hi everyone and welcome to yoga with

Adriene I am Adriene and today I'm in

beautiful Beaumont Texas and I mean that

it's a beautiful gorgeous day here in

the southeast at Texas and I am on a

road trip and so I'm offering a side

body sequence today which is fantastic

if you're traveling and your body just

feels crumpled at the end of a long road

trip or even on a plane it brings a

little spaciousness to the entire body

and you can do it on your hotel room

floor or the truck stop or in the

airport or in a beautiful Botanical

Garden so Google your tatical Gardens

wherever you're at hop on the mat and

let's learn side bodies sequence

okay I'm going to come into a nice

cross-legged position to start letting

my sit bones root down through the

ground and just taking a second on your

own to roll up through the spine already

kind of establishing that we are going

to take some time here for ourselves to

check in with the body find what feels

good so that we don't really worry about

the goal or the pose but just focus on

the process of the experience okay a

couple loops of the shoulders here

anything you think you might need to

just check in

and then slowly I'll lift and lengthen

from the crown of the head to the tip of

the tailbone I'll hug my navel in

towards my spine just coming into

integrity in the torso so I'm not just

collapsing into my bones but I'm really

drawing up from the pelvic floor

whatever that means to you kind of

plugging in tops of the thighs or

drawing down as the heart lifts up

inhale take your left fingertips bring

them to the side and then I'll take my

right palm turn it up and on a breath in

reaching towards the right side of my

mat I'll think up and over so rather

than just cranking over into my side

body stretch collapsing in the left side

body kind of cranking here straining and

I'm going to think about space spacious

so reaching towards the left side excuse

me right side and then going up and over

nice and slow

first I reach up big beautiful tree

above me and then I plant the left palm

and slowly take your time go into my

side body stretch so again rather than

just getting to the goal

I'm enjoying the process which is what

our Yoga is all about is being in the

moment and enjoying the the journey

rather than the destination really

feeling the skin of the side body

stretch nice and long you're all the way

up through the fingertips enjoying the

ride right enjoying the road trip loop

the shoulders even here drawing the

shoulder blades in and together and down

lots of space between the left ear and

left shoulder so again the tendency is

going to be to collapse here and I want

to create lots of space so if that means

I don't go as far that's fine extending

through the crown of the head sit bones

still rooted down really breathing into

the side body lastly this is very

important I'm going to inhale spiral my

heart towards the sky so even if it

doesn't make a big move intentionally

intentionally my intention is to open

the chest

if this puts a little strain on the neck

I can still keep my gaze softened down

and rotate the heart up towards the sky

take a deep breath in inhale reach

through the right fingertips draw your

left shoulder away from your left ear

nice and long and then on an exhale I'll

float it back now right fingertips come

to the mat I inhale flip the left palm

up I'm spiraling in the shoulder here so

this is reminding me to drop that

shoulder blade in I reach towards the

left side and then slowly transition up

and when I'm ready planting the right

palm now and slowly nice and easy going

into my side stretch

so really enjoying the sensation can

feel the skin on my left side body

stretching nice and long I'm pressing up

and out of the outer edges of the feet

keeping the lower body still awake and

grounded as I move into my side stretch

now you can experiment here everyone's

different you can reach your right

fingertips further away for a little

extra space maybe it feels better to

have this here to remind you to keep

space in the right side body so just

checking in to each his own

nice long smooth deep breaths here

making sure that we take a second to

check in with that heart center

spiraling it up towards in my case the

beautiful clouds inhale in soft in the

face sit bones rooted reach the left

fingertips and on an exhale we come back

to Center nice tune easy breezy loop the

shoulders

I already feel good hmm

then I take my palms and dive dive into

the water dive onto all fours

you

okay best in most beautiful Mountain

Pose plugging into the earth spreading

the toes drawing energy up through the

arches of the feet tucking the pelvis in

we inhale open the palms so finding this

nice rotation in the shoulders lift your

heart and reach it up creating lots of

space so the mind is a very powerful

tool so as you're going through this

again consider how you get there not

just the landing like a really enjoying

even something as simple as this then

I'll take the right palm and grab the

left wrist same thing is when I was in

the seated posture I'm going to think up

and over as I move into my side body

stretch so I'm going to inhale think up

and exhale keeping the heels all four

corners of the feet actually rooted

strong but really pressing down through

those heels as I slowly move towards the

right now I tap intended I'm like

tending to close my eyes here because I

really rather than cranking into the

posture I want you to kind of tap into

the sensations here so yes we're doing

yoga yes we're creating space yes I'm in

a beautiful botanical garden but I want

to enjoy every moment so enjoying the

transition here I can feel my skin

stretching on the side body then I check

in with my shoulders just kind of going

through my checklist creating more space

staying nice and soft in the face

relaxing the area between your two

