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Yoga Asanas on the Go…..

Travelling to new places is always exciting and fun, but sometimes the constant trips can take a toll on your body. Long distance travel has the tendency of throwing you off balance from your daily routine, affecting your physical and dietary habits. On top of all that, sitting long hours in a cramped seat, in flights or cars, can give you stiff joints, an achy back and tight muscles. To help counteract all of that, here are some quick tips and simple yoga stretches to improve blood circulation and energize your body! You can hold these poses for 5 breaths.
 yoga poses on the go
URDVA BHADANGULIASAN – Stand with parallel feet. Take your hands over your head and interlock your fingers. Go on your toes and hold for few breaths. Gives a very good stretch to your torso and energizes the whole body.

UTTANASAN – Stand with feet hip width distance apart. Bend forward from your hips and try and touch your toes. If your hamstrings are especially tight or you have a back problem, keep your knees bent while you bend forward and stay for few breaths. If you are comfortable, then straighten your knees as much as you can. Stretches your hips, hamstring and calves. Reduces fatigue.

ARDAMATSYENDRASAN Stand close facing a chair. Keep your right foot on the edge of the chair. Lean slightly forward with your hips and push your left heel down to the floor. Hold the right knee with your left hand and twist to right side as much as you can. Do the same for the other leg. Stretches your back muscle and spine. Relieves stiffness in your hip joints.

BARADWAJASAN While sitting on a chair with feet on the floor, hold the right arm of the chair (or the right edge of the back) and twist slowly to the right side. Repeat on the other side. A deeper stretch is achieved when holding the back of the chair. Stretches spine and shoulder. Gives a relief to stiff back muscles and relieves lower back pain.

MARJARIASAN Sit at the edge of your seat on a chair. Keep your feet slightly apart and hands on your thighs. Round your spine when you exhale arching your back to create a C-shape with your torso, spreading your shoulder blades. Then drop your head to stretch the back of your neck. On the inhale, lean forward slightly pushing your chest and chin forward creating a backward C. In addition to your shoulders, you should feel a stretch in your chest. Repeat these movements for few breaths. Stretches and strengthens the spine and also keeps your spine flexible.

GOMUKASAN HANDS – While sitting or standing, raise your right hand and drop it behind your upper back. Take your left hand over your head and pull your right elbow back. Hold for few breaths. Stretches your upper arm muscles and relieves from stiff shoulder.

SEATED FIGURE FOUR POSE While sitting, keep your right ankle on your left thigh and flex your right foot. Lean forward, leading with your chest. Hold for few breaths and then switch legs. Stretches your outer hip region and open up the hips.

Integrate these simple stretches in your travel. These movements may be simple but it improves your digestion, circulation and rejuvenates you. Enjoy your travels!

See you soon with more yoga poses on the go!

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Comments (29)

Prashant Kumar Posted on Nov 14, 2017

Thank you for this helpful article. It is very precise and definitely helps with stiff muscles and slack circulation. These and a few toe twiddling and calf muscle and foot stretchings also help in avoiding deep vein thrombosis especially in vulnerable people like elders and varicose vein patients.


Prabhu Dwarakanath Posted on Nov 14, 2017

Namasthe Vidya Guruji.\r\nThe Yoga Asanas covered in this article are quite good for couch potatoes too like senior citizens. Thanks.\r\n\r\nA request. A picture says 1000 words .. A video clip is more effective than pictures. Please send a few video clip of Asanas for beginners. It would be immensely useful.

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Jb Ragothaman Posted on Nov 14, 2017

Great travel advice for people on the go. Thanks Vidhya!

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Veena Posted on Nov 13, 2017

I love Yoga and I love how it is easy to practice yoga anywhere and everywhere! This is such a simple but amazing post!

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Saakshi Posted on Nov 12, 2017

A very useful guide for a healthy lifestyle! I can definitely do some starches between work

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Jayshree Posted on Nov 12, 2017

Thanks vidya...for guiding us all\r\nEven I have done and practiced this for my class 12 ped practicals

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Amrita Posted on Nov 12, 2017

Thats a very useful guide to stretching anytime .Very important gor fitness.

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Mamatha Dilip Posted on Nov 11, 2017

Very helpful thank you for sharing. This will come handy for me when I cannot hit the gym or work out

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Khushboo Posted on Nov 11, 2017

These are few simple yoga Asans will surely try them

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Nameesh Posted on Nov 11, 2017

Hopefully I will try some of the these Yogasana(s) and benefit :)

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Bushra Posted on Nov 11, 2017

Yoga helps in many diseases Thanks for sharing this will be great for making us healthy

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Neha Sharma Posted on Nov 11, 2017

Thanks for sharing these easy to do yoga asanas, I usually keep ached even if I drive continuous for 2 hrs.

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Dinedelicious Posted on Nov 11, 2017

Good way to go healthy.

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Sharvari Paivaidya Mehan Posted on Nov 11, 2017

Been a yogi for 7 years and thank myself for getting on to yoga .. best form of exercise for mind and body bLance. ThNk you for sharing

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Shreemayee Chattopadhyay Posted on Nov 11, 2017

Those are nice tips. I do gomukhasana snd uttanasana. Will do others too.

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Vashi Posted on Nov 11, 2017

Im a yoga beginner ,your post is so workable and easy to do.. Thanks

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Reetuparna Saha Posted on Nov 11, 2017

These are amazing yoga positions and so apt for us who live their lives on toes..thanks for sharing!

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Ghazala Naseem Posted on Nov 11, 2017

Nice and useful tips , will keep in mind and yes while traveling one can try these simple aasans \r\n

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Monika Sehdev Posted on Nov 11, 2017

This is Very Useful Post. Very Good Yoga Aasans. I\'ll try.

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Nisha Malik Posted on Nov 11, 2017

And it is very effective too. Yoga on the the go is very useful for us, the women who does not have much time for ourselves. Thanks for the wonderful article.

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Vidya Murlidhar Posted on Nov 11, 2017

This is wonderful! Much needed these days. Thank you Vidhya! As always so much clarity in your writing.

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Judy Posted on Nov 11, 2017

As I travel a lot I really cannot join a gym but thanks to you will note down these asanas and practice even when I am travelling

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Zainab Posted on Nov 11, 2017

Wow this is quite an informative post! Your pics are the added boon !

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Umadevi Posted on Nov 11, 2017

Such east pose that anyone could follow and quite important too

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Priyanka Patwari Posted on Nov 11, 2017

These Stretches is must needed for me as me 11 hrs spend as on chair

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Minakshi Bajpai Posted on Nov 10, 2017

Very useful post for yoga lovers. All these poses are must to know. Thanks for sharing these tips.

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Nidhi Km Posted on Nov 10, 2017

Thanks for such good tips for yoga asanas. They are specially useful for me as I have to travel a lot

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Manisha Garg Posted on Nov 10, 2017

I am saving this so I can follow something for a healthy lifestyle. Thank You

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Shobana Ragothaman Posted on Nov 10, 2017

Thank you Vidhya. A very handy guide to do these stretches. People who work sitting in their seat for long should take a 5 min break and can do these asanas. Thanks for sharing these helpful tips.

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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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