Bring your yoga practice along when you travel. I asked Djuna Mascall, our yoga teacher, for a travel yoga sequence. Something that would allow us to continue our practice while we are on the road. Here is Djuna’s travel yoga sequence with her thoughts on each pose. I have provided relevant links to the Yoga Journal, if more information or a visual is desired. So, take a deep breath and begin.
- Sun Salutations as a way of warming up, or as a practice in and of itself. Consider practicing the B Series which includes low lunges to open up the front of the hip, as well as the simple A series.
- Bharadvajasana, simple seated twist that can be done on the floor or in a chair. Emphasize the length of the spine, lift of the chest (sternum bone), relaxing shoulder blades. Hold the twist for several breaths to gain the full benefit to the organs.
- Adho Mukha Svanasana – Downward Dog pose. This pose is great to practice with your hands on a chair or low bench, so you can really lengthen the spine and ground the heels.
Trikonasana – Triangle Pose. Focus on the feet, grounding the inner edge of the front foot and the outer edge of the back foot. This pose is one to do everyday to keep the hips open, spine long. It tones the legs and core. Consider practicing this pose against a wall, if you have one, to preserve good alignment.
- Padottanasana – Standing wide legged forward bend with feet parallel, slightly pigeon toed. Consider practicing this pose with support under the hands, especially if you have been sitting a lot, to really emphasize the length of the spine.
- Setu Bandha – the bridge pose, a back arch with the chest open. We often practice this pose with a block under the pelvis/sacrum. A wonderful pose to open the chest and front body, allows for deeper breathing, counteracts the forward slump of sitting, energizing pose if your energy is low, great for kidneys.
- Supta Padangusthasana – supine stretch, one leg up with a strap around the foot, the other leg straight along the floor. Emphasize relaxing the back body against the floor, pressing up through the inner edge of the top foot, grounding the down leg and pushing out through the down heel. You can also take the leg to the side or across the body to open up the outer hip and lateral leg. Great for sciatic pain that can be a result of sitting for long periods. A wonderful back release for the lumbar spine.
- Viparita Karani – legs up the wall with support under the pelvis (a folded blanket). Hold this pose for 5-10 minutes (or longer). Wonderful for the entire body, brain, spirit! Great for insomnia and for sciatic pain. Also good digestion pose.
Note from Djuna:
You can practice these poses as a series as written. You may decide to start with Supta Padangusthasana before doing any standing poses. It’s nice to get a twist in at the beginning of practice, definitely before back arch. I wouldn’t practice the back arch on it’s own (without the unwinding poses following), but any of the other poses can be done on their own.