Travelling can cause many different physical issues such as tight muscles, headaches, a sore lower back from sitting long during flights or car travel and digestion issues from a change in diet and a lack of movement. You may have a change of time zones, a not so perfect diet or your sleeping in a different bed/pillow than your used to. Keeping up with your Yoga practice while travelling can help ease these issues. Yoga during travel is very important and it doesn’t have to be difficult. Here are my top Yoga poses I recommend to do during travel. Some you can do while waiting at the airport like the Double Pigeon and others you can do in a hotel room or wherever you may end up.
This is a symmetrical pose, meaning both sides of your body will be moving in and out of the pose at the same time. It heats you up and strengthens the legs.
How To Do It: Stand with your feet together or hip-width apart if you are stiff. Bend your knees – like you’re sitting in a chair – while raising the arms up alongside your ears. Pull your core in – think Kegel muscles then pull right up to your navel.
Perfect For: Waking up all those parts of your body that don’t get enough blood flow when you’re strapped into a seatbelt.
Half Moon Pose
In this pose, you balance on the right leg and right hand with the the left leg lifted parallel to the floor and the left arm extended straight up.
How To Do It: Push hard through the heel on the floor – be light on the toes and finger tips touching the floor. Push hard through the heel and flex your toes towards your knee of the foot in the air. Stack hips and shoulders.
Perfect For: Waking up sleepy legs and brains. This pose gives a great flow of blood to the brain.
How To Do It: Straighten your front leg with toes straight out. Point the toes of your back foot forward and push hrs through the outer edge of your foot. Lengthen your torso, placing your hand on your front foot, shin or floor depending on your comfort level. Reach your top arm overhead, opening your chest to the ceiling. Repeat for opposite side.
Benefits: Opens the inner thighs, stretches the hip flexors, strengthens the quads, opens the torso, stretches the lats, improves core stability.
Perfect For: Relieving low back pain from sitting, saving leg muscles from stiffness. The small twist will aid in digestion.
Warrior 2 Pose
This pose strengthens the legs; it’s heating and it helps to open the inner thighs.
How To Do It: In this standing pose, you step your feet wide apart, about a leg’s distance apart. Turn your right leg out 90 degrees, and then angle your left toes in just slightly. Take your arms out to the side, to be level with the floor and then you bend your right knee so that it stacks on top of your ankle. Make a square with that right knee and hold the pose. Then, repeat for the opposite side.
Benefits: Opens inner thighs, strengthens quads and calves, improves ankle and core stability, stimulates slow-twitch fibers in shoulders and torso.
Perfect For: Getting some freedom from sitting so long. This pose builds strength and promotes blood flow.
Double Pigeon Pose
Double Pigeon Pose is an intense hip opener. When the hips are open, you’ll be much more mobile both above and below them.
How To Do It: Stack the right shinbone on top of the left. The right ankle will be on top of the left knee, and the right knee atop the left ankle. Stay for 5 breaths, then fold forward for 5 breaths. This pose may take a while to settle in but do not let that stop you from practicing this often. An additional option is to turn this into a small twist. Simply turn to the left and take deep breaths twisting with each exhale. Repeat on the other side.
Benefits: Stretches and opens the hips. Stretches the groins. Relieves anxiety, tension and stress.
Perfect For: Tight hips. If you add the twisting option it is great for massaging the organs which aids in digestion.