5 Yoga Poses to do while Traveling!

Whether traveling for work or adventure well intentions to exercise and eat healthy are vulnerable while away from home. Traveling tends to correlate with extended periods of sitting. It is important to incorporate movement in your body.

Here are 5 yoga poses that can help repair and restore:

Try these in the airport, aisle on the airplane, at a rest stop, and anytime you are waiting. Also make a point to exercise or stretch when you arrive at your destination.

Wide Leg Forward Flexion– Alternate Toe Touch

Focus

· Activate your legs by reaching shins forward and thighs back

· Keep a long line from tail to head

· Extend finger tip to tip

-Option: Rotate head left, center, right; Rotate spine right finger tips reach to right toes, maintain long line through spine and finger tips, back to center, left

Essence

Target Muscles: hamstrings, quadriceps, hip abductors, rectus abdominis, spinal erectors, hip flexors, hip adductors, rhomboids, and trapezius

¤ Creates opening in the back of the thighs

¤ Rotation of spine

¤ Strengthens core stability

Downward Facing Dog

Focus

· Hands push away and heels reach toward the floor

· Lift tailbone toward the sky lengthening through the crown of the head

· Activate legs with thighs reaching back and shins press forward

· Maintain a long line from hands through the tail bone releasing shoulders from ears

Essence

Target Muscles: biceps, triceps, anterior deltoid, latissimus dorsi, rhomboids, trapezius, quadriceps, hamstrings, and gastroc-soleus

¤ Releases tension in low back and neck

¤ Stretches the back of legs

¤ Strengthens core stability

Prone Mountain – Airplane Arm Extension

Focus

· Extend from the core through the head as the torso lifts

· Reach hands toward toes activating deep back muscles

· Press thighs into floor and shins to the sky while engaging inner thighs

Option – Extend arms out to airplane wings keeping length from finger tip to tip; rotate head left, center, right; reach arms forward to swimming maintaining space between shoulders and ears

Essence

Target Muscles: erector spinae, rectus abdominis, posterior deltoid, rhomboids, gluteus maximus, hamstrings, and quadriceps

¤ Lengthens and aligns the spine

¤ Creates opening in the chest

¤ Strengths muscles in the core and back

Upward Facing Dog

Focus

· Hands push evenly through the floor

· Extend arms and lengthen from toe to head

· Engage abdominals while resisting with low back and neck

· Pull up the knee cap to create dynamic tension

Essence

Target Muscles: rectus abdominis, erector spinae, gluteus maximus, triceps, mid trapezius, rhomboids

¤ Lengthens and extends the spine

¤ Strengthens muscles in the core and back

¤ Creates opening in the chest

Supine Bridge – Alternate Leg Extension

Focus

· Push shins forward reaching knees away from head and pulling heels toward the body

· Press up through heels engaging the back of legs

· Reach thighs to the sky keeping hips parallel with the floor

· Press elbows evenly into the floor creating one long line from shoulders to knee

Option – Extend one leg at a time keeping hips even

Essence

Target Muscles: hamstrings, gluteus maximus, erector spinae, rectus abdominis, adductors, anterior deltoid, pectoralis

¤ Creates opening in the chest and hips

¤ Strengthens core stability

¤ Aligns legs, hips and shoulders

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