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 please leave questions or comments below feel free to send me a note on Facebook join our Facebook family if you haven't already follow us on Twitter and see you next time namaste you