by Darrin Zeer
TRAVEL YOGA
TRAVEL YOGA
STRETCHES FOR PLANES, TRAINS, AUTOMOBILES, AND MORE!
by Darrin Zeer
illustrations by Frank Montagna
CHOOSE THE ROAD LESS TRAVELED.…
CONTENTS
Quick Help Guide
Introduction
5 Keys to Happy Travels
Philosophy of the Enlightened Traveler
CHAPTER Ready, Stretch, Go! Packing Peace of Mind
CHAPTER Terminal Tranquillity: Arrival and Departure Patience
CHAPTER Yoga on the Go: Stretching in Planes, Trains, Boats, and Automobiles
CHAPTER Hotel Room Harmony: Relaxation in Your Home Away from Home
CHAPTER The Enlightened Traveler: Yoga Around the Globe
Travel Yoga Packing Reminders
Biographies
Acknowledgments
QUICK HELP GUIDE
Neck and shoulders tight? 46, 47, 48, 49, 51, 55
Lower back ache? 16, 17, 18, 28, 34
Legs stiff? 38, 39, 52, 86, 88
Whole body sore? 18, 44, 53, 63, 91
Stressed and overwhelmed? 19, 50, 54, 69, 77
Physically exhausted? 33, 36, 62, 74
Want some deep relaxation? 21, 32, 40, 56, 75
Frustrating delays? 24, 26, 31, 37, 93
Need a little inspiration? 27, 60, 61, 64, 68, 81
Feeling disorganized? 14, 15, 19, 84, 94
INTRODUCTION
Travel Yoga is your perfect guide to a stress-free journey.
Whether your trip is for business or pleasure, practicing yoga is your ultimate relaxation tool. Don’t worry—you won’t need to stretch your body like a pretzel, and you don’t need any prior yoga experience to receive benefits. In fact, the tighter and tenser you are, the more this book is meant for you. You can practice these easy and relaxing exercises whether you’re sitting in a cramped airplane seat, waiting in a long line, resting in your hotel room, or jet-setting around the globe—wherever and whenever you might need a little calm.
Before we start, it’s important to understand a bit about yoga. Yoga is a practical path to inner peace and wisdom that originated in India over five thousand years ago. It consists of hundreds of stretching exercises that create health and well-being. And because travel requires so much waiting and waiting and waiting, you’ll have plenty of time to practice these stretches, no matter how overwhelmed you feel.
So let’s get started! This guide is organized into five parts: “Packing Peace of Mind,” “Arrival and Departure Patience,” “Stretching in Planes, Trains, Boats, and Automobiles,” “Relaxation in Your Home Away from Home,” and “Yoga Around the Globe.” All together, this little handbook offers over sixty quick and easy techniques to combat stress throughout your trip. So go ahead: flip through the pages and dive in. If you have a specific ache or pain, turn to the “Quick Help Guide” on page 7. And if you can’t take the book with you on your travels, be sure to pull out the card at the back and toss it into your bag for instant relief.
You’ve now booked your ticket to the ultimate peaceful travel adventure.
Happy travels!
5 KEYS TO HAPPY TRAVELS
Be patient—master the art of waiting.
Be friendly to your fellow travelers; kindness has many rewards.
Find pleasure in your travel experience; it will make any bumps along the way more tolerable.
Practice stretching and relaxation exercises throughout your journey; they will transform your trip.
Take things one step at a time. When stressed, simply take a deep, relaxing breath for instant peace of mind.
PHILOSOPHY OF THE ENLIGHTENED TRAVELER
Imagine standing in the middle of a busy airport terminal and feeling completely at ease. It’s possible! With the help of yoga, you can teach yourself to stay calm, no matter how stressful your surroundings are.
The enlightened traveler’s first reaction to all stressful situations is “No problem. I am calm.” When a challenge that seems to have no solution arises, the enlightened traveler thinks, “No problem. I am calm.” Because the enlightened traveler stays calm in all situations, she or he finds it easier to solve problems and let wonderful experiences unfold.
Remember that travel is more fulfilling when you manage your stress level. You can spend your travel time in either worry or wisdom. Think about this the next time you’re in line or delayed. If you feel anxious, a state of calm is just a stretch and a deep breath away. Make a commitment here and now that peace of mind will be your highest priority throughout your trip.
The rewards of the journey far outweigh the risk of leaving the harbor.
