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You may have heard yoga teachers say that it’s not about how your practice looks, it’s about how it feels. Well, the same is true for the space in which you practice. Although there’s nothing wrong with a massive yoga space, the reality is that practicing yoga in a smaller space can be just as transformative for your mind and body.
The same rules apply to practicing yoga in a van, a dorm room, a tiny office, or a hotel—turning inward, focusing on your breath, and moving your body will help you access more space within, regardless of your external environment.
A Sequence for Practicing Yoga in a Small Space
Of course, with limited practice space, it can be tricky to move even an inch or two beyond the perimeter of your mat without knocking into…something. And by the time it takes you to pick up the picture frame you knocked over with your leg or recover from stubbing your toe on the bedframe, you might feel discouraged enough to stop the practice video and watch Netflix instead.
However, this practice was designed with tiny spaces in mind. You will move around the mat in a variety of different ways while working within the space you have. You don’t need equipment, although you may benefit from using a yoga block in some variations.
Still, you’re invited to move your body in ways that feel good in each pose. If it feels intuitive to move in a certain way that isn’t cued, go for it. Feel free to get creative with how—and where—you practice yoga in a small space.
“W” and “Y” Stretches
From a standing position, squeeze your elbows in toward your body with your palms facing forward in a W shape. Then reach your arms overhead with your palms facing in to create a Y shape. As you start to lower your arms back into a W shape, squeeze your hands into fists and imagine you’re pulling down on a band to create tension in your arms. Release your fists as you lift back into a Y shape. Repeat for 8 rounds.
Upper Body Circles
From standing, cross your arms over your chest, taking your hands to opposite shoulders. Keep your hips as still as you can as you move from your midsection to make circles with your upper body. These can be as big or as small as you like. Continue circling in one direction for a few breaths, then switch and move the other way.
Hip Circles
You can do this next warm-up on your mat or while holding onto a wall or chair for balance. Shift your weight into your right foot and lift your left foot. Draw your left knee forward, to the side, and back as you circle in one fluid motion. Allow your right leg to bend slightly to help you find stability. Work with any little wobbles you might feel. Keep your hands on your hips or reach your arms to the sides and move them as needed to help you balance. Make 7-8 hip circles, then reverse the direction. Repeat on the opposite side. Shake out your arms and legs.
Mountain Pose (Tadasana)
Stand at the top of the mat with your feet about hip-distance apart. Take a moment to play with your balance. Rock side to side, forward and backward, and eventually settle into a position where you feel the most balance in your body. Evenly distribute your weight between both feet.
Chair Pose (Utkatasana)
Inhale as you bend your knees and reach your arms alongside your head or straight in front of you in Chair Pose. Breathe here. Wiggle your body, moving your hips from side to side as you shift your weight between feet. Explore whatever movement feels good in Chair Pose, then return to stillness for 3 breaths. Bring your palms to your chest in prayer position (anjali mudra). Press your feet into the mat and straighten your legs to return to standing.
Knee-to-Chest to Warrior 3 (Virabhadrasana III)
From standing, draw your left knee toward your chest and bring your hands to prayer position. Breathe here. Then lean your chest forward as you extend your left leg straight behind you in Warrior 3. You can keep your hands in prayer at your chest or reach them toward the wall behind you. Breathe here. When you’re ready, come out of the pose the same way you entered it by lifting your chest and drawing your left knee toward your chest. Flow between Knee-to-Chest and Warrior 3 on your left side at your own pace.
From your final Knee-to-Chest Pose, draw your left knee to the left side and behind you, planting your left foot on the mat as you would in a Warrior Pose. Turn your back toes to face the long edge of the mat and straighten both legs.
Triangle Pose (Trikonasana)
Straighten your arms to the sides in a T shape. With your chest and hips facing the long edge of the mat, reach your right hand toward the front of the mat as far as you can, drawing your hips toward the back of the mat. Breathe here for a moment. Then lower your right hand to your thigh, shin, mat, or a block. Circle your left arm a few times as you breathe deeply. Then settle into Triangle Pose with your left arm reaching toward the ceiling and your gaze either up at your left hand, straight ahead, or down toward the mat, whichever feels most comfortable for your body. Take 5-8 breaths here.
Warrior 2 (Virabhadrasana II)
From Triangle Pose, bend your right knee, press both feet into the mat, and lift your chest with your arms still extended in a T shape. Bend and straighten your right leg a few times before settling into Warrior 2. Take a few breaths here.
Extended Side Angle (Utthita Parsvakonasana) to Reverse Warrior (Viparita Virabhadrasana) Variation
From Warrior 2, reach your right arm up and alongside your head as you straighten your front leg and lean toward the back of the mat. Keep your left hand on your hip or wrap your left arm around your belly in a variation of Reverse or Peaceful Warrior. Take a breath here. Then wrap your right arm around your belly as you lean your chest over your right thigh and reach your left arm overhead in Extended Side Angle Pose. Flow between Reverse Warrior and Extended Side Angle 5-8 times, ending in Warrior 2.
