When we travel, whether its domestic or international, often we feel fatigued and our bodies just want to rest. While rest is important, it is also important to move the body a little so that you can stretch out stiff areas and flex out tight muscles.
On long flights, its important to get up an move around. Sometimes we don’t have the luxury of doing a full yoga routine, especially on a 10 hour flight overseas. Here are a few things you can do in small areas, on the plane or off, to help you reduce stiffness and hopefully help alleviate fatigue.
- Walking meditation (up and down aisles of the airplane)
- Forward Fold/Standing wide legged forward fold
- Standing cat/cow
- Standing side stretches
- Malasana squat
- Crescent lunges
- Standing upper body twists
When you land at your destination, here are some yoga moves you can do to help reduce fatigue so that you can get right to the fun!
- Sun salutation A
- Standing side stretches
- Warrior series
- Chair pose
- Boat pose
- Supine twist
Hopefully these help you as much as they have helped me in my travels! Enjoy the holiday season and happy new year!
This past July, I had the opportunity to attend Adriene Mishler’s first yoga retreat at the 1440 Multiversity in Scotts Valley, CA. The site was absolutely beautiful, nestled right in the redwood forests. The location alone would win me over, but add Adriene in the mix? I’m completely sold.
The retreat was over the course of a weekend. It was full of yoga, reflection, and relaxation. I definitely chose the right yoga retreat as my first. I waited until I found the right retreat for me. I have been wanting to go on a retreat for a while now, however I didn’t seem to find one within my budget that was also a theme that worked for me.
It’s important, when choosing a yoga retreat, that you find one that is right for you. Like Adriene’s manta, find what feels good, its important to find a retreat that makes sense for you. I wouldn’t recommend basing your decision solely on location, but look at the theme of the weekend and the activities offered. Also, make sure the yoga retreat is at your level of practice. You don’t want to get to the retreat and find that the level of yoga practice is above your capabilities. Often, yoga retreats are an expensive investment. You really want to be sure that you are going to get something out of the retreat if you’re going to spend so much money.
There are many places to find yoga retreats. You can find a specific location and search for retreats that way OR you can look for specific yoga leaders and see if they are offering retreats.
Ultimately, the yoga retreat is for you. It’s a great way to get out of your comfort zone and learn more about yourself. You are going to get out of the retreat what you put into it. Know that retreats can really be life changing experiences.
As the holidays approach, many of us will be taking trips to see family and friends. Whether long or short, flying can be rough on the body. Sitting for long spans of time can put strain on certain joints and muscles.
Here are some poses that can be done fairly easily during that long flight to see grandma (or whoever it may be).
- Seated cat/cow with eagle arms
- Sit with your feet grounded and your back slightly away from the back of the chair
- Cross your left arm under your right, clasping hands
- Inhale, reach the elbows up, opening the chest
- Exhale, bring the elbows down, folding forward
- Repeat with right arm under left
- Forward fold
- Bring your hands to your knees
- Inhale lift your chest up
- Exhale slowing fold your chest towards your lap
- Seated spinal twists
- Sit with your feet flat on your ground
- Take one hand to arm rest
- Slow pivot upper body towards that side, twisting at the hips
- Repeat on opposite side
- Leg lifts
- Slowly raise one leg at a time, holding in raised position for a 2 breath count
- Inhale lift leg
- Exhale release leg
- Ankle rolls
- Slowly lift the foot off the ground and roll in one direct, repeat in opposite
- Repeat for opposite foot
- Neck rolls
- Sit with your back straight
- Slowly roll neck in one direction
- Repeat in opposite direction
- Mountain pose
- Find a space to stand
- Engage abs, legs, and arms
- Feel the strength in your stance, closing the eyes
- Inhale, exhale for 2-3 breath count
- Using the aisles, do small lunges up and down the aisle
- Seated meditation
- Sit with your feet flat on the ground
- Close your eyes
- Notice your breath
- Inhale/Exhale deeply
Are you an avid traveler who is trying to maintain a consistent yoga practice at home? Traveling can throw a wrench in attempting to build your practice, but it doesn’t have to.
Here are some simple and easy ways to maintain your home practice on the go!
- Take your practice with you!
- Pack a travel mat or bring along a towel to practice some yoga while you’re away. Many companies make thin, easily foldable mats that are perfect for the seasoned traveler.
- Make your practice part of your adventure.
- Plan to wake up early or save some time at the end of the day for some yoga. For me, waking up a little earlier and giving myself a few minutes for my practice is usually best, but some people prefer yoga in the evenings or before heading to bed. Better yet, stop drop and yoga while you’re site seeing! There’s no time like the present, right?
- Find studios or events where you’re traveling to.
- Yoga is an international affair. There are probably many options as far as yoga studios in the place you’re visiting. There may even be an event taking place while you’re there. Most yoga studios have drop in rates.
- Choose pranayama or meditation as opposed to asana.
- Yoga isn’t just about the asana (physical practice). Yoga is about the breath and mind too. Practice your pranayama and meditation while waiting in line or practice a walking meditation. Sit by the water and focus on your breath.
- Any yoga is better than no yoga.
- Even just 10-15 minutes of yoga a day can make a world of difference. If you can take the time to check your e-mails, you can take the time for some yoga!
Happy travels, yogis!