Holiday Travel Flow

Did you know that 30% of Americans will travel over fifty miles during the holiday season this year? That’s a lot of planes, trains, and automobiles! With the added hassle of organizing gifts, travel, meals, and fussy children, fitness and yoga often take a back seat. It’s definitely a challenge – at one of the times we need the mental and physical aspects of yoga the most, we tend to let our practice dwindle. 

Travelling in cars and on airplanes can be especially tough on the body. Sitting for long periods of time slows blood circulation, decreases core strength, disrupts digestion, weakens bones and decreases flexibility in your hips. In this post, we’ll explore yoga postures that will help with each of these things.

One of the great things about yoga is that you can take it anywhere – literally.  All you need is your body and your breath.  No matter if you’re staying in a hotel or in your Uncle Larry’s guest bedroom, here is a guide to your Holiday Hotel Flow!

Bridge Pose

This posture is my favorite for alleviating tightness in the front line of the body – primarily tight hip flexors from long periods of sitting. You can also place a block underneath your sacrum to make this more of a restorative posture.

Getting into the posture:

• Lie down and plant your feet below your hips

• Rest your arms by your sides

• Press your feet into the mat and lift your hips towards the ceiling

Refinement:

• Root through your heels

• Work your shoulders close together underneath your back

• Draw your chest towards your chin

• Work your chin away from your sternum

Cat/Cow

After sitting for long periods of time, your spine is craving some movement. This posture is easy to do anywhere – with or without a mat. It lengthens and opens both sides of the body (front and back) as well as strengthens the core.

Getting into the posture:

• Come to a tabletop position

• Stack your shoulders directly above your wrists

Refinement/Action:

• On an inhale, tilt your tailbone up and roll your shoulders back

• On an exhale, round out your spine and draw your chin towards your chest

• Allow your breath to be expansive

• Repeat several times

Dancer's Pose

Not only does Dancer’s Pose open the front line of the body, but it also encourages focus and stability.  During the holiday season, that’s something we could all use more of! Another reason I love this one is because you don’t need a mat and you can do it anywhere— even with your shoes on.  On top of everything, Dancer’s Pose increases the heart rate, which helps with blood circulation and feels great after sitting for a long period of time.

Getting into the posture:

• While standing, bend your right knee and capture the inside arch of your foot with your right hand

• Bring your knees together and level your hips

Refinement/Action:

• On an inhale, lengthen through your top fingers

• On an exhale, kick your back foot into your hand

• Utilize the power of your kick to drive your torso forwards

• Level your hips

Savasana

Sometimes described as “the hardest posture of all,” Savasana is a great place to go inwards and reflect on how YOU are feeling. What does your body feel like? How is your breath moving through your body? How are your thoughts being shaped by what’s around you? When things get busy, a self check-in is essential.

Getting into the posture:

• Lie down and let your feet flop open

• Drape your arms by your sides, palms face up

• Close your eyes

Refinement/Action:

• Draw your shoulder blades close together underneath your back

• Soften your face

• Relax your jaw

• Let any lingering thoughts float by and stay present