Downward-Facing Dog (Adho Mukha Svanasana)
From Warrior 2, pivot on your back foot to face the front of the mat and plant your hands on either side of your front foot. Step your front foot to meet your back foot and shift your hips up and back in Downward-Facing Dog. Wiggle your hips side to side, nod your head, pedal your feet, or make whatever movements feel good.
Chair Pose Balance
From Downward Dog, walk, step, or jump to the top of the mat and come into Standing Forward Bend. Press your feet into the mat, bend your knees, and lift your chest in Chair Pose with your hands in prayer position at your heart. Again, move your hips side to side. Then return to center in Chair Pose. Breathe here. Slowly lift your heels off the mat and balance on the balls of your feet. Take 3 breaths here, then lower your heels and rise to standing.
Repeat the previous poses on your other side, starting by drawing your right knee toward your chest and continuing through Warrior 3, Triangle, Warrior 2, Extended Side Angle, Warrior 2, and then Downward Dog. Move your hips side to side and take a moment to notice your breath.
Take a Child’s Pose (Balasana) at any point you would like a break by coming to your knees, taking them as wide as possible, and sinking your hips back as you reach your chest and arms toward the mat.
Three-Legged Dog to Gate Pose (Parighasana)
From Downward Dog, lift your right leg behind you in Three-Legged Dog, then lower your right knee to the mat. Turn your chest to face the long side of the mat, extend your left leg with your foot flat on the mat, and reach your left arm toward the ceiling in Gate Pose. Take 1-3 breaths here.
Lower your left hand back to the mat. Press back into Three-Legged Dog with your right leg lifted. Stay here or bend your right knee and let your foot reach behind you in Split Dog. Take a breath here. Then lower your right knee and shin to the mat, drop your left heel, and reach your left arm toward the ceiling again in Gate Pose. Stay here or play with lifting your left foot off the mat for an added balance challenge. You can also draw your left knee toward your chest or take it behind you and try to grasp your ankle with your left hand.
Flow between Three-Legged Dog and Gate Pose at your own pace, ending in Gate Pose.
Extended Side Angle Pose (Utthita Parsvakonasana) Variation
From Gate Pose, lift your chest so it’s stacked over your hips. Turn your left toes to face the front of the mat and bend your left knee. Reach your right arm overhead in a variation of Extended Side Angle for a side stretch. Rest your left forearm on your left thigh, take your left hand to the mat or a block outside your left foot, or reach your left hand underneath your left thigh and wrap your right arm behind your back in a bind. If you’re in a bind, imagine squeezing your shoulder blades together behind you. Take 5-6 breaths here.
Pigeon Pose (Eka Pada Rajakapotasana)
From Extended Side Angle Variation, lift yourself upright. Plant your hands and your right knee to the mat. Straighten your left leg behind you in Pigeon Pose. Walk your hands forward, leaning your chest toward the mat. Breathe here.
Walk your hands back toward your body, pressing your right leg and left toes into the mat and lift your lower body off the mat in active Pigeon. Then soften and return to forward fold. Repeat 1-3 times.
Seated Forward Bend (Paschimottanasana)
Sit on the mat with your legs extended straight in front of you. Slowly walk your hands forward along the mat or your legs, allowing your spine to round. You can also wrap a strap around your feet and slowly lower your chest down while holding onto the ends of it in both hands in Seated Forward Bend. Explore what sensations you feel, particularly in your hamstrings and calves. Take 5-8 breaths here, then slowly roll up.
Three-Legged Dog to Gate Pose
Press your hands into the mat and step back into Downward-Facing Dog. Move your hips side to side and take a moment to notice your breath.
Lift your left leg behind you in Three-Legged Dog, then lower your left knee and repeat Gate Pose, Three-Legged Dog, Extended Side Angle with your knee down, and Pigeon on the other side. Repeat Seated Forward Bend. This time in your forward bend, bend your legs so your feet are flat on the mat and slightly widen your legs. Lower your forearms to the mat or blocks, and perhaps fold more forward into that space. Take 5 breaths here. Then slowly rise back to seated.
Supine Spinal Twist
Lie on your back and draw your knees toward your chest. Rock them side to side. Lower both knees to the right, reaching your left arm to the side. Keep your arm straight or bend it in a cactus position. Close your eyes if it’s comfortable. Then take your legs toward the left side, lowering them to the mat and reaching your right arm to the side, straightening or bending it.
Happy Baby (Ananda Balasana)
From Supine Spinal Twist, come back to center draw your knees toward your chest, grasping your outer ankles, shins, or thighs in Happy Baby Pose. Rock side to side if it’s comfortable.
Corpse Pose (Savasana)
From Happy Baby, release your arms and legs to the mat. Take inhalations and deep exhalations through your nose for at least 1 minute in Savasana. As you breathe, soften through your jaw, your shoulders, and your whole body.
