Yoga for Travel

Traveling can take its toll on your body and mind. Whether you are sleeping in a tent, an airplane, or a comfy hotel, you’re likely to feel the discomforts of being off your regular routine. Your digestive system may feel “backed-up”, your back may ache, you may have headaches, you may not sleep well, or your eating habits may be more or less than usual. This is all normal. We put up with it because the rest of travel is usually well worth the difficulties. Luckily, there are a few things you can do ease some of these discomforts make the enjoyable parts even more enjoyable. Yoga and Deep Breaths. They work like a charm to keep the aches and pains at bay and to keep your digestive system churning and burning.  Roll out your mat or find a spot on the carpet and let the discomfort melt away!

Yoga Poses:

1)Reclined Cobblers Pose: lie on your back, soles of the feet together and knees open to the sides. Place one hand on your chest and one hand on your belly. Hold 5-10 breaths.

2)Child’s Pose: Sit on your heels. Fold forward bringing the forehead towards the ground. Let the hips stay heavy towards the heels. The arms can reach out ahead on the amt or back towards the heels. Hold 5-10 breaths

3)Cow/Cat Pose: Come onto hands and knees. Bring the wrists in line under the shoulders and the knees in line under the hips. As you inhale, open through your chest, lifting the head and hips. On the exhale, draw the belly into the spine and round through the back, tucking the head and hips under. Repeat 5 times.

4)Downward Dog: upside down V shape.From Cow/Cat pose, tuck the toes under and lift the hips towards the ceiling. Let the heels melt towards the ground and the fingers be spread wide. Feel both the arms and legs straightening as the hips lift higher to the ceiling. Relax the shoulders away from the ears and feel the chest pressing towards the thighs. Hold 5-10 breaths

5)Forward Fold: Sit with your legs out in front of you, together, with the feet flexed. Hinge forward from your hips and reach for the toes or shins. Roll the shoulders back and feel the spine lengthen as you fold.  Hold 5-10 breaths.

6)Cobblers Pose: from a seated position, bring the soles of the feet together and open the knees out to the sides. Clasp your hands around your toes and slowly lean forward, allowing the knees to open further towards the floor. Roll the shoulders back here as well. Hold 5-10 breaths.

7)Seated Twist: Sit with a tall spine, both legs pout in front. Cross your right leg over the left thigh. Bring the sole of the right foot to the ground. Wrap you left arm around your right knee and twist open to the right. Try to keep the spine tall here. Hold for 5-10 breaths. Switch legs and repeat on the opposite side.

8)Legs up the wall: Sit in front of the wall. Scoot forward until you can work your legs up the wall, and your bottom close to it. Place a pillow or blanket under your hips. Hold for 10 breaths.

9)Reclined Twist: Lie on your back, with the knees into your chest. Bring the arms out to a “T” shape and drop the knees over to the right. Let them touch down on the ground. Hold for 5-10 breaths and switch sides to repeat.

10)Savasana/Corpse Pose: Lie on your back. Bring your feet to the corners of the mat. Bring your hands down by your sides, a few inches away from the body with the palms facing up. Close the eyes and lie here, breathing steadily, for 5 minutes. Try to remain still and relax fully.

Come up slowly after the five minutes, by rolling onto your right side and slowly coming back to a cross-legged position. Take a breath here and open the eyes.

Breath Work:

1) 3 Part Breath: In reclined cobblers pose place on hand on belly and on hand on chest. Breath in and feel the belly rise, then the rib cage expand, and then the chest. Breath out and feel the chest fall, then the rib cage, then the belly. Take 10 breaths here, then slowly return to a natural, steady, calm breath.

2) Flowing Breath: Sit in a comfortable, cross-legged position. Place hands on knees and close your eyes. Start by simply observing the breath. Notice any spots it feels tight or stuck. Then imagine breathing into those spaces, filling them up with air, and then flushing them out on the exhale. Continue scanning through the whole body for 10 breaths.

3) Even Breathing: Sit in a comfortable, cross-legged position. Place the hands on the knees and close the eyes. Breathe in for a count of 5 and out for a count of 5. Slowly work up to a count of 7. Take 10 breaths here.

Together, breathing and moving work like a charm. They melt away stress, peel away the tightness, and flush out the body. Give them a try – even when you aren’t traveling. I know I will be pulling out a few of these each day as we start or fun-filled camping excursion.

Stay tuned for my favorite camping foods as well as a new DIY recipe! Here’s to hoping for signal in the woods!

Peace and love,

Jessi