eyebrows keep the right side body

nice and long so no collapse here take

one more deep breath in as you spiral

your heart towards the heavens and then

exhale we'll come back to Center Shh

volcano spreading the palms wide take a

deep breath here as you lift the heart

make sure to tuck the pelvis and taking

the left palm to the right wrist think

up as you exhale we go over same thing

here so don't hold here don't feel

suspended we are pressing up and out of

the earth then drawing energy up through

the arches of the feet the inner thighs

taking my actions from my Mountain Pose

integrating them here in my side stretch

one more deep breath in as I spiral my

heart towards this beautiful tree above

me and then exhale like a back to centre

of volcano pose inhales read the palms

nice and wide and then exhale we float

the fingertips down Shh take a deep

breath loop the shoulders letting the

blood come back to the fingertips

and then softening in the knees I inhale

to reach it up again okay so I'm gonna

pedal the feet out just a little bit and

then slowly walk up the center getting a

little bit of flexibility in the feet

just kind of checking in right no wasted

moment on the mat if you only have ten

minutes to do something then let's make

the best I roll up slowly bending the

knees generously bringing the belly to

the thighs and then nothing fancy here

just a nice little rack ball roll up

just like we did in sixth grader arts

class when I arrived I'll just loop the

shoulders a couple times and then come

into my best and most beautiful mountain

pose or Tadasana taking a second to look

down at the feet if you need to coming

into the body from the arches of the

feet drawing energy up through the inner

thighs all the way up the center channel

up and out through the crown of the head

heart lifting here pelvis tucked I

inhale reach my fingertips left to right

really reaching extending beyond my mat

reaching I'm reaching towards some more

kids surprise and some trees so finding

that lift in the heart here and again

it's like it this is what you make it it

could just be like hanging in my bones

like this is yoga or you can like come

into a Titanic style like

full body awareness couple breaths here

then inhale continue the journey up

fingertips reaching towards the heavens

here I'll take the right palm grab the

left wrist and same thing as before

thinking up and over I'm going inhale

think up and exhale over nice and slow

we're not collapsing in the right side

body but keeping this nice and lifted so

what that means is you might not go as

far because I'm totally collapsing here

but we have more space a couple nice

long deep breaths here still drawing

energy up from the arches of the feet

I'm spiraling my heart towards the sky

shoulder blades in together and down

pelvis is tucked inhale in and exhale

slowly we come back to Center volcano

reaching fingertips up shoulder blades

dropping in almost said squeezing

shouldn't say that hugging my navel in

towards my spine don't squeeze

especially if you just had brunch like I

did good brunch here in Beaumont inhale

reach up through the fingertips and same

thing on the other side taking the left

palm now grabbing the right wrist think

up and over so lots of space here we're

creating space inhale reach up exhale

think about not collapsing in the left

side body here keep the pelvis tucked to

support your body then we take a couple

beautiful breaths here spiraling the

chest up towards the sky the tendency is

going to be this so keep drawing up

that's why we went into Tadasana first

it's like to build that integrity in the

body where you just feel kind of like

Superman for a second really supporting

your own weight so that we come into

this side stretch we

kind of have all our ducks in alignment

inhale and reach and exhale back to

centre volcanoes spread the fingertips

take a deep breath in look up and exhale

float it down Shh loop the shoulders a

couple times

ok so now I'm going to take a walk up

towards the front edge of my map we can

keep feet hip-width apart or now we can

start to experiment by bringing the feet

together maybe keeping just a little bit

of space between the heels soft in the

knees today I'm going inhale reach the

fingertips left to right to come up nice

long stretch tucking the pelvis hugging

the navel in towards the spine and

exhale soften in the knees as you come

forward

take a second here forward fold

and then stepping the left leg back

runners lunge take a second here to find

a nice wide base loop the shoulders

forward up and back just kind of going

through your checklist kind of working

out all the kinks so rather than trying

to master the pose right again we're

just using it as an opportunity to check

in with the bots especially if you've

been traveling okay

so inhale heart radiates forward just

kind of creating a little bit of space

here on the exhale I plant the palms

step it back downward facing dog just

one breath cycle here as I pedal the

feet kind of keep it moving

waking the body up and then I step the

left leg up into my lunge and same thing

on the opposite side here just kind of

checking in breathing not really

worrying about mastering the asana per

se but using this as an opportunity like

I said to just check in with the body if

you peeling that left hip crease back

inhale shine your heart forward so when

I say heart radiates forward I'm just

using that as an opportunity to say find

space from the crown of the head the tip

the tailbone so if you're like heart

radiates forward what the huh okay

looking up planting the palms stepping

it back same thing one breath cycle here

nice and long in and out

and then here I go walking the left toes

to the center dropping that heel I'll

inhale slide the sole the right foot up

nice and loose here in the ankles and

then slowly stepping it up back to my

