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10 Yoga Asanas To Be a Part Of Your Travel Itinerary

Are you travelling for work or Are you travelling for a vacation? Do you have trouble in keeping up your yoga practice while travelling? Is it the lack of time or the absence of your yoga instructor that causes difficulty to mix yoga and travel? Don’t you worry!! You need not keep the yoga at bay while you land at your travel destinations. Here are few suggestions which can help you learn to incorporate yoga and travel.

                                                           Live Yoga even while you love travelling

While travel is fun, it does take a toll on our body, bringing muscle tightness, achy back and neck, and fatigue. Yoga during travel can reduce fatigue and can relax and rejuvenate us for another day of long work or sightseeing. Yoga also boosts immunity, reduces stress level, improves sleep, helps bring some relief for the achy back and stiff neck.

10 yoga postures that can help you stay on track even while you travel

Uttanasan – (standing forward bend)
Stand on your feet, hip width distance apart, bend forward from your hips. Try and reach your finger tips to the floor and Relax your neck.
Benefits- This gives a good stretch for your hamstring as well as reduces the fatigue.

  Vrikshasan – (tree posture)
 Stand on your left leg, bring your right foot up and place it on your   left inner thigh. Extend your hands over head. A steady gaze will help you to balance   while in the pose. Repeat with the other leg.
  Benefits -This improves balance and strengthens legs.

Trikonasan – (triangle posture) 

Stand with legs apart approximately 3 to 4 feet apart, extend your hands to the sides in line with shoulders. Turn your right foot to right side and left foot slightly inward. Bend to your right side bringing your right hand down to touch your ankle/shin/floor and take your left hand up. Repeat on the left side. Benefits - This not only stretches hips and thighs, it reduces anxiety too.

 Veerabadrasan 2 – (warrior 2)
 Stand with your legs apart (3-4 feet), extend your hands in line with shoulder,   turn your right foot to the right side and left foot slightly inward. Bend your   right  knee. See to it that the right knee is on top of the right ankle. Press your   left outer foot and bring your hips down to be in line with your knee. Repeat on   the left side.
  Benefits-This stretches and strengthens your entire lower body. 

Prasarita padottanasana (wide legged standing forward bend)
Stand with your legs apart (3-4 feet), Keep your hands on the hips. Pressing your outer edge of both your feet, bend forward with a flat back from your hips. Allow your head to go towards the floor, in between your feet. Relax your head, neck, shoulders.
Benefits -This stretches your spine and calms the brain.

Parivrrta sukhasana – (Seated spinal twist)
 Sit cross legged. Place your right hand on your left knee and twist to your left.   Take your left hand behind your back. Repeat on the other side.
 Benefits -Improves flexibility in the spine and stretches back muscles.

Pavanamuktasan – (wind relieving posture)
Lie on your back. Bring both knees closer to chest. Lift your head and shoulders to the knee and hold it closer for few minutes.
Benefits - This aids in digestion and also relaxes your back.

 Eka pada Rajakapotasan – (one-legged pigeon posture)
 From animal pose bring your right leg forward and place your shin on the floor   such that your right knee is closer to your right hand and the right foot is   facing  left leg. Stretch your left leg backwards. Keep your forearms down or   Stretch your hands out and stay in the position for few minutes. Repeat with the other leg.
  Benefits - This stretches the thighs, pose and groins and it opens the hips.

Viparitakarni – (legs up on the wall)
Sit closer to the wall so that the right side of the body is touching the wall. Slowly lower your back on the mat and Swing your legs up on the wall. You can elevate your hips by keeping a pillow underneath. Stay in this pose for 5 minutes. 

Benefits - This pose is very relaxing and relieves pain in the leg or foot. 

 Jatara parivartanasana – (Reclining twist posture)
 Lie on your back. Bring right knee to chest. Use your opposite hand to bring   your right knee to the left side. Stay for couple of minutes.  Repeat on the other side. 
 Benefits- This increases flexibility of the spine and relaxes the muscles of hips   and back. 

