:17:15.359 sky arm doesn't have to be straight here 00:17:15.359 --> 00:17:18.030 again I'm going for sensation rather 00:17:18.030 --> 00:17:24.299 than shape and on an exhale melt it back 00:17:24.299 --> 00:17:28.020 to Center okay last thing here I'm going 00:17:28.020 --> 00:17:31.920 to spread my feet a little bit wider and 00:17:31.920 --> 00:17:34.500 I'm going to let it all hang y'all okay 00:17:34.500 --> 00:17:36.900 so just like I did before I'm going to 00:17:36.900 --> 00:17:39.809 kind of swim my shoulders and I'm going 00:17:39.809 --> 00:17:42.630 to let my fingertips come between and 00:17:42.630 --> 00:17:45.419 I'm going to allow my spine to round my 00:17:45.419 --> 00:17:48.390 chin to come to my chest and I'm going 00:17:48.390 --> 00:17:52.950 to breathe into the back body here I can 00:17:52.950 --> 00:17:57.330 grab the elbows here and you might 00:17:57.330 --> 00:17:58.530 notice here we're going to stay here 00:17:58.530 --> 00:17:59.760 couple breaths you might notice that 00:17:59.760 --> 00:18:01.440 after a couple breaths you begin to 00:18:01.440 --> 00:18:04.080 release a little bit more into this 00:18:04.080 --> 00:18:07.110 shape like you didn't even realize you 00:18:07.110 --> 00:18:09.290 were holding in the neck and shoulders 00:18:09.290 --> 00:18:11.850 so really give it some nice juicy 00:18:11.850 --> 00:18:14.418 exhales 00:18:24.940 --> 00:18:28.220 one more inhale feel the skin of the 00:18:28.220 --> 00:18:31.790 back stretch a lot an exhale won't 00:18:31.790 --> 00:18:33.740 release press into the feet to come up 00:18:33.740 --> 00:18:36.080 chin to chest lots of integrity as we 00:18:36.080 --> 00:18:39.890 roll it up stacking the spine traveling 00:18:39.890 --> 00:18:42.680 up and finishing again with a nice loop 00:18:42.680 --> 00:18:43.550 of the shoulders 00:18:43.550 --> 00:18:46.990 open chest open heart confidence yes 00:18:46.990 --> 00:18:51.950 cool let's come to standing okay so if 00:18:51.950 --> 00:18:53.780 you have rolled out our yoga mat come to 00:18:53.780 --> 00:18:55.070 the head of your mat if you've rolled 00:18:55.070 --> 00:18:56.600 out a towel come to the top of your 00:18:56.600 --> 00:18:59.420 towel or if you are just in a clean 00:18:59.420 --> 00:19:02.330 space and ready to rock and roll let's 00:19:02.330 --> 00:19:08.060 come to a nice Mountain Pose so I figure 00:19:08.060 --> 00:19:10.130 in a tight space we have kind of a 00:19:10.130 --> 00:19:11.900 little alleyway to work with and so 00:19:11.900 --> 00:19:15.380 that's we're going to play with today so 00:19:15.380 --> 00:19:17.630 we can kind of take up space internally 00:19:17.630 --> 00:19:19.970 but not externally so let's take a nice 00:19:19.970 --> 00:19:22.820 deep breath in filling the lungs and 00:19:22.820 --> 00:19:25.490 exhale feel that nice grounding through 00:19:25.490 --> 00:19:28.010 the soles of the feet the ball joint of 00:19:28.010 --> 00:19:29.900 the big toe ball joint the pinky toe in 00:19:29.900 --> 00:19:32.570 the back two corners of the heels heel I 00:19:32.570 --> 00:19:37.310 like to imagine that line tracking all 00:19:37.310 --> 00:19:38.500 four corners of the feet 00:19:38.500 --> 00:19:41.030 take a deep breath in reach the 00:19:41.030 --> 00:19:43.400 fingertips forward knees soften here 00:19:43.400 --> 00:19:46.970 notice up and back volcano pose tailbone 00:19:46.970 --> 00:19:49.340 lengthens down so I move from here to 00:19:49.340 --> 00:19:51.620 tailbone lengthening down I loop the 00:19:51.620 --> 00:19:53.630 shoulders I find the space between the 00:19:53.630 --> 00:19:55.160 ears and the tops of the shoulders I 00:19:55.160 --> 00:19:57.650 spread my fingertips I draw my lower 00:19:57.650 --> 00:20:01.610 belly in I breathe here kind of knitting 00:20:01.610 --> 00:20:04.450 the lower ribcage together 00:20:04.450 --> 00:20:08.660 one more breath lift your heart and on 00:20:08.660 --> 00:20:10.400 an exhale soft knees