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Yoga for travelers

Posted by: Updated: August 19, 2010 - 8:55 AM

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The practice of yoga is completely compatible with travel. It's portable, demands little to no equipment, requires very little space, and offers a host of physical and psychological benefits. As I embark on my semester of travels, I can think of no better way to relieve daily stress, keep muscles toned, and soothe aches after flights and bus rides. I love the sense of calm that takes over my body as I slip into the rhythm of the asanas (poses), and have also noticed that as my practice has developed, so too has my body in strength, balance, and flexibility. I am by no means a yoga expert, but I will share what works for me, hoping that some or all of it might also work for your body and your travels.

I choose three types of poses, and for each I will detail first an easier pose for those new to the practice, followed by a more challenging pose for individuals already acquainted with the basics.

Twists: When you enter a twist toxins are wrung out of the organs. Upon release, fresh, oxygenated blood enters. Personally, I think that these poses feel really good after sitting or standing in the same plane of body alignment for a while. Here are two twist poses:

Half Lord of the Fishes

Half Lord of the Fishes: In a seated position, cross left foot over the right knee, then take the right elbow to the outside of the left knee and use it as leverage to twist even further. Repeat on other side.

Crescent lunge with prayer twist: Come into a crescent (high) lunge with left foot forward and arms overhead. Exhale hands to prayer center and right elbow to outside of left knee. Once again use the right elbow as leverage to push twist even farther. Repeat on other side. To make pose easier, drop back leg to the knee.

Inversions: All day long, gravity weights down on our bodies. In an inversion, all of this pressure is released and reversed. It is believed that inversions benefit the cardiovascular, lymphatic, nervous, and endocrine systems. One of my yoga teachers refers to shoulder-stand and headstand the “king and queen” of yoga poses, but inversions can also be very simple.

gs up the wall pose: Back is flat on the ground, buttocks as close to wall as possible. Legs are hinged at a 90-degree angle and “up the wall” as described in the pose. This pose is extremely relaxing and would be a great remedy for cramped legs after a long flight.

Headstand: Come into dolphin pose. Slowly start to walk your feet toward your head until they begin to float off of the ground. Check balance, then pull legs up into final position, energizing through the toes.

Backbends: After a long day of sitting, these feel heavenly. Backbends open up the heart and muscles of the front body, once again bringing fresh stores of blood to these areas.

Bridge pose: Lie on back with legs bent and heels close to behind. One vertebrae at a time, begin to raise body off of the ground so that it makes a diagonal line down from hips to head. Once raised, clasp hands under back.

Wheel pose: Start on back, place palms on the ground behind your head with fingertips pointing toward your ears. Slowly arch back and come into full pose.

While in India our group will take classes from a local yogi, and I cannot wait for insight from the country of origin. Until then, my stretching and contorting will be consigned to airports and hotel rooms. In the meantime, please feel free to share your own thoughts, tips, or questions!