By Juliette Kopp, Namastay Traveling
Hi friends! I’m Juliette from Namastay Traveling and am so excited to be sharing with you some of the best yoga poses for traveling here on Realm of Vibes. As a certified yoga instructor, these poses are great for remedying the ailments and discomforts we can experience while seeing the world.
Small airplane seats, poor sleeping habits and an unusual diet can all make you feel less than stellar when abroad. While it’s fun to wake up in a different world with new experiences and routines, it can also throw you off and cause your trip to be more taxing on your body than you might realize. To ensure you get the most out of your travels, this five-pose yoga sequence is just the thing you need to balance your system in new time zones, build strength after sitting for hours on end, and increasing your flexibility and posture to make small cabin seats a bit more comfortable. All you need is a small clear area (like at the end of your hotel bed or outside in a park) to get started. Mat optional!
Disclaimer: while I am a certified yoga teacher, please check with your doctor before performing any of the poses below. As always, listen to your body and modify as necessary.
Downward Dog (Adho Mukha Svanasana)
Downward dog strengthens the entire back and shoulder girdle. By lengthening the spine in this extended pose, it takes pressure off the lower back and works to eliminate pain caused by hunching over a seat or standing for long periods of time. Downward dog is also known to decrease anxiety, perfect for if complicated travels or airplane rides tend to freak you out.
How to get into it: Come into a high plank position, then lift your hips up high and towards the back of your mat. Press down with your entire your hand reach your heels to the ground. Gaze towards your shin, ensuring your shoulders are pulled away from your ears. If your hamstrings are tight, gently bend your knees.
Low Plank (Chaturanga)
This pose can be very challenging as it requires sufficient strength to maintain alignment. This is the perfect pose to build up your strength needed for long hikes, all-day adventures or having to carry heavy luggage.
How to get into it: Start in high plank, roll forward onto your toes as your elbow press against the rib cage at a 90 degree angle. Gaze at the mat directly below you while pulling your shoulders away from your ears. Abdomen engaged, glutes in line with the spine.
Camel (Ustrasana)
After sitting for long periods of times, camel pose opens up the hip flexors and chest region. By creating space in the abdomen, camel pose also improves digestion and elimination in case your diet might not be what you’re used to.
How to get into it: Kneel on your mat with knees no wider than your hips. Use your hands to support your lower back as you gently press your hips forward. Arch your upper back while drawing your shoulder blades towards each other. Option to take your hand to your heels to amplify. Come back up to kneeling pose and allow the spine to neutralize before sitting back into child’s pose.
Garland Pose (Malasana)
This low squat opens up the hips and while stretching your ankles, hamstrings and back. This posture aids in digestion as well as keeping your pelvic and hip joints healthy and mobile. As a grounding pose, malasana calms the body and allows energy to move within one’s self.
How to get into it: Place feet a little wider than your hips, bend your knees to squat down ensuring your knees don’t go past your toes. With your hands in prayer, use your elbows to press your knees wider.
Happy Baby (Ananda Balasana)
Since we tend to walk and move more when visiting a new city (so much to see, so little time!), our legs get a lot of forward motion. To balance that out, happy baby stretched the inner and outer thighs and while stretching the hamstrings and relieving the lower spine. Happy baby pose calms the nerves and relaxes the mind and is the perfect pose after a stressful day or to prepare for bed.
How to get into it: Lay down on your back and bring your knees into your chest. Let your knees go wide as your hands reach around the outside of your feet, elbows inside of your knees. Keep your feet flexed and your spine long. Option to gently rock from side to side, bending one leg while straightening the other leg to deepen the inner thigh stretch.
Follow more of my adventures on Bloglovin, Facebook, Instagram, or blog, Namastay Traveling, to get the most up-to-date travel tips along with my current yoga teaching schedule!
Xx,
Juliette
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I travel a lot and often feel lower back pain and general aches after 9 hour car rides or 5 hour flights…. I’m saving these to try after my next traveling excursion and I’m sure it will make a huge difference in how I feel! Thanks for sharing!!!
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Let me know how you feel after you try them! Thank you so much for reading and commenting!
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Ohh these are a great idea. I get general aches and pains in my back these days, I think from sitting hunched over my laptop, often in bed with the kids and husband asleep next to me! These look like they would be helpful for that too.
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Definitely! I hope they help you!
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This is such an awesome list ! I love the poses you mentioned although holding chaturanga has always been super hard for me ! I guess I can blame that on non consistent practice.
Definitely will keep these in mind when I travel next 😊
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Thanks so much for reading and commenting.
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I think I need to do these even when I don’t travel! I’ve been experiencing a lot of back pain lately, and I think these would help.
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I agree! Let me know how they work out for you!
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I’m excited that most of these I can do!!! The Garland Pose is a hard one though!
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Yes, my hips are really stiff so that is a hard one for me, too. Easy does it!
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Gosh the more I read about yoga the more I want to give it a try. I’m a frequent traveler so I can definitely start with these poses.
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Absolutely! Take it slow and remember to breathe!
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I like the happy baby pose because it’s the easiest! 😂😂 I want to try yoga again. I could ever commit to it before.
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I never considered yoga poses being helpful during my travels. I’ve done yoga before, but now I’ll have to incorporate it on my adventures! My favorite poses are happy baby and camel!
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I am not travelling but I am going to give a few of these a whirl. I think they will be good for my back issues and unbalanced chakra business! Never thought to do yoga poses after my long haul flights, that would have made a world of difference!! Thanks for sharing!
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I hope they help, Leah!
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I’m not a fan of yoga but your poses look like they are easy and probably something I could easily do!
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Start slow and give them a try… thanks to reading and commenting.
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I’m always stiff as a board after a long flight and this sounds like just the thing to help loosen up.
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I hope these postures help! Xo
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Thank you for sharing! I’m going to save these for my next trip. Sitting on an airplane can be so uncomfortable.
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It really can be…hope these help!
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I love all of these poses. There is something about Yoga that just makes you feel better whenever you do it!
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Right? I feel so much better after a yoga flow!
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Oh I love this… will def take your advice.. thanks
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Enjoy Peta!
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I love this post! I really want to get back into yoga.
Much love,
Ashley | dearash.com
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I hope it inspires you! xo
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Thanks for sharing these wonderful yoga poses for traveling. Great tips! Happy Baby is one of my favorites!
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Mine too! Thanks for reading and commenting, Aarika!
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I always gain weight travelling. And feel tired. This might help me be fit in my travel time too. Happy baby looks interesting and easy too 🙂
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Hope it helps! Xo
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Yoga is an excellent way of staying fit while travelling. Great poses, Danielle!
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I wanted to thank you for this wonderful read!! I definitely loved every
little bit of it. I have you book-marked to look at new things you
post…
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❤
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great work!
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