again we'll bring 00:20:10.400 --> 00:20:12.710 the palms together as we bow forward 00:20:12.710 --> 00:20:15.200 through the midline again not taking up 00:20:15.200 --> 00:20:18.710 a lot of space here it's an asana feet 00:20:18.710 --> 00:20:21.680 flush together or hip width apart take a 00:20:21.680 --> 00:20:23.930 couple breaths here to just find some 00:20:23.930 --> 00:20:26.170 movement stretch it out 00:20:26.170 --> 00:20:29.750 relax the weight of the head over great 00:20:29.750 --> 00:20:31.280 bend your knees as generously as you 00:20:31.280 --> 00:20:33.490 need to here 00:20:33.490 --> 00:20:36.279 great fingertips come to the outer edges 00:20:36.279 --> 00:20:38.049 of the feet we step the right foot back 00:20:38.049 --> 00:20:40.510 into our runners lunge inhale loop the 00:20:40.510 --> 00:20:43.000 shoulders look forward let your chest 00:20:43.000 --> 00:20:47.020 find open heart radiates forward really 00:20:47.020 --> 00:20:49.059 spike that right heel towards the back 00:20:49.059 --> 00:20:52.929 and then we'll plant the palms for a 00:20:52.929 --> 00:20:55.740 downward facing dog 00:20:55.740 --> 00:21:04.270 peddle the feet here work your dog then 00:21:04.270 --> 00:21:05.710 we'll step the right foot up into our 00:21:05.710 --> 00:21:14.350 lunge same thing here breathe and we'll 00:21:14.350 --> 00:21:17.649 plant the palms and step it to plank in 00:21:17.649 --> 00:21:19.630 your plank draw the toes together today 00:21:19.630 --> 00:21:22.200 heels really reach towards the back 00:21:22.200 --> 00:21:24.880 navel draws up I loop my shoulders away 00:21:24.880 --> 00:21:26.950 from my ears and I'm going to stay here 00:21:26.950 --> 00:21:28.990 for five breaths so you can always lower 00:21:28.990 --> 00:21:31.480 the knees cross the ankles and check it 00:21:31.480 --> 00:21:34.270 out this way make sure you're pressing 00:21:34.270 --> 00:21:35.710 up and out of the palms 00:21:35.710 --> 00:21:38.890 lots of upward energy pressing up and 00:21:38.890 --> 00:21:41.350 out of the palms up through the arms we 00:21:41.350 --> 00:21:43.029 breathe we hug the inner thighs together 00:21:43.029 --> 00:21:44.980 we really spike the heels towards the 00:21:44.980 --> 00:21:47.020 back wall we spread the shoulder blades 00:21:47.020 --> 00:21:48.880 left to right and then everyone don't 00:21:48.880 --> 00:21:50.919 forget about your neck and nice long 00:21:50.919 --> 00:21:53.350 extension of the spine take one more 00:21:53.350 --> 00:21:56.919 breath and then exhale draw your navel 00:21:56.919 --> 00:21:58.600 up and we send it back downward facing 00:21:58.600 --> 00:22:04.240 dog bend the knees pedal the feet cool 00:22:04.240 --> 00:22:05.620 then from here we're gonna walk the toes 00:22:05.620 --> 00:22:07.539 in towards the centerline careful not to 00:22:07.539 --> 00:22:09.370 take up too much space we inhale lift 00:22:09.370 --> 00:22:11.679 the right leg just a little bit and then 00:22:11.679 --> 00:22:12.820 we're going to draw the right knee all 00:22:12.820 --> 00:22:15.399 the way up and into our lunge I'm going 00:22:15.399 --> 00:22:18.549 to spiral that back foot planting the 00:22:18.549 --> 00:22:20.860 left heel and really charging that inner 00:22:20.860 --> 00:22:24.220 thigh here great I'm going to bend my 00:22:24.220 --> 00:22:26.409 right knee and slowly lift my heart up 00:22:26.409 --> 00:22:29.320 peel my hip creases back and then I'm 00:22:29.320 --> 00:22:30.909 not going to collapse my weight here but 00:22:30.909 --> 00:22:32.169 I'm going to gently bring my right 00:22:32.169 --> 00:22:33.840 forearm to the top of that right thigh 00:22:33.840 --> 00:22:38.820 and walk mine out a little bit and 00:22:38.820 --> 00:22:43.720 breathe gazes down can find a little bit 00:22:43.720 --> 00:22:45.309 of movement I'm lengthening my tailbone 00:22:45.309 --> 00:22:46.690 down here 00:22:46.690 --> 00:22:49.639 great I can stay here or I can inhale 