There’s nothing more exciting than booking your ticket to a sunny, exotic locale place where sunshine and margaritas wait. Getting your Zen on while traveling is probably the last thing on your mind — but we mapped out the best way to perfect your asana while on-the-go. Check out these yoga exercises that won’t have you doing a balancing act with your health just to center your chaturanga.
1. High Lunge
Take a big step forward with one leg, keeping the front leg knee directly over the front leg ankle. Lift your body up vertically over your hips, then reach your arms straight up. Inhale and exhale the shoulders away from the ears. Hold for 5 deep breaths, then repeat on the other side.
This pose helps lengthen the spine and helps stimulate the digestive tract to improve metabolism and reduce bloating — great for reducing the effects of jet lag!
Next, take a big step to the side, turning your toes slightly in toward each other. Place hands on hip creases, inhale, then exhale and hinge forward from the hips until chest is parallel to the floor. Be sure to engage your core and relax your neck and jaw to release your head toward the Earth. Exhale, then bend, bringing the fingers in line with the toes, elbows straight behind you to deepen the stretch. Hold for five deep breaths.
This pose helps to calm and soothe the entire nervous system by re-balancing your body and brain. It is also restorative for headaches and fatigue.
From a standing pose, turn sideways and place your right foot forward. Your hips should be in perfect alignment. While grounding firmly through the edge of your back foot, lift your arms into full extension directly from your shoulders into a “T” shape. Inhale, drop your shoulders away from your ears, spreading chest, heart and lungs. Hold for five deep breaths then inhale and lift up as if the top hand is pulling you up. Repeat on the opposite side.
This pose helps reduce stress and anxiety.
4. Rag Doll
Place feet slightly wider than hip distance and begin to hinge at the hips while grabbing opposite elbows. Let your head and neck relax, letting arms remain heavy. Begin to feel your torso melt over your thighs. Hold for five deep breaths.
This pose supports a better night’s sleep and reduces stress.
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