Take your Yoga to-go

No matter how much you love to travel (and I do), at times it can be quite physically fatiguing. Between ergonomically challenged airplane seats and hours of pounding the pavement to take in the sights, even a few days of touristing can take its toll. One of the best, and easiest, ways to combat this travel fatigue is through yoga.

The only equipment required is a floor (or a bed), and it can be done wearing pj’s in the privacy of your hotel room.

The benefits, both physical and mental, are too many to mention, but here are my top three:

1. IMPROVED MOBILITY - While you may be on the move all day, the movement is likely quite repetitive (sitting or walking). If you’re engaging in any kind of sports or adventure activities on your holiday, that’s even more reason to add some restorative postures to your travel routine. A simple yoga sequence will stimulate blood flow to the whole body and help reduce the possibility of injury.

2. INCREASED STAMINA - You’ll want to end your vacation with as much energy and enthusiasm as you had on day one. The deep breathing that accompanies a yoga practice contributes to increased lung capacity, and foundational yoga poses improve both core strength (low back & hip flexors anyone?) and flexibility.

3. STRESS RELIEF - if for no other reason than to disconnect for a few minutes from the demands of the itinerary, and give yourself time to take in and reflect upon your new experiences.

Once you do add a yoga practice to your travel routine, here are a few tips to help get the most out of your efforts:

• Keep it simple. Focus on foundation poses, holding each for several breaths, and work your way up to a basic flow. It is possible to over-stretch, so move with care and listen to your body

• Keep it balanced. What you do on one side you must also do on the other. Typically, one side of the body is stronger/more bendy than the other. Reduce potential for injury by working to improve strength in those areas of high flexibility, and flexibility in areas of high strength.

• Keep it consistent. Try to set aside some time each day specifically for you and your yoga practice. Some days, that might be a 30-minute wake-up-and-go flow, and other days it might be three minutes of stillness and breath-work before bed. Either is good.

These are a handful of my go-to poses when time is short. Great to gear up for, or wind down from, a busy travel day:

Downward-facing dog

This posture is both a stretch (shoulders, hamstrings, calves, arches & hands) and strengthener (arms & legs). And the gentle inversion also provides a circulation boost.

Upward-facing dog

Another double-duty pose, strengthening the spine, arms and wrists, while stretching and opening up the front body.

Wide-legged forward fold

A great deep stretch for the hamstrings, calves,

low back and spine.

Seated twist

Helps restore the spine’s natural range of motion, strengthen the obliques, and stimulate circulation.

Child’s pose

Calms the mind while stretching hips, thighs & ankles. It’s also great for digestion if you hold the pose while taking deep, mindful breaths.