00:22:49.639 --> 00:22:53.659 send the left fingertips up opening up 00:22:53.659 --> 00:22:56.419 through the front body but still 00:22:56.419 --> 00:22:58.909 grounding grounding shoulder blades down 00:22:58.909 --> 00:23:01.009 and together grounding through the outer 00:23:01.009 --> 00:23:04.789 edge of that back foot great release the 00:23:04.789 --> 00:23:06.739 left fingertips down now I'm going to 00:23:06.739 --> 00:23:09.529 trace the line on my side body here past 00:23:09.529 --> 00:23:11.869 behind the ear and now send it towards 00:23:11.869 --> 00:23:13.279 the front so before I was going straight 00:23:13.279 --> 00:23:15.379 up toward the sky now I'm going to open 00:23:15.379 --> 00:23:18.349 my chest open my heart and slowly send 00:23:18.349 --> 00:23:23.839 it towards my right toes the tendency is 00:23:23.839 --> 00:23:25.460 to collapse here so keep the heart 00:23:25.460 --> 00:23:28.279 lifted lower belly drawing in legs are 00:23:28.279 --> 00:23:31.729 strong full body experience here full 00:23:31.729 --> 00:23:37.099 body strengthener awesome inhale in as 00:23:37.099 --> 00:23:41.259 you exhale press into that front leg 00:23:41.259 --> 00:23:44.389 bring the ends to the waistline and then 00:23:44.389 --> 00:23:47.029 we'll switch to the other side nice 00:23:47.029 --> 00:23:48.729 strong legs here find your foundation 00:23:48.729 --> 00:23:52.789 tailbone lengthens down and here we go 00:23:52.789 --> 00:23:56.089 first bringing left forearm to the top 00:23:56.089 --> 00:24:00.289 of that thigh now if we start right away 00:24:00.289 --> 00:24:02.179 collapsing into that there's just no way 00:24:02.179 --> 00:24:04.159 to get out so make sure you keep this 00:24:04.159 --> 00:24:06.309 integrity that we've been chatting about 00:24:06.309 --> 00:24:10.249 back foots nice and strong inhale open 00:24:10.249 --> 00:24:13.669 up through the right wing I have to 00:24:13.669 --> 00:24:16.190 actively lengthen my tailbone down and 00:24:16.190 --> 00:24:18.889 draw my navel in lower ribcage comes 00:24:18.889 --> 00:24:23.119 together and down and again making sure 00:24:23.119 --> 00:24:24.859 that I'm not just hanging in the neck 00:24:24.859 --> 00:24:27.799 but lots of integrity from the crown to 00:24:27.799 --> 00:24:33.739 the tail great release that send the 00:24:33.739 --> 00:24:35.989 right fingertips behind the ear now now 00:24:35.989 --> 00:24:38.479 I'm imagining a nice beautiful long line 00:24:38.479 --> 00:24:40.609 from my right fingertips all the way 00:24:40.609 --> 00:24:42.940 through the outer edge of my back foot 00:24:42.940 --> 00:24:45.940 breathe 00:24:52.900 --> 00:24:55.630 and then slowly I'm going to inhale in 00:24:55.630 --> 00:24:58.240 exhale press into that left foot now 00:24:58.240 --> 00:25:01.420 turn both toes in bring the hands to the 00:25:01.420 --> 00:25:05.080 waistline and then heel-toe heel-toe my 00:25:05.080 --> 00:25:11.110 feet back into center okay so now we're 00:25:11.110 --> 00:25:14.020 going to come back to the floor or the 00:25:14.020 --> 00:25:16.360 bed even and we're going to check in 00:25:16.360 --> 00:25:18.670 with our core and then send our bodies 00:25:18.670 --> 00:25:21.070 and minds and souls into a little 00:25:21.070 --> 00:25:23.050 relaxation pose okay which is very 00:25:23.050 --> 00:25:24.910 important so don't skip that part but 00:25:24.910 --> 00:25:25.929 before we get there we're going to come 00:25:25.929 --> 00:25:28.150 up nice and tall through the heart again 00:25:28.150 --> 00:25:31.920 loop the shoulders find that integrity 00:25:32.309 --> 00:25:34.420 and then we have a couple options here 00:25:34.420 --> 00:25:37.390 if you're on a cushy if you're on a 00:25:37.390 --> 00:25:41.050 cushy bed then you might just come to 00:25:41.050 --> 00:25:43.510 here we're going to lift the legs up the 00:25:43.510 --> 00:25:44.679 weight of the body is going to sink into 00:25:44.679 --> 00:25:46.570 the