This post on Hotel Room Yoga initially appeared on JohnnyFit.
I’ve been on the road traveling since January 3rd. It’s been a real challenge to get my workouts in, and stay consistent in any kind of routine. Here’s a hotel room yoga sequence that I’ve been doing, along with some modifications and suggestions for modifying it for all abilities.
Johnny’s Hotel Room Yoga Sequence
- Sun Salutation A
- Sun Salutation B
I have a video of each of these that you can follow along with on JohnnyFit Online. Your first week is just $1 if you want to try it out.
Really try to get into your breath work during your yoga practice. Recruit your diaphragm into your breathing process, and take your time to allow each breath to begin from your low abdominal region and fill to the top of your lungs. Then, during the exhalation, ensure to squeeze all of the air out from the top of your lungs all the way back down into your low belly. There will be temptation throughout the practice to forego this. Try to stick with it!
For the first instance of each pose, I like to spend 5 full breath cycles in each one before moving on to the next pose. On subsequent encounters of the pose, I move with one breath, one movement, except for Downward Facing Dog. I spend 5 breaths in all downward dogs of Sun A, and after completing Virabhadrasana I on each side during Sun B.
After completing Sun Salutations:
- Balasana – Child’s Pose
Spend 5-10 breaths in Child’s Pose, and all of the following poses.
- Salamba Sirsasana I – Supported Headstand
Feel free to use a wall if you need to, or substitute Downward Facing Dog, or Child’s Pose.
- Vajrasana – Thunderbolt Pose, or Virasana – Hero Pose
Refocus breath and mind after your inversion.
- Lolasana – Pendant Pose
Transition to seated with Lolasana. Even if you are unable to complete the transition, work on it to strengthen your arms and core. It is completely fine if you are unable to complete this transition, but the only way to get better at it is to practice it!
- Setu Bandha Sarvangasana – Bridge Pose
- Supta Baddha Konasana – Reclining Bound Angle Pose
- Urdhva Dhanurasana – Upward Bow Pose (or Wheel Pose)
If Wheel Pose is not in your practice, feel free to repeat Bridge Pose.
- Supta Matsyendrasana – Reclined Half Lord of the Fishes Pose (Reclined Spinal Twist)
- Viparita Karani – Legs Up the Wall Pose
- Salamba Sarvangasana – Supported Shoulder Stand
Instead of transitioning to Supported Shoulder Stand, feel free to stay an extra long time in Legs Up the Wall Pose.
- Savasana – Corpse Pose
Pace yourself with deep breath work, and you can complete this entire hotel room yoga sequence in about 20-25 minutes. It covers nearly all aspects of the body, and will leave you feeling great for the rest of your day of traveling and exploring.
Also, feel free to add your favorite poses where appropriate. If you have any questions or comments about this hotel room yoga sequence, let’s have a conversation about it below!
Summary
- Sun Salutation A
- Sun Salutation B
- Child’s Pose
- Headstand
- Hero’s Pose
- Pendant Pose
- Bridge Pose
- Reclined Bound Angle Pose
- Wheel Pose
- Supine Twist
- Legs Up the Wall
- Shoulder Stand
- Corpse Pose
Namasté!
