Traveling is fun for so many reasons – a chance to explore new places, a break from the life’s humdrum routine, and a time to relax. However, spending long hours in queues at the airport and on long flights with uncomfortable seating can make you circulation sluggish, digestion weak and metabolism slow.
Feeling vibrant, flexible and healthy, you can help you enjoy your travelling even more. Adding yoga poses to your routine can support getting your body in alignment, mind in calmness and energy at optimal levels.
The below yoga postures are beneficial for hip cramps, tired legs and a lethargic body.
1. Seated-Forward Bend Pose (Paschimottanasana)
Forward bends are cooling and calming. They keep spine strong and flexible.
Steps: This pose can be performed while you are traveling. Lengthen the spine and place the hands on your knees, palms down. Inhale, stretch the arms upward alongside the ears. Exhale, bend forward as much as you can. While you fold forward, bring your arms down and try to touch the ground with your hands. If impossible, place the hands where you feel most comfortable. Breathe deeply in the pose.
2. Seated Spinal Twist (Ardha Matsyendrasana)
It is a great yoga asana to practice for releasing the back muscles, enhancing digestion and detoxifying the whole body.
Steps: You can perform this pose with your bottom leg straight or bent. Cross your right leg over the left and place the foot on the ground. Turn the torso to your right and look over the right shoulder. Take deep breaths to lengthen your spine. Keep the right hand on your knee and left hand on the seat during the practice of the posture.
3. Fire Log Pose (Agnistambhasana)
Agnistambhasana is an intense hip opener. Sitting for long in confined spaces can cramp your hips. Practice this whilst you are traveling for hip flexibility.
Steps: Sit on the edge of the seat. Position your feet on the floor, firmly. Slide the left foot under the right leg, and stack the right leg up on the left. The left foot will rest outside the right hip, and right ankle is outside the left knee. Keep the hands on the knees.
4. Cow Face Pose (Goumukhasana)
The pose benefits both your hips and shoulders. Practice this pose for an opening effect allowing you to land in shape and flexibility.
Steps: Bend your knees and bring your right foot under your left leg. And, draw your left foot towards your right hip with the left knee directly over the right knee. Bend your left elbow and reach behind with your hand down along the back. Take your right arm behind the back from the side and try to interlock the fingers of both the hands.
5. Child’s Pose (Balasana)
Child’s Pose gives a stretch to the body areas while reducing stress and fatigue.
Steps: In the sitting position, spread your knees wide apart. Hinge forward from the hips. Your torso should fold over the thighs and your forehead will rest on the legs. Keep your arms long and extended. Take 5 deep breaths in the pose.
6. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Cat-Cow Pose rewards flexibility to your spine and diverse benefits to your other body organs.
Steps: Elongate the spine and rest the hands over your thighs. Breathe in, draw your chest in front and roll your shoulders back. Look in an upward direction. Breathe out, arch your spine, pull your shoulders forward and gaze at your navel. Repeat the movement 6-8 times in coordination with the breath.
7. Eagle Pose (Garudasana)
Great asana for releasing shoulder tensions and sculpting the upper body.
Steps: Sit with an erect spine. Extend the arms in front of you, parallel to the floor. Cross the arms in a manner that the right arm is above the left, elbows bend and forearms perpendicular. The back of the hands will face each other. You can practice this pose in standing position as well. Keep the hands in the same position, cross the left leg over the right and hook the left foot behind the right calf.
8. Seated Corpse Pose (Savasana)
Steps: Rest your hands on your knees, palms up. Spread your feet 2-3 inches apart. Close your eyes. Relax your body and let go of all the noises. Stay in this pose for as long as you feel like.
Practice this pose for rejuvenation and relaxation.
Keep yourself healthy and flexible whilst and after traveling with the science of yoga asanas.
Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller, providing Yoga Teacher Training In India. He loves writing and reading books related to yoga, health, nature and the Himalayas.