cushiness and we're going to do 00:25:46.570 --> 00:25:48.160 everything we can to keep the heart 00:25:48.160 --> 00:25:52.330 lifted notice my hands are behind the 00:25:52.330 --> 00:25:55.179 thighs here and now before anyone even 00:25:55.179 --> 00:25:57.309 moves any step further just check in 00:25:57.309 --> 00:25:59.160 with the upper back check in with that 00:25:59.160 --> 00:26:01.960 heart center if you will see if you can 00:26:01.960 --> 00:26:05.050 loop the shoulders and find that lift in 00:26:05.050 --> 00:26:09.820 the heart long beautiful neck lower 00:26:09.820 --> 00:26:12.610 ribcage just knitting in navels drawing 00:26:12.610 --> 00:26:17.639 in and we're breathing 00:26:21.570 --> 00:26:24.040 great from here we can stay here we 00:26:24.040 --> 00:26:25.600 might release the fingertips towards the 00:26:25.600 --> 00:26:28.210 outer edges of the feet and breathe here 00:26:28.210 --> 00:26:35.380 in and now great straighten the right 00:26:35.380 --> 00:26:37.320 leg if you're still with me inhale in 00:26:37.320 --> 00:26:40.600 and now back to Center 00:26:40.600 --> 00:26:43.240 left leg you can stay here - no problem 00:26:43.240 --> 00:26:45.490 lifting the heart straighten the left 00:26:45.490 --> 00:26:49.810 leg in and out here we come back to 00:26:49.810 --> 00:26:51.880 Center one more breath we can inhale 00:26:51.880 --> 00:26:53.710 straighten both legs now as we lift the 00:26:53.710 --> 00:26:56.080 heart maybe or maybe we stay bent or 00:26:56.080 --> 00:26:57.550 maybe we're going to a low boat because 00:26:57.550 --> 00:27:00.370 we rock and we're Pilate stars so find 00:27:00.370 --> 00:27:02.350 what feels good here just checking with 00:27:02.350 --> 00:27:06.810 the core all of us anything goes and 00:27:06.810 --> 00:27:09.040 then we'll bring the fingertips behind 00:27:09.040 --> 00:27:11.650 the thighs bring the soles of the feet 00:27:11.650 --> 00:27:14.970 together and come to lie flat on the bag 00:27:14.970 --> 00:27:19.660 so I have my pillow here so the 00:27:19.660 --> 00:27:20.980 important thing is to just kind of get 00:27:20.980 --> 00:27:23.170 the abdominal x' a little bit of a 00:27:23.170 --> 00:27:24.730 wake-up call a little bit of love there 00:27:24.730 --> 00:27:27.160 for the back ok we have other videos 00:27:27.160 --> 00:27:29.620 that are all about the core but for now 00:27:29.620 --> 00:27:33.160 just just a quick check in soles of the 00:27:33.160 --> 00:27:34.810 feet come together we take the hands to 00:27:34.810 --> 00:27:36.280 the belly and we literally give it a 00:27:36.280 --> 00:27:39.400 little pet take a deep breath in and 00:27:39.400 --> 00:27:42.970 then we exhale out so don't skip this 00:27:42.970 --> 00:27:45.370 this relaxation is kind of a chance for 00:27:45.370 --> 00:27:46.870 all the nutrients of our practice to 00:27:46.870 --> 00:27:50.440 come together for our mind to get a 00:27:50.440 --> 00:27:54.030 little bit of vineyard trance as well 00:27:54.030 --> 00:27:59.710 making space for fresh thought knowledge 00:27:59.710 --> 00:28:04.630 new opportunity and you join you love so 00:28:04.630 --> 00:28:08.410 make sure you give a nice good exhale 00:28:08.410 --> 00:28:13.620 here letting go 00:28:13.620 --> 00:28:17.520 you can stay here in reclined cobblers 00:28:17.520 --> 00:28:20.070 butterfly soup Tabata con Olsen as we 00:28:20.070 --> 00:28:23.430 call it in sanskrit or you can extend 00:28:23.430 --> 00:28:26.000 both legs out long come to your side I 00:28:26.000 --> 00:28:29.750 brought with me this was a present I 00:28:29.750 --> 00:28:32.580 brought figure this would be the episode 00:28:32.580 --> 00:28:34.470 where this might be appropriate if you 00:28:34.470 --> 00:28:37.320 have a blankie from home or something 00:28:37.320 --> 00:28:39.990 that makes you feel good a very dear 00:28:39.990 --> 00:28:46.010 friend gave me this ridiculous Snuggie 00:28:46.370 --> 00:28:49.950 so something can