lunge this time I plant the back foot

bring the hands to the waistline from my

foundation nice and strong I press into

the feet and lift up from my sternum my

heart yeah

tops of the thighs are rolling out and

down so left thigh bones kind of peeling

out kind of opening through the inner

thigh top of the right thigh bone going

to the right side I take a second here

to each his own to just kind of feel

grounded in the posture there's no rush

making sure I can see my front big toe

here and making sure that this knee is

stacked directly over the ankle press

into the outer edge everyone right now

take your beautiful eyes and look at the

outer edge of your back foot make sure

that there is a where a certain

awareness kind of pressing into that

outer edge as we go into this next

posture hands back to the waistline here

found already use this as a reminder to

tuck the pelvis inhale lift and lengthen

through the spine and exhale I'm gonna

soften here by bringing my right elbow

to the top of the thigh

but I'm not going to collapse my weight

into it that's the first tendency and

then it's kind of hard to get back from

there so stay lifted stay lengthened

from here almost like a ballerina would

you know like they have such strength

from here to here some strong muscle

man's watching this going like ballerina

what not muscle men do ballot every yeah

let's bring the right elbow to the top

of the thigh

from here before I even get this hand

involved I'm going to this is what I've

been practicing spiral my heart up

towards the sky now the thing that's

keeping me grounded here is the outer

edge of that back foot I'm going to take

my left fingertips now reach them behind

the ear here

just so I know a nice line to move on

here reaching all the way eventually up

past the crown of the head all the while

maintaining this opening in the heart so

again the tendency is to like collapse

here and actually instead of bringing an

awareness into the deep muscles we could

even injure ourselves you know so take

your time and let's have some integrity

in our lines so right now I'm imagining

a beautiful line from my fingertips all

the way to the outer edge of that back

foot lots of space here imagine that the

top of your right ear is being pulled

towards the front of your mat so the

tendency is to be here we're wanted

wanting to create lots of space I'm

using everything that I kind of came

into contact with in my Mountain Pose

tucking the pelvis lifting the heart

drawing energy up from the arches of the

feet I can draw a line with my nose up

towards the sky here nice and long

pressing

to the outer edge of that back foot and

then I'm in exhale I'll slowly soften

towards the front toes by bringing the

belly to the top of the thigh bringing

the fingertips back to the mat pivoting

on that back foot and stepping it back

downward facing dog

okay we're almost done balancing it out

on the other side

dropping the right heel press up and out

of the palms as you inhale slide the

sole of the left foot up nice and easy

breezy so again I just I want us to get

out of this place we're like waiting

like okay yeah what next Adrienne can't

breathe

so I want you I want to be I want to

guide you but I want you to feel free to

be like checking in in this posture okay

let's step that leg up same thing on the

other side

planting the back foot

stacking my funding hands to the

waistline inhale lift up from the heart

as you press into the feet

take a look get that outer edge of the

back foot make sure that it gets a

little love a little awareness as we go

into our posture sinking in tucking the

pelvis inhale lift and lengthen through

the crown of the head and exhale left

elbow to the top of the thigh make sure

you can see that left big toe heart

begins to spiral up in every like

transition here you can enjoy so we stop

worrying about the goal so much and

enjoy the process the journey that's a

great tool for life sheesh heart

spiraling up towards the beautiful sky

and inhale reaching right fingertips now

behind the ear all the while I'm

pressing into the outer edge of that

back foot as I reach up and then going

through my checklist letting it evolve

here and everyone will be different so

just kind of checking in with the

reality of your posture making sure that

we're all breathing tucking the pelvis

drawing energy up from the arches of the

feet 110 percent full-body experience

here so no body part left behind it's

all one part right inhale we can draw a

line with the nose up as the heart

spirals gosh there's a beautiful tree

above me shoulder blades in together and

down one more deep breath in when you

feel satisfied with control with ease

float it back belly to the top of the

thigh first finger tips choose and that

we plant the palms you can step it back

to downward dog and add a vinyasa here

if you if you know what I'm talking

about or we'll just come slowly to all

fours bring the two big toes together

and back where we started

extended Child's Pose you can take a

couple of nice long deep breaths here

okay so that was a side body stretch

sequence which is like I said perfect if

you're on the road if you're traveling

either in a car in a plane or just kind

of getting that crumpled feeling in the

body it's a great little sequence to

bring space it's also good in the

morning and if you're curious why I'm in

Beaumont then please visit my blog for

all the juicy details have had a

wonderful time here it's starting to

rain so we better wrap it up but even if

you aren't able to go on a road trip go

on a road trip on your mat remember just

a couple minutes on the mat goes a long

way focus on the experience rather than

the goal and remember to find what feels

good subscribe to the channel if you

haven't already leave comments questions

below and I'll see you next time namaste

you