Yoga for Small Spaces | 10 Minutes | Great for Hotel/Dorm/Post-Flight

Transcript

thank you hey y'all Nico here welcome back to my channel and if you're new here thanks for joining me I'm Nico today's video is a short sequence for small spaces so maybe you are in a dorm room or maybe you are traveling so this is a good sequence for after you get off the plane to help relieve some tension and it's also not there's also not a whole lot of poses where you have to take up a lot of space so all you need is enough area for your yoga mat and maybe even a little bit less depending on what the area is you're in so let's go ahead and get started with a little bit of breath so you can close your eyes or lower your gaze to the floor rest your hands on your knees or your legs take a deep inhale through the nose [Music] exhale out the mouth [Music] like a second deep inhale through the nose exhale out the mouth one more deep inhale through the nose and exhale at the mouth and come back to your natural breath take your right hand and plant it down on the ground beside you and let your left ear fall to your left shoulder staying just like this or gently resting the left hand on the side of the head just getting a stretch in the next space if you like you can find a gentle nod back and forth inhale exhale left hand lowers down Let the Right ear fall to the right shoulder resting here or let the lift or let the right hand rest on the side of the head finding a nod here [Music] good inhale exhale release the right hand let's come up to hands and knees for a table position hands underneath the shoulders knees underneath the hips take an inhale start to flip the tailbone upward Arch the spine lift the chin drop the belly down press into those hands exhale around the spine tuck the tailbone under bring the chin down to the chest [Laughter] inhale flip the tailbone up Arch the spine lift the chin exhale round the spine tuck the tailbone under bring the chin to the chest a couple more times inhale all right to spine with the chin exhale round [Music] heel and exhale now from here we'll bring our knees together big toes together legs together sit back towards the heels and let the arms rest alongside the legs falling over the knees for balasana child's pose be sure to keep the hips lifted if you need to you can also place a pillow or blanket underneath the hips and just melt down over the knees [Music] over here take an inhale [Music] exhale shift your weight forward come to a table position again and then from here we'll step our right foot up in between the hands and inhale the arms up for a low lunge so let that right knee be over the ankle inhale here exhale lower the left hand down extend the right arm up maybe you can look up towards this right hand take an inhale here exhale reach that right arm back behind you and look towards the back of the room if you like maybe you can bend that left knee and grab the foot it's totally optional inhale exhale release the left foot bring the hands back down to the mat step the right foot back and then from here we'll tuck our toes under lift the hips up and back forward down dog so pressing your chest towards the thighs pressing the heels towards the ground and pedal our feet out a little bit [Music] inhale exhale drop those knees back down and then we'll step the left foot up in between the hands left knee aligned over the ankle [Music] sleep the arms up coming to anjaniasana low lunge inhale exhale lower the right hand down inside of the left foot left arm extends up [Music] good inhale here exhale extend that left arm back look back towards that left hand if you like bend the right knee grab the outside of the right foot but inhale exhale release the right foot bring both hands back down inside or on either side of that front foot rather step the left foot back tuck the toes under lift the hips up and back four down dog inhale exhale drop down to the knees and extend the legs forward flexing the toes back towards you sweep the arms up inhale nice long spine exhale lead with the chest let those hands fall down on either side of the legs and just walk the fingers forward till you feel a stretch [Music] [Music] good inhale exhale roll up to a seat come to an easy seated position come in an easy pose if you can with cross legs or you can keep those legs extended to straight we'll sweep the arms up inhale interlace the fingers press the Palms away exhale twist to the right side left hand outside of right knee we can look over to the right or towards that right shoulder right fingertips pulling it towards the back of the room or a pointed behind you good inhale come back to Center exhale twist to the left hand outside of right knee left fingertips face the wall behind you look over to the left or towards that left shoulder inhale come back to Center you know like the fingers press the Palms away exhale release the hands down rest them when the legs are on the knees coming to Stillness take a deep inhale through the nose exhale out the mouth [Music] deep inhale through the nose exhale out the mouth one more deep inhale through the nose exhale out the mouth [Music] coming back to your natural breath [Laughter] [Music] and on your next inhale just take a moment to extend some gratitude towards yourself for this act of self-care and self-love and all together we'll sweep the arms up inhale let the hands meet exhale bring the hands down to Heart Center namaste okay guys thank you for joining me for this short sequence for small spaces leave a comment down below letting me know what you think about this video check the links in my description Box about joining my channel as a member Black Yogi Nico Marie merch and also my DJ Channel don't forget to like share and and as always thank you for watching peace and love [Music] [Music]