Yoga on the Road: A Traveler's Guide to Yoga-on-the-Go

By Lucas Rockwood

A regular yoga practice is a great way to stay healthy and fit in body and mind. Most yoga classes are 90 minutes long, but if you don't have time to take a class, you can always practice at home on your own. Even fifteen or twenty minutes spent stretching and breathing each day can produce amazing results, and yoga is perfect because you can practice it anywhere: at home, at the office, in your hotel room, or even at the airport!

Below are some postures that will boost your energy, relieve tension, and help you feel light and lively throughout the day. Always try to practice on an empty stomach and be sure to warm up sufficiently before attempting any deep stretching poses. Use your breath as your guide, making sure your can breathe deeply and comfortably throughout your practice.

STANDING FORWARD BEND

This is a very simple pose, but it's extremely powerful for opening the backs of the legs (hamstrings), and relieving tension in the lower back.

Practice

  • Step you feet hips-width distance apart
  • Bend your knees and take hold of your big toes using the first two fingers of each hand
  • Slowly straighten your legs until you feel a big stretch
  • Move your shoulders away from your ears
  • Relax your head and neck
  • Breathe deeply through your nose for 10-20 breaths

WARRIOR POSE

The warrior is a great posture for warming up the body for practice. It focuses most-specifically on the lower body, building strength and stamina in the legs and torso.

Practice

  • Step your feet wide apart (approx. 1.5 meters)
  • Turn your right foot so it points out to the side
  • Bend your right knee deeply so your calf and thigh form a 90 degree angle
  • Straighten your arms above your head and bring your hands together firmly in a prayer position.
  • Relax your shoulders away from your ears
  • Breathe deeply through your nose for 10-20 breaths
  • Change sides and repeat

TRIANGLE LUNGE

This pose is very demanding on the quadriceps. It'll boost your energy, open up your hips, and get your heart pumping!

Practice

  • Step your feet wide apart (approx. 1.5 meters)
  • Turn your right foot so it points out to the side
  • Bend your right knee deeply so your calf and thigh form a 90 degree angle
  • Stretch your arms straight out to the side
  • Rotate from the hips until the finger tips of your right hand touch the floor
  • Stretch your left finger tips toward the ceiling
  • Turn your head and look up at your left fingers
  • Breathe deeply through your nose for 20-30 breaths
  • Change sides and repeat

STANDING BOW

Standing Bow pose requires a combination of strength, flexibility, and focus. It promotes stability in the legs, openness in the spine, and freedom in the hamstrings.

Practice

  • Stand with your feet together and your arms at your sides
  • Lift your right foot off the floor by bending your right knee
  • Grab your right ankle with your right hand
  • Stretch your left hand straight up into the air
  • Begin to kick through your right leg and allow your body to slowly rotate until your left fingers are pointing straight ahead
  • Keep your left leg strong as you continue to kick your right leg up and lengthen through your left arm
  • Breathe through your nose for 20-30 breaths
  • Change sides and repeat

UPWARD-FACING DOG

Upward-facing dog opens up the shoulders and frees the spine creating a wonderful sense of lightness in the body. When done properly, this pose can greatly relieve lower back pain.

Practice

  • Lay on the floor on your stomach
  • Spread your fingers wide apart and place your hands under your shoulders
  • Straighten your legs as much as possible
  • Slowly straighten your arms until the only thing touching the floor are the tops of your feet and the palms of your hands (hips should be floating)
  • Try to roll your shoulders down the back and away from the ears so your heart lifts up toward the ceiling
  • With your eyes, look up and breathe slowly through your nose for 10-15 breaths

CORPSE POSE

True relaxation is one of the most important yoga practices of all. Each day, try to spend at least five minutes in corpse pose to allow yourself complete stillness in body and mind.

Practice

  • Lay flat on your back
  • Bring your legs apart and relax your lower body
  • With your arms at your sides, turn your palms up toward the ceiling and relax your upper body
  • Close your eyes and breathe naturally through your nose
  • Don't exert any effort at all, instead just allow your body to be completely soft and relaxed
  • Spend at least 5 minutes here, and come up slowly when finished

Please send any questions or comments to: questions@yogabodynuturals.com.

About the Author:

Lucas Rockwood is a yoga teacher, vegan chef, nutritional coach, and the founder of YOGABODY Naturals, an all-natural nutritional supplement company that helps students gain flexibility.

For more information, visit: www.yogabodynaturals.com.

Article courtesy of www.goarticles.com.