—Anonymous
1. READY, STRETCH, GO!
Packing Peace of Mind
PAIN-FREE PACKING
Getting ready for your trip need not be stressful! The secret is to start a few days before your departure. Whenever you think of an item you’ll need, toss it into your suitcase, or at least add it to your packing list. It’s also fun to invite a friend to help you brainstorm what you need to bring and even to help you fold and pack your stuff. For a complete packing reminder list and for special Travel Yoga items, please refer to page 94 at the back of the book. Use a backpack as your carry-on, so that both of your arms can be free to practice Travel Yoga without any strain.
On a long journey even a straw weighs heavy.
—Spanish proverb
HOME CLEAN HOME
No one likes to come home to a mess. So whether you’re leaving for the day or for a month, give your abode a once-over. Make the bed, water the plants, clear the clutter, and—most important—wash the dishes! Think of this as a special gift to yourself, an inviting way to return home.
Lugging baggage can be a pain—literally. And long flights, car rides, and train trips can stiffen up your body. So indulge in this soothing stretch series to prepare yourself for the journey ahead.
CAT AND COW POSE
Your hands should be directly beneath your shoulders and your knees directly beneath your hips.
Inhale as you slowly raise your head and arch your lower back downward. Point your tailbone to the ceiling.
Exhale as you slowly drop your head and arch your lower back upward.
Repeat five to ten times or as many as time allows.
A person who walks in another’s tracks leaves no footprints.
—Anonymous
HEAVY SUITCASE STRETCH
As you lie on your back, slowly bend your legs at a ninety-degree angle.
Plant your feet firmly on the ground beneath your knees.
Put your arms at your sides with your palms down.
Gently raise your hips off the ground to a comfortable height.
Breathe, hold for fifteen seconds, release, and repeat.
Patience is the best remedy for every trouble.
—Titus Maccius Plautus
GENTLE COBRA
Lie flat on your stomach, with your forearms flat on the ground.
Keep your elbows touching the sides of your ribcage.
Keep your hips on the ground and your buttocks tight to support your lower back.
Gently lift your head and chest with the strength of your back.
Breathe and stretch; feel the strength of your back muscles.
Hold this stretch for fifteen seconds, then release and repeat.
CHILD’S POSE
Sit back on your calves, lean forward, and rest your upper body on your legs.
Let arms rest at your sides. Turn your face to one side.
Let your body relax, and breathe deeply.
Repeat this mantra: “I will stay calm and patient throughout my journey.”
INNER ITI
NERARY
Before you jump into the fray at the terminal, work out a game plan. Make sure your possessions are organized and handy, with your ID and travel documents easily accessible. When you arrive, pause before you step out of the vehicle, take a deep breath; the journey has just begun. And remember: The most important part of your plan should be to arrive early. This will allow plenty of time to practice Travel Yoga.
NATURAL WONDERS of the WORLD
MEDITATION
Relax … breathe …
imagine getting lost in the Sahara Desert.
Travel through the vast emptiness;
all is quiet, a gentle wind blows,
your worries simply fall away,
you let the stillness take over.
Have a vision not clouded by fear.
—Cherokee proverb
2. TERMINAL TRANQUILLITY
Arrival and Departure Patience
For most of us, standing in line is nerve-wracking, especially when we’re in a rush. The following exercises will help you limber up and take your focus off your wait.
PATIENCE POSE
Standing on your left foot only, cross right foot over left. Right toes should not touch the ground.
Put your hands on your waist and focus your gaze on a spot a few feet in front of you.
Feel the sole of your left foot rooted into the floor, balance on your left leg, and feel your posture rise upward.
Take five deep breaths while focusing on being patient, and then switch legs.
Start by doing what is necessary, then do what is possible, and suddenly you are doing the impossible.
—St. Francis of Assisi
STEADY STANDING POSTURE
To ease strain on your lower back, stand with your feet hip-width apart and knees slightly bent.
Imagine a string pulling upward at the crown of your head. Feel your spine lift into a straight line.
Let your shoulders relax downward and back, soften your jaw, relax your forehead, lower your chin, and don’t forget to breathe.
To help yourself stay calm, breathe in and out in a slow, steady rhythm.
Notice that when your chest rises outward, your back immediately straightens, you naturally take a deep breath, and your shoulders and neck rise and align.
Can you feel the difference? This simple shift in posture improves not only your physical well-being, but also your mood.
LOOSEN-UP POSE
Place your hands on your hips.
With your legs hip-width apart, bend both knees slightly.
Make wide, full circles with your hips, and remember to smile.
Next, place your hands on your lower back, fingers pointing downward.
Tighten your buttocks and stretch your upper body backward.
Breathe and relax into the stretch.
Life is not so short but that there is always time for courtesy.
—Ralph Waldo Emerson
CHEERFUL CHEST OPENER
Interlace your fingers behind your back, bend forward and slowly raise your arms.