up to ridiculous things 00:28:49.950 --> 00:28:51.780 on it once okay 00:28:51.780 --> 00:28:55.260 the point is get comfortable ya'll it's 00:28:55.260 --> 00:28:59.400 not homework it's shavasana so I know 00:28:59.400 --> 00:29:03.600 I'm going to regret this so have a laugh 00:29:03.600 --> 00:29:07.770 on me and know that relaxation isn't 00:29:07.770 --> 00:29:10.440 always like all shanti zen i mean if you 00:29:10.440 --> 00:29:12.809 live in a dorm room chances are this 00:29:12.809 --> 00:29:15.420 you're not going to hear the Zen rock 00:29:15.420 --> 00:29:18.780 garden bells call you and say it's time 00:29:18.780 --> 00:29:23.490 for yoga or if you have kids or you know 00:29:23.490 --> 00:29:25.080 come on every scenario there's 00:29:25.080 --> 00:29:27.660 distractions so as you come into this 00:29:27.660 --> 00:29:30.720 relaxation pose embrace the distractions 00:29:30.720 --> 00:29:34.770 just know that all that matters is this 00:29:34.770 --> 00:29:36.330 quick moment with you and your breath 00:29:36.330 --> 00:29:38.280 even if it's just two breaths before you 00:29:38.280 --> 00:29:41.100 have to get up and get back to it make 00:29:41.100 --> 00:29:43.309 sure you take this time for yourself and 00:29:43.309 --> 00:29:46.590 we can start together by taking a nice 00:29:46.590 --> 00:29:51.690 full breath in maybe a big gratitude 00:29:51.690 --> 00:29:56.179 breath and a nice long exhale out 00:29:57.470 --> 00:30:02.340 gratitude for showing up and doing the 00:30:02.340 --> 00:30:07.200 work gratitude for this connection that 00:30:07.200 --> 00:30:08.580 you and I are making here through this 00:30:08.580 --> 00:30:12.900 video gratitude for all the lovely 00:30:12.900 --> 00:30:15.030 things in our life as well as the 00:30:15.030 --> 00:30:19.500 challenges and distractions you might 00:30:19.500 --> 00:30:21.000 take a second here to remember your 00:30:21.000 --> 00:30:23.660 intention 00:30:27.320 --> 00:30:31.139 and just choose to enjoy the moment for 00:30:31.139 --> 00:30:33.439 what it is 00:31:00.190 --> 00:31:02.680 after a couple breaths you can stay here 00:31:02.680 --> 00:31:05.020 too and maybe press the spacebar or 00:31:05.020 --> 00:31:07.000 pause this video and chill out here as 00:31:07.000 --> 00:31:09.940 long as you like otherwise after a 00:31:09.940 --> 00:31:12.820 couple breaths well gently hug the knees 00:31:12.820 --> 00:31:15.210 into the chest 00:31:15.660 --> 00:31:19.060 rock on to our side just like we did 00:31:19.060 --> 00:31:24.190 before and then press on up and get to 00:31:24.190 --> 00:31:27.190 the rest of your day okay so that was 00:31:27.190 --> 00:31:30.250 talking with my Snuggie okay so that was 00:31:30.250 --> 00:31:33.910 a sequence that we can do in a dorm room 00:31:33.910 --> 00:31:37.300 or if you're way past college not like 00:31:37.300 --> 00:31:41.080 me then this is a great sequence to do 00:31:41.080 --> 00:31:44.260 in a just a tight space I remember this 00:31:44.260 --> 00:31:47.200 feeling of like I can't do yoga at home 00:31:47.200 --> 00:31:49.390 or my home practice sucks because I 00:31:49.390 --> 00:31:52.300 don't have the space to do it in so now 00:31:52.300 --> 00:31:54.520 there's no excuse I do know that feeling 00:31:54.520 --> 00:31:57.550 of wanting a clean private spacious yoga 00:31:57.550 --> 00:32:00.310 room I mean trust me no one understands 00:32:00.310 --> 00:32:02.830 more than me but now you have no excuse 00:32:02.830 --> 00:32:06.250 let's give it a try and see how it goes 00:32:06.250 --> 00:32:08.590 okay have a great rest of your day 00:32:08.590 --> 00:32:10.510 please leave questions or comments below 00:32:10.510 --> 00:32:13.240 feel free to send me a note on Facebook 00:32:13.240 --> 00:32:15.610 join our Facebook family if you haven't 00:32:15.610 --> 00:32:20.170 already follow us on Twitter and see you 00:32:20.170 --> 00:32:23.250 next time namaste 00:32:41.190 --> 00:32:43.250 you