Traveling can be exhilarating, but the toll it takes on our bodies is often a side effect we cannot ignore. Jet lag, stiffness, and fatigue are common travel companions, but incorporating stretches and tuning into mindful breathing can turn these challenges into opportunities for rejuvenation. Practicing this ancient practice, 'flight yoga', offers a sanctuary for the weary traveler.
But First the 'Flight Yoga Breaths'
Your breath is a powerful tool for connecting your body and mind. It is the key to unlocking your ability to control how your body responds to travel-induced stress and help resettle your body's internal clock, easing your body to the situations and even to the new time zone.
Follow this breathing technique: For a minute, pay attention to your breaths. Notice every inhale and exhale. Try to keep it steady, of the same length, and smooth. Choose a breath length that is comfortable yet not too easy. Breathe in and out through your nose, counting 1, 2, 3, 4 as you inhale and 4, 3, 2, 1 as you exhale. If comfortable, you can add a slight pause after each inhale and exhale.
Listening to calming music can help and other forms of meditation. That's a little magic!
Preferred 'Flight' Yoga Poses:
Backbends are invigorating and uplifting and, in my opinion, are a must for any travel yoga routine. Hold a gentle backbend while breathing for a few cycles or more, and if comfortable, deepen it slightly.
Follow this up with Easy Forward Bends: place your hands on your front hip bones and hinge from that spot, keeping your torso long. Feel free to keep your knees bent—aim to bring your belly to your thighs rather than your head to your knees or your hands to the ground!
The next options are Side Stretches, Squats, and Twists. Bonus: Once you get to the hotel, add a Downward Dog and prop your legs up.
Above poses improve blood circulation, reduce the risk of deep vein thrombosis, aid in settling you before and after your trips, and provide a holistic approach to maintaining vitality on the go.
Where To Practice and Safety First
Airport: Use chairs, counters, and other amenities to help in balancing to seated poses, or do simple twists while in line for boarding.
Hotel Furniture
Dedicated yoga rooms: Some airports have them! Check out Chicago Midway (MDW), Dallas-Fort Worth (DFW), and Miami International Airport (MIA).
Choosing a lightweight, foldable travel mat is a practical way to practice yoga on the go. However, I've traveled without a mat using towels and yoga socks as alternatives. Regardless of whether you have a travel mat, safety should always be your primary concern.
Last but not least, the beauty of yoga practice is that it is not a one-size-fits-all. Do what works for your body. Stay hydrated, get plenty of rest and sleep, and take care of all necessary preparations before your trip.
Let these mindful movements transform your getaway stress free. Join me Do Yoga and Hike on our Travels with Cultural Wanderer.
Henna Fuller
www.nkcyoga.com Online & Outdoor
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