Travel Yoga: Side Body Sequence

Travel Yoga: Side Body Sequence


Hi everyone, and welcome to Yoga with Adriene.
I am Adriene and today I am in beautiful Beaumont, Texas and I mean that.
It’s a beautiful gorgeous day here in the southeast side of Texas. And I
am on a road trip, 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 at a truck
stop or at the airport. Or in a beautiful botanical garden, so Google your
botanical gardens wherever you’re at. Hop on the mat and let’s learn side body 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’re 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 or the experience,
okay? 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
are 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
into left side here, straining, mm-hmm. I’m going to think about space, spacious. So reaching towards the right side, 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 journey rather than the destination. Really feeling the skin of the side body stretch,
nice and long here 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. 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 my intention is to open the chest. If this puts a little strain on the neck,
I can still keep my gaze soft and 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 and 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 then when I’m ready planting
the right palm now and slowly, nice and easy, going into my side
stretch. So really enjoying the sensation, could feel
the skin on my left side body stretching nice and long. And 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 is 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 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, hip bones
rooted, reach the left fingertips and exhale, we come back to center,
nice and easy breezy. Loop the shoulders. I already feel good. And I take my palms and dive into the water.
Dive into all fours. Okay. Best and 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 landings.
Really enjoying even something simple as this. Then I’ll take the
right palm and grab the left wrist. Same thing as when I was in the seated posture,
I’m going to think up and over as I move into my side body stretch.
I’m going to inhale, think up. And exhale. Keeping the heels, all four corners
of the feet actually really rooted strong but really pressing down through
those heels as I slowly move towards the right. Now I’m tending to close my eyes here because
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 and 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.
Volcano, spreading the palms wide, take a deep breath here, as you lift
the heart make sure to tuck the pelvis. Then taking the left palm to the right
wrist, think up. And 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 and 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 the beautiful tree above me, then exhale, I come
back to center. Volcano pose, inhale. Spread the palms nice and wide. And then exhale,
we float the fingertips down. 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, I’m going to pedal the feet out just
a little bit and then slowly walk up to center. Feeling a little 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 ragdoll roll up just like we did in sixth grade theater arts
class. When I arrive I’ll just loop the shoulders a couple of 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, arm reaching towards
some more kids, surprise, and some trees. So finding that lift in the heart
here, and again, this is what you make it. It could be just hanging in my
bones like this is yoga, or you can come into it Titanic style, like ah! 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 to 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. Couple
nice long deep breaths here, still drawing energy up from the arches
of the feet and spiraling my heart towards the sky. Shoulder blades in together and down, pelvis
tucked, inhale in and exhale, slowly we come back to center, volcano, reaching
fingertips up shoulder blades dropping in. I almost said squeezing.
I 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, same
thing on the other side. Taking the left palm now, grabbing the right
wrist, thinking 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 and 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, to build that integrity
in the body where you just feel kind of like superman for a second, supporting
your own weight. So that we come into this side stretch, we kind
of have all our ducks in alignment. Inhale in, reach. And exhale back to center,
volcano, spread the fingertips, take a deep breath in, look up
and exhale, float it down. Loop the shoulders a couple times. Okay, so now I’m going to take a walk up towards
the front of my mat. We can keep feet hips width apart, or now we
can start to experiment by bringing the feet together, maybe just keeping
a little bit of space in the heels. Soft in the knees today, I’m going to 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, runner’s
lunge. Take a second here to find a nice wide base, loop the shoulders
up and back, just going through your checklist working through all the kinks.
So rather than trying to master the pose, right, we’re just using it
as an opportunity to check in with the bod, 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 then the same thing on the opposite side here. Just kind of checking
in, breathing, not really worrying about mastering the asana per say,
but using this as an opportunity like I said to just check in with
the body. Maybe peeling that left hip crease back. Inhale, shine your heart forward. So when
I say heart radiate forward, I’m just using that as an opportunity to say find
space, from the crown of the head to the tip of the tailbone. So if you’re
like heart radiate forward, what the hell? 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 of the right foot up. Nice and loose
here in the ankle 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, the heart. Yeah. Tops of the thighs
are rolling out and down so left thigh bone’s kind of peeling out, up
and 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 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’s a certain awareness sort of pressing into that outer edge as we
go into this next posture. Hands back to the waistline here, [inaudible
00:16:30] all ready, use this as a reminder to tuck the pelvis. Inhale,
lengthen through the spine, and exhale. I’m going to 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, they have such strength from here
to here. Some strong muscle man’s watching this going “Ballerina? What?”
Muscle men do ballet, yeah. Let’s bring the right elbow to the top of
thigh. From here, before I even get this hand involved I’m going to, and 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 nice line to move on here.
Reaching all the way eventually 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 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 into the outer edge of that back
foot. And then on an 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 and out of the palms, as
you inhale slide the sole of the left foot up, nice and easy breezy. Again,
I want to get us out of this place where we’re waiting, like okay, yeah,
what next, Adriene? Can’t breathe. So 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 front knee, hands to
the waistline, inhale, lift up from the heart as you press into the feet.
Take a look at 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 that you can see that
left big toe. Heart begins to spiral up and every 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. Heart spiraling
and inhale, reaching right fingertips 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. 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 through the arches of the feet. 110% full
body experience, 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 thighs first, fingertips
to the mat. We plant the palms, you can step it down to downward dog
and out of vinyasa here 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. 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 or on a plane, just kind of getting that crumpled
feeling in the body. It’s a great little sequence to bring space. Also good
in the morning. And if you’re curious why I’m in Beaumont,
check out my blog for all the juicy details. I’ve 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. So subscribe to the channel
if you haven’t already, leave comments, questions below and I’ll see you
next time. Namaste.