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Jigyasha Prasad Jun 18 2015

Travel yoga for all.

Kanika Nevatia Jun 18 2015
0 people found this answer useful Useful ?Yes

Are you an avid traveller? If the answer is yes, it’s time you got to know more about travel yoga, the one way of making sure that your vacation is free from worries or stress of any kind.

Whether you are travelling by bus, car or even taking a long flight, here are some simple yoga asanas/exercises that you can practice on the go to ensure you don’t cramp up and remain calm and relaxed during the commute.

Resting Position (Sukhasana)

This is an asana that can be done wherever you are seated.. All you have to do is sit straight and cross-legged if possible or with your legs hanging yet aligned. Close your eyes and bring your hands into a prayer position. Take long deep breaths, to release any unwanted stress and tension.

Benefits: It helps in relaxing the hip muscles and spine.


Neck Release

In order to perform this exercise, while sitting on your seat keep your spine upright and shoulders straight. Rest your hands on top of your thighs. As you inhale, stretch your head back gently and exhale softly as you allow your head to stretch forwards. Do the same for your neck as you stretch it to either side one at a time.

Benefits: It helps increasing mobility in your upper body.

Neck Release (From drraghuramys.wordpress.com)

Shoulder Release (Garudasana)

A simple looking, yet slightly tricky asana, what you need to do is sit straight and cross your right arm above your left, bending your elbows. The back of your hands should face each other such that they cross. The thumb of the right hand should pass in front of the little finger of the left. Hold the position for about 20 seconds, unwind, and then repeat with the arms reversed.

Benefits: It helps open shoulder joints, increases blood circulation to all joints and improves digestion.

Shoulder Release

Arm Stretch (Virasana)

If you intend on performing this asana while travelling, to begin with make sure you sit upright. Take a deep breath and lengthen out your arms and turn your palms to the roof. Then stretch your arms overhead as you interlock the fingers. Slowly turn the palms towards the ceiling, and with a powerful push lift your upper body. Slowly bring down your arms into resting position.

Benefits: It helps ease and stimulate shoulders joints. It reduces backache and improves blood circulation of the entire body.

Arm Stretch

Shoulder Stretch (Gomukhasana)

A much recommended asana, begin inhaling while outstretching your right arm. Rotate your arm inwards, and then move it backwards, with your palm facing the ceiling. Position the back of your hand between your shoulder blades. Then inhale and stretch your left arm straight upward, palm turned back. Bend the elbow and reach your left hand down to your right hand, locking fingers if possible. Stay in this pose for about 30 seconds. Release and repeat on opposite side.

Benefits: It helps increase the range of motion in your shoulder joints, stretches your chest, shoulders and inner armpits.

Shoulder Stretch

Foot Rotation

During a long journey, our feet often tend to swell or cramp up. The ideal thing to do in this situation is twiddling your toes. Rotating your ankles one way, and then the other, you could also try a heel-to-toe seesaw movement at least once every hour. You could also repeatedly raise your toes off the ground and spread them as you hold them for a few seconds.

Benefits: Keeping your feet and ankles moving while sitting for long periods will regulate blood flow and reduce cramps or swelling.

Foot Rotation

In-flight Yoga

Among the many benefits of travelling by flight is the fact that you have the liberty to stand up and stretch. Here are a few asanas that you can do in flight on a long air journey.

Thigh Stretch

In order to do this exercise, all you need to do is stand close to your seat and lift your right foot off the floor and bend your knee so your lower leg is behind your body. Hold on to your right ankle with your right hand and pull up until your heel touches your butt. Hold for a few seconds and then switch sides.

Benefits: It helps relax your thigh muscles and ease the tension in your legs.

Thigh Stretch

Strengthen your Posture

If you can pull this one off, it will surely benefit you. Look for some empty space on the flight and bring your feet and knees together. Take a deep breath, bend your knees and raise your arms, bringing your palms together. Hold this position for a few seconds and then release. Repeat the same exercise thrice.

Benefit: It helps strengthen your leg muscles and tone the lower half of your body.

Posture Strengthening

Travel yoga is your answer to all your travel stress related problems. And if you are in the mood for some rejuvenation why not plan a trip to one of the many yoga centres in India.

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