Whether you’re headed for a family vacation or a romantic rendezvous, a 10-minute yoga break will minimize stress and keep you in balance
The idea of holiday travel implies frenetic activity. Movement. But in fact, we mostly sit while we’re getting from point A to point B in a car, bus, train or plane.
“Our bodies are not designed to sit for long periods of time,” says Linda Pushkin (pictured here), yoga teacher and co-owner of Inner Power Yoga in Calabasas. “The longer you sit, the more gravity compresses your spine. Because body and mind are connected, your whole being suffers. You feel stressed, jetlagged and sluggish.”
In response to her clients’ repeated post-travel complaints of tight backs and shoulders, stiff necks and legs, Pushkin adapted a series of yoga poses into a 15-minute yoga-to-go routine that can be done anywhere––even the cramped confines of an airplane. Rather than large movement, the exercises focus on correct breathing to release energy blockages, increase circulation, reduce stress and promote overall well-being.
“You’re never without choices,” Pushkin says. “All it takes is giving yourself 10-15 minutes during your journey to reconnect with your breath and body. You’ll regain your sense of balance and arrive ready for the day.”
Ujjai (Victorious Breath)
Body: Tones the respiratory system and increases body heat.
Emotions: Creates a tranquilizing, relaxing sensation, while renewing energy and concentration. Promotes inner focus and awareness.
In Ujjai breath you contract the throat muscles to produce a gentle hissing sound on the out-breath. The sound doesn’t have to be loud or audible. Narrowing the valve in your throat enables you to control, lengthen and deepen your breath, and the sound of the breath draws your attention inward and helps you stay centered in the moment.
Breathe in gently and hold your breath for a few seconds. On the exhale, let the air roll down the back of the throat, slow and controlled, as if making a “haaaa” noise with your mouth closed. As you control the pressure of the breath, the breath becomes very slow and even. Eventually lengthen your breath to make the exhale as long as possible. Focus on breathing this way throughout the exercises. If you lose your breath, stop all movement and come back to center.
Side Stretch
Body: Lengthens the neck, creates space in the shoulders and muscles of the upper torso, stimulates inner organs and the digestive system.
Emotions: Creates a sensation of space and inner freedom.
In a seated or standing position, breathe in as you reach your right arm toward the sky, palm turned toward your head. Reach as far as you can and lift up tall, allowing your shoulders to roll backward.
Bend your right elbow across your head, with the palm of your right hand reaching toward your left ear. On an out-breath, gently let your head sink to right, your chin toward your throat. Keep pulling the left shoulder away from your left ear and breathe into the space, opening between the neck and shoulder blade. Hold for eight breaths, then gently switch sides.
Eagle Pose
Body: Stretches the muscles across the shoulders and upper back.
Emotions: Focuses attention inward, away from outer stressors, creating a feeling of centeredness and peace.
From a seated position, breathe in as you raise your arms to shoulder height. On an out-breath, cross your right arm over your left, palms facing up. Now bend your elbows and bring the palms of your hands together, so that you hold your right thumb with your left hand.
On an in-breath, lift your elbows while drawing your shoulders down and back. Lift your chest and breathe steadily, feeling the space between your shoulder blades expand with every out-breath. Close your eyes and hold for eight breaths. Gently switch sides.
Pigeon Pose
Body: Increases flexibility in the hip joints, stretches the buttocks and the backs of the thighs, lengthens and massages lower back.
Emotions: Releases emotional tension and stress and promotes a feeling of inner confidence.
From a seated position, breathe in as you lengthen through the crown of your head. Gently pull your right knee into your chest, then rotate your leg outward and place your right foot just above your left knee. Take a moment to allow the right hip to relax open. Flex your right foot.
Leading with your chest, your navel tucked into your spine, gently bend forward over your crossed leg, breathing into your hips. Feel your sit bones relax and your lower back lengthen. Focus on drawing your chest beyond your knees. For a deeper stretch, reach your arms toward your left ankle (threading your right arm through the gap of the right crossed leg). Hold for eight breaths, then gently switch sides.
Forward Bend
Body: Aids digestion by massaging and stimulating the abdominals and internal organs, as well as the circulatory and respiratory system; creates length between the vertebrae of the spine; removes toxins from your body by reversing blood flow and discouraging blood clots.
Emotions: Fosters a sense of safety, promotes concentration and clarity.
From a seated position, breathe in as you extend the spine from your sit bones up toward the crown of your head.
On an out-breath gently fold forward from your hips. Let your head hang, your neck relax, and your arms surrender to gravity. Feel the stretch in the back of the thighs. Focus on drawing your chest beyond your knees. Hold for eight breaths.
For a deep chest stretch, you can modify this exercise into a standing downward dog pushing up against a wall or fence. Focus on lifting your sit bones up and backward, pull your heart forward and gently sink into the stretch.
Spinal Twist
Body: Strengthens, releases, and decompresses the spine; improves circulation; massages inner organs; vitalizes nervous system.
Emotions: Creates a sense of joyfulness and awakening.
From a seated position, breathe in as you lengthen through your spine, then place the palm of your left hand just by the front edge of your seat.
On an out-breath twist from your torso to your right, pushing gently into your left arm and gazing over your right shoulder. Breathe into the twist, feeling the space between the vertebrae expand with every out-breath, in an upward corkscrew motion. Try to increase the twist on each out-breath, pressing away from your left foot and hand. Pull your left shoulder away from your left ear, but don’t strain. Breathe steadily and fluidly. Hold for eight breaths, then gently switch sides.
Relax The Face
Body: Releases facial tension, stimulates circulation, tones facial muscles.
Emotions: Calms nervous system, promotes relaxation and peace of mind.
Sitting up or folded forward, allow all the muscles of your face to surrender to gravity. Focus on softening your jaw, cheekbones, eyes, mouth and tongue. Open your mouth as wide as possible and stick out your tongue as far as it will go. Exhale forcefully.
Place your two index fingers on your third eye (space between the eyes) and massage it, then place your index fingers on your temples and massage softly. Exhale again.
Wrap It Up
As in the starting position, sit up tall, your navel tucked into your spine, the crown of your head lifted toward the sky, shoulders relaxed. Close your eyes and continue Ujaii breath for another 10 breaths, feeling the newly generated energy flood your body, rejuvenating and nourishing it for the rest of your journey.