It is rightly said that “Yoga is the perfect opportunity to be curious about who you are” says Jason Crandell. So, discover yourself even if you have to live out of your suitcase for long. Let travelling not be an excuse to pack off your yoga practice . Carve out a time to do yoga and make your travel more blissful and successful.

Live Yoga even while you love travelling……All you need is just 20 minutes….!!

Also do check out this  - What is your excuse to avoid yoga? and the 10 things you need to do before you start yoga practice. 

Comments (20)

Alexx Bloom Posted on Feb 25, 2018

Great thing to see that someone is taking yoga seriously and spreading knowledge about it

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Makeupmagique Posted on Feb 24, 2018

I love yoga and have been practicing since some time... these asans are really very useful

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Sneha Jain Posted on Feb 24, 2018

Very true we need to learn before going to travel so that we can have fitter trip too

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Mamatha Dilip Posted on Feb 24, 2018

I am a yoga enthusiast too. But lately I just don’t get a proper time to practice. So glad I stumbled upon your profile. Every morning when I wake up usually my mom gives me coffee immediately. So I cannot avoid a cup of coffee at all. So is it advisable to practice Yoga after drinking coffee?

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Varsh Posted on Feb 24, 2018

I swear by Yoga and the poses you\'ve suggested are great for stretching and flexibility. Easily doable anywhere.

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Dipika Singh Posted on Feb 23, 2018

Oh I have been planning to follow Yoga since a long, but never get the breathing right. but this is interesting and will look for for such easy asanas.d

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Papri Ganguly Posted on Feb 23, 2018

Yoga is uber beneficial for both our body and mind. You have shared some helpful yoga postures.

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Rakhi Parsai Posted on Feb 23, 2018

Yoga is the best form of exercise and the best thing is you do not require equipment for it. It can be practiced on the move and have a healthy life. Loved the post.

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Jhilmil Posted on Feb 23, 2018

Awesome, I used to be regular with my Yoda and meditation but after the birth of my baby, I just lost track due to time crunch . Thanks for motivating me once again!

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Jiya Posted on Feb 23, 2018

Yoga is always my favourite excersise. I loved teh way you have shared oits importance during travel

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Preetjyot Kaur Posted on Feb 23, 2018

Oh this is such an insightful post. I didn\'t know about the benefits of these asanas.

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Minakshi Bajpai Posted on Feb 23, 2018

This is indeed a very helpful post. Will keep these yoga poses in mind during my next trip.

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Srinivasa Yeramati Posted on Feb 23, 2018

Nice refresher and encourages not to skip the yoga even with hectic schedule. I see a big difference in my day after I do yoga. Thank you for sharing.

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Mrinal Kiran Posted on Feb 23, 2018

When traveling, fatigue is a common thing! These yoga asanas will definitely help the body to stretch and relax!

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Saakshi Gulati Syal Posted on Feb 23, 2018

Thanks for the informative post. I’ve always done Zumba, but would like to do yoga now. I feel it’s really relives your stress

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Jb Ragothaman Posted on Feb 22, 2018

Thanks Vidhyaji! This is fantastic. Quite useful to manage travel stress

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Niki Posted on Feb 22, 2018

I use to do yoga before and left in between and I regret will start soon from home and these asanas are really useful while travelling :)

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Shilpi Dutta Posted on Feb 22, 2018

Super kool. I was about to write a post on the same topic. I usually include taadaasan, titli aasan, bhujangaasan, dhanuraasan, charkhi-chalasana and pranayaam which I easily do in my hotel room or balcony. The ones you have mentioned are also very useful. Thanks for sharing ;-) \r\n-Shilpi\r\

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Regina Shetty Posted on Feb 22, 2018

Very nice n useful info vidhya.. great to see u on board yogi baba .

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Gowri Ramesh Posted on Feb 22, 2018

Simple and effective asanas.

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Vidhya Kripashankar

Mother of two lovely daughters, I am a certified Yoga Alliance(USA) yoga instructor. I have been teaching yoga for almost seven years. I am trained in Hatha Yoga, Vinayasa Yoga, Yoga Therapy, Prenat

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