by Darrin Zeer
FRIENDLY FACIAL
Close your eyes and let your face relax and soften.
Roll your eyes in slow, wide circles in both directions.
Rub your palms together and place your hands gently over your eyes.
HEADACHE HELPING HAND
Place your index fingers just above the middle of each eyebrow.
Press with your fingers and hold.
Close eyes and breathe deeply.
KEEP IT SIMPLE!
Remember the Philosophy of the Enlightened Traveler (see page 11). Though you may encounter surprises and challenges around every turn, stay committed to remaining calm and content. No matter whether you have to wait in a long line or your travel plans get dras-tically altered; you’ll stay cool!
If you are patient in one moment of anger, you will escape a hundred days of sorrow.
—Chinese proverb
HAPPY TRAILS
Check in with your travelmates to see if they need anything. Whether it’s a shoulder massage or a kind word, everyone needs extra T.L.C. when far from home. It is important to keep your communications with your travel-mates as courteous and kind as possible.
A single conversation across the table with a wise man is worth a month’s study of books.
—Chinese proverb
As you travel across the globe to exciting destinations, try these challenging yoga stretches to keep you at your best.
LEANING TOWER OF PISA POSE
Stand with your feet hip-width apart.
Inhale and fully extend your arms overhead with your palms pressed tightly together.
Exhale and lean your upper body to the left.
You should feel the stretch along the entire right side of your body.
Complete five deep, slow breaths.
Repeat this exercise, stretching to the right.
EIFFEL TOWER EAGLE POSE
Stand up straight, with your feet hip-width apart.
Step your left foot over the right, keeping your left foot above the ground. Squeeze your inner thighs tightly together.
Wrap your left arm under your right; try to stretch your palms together.
Stand powerfully, and try to find your balance.
Squeeze your arms and legs tightly together like the strands of a rope.
Take five deep breaths and then switch sides. Hang in there. This pose takes time to master.
Eat dessert first. Life is uncertain.
—Anonymous
STANDING T TAJ MAHAL POSE
Stand with your feet together and your arms by your sides.
Focus your gaze straight ahead. Inhale and extend your arms toward the sky with your hands tightly in prayer position.
Lower your upper body to a ninety-degree angle and stretch your arms forward and stretch your leg backward with your toes pointed. Rest your hands on the wall if necessary.
Hold the posture for at least ten seconds, and then slowly return to a standing position.
Remember, breathing is the key to strength and calm.
Try this pose standing on your other leg.
PYRAMIDS OF EGYPT BOW AND ARROW POSE
Stand with your feet together and arms by your sides and fix your gaze on a spot straight ahead of you.
Inhale and bend your right leg backward, grasping the inside of your right foot with your right hand.
Extend your left arm above your head, fingertips reaching upward.
Slowly lower your left arm straight forward and kick your right leg back as you stretch forward.
Hold the posture up for fifteen seconds while taking deep, calm breaths.
Repeat this pose one to three times on each side.
There are no foreign lands. It is the traveler only who is foreign.
—Robert Louis Stevenson
GREAT WALL OF CHINA WARRIOR POSE
Gather your courage, stand with your feet together, and raise your arms straight out to either side.
Take a big step to the right, with your right foot turned out toward the right.
Bend your right knee at a ninety-degree angle. Make sure your knee is directly over your foot.
Keep your left foot planted firmly and your left leg straight.
Your upper body should be tall and straight and your shoulders relaxed.
Stand strong for fifteen seconds.
Slowly return to a standing position and repeat the stretch to the other side.
MACHU PICCHU RAG DOLL POSE
Stand straight, take a deep breath, and prepare to relax.
Stretch your arms up toward the sky.
Bend your knees slightly and exhale.
Drop your arms and upper body toward the ground and let your neck hang.
Relax your head and shoulders and take deep, full-body breaths.
Let everything sag toward the ground while you bend over.
For extra rejuvenation, reach around and lightly pound your fists on your lower back.
Return to a standing position by slowly walking your hands up your legs.
Make haste slowly.
—Zen master
NATURAL WONDERS of the WORLD
MEDITATION
Relax … breathe …
imagine standing on the peak
of magnificent Mount Everest.
Feel the inspiration
of being on top of the world,
inhale the crisp air,
see the view unfolding for miles around.
To see what few have seen, you must go where few have gone.
—Buddha
BIOGRAPHIES
DARRIN ZEER spent seven years traveling throughout Asia and studying various forms of yoga and meditation. He currently works as an author, consultant, and spokesperson for corporations across America. He has appeared on CNN and in Time magazine, the Wall Street Journal, and the New York Times. Darrin is often on the road teaching his unique brand of yoga. His focus is on coaching people to have more peace and joy in their lives as well as on teaching simple tools for instant stress relief. He lives in San Diego, California.
Darrin is also the author of Office Yoga, Office Spa, Everyday Calm, and Office Feng Shui, all from Chronicle Books. If you or your company would like to contact Darrin, please visit www.relaxyoga.com.
FRANK MONTAGNA began his career with Walt Disney Feature Animation in Orlando, Florida. He later moved to New York City to oversee art direction at MTV Animation. Today he resides in Los Angeles where he works as a freelance illustrator and animation designer. His work has appeared in such publications as Cosmo Girl, the Wall Street Journal, and Company. He has illustrated several books for both Scholastic and Chronicle Books, including Office Feng Shui and Office Spa.
ACKNOWLEDGMENTS
Special thanks to my editor, Jodi Davis; my agent, Jeff Herman; everyone at Chronicle Books; and all my friends and family. I’m glad you are all in my life. Thank you for your incredible support!
BON VOYAGE!
And have a peaceful trip. …
A journey of a thousand miles begins with a single step.
—Confucius
TRAVEL YOGA PACKING REMINDERS
DOCUMENTS TO BRING:
Your travel itinerary plus ticket, driver’s license, passport, medical ID and insurance card, credit cards, traveler’s checks, and petty cash for tipping. For extra security, pack photo-copies of your documents in another bag.
FOR YOUR TRAVEL ALTAR, BRING:
An attractive altar cloth to cover the hotel-room TV or table, pictures of family and friends, icons, and items that bring you comfort. (See “Travel Altar” on page 60.)
FOR YOUR SPA NIGHT, BRING:
A CD player plus headphones, both relaxing and passionate music, bath salts and aromatherapy oils (lavender is always nice), small candles in a tin, and incense. (See “Spa Night” on page 62.)
FOR WORKOUTS, BRING:
Workout shoes and clothes, a bathing suit, and a few ziplock plastic bags to carry wet clothes or bottles that might leak.
FOR TO-GO SNACKS, BRING:
Bottled water, trail mix, an array of energy bars, herbal tea, fruit, vegetables, vitamins, and your usual favorite snacks.
To be fully aware means to be fully aware now, at this moment. There is no past. There is no future. There is only now.
—Gourasana
Text copyright © 2005 by Darrin Zeer.
Illustrations copyright © 2005 by Frank Montagna.
All rights reserved. No part of this book may be reproduced in
any form without written permission from the publisher.
Library of Congress Cataloging-in-Publication Data available.
ISBN: 978-0-8118-7840-1
Chronicle Books LLC
680 Second Street
San Francisco, California 94107
www.chroniclebooks.com