Let your chest rise, and breathe into the stretch.
Take five deep breaths and then gently release your arms.
With loose fists, gently pound on your lower back.
Don’t forget to share a smile with those around you.
The best way to cheer yourself up is to cheer everybody else up.
—Mark Twain
SECURITY CHECK STRETCH
Hold your arms straight out to the sides.
Stretch your fingertips toward the opposite walls.
Pull your hands in opposite directions and let your shoulders relax.
Breathe, relax, and smile!
RANDOM ACTS OF PATIENCE
Security personnel have one of the toughest jobs in travel. They have to be hypervigilant and eagle-eyed while exercising extreme patience. Patience goes a long way, as does a simple smile and a “Thank you very much.” Your random acts of patience will help you stay calm and bring a smile to those who serve you.
Be kind, for everyone you meet is fighting a hard battle.
—Plato
Waiting is a large part of the travel experience. So why not use this time to practice Travel Yoga? Stretch your body, soothe your mind, and savor the moment.
FLIGHT-GOT-BUMPED RAG DOLL STRETCH
While sitting, reach your hands toward the sky.
Breathe in deeply, and relax completely on the exhalation.
Drop your arms and upper body toward the ground like a rag doll.
Breathe deeply.
Stay here until you feel refreshed.
Courage consists of the power of self-recovery.
—Ralph Waldo emerson
HAPPY TRAVELS STRETCH
While sitting, interlace your fingers behind your head.
Relax your elbows and shoulders.
Smile, breathe, and stretch your elbows backward.
Feel your shoulder tightness releasing and your chest opening.
Repeat this calming exercise as needed.
LAYOVER LOWER BACK RELIEF
Lie on your back and slide your legs up against the wall.
Rest your hands on your belly and close your eyes.
Feel your lower back loosen.
Breathe and forget about your hurries and worries.
ADVANCED BACK SUPPORT
Stand with your back and palms flat against the wall.
Slowly walk your feet out in front of you.
Use your hands to slow your descent as your back slides down the wall.
Lower yourself until you are in a sitting position with your thighs parallel to the floor, knees at a ninety-degree angle, and feet directly below your knees.
Do not let your knees extend beyond your toes.
You will feel your buttocks and legs getting a great workout.
Hang in there, and don’t forget to breathe.
Pressurized cabins, turbulence, recycled air, and long hours of sitting can leave you feeling groggy upon arrival. These Arrival Revival stretches will get your circulation going and soothe sore muscles.
GET A GRIP!
Tightly interlace your hands and rotate hands in wide circles.
Massage and squeeze hands together.
Release hands and shake them.
Curl fingers into a tight claw, into a tight fist, and then stretch fingers wide apart.
What would life be if we had no courage to attempt anything?
—Vincent van Gogh
SERVICE STATION REJUVENATION
Shake your hands and arms vigorously.
Shake each leg and foot, one at a time.
Swing your arms in wide circles– up and around and from side to side. Switch directions.
Wiggle your whole body till it feels loose.
Raise your arms above your head.
Reach your hands toward the sky and rise onto your toes.
Breathe, stretch, and feel your whole body reenergize!
Man plans … God laughs.
—old Hebrew saying
GROUNDING TREE POSE
Stand next to a table or chair for balance.
Place your right foot against the inside of your left thigh.
If your foot slides down, place your right hand on it.
If you feel steady, put your hands against your chest in prayer position.
Feel the standing foot rooted into the ground.
Relax and breathe.
Stand straight and balanced. Switch legs slowly.
All good things come to those who wait.
—English proverb
LAST LEG OF THE TRIP LEG BENDS
Place your hand on a solid surface to steady yourself.
Keeping your back straight, squat down slowly for a moment.
Take a deep breath, then slowly rise.
Repeat this move several times, breathing in rhythm.
Try this with your feet flat or balancing on the balls and toes of your feet.
The w
orld is a book, and those who do not travel read only a page.
—St. Augustine
LUGGAGE CAROUSEL LUNGE
Lift your right foot onto a solid bench or table.
Turn your standing foot to the side for balance.
Stretch over your right leg, placing your hands on your leg or on the table.
Drop your head and breathe into the stretch.
Flex your foot. Breathe.
Relax your foot. Breathe.
Switch legs and repeat.
He who would travel happily must travel light.
—Antoine de Saint-Exupéry
NATURAL WONDERS of the WORLD
MEDITATION
Breathe … relax …
imagine journeying into the Grand Canyon.
Soar into its depths, inhale the fresh air,
lose yourself in the majestic beauty.
Find calm in the canyon!
The real voyage of discovery consists not in seeing new landscapes, but in having new eyes.