Yoga for those who travel a lot


Be it for business or pleasure, travelling does take its toll on the body. Yoga has some key solutions to prep the body for this shift of time, space and routine and it can also help us bounce right back when all is said and done.


A lot of traveling will hinder a person’s work life balance. Such travellers will need a very strong formula to keep their mind and body in sync. By practising Yoga and meditation, they can help themselves and be productive at their workplace. The next time you're in the lounge awaiting your flight or in a railway compartment all to yourself, don't shy away from trying out these yogic techniques before you travel.

To begin, sit down for two minutes and meditate silently. Breathe in deeply and breathe out to relax.

Bhastrika Pranayama in lotus posture

Formation of the posture

  1. Sit in a comfortable position and then slowly bring your left leg on your right thigh and right leg on left thigh, forming the Padmasana (Lotus posture)
  2. Keep the spine erect, head straight, shoulder relaxed
  3. Hold Prapthi mudra on knees


  1. Inhalation - 6 counts
  2. Retention- 6 counts
  3. Exhalation - 6 counts
  4. Performed 20-25 times; minimum - 5 mins; maximum - 15 mins
  5. Preferably performed with an empty stomach


  1. Cleanses the entire body and releases toxins
  2. Expansion of the upper chest
  3. Reduces excess fat in body
  4. Enhances digestion
  5. Regulates the nervous system
  6. Purifies blood
  7. Activates body by reducing laziness/yawning

Padahastasana - standing forward bend

Time: 3-5 times

Formation of the posture

  1. Begin with standing straight, press your feet down into the floor and ground yourself strongly
  2. Now exhale and gently bend down from the hips (not the waist) and place your chest and stomach on your thighs
  3. Place palms on either side of feet
  4. As a beginner, you may have to bend your knees slightly to accomplish this
  5. If your knees are bent, ensure that they are straight over your toes and not opening out inwards or outwards
  6. Slowly start to straighten out your legs but make sure that your chest and stomach never leave your thighs
  7. Lift your hips as you straighten through your hamstring muscles all the while pressing your heels into the floor
  8. Begin by holding this pose for 30 seconds and gradually work your way to one minute at a time

Breathing methodology

As you move forward exhale deeply to touch the floor with palms


  1. Padahastasana makes the body very flexible. It stretches the back and leg muscles.
  2. It helps to eliminate excess belly fat.
  3. It improves digestion and reduces constipation. It eliminates many stomach ailments.
  4. It makes the spine flexible and strengthens the nerves.

Hastha Uttanasana - raised arm pose

Formation of the posture

  • Begin with samasthithi (standing straight), raise both the hands which are in pranam above the head.
  • Let there be shoulders length between the two arms.
  • Bend the trunk and head backwards to create a slight curve.
  • Raising the arms and bending the trunk backwards is done at the same time.


  • In this yoga pose, your body is stretched above; it helps to relax the neck and back muscles.
  • Your abdominal muscles are stretched and internal organs are massaged.
  • The shoulders become stronger, and it is useful in the treatment for frozen shoulders condition.
  • The spinal cord and the back bone are also stretched

Sukhasana – happy pose

Formation of the posture

  • Lie down on your back, stretch your legs forward and bring your hands beside your body with palms on the floor
  • Lift your upper body to attain sitting posture with legs stretched out
  • Fold the left leg and tug it inside the right thigh
  • Then fold the right leg and tug it inside the left thigh
  • Keep the palms on the knees
  • Sit erect with a straight spine


  • It stretches and helps in lengthening your spine
  • Broadens your collarbones and chest
  • It calms your mind
  • Enhances the feeling of peacefulness
  • Removes anxiety, stress, and mental tiredness
  • It helps in improving body posture
  • It opens your hips


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