BY SHELBY TUTTLE
While traveling can be exciting and good for the soul, long hours spent cooped up in a car or plane can leave the body feeling stiff, cramped, and fatigued. Fortunately, incorporating a few key yoga postures into your travel routine can offer significant relief and promote well-being on the go.
From easing tight hips and hamstrings to releasing tension in the neck and spine, these accessible poses can be practiced in various settings — including that cramped window seat in economy — helping you arrive at your destination feeling a little more refreshed, relaxed, and centered. Amy Rhodes, a Phoenix-based certified Vinyasa and Yin Yoga teacher, recommends these postures for weary wanderers, emphasizing that even a few moments of stretching can provide relief.
SEATED FIGURE FOUR
“The Seated Figure Four posture is a gentle hip opener that helps relieve tension in the hips, glutes, and lower back,” says Rhodes. “This pose is beneficial for improving flexibility and promoting relaxation, making it an excellent choice for travelers after long periods of sitting.”
To perform a Seated Figure Four, begin by sitting comfortably with bent knees and feet flat. Cross one ankle over the opposite knee, ensuring the top foot is flexed to protect the knee. Sit tall with a lengthened spine and relaxed shoulders. To deepen the stretch, gently draw the bottom heel closer to your hips (if on the floor) or lightly press down on the raised knee (if on a chair), or hinge forward slightly while keeping your back straight. Hold the stretch for 20-30 seconds, breathing deeply, then release and repeat on the other side, always listening to your body and avoiding any sharp pain.
STANDING FORWARD BEND
“Uttanasana, or Standing Forward Bend, is a fundamental yoga pose that provides a deep stretch to the entire back, hamstrings, and calves. It’s a great pose for relieving tension and invigorating the body,” says Rhodes. To perform a Standing Forward Bend, stand with your feet hip- width apart and your weight evenly distributed. Take a deep inhale and as you exhale, hinge forward from your hips, initially keeping your back as straight as possible. Allow your hands to move to the floor.
If flexibility is limited, allow them to rest on your shins or ankles. Release any tension in your neck and let your head hang heavy or — if hands are on your shins — keep your back flat and your head level to lengthen your spine horizontally. If your hamstrings are especially tight, keep a slight bend in your knees. Breathe deeply and hold the pose for 20-30 seconds, feeling the stretch in the backs of your legs. Return to standing by inhaling and slowly rolling up your spine, one vertebra at a time, with your head coming up last.
NECK ROLLS
According to Rhodes, “Neck Rolls are a simple and effective exercise for relieving tension and stiffness in the neck and shoulders, helping to increase flexibility and circulation.” When doing neck rolls, begin by sitting or standing with a relaxed posture and your head
facing forward. Gently drop your chin towards your chest. Slowly roll your right ear towards your right shoulder, pausing briefly. Then, gently roll your head back, being mindful not to compress your neck excessively.
Continue the movement, bringing your left ear towards your left shoulder, and then back down to your chest to complete one full circle. Repeat this slow and controlled movement two to three times in one direction, and then reverse the direction, rolling from left to right for the same number of repetitions. For an extra stretch, use your hand to gently pull your head toward your shoulder on each side. Keep your shoulders relaxed throughout the exercise and breathe smoothly.
SEATED CAT-COW POSE
“Cat-Cow is a gentle stretch that helps to get the fluid moving in your spine and is great to help with back pain,” Rhodes says. “Although the full expression is meant to do on the floor on your hands and knees, it’s easy to do a modified posture while seated upright, as well.” To perform Seated Cat-Cow, begin by sitting comfortably on the floor or a chair with your hands resting on your knees or thighs.
As you inhale for Cow Pose, gently arch your back, drawing your chest forward and lifting your gaze slightly. As you exhale for Cat Pose, round your spine, tuck your chin towards your chest, and draw your navel towards your spine. Flow smoothly between these two poses with your breath, inhaling into Cow and exhaling into Cat, creating a gentle, rhythmic movement through your torso and spine.
SEATED SPINAL TWIST
“The Seated Spinal Twist is a great stretch that works for the neck, as well as upper and lower back,” Rhodes notes. “It can even aid in circulation and improve digestion.” To perform a Seated Spinal Twist, begin by sitting comfortably on the floor with your legs extended forward. You can either keep your legs straight or cross your right foot over your left thigh, placing it flat on the floor. Inhale and lengthen your spine, reaching the crown of your head towards the ceiling. As you exhale, gently twist your torso towards the right, placing your right hand behind you for support and your left hand on your right knee or thigh. Maintain a tall spine throughout the twist, gazing gently over your right shoulder. Breathe deeply and evenly, feeling the gentle rotation in your spine. To release, slowly unwind your torso back to the center on an exhale, and then repeat the twist on the other side.
By incorporating these yoga postures into your travel routine, you can significantly mitigate the physical discomfort often associated with traveling. Whether you’re mid-road trip, mid-air, or have finally reached your destination, taking a few moments to stretch and breathe can make a world of difference for your body and mind. The next time you embark on an adventure, remember these straightforward stretches to help you tame that travel tension and arrive feeling more grounded, flexible, and ready to embrace whatever lies ahead.
