Traveling Warriors: Put Yoga to Work

Yoga is perfect for traveling warriors because it doesn’t require anything except yourself and a mat! With the confined environment of air and road travel, yoga can be an excellent form of exercise to stretch the body and detox from confined spaces. Plus, yoga provides an amazing full-body workout that helps strengthen, tone, and increase flexibility.

When you’re not in your normal routine, it’s easy to make poor nutrition choices or indulge in weeknight cocktails. Unfortunately, these choices can cause more harm than you realize—not only impacting your health but also your energy levels and finances over time. Life on the road can feel lonely and isolating, but yoga offers a way to connect with yourself, turn inward, breathe, and practice self-care. This will leave you feeling refreshed and energized by the time you return home.

Creating a disciplined routine while traveling can have a significant impact on both your professional and personal life. Yoga is easy to implement anywhere, offering a great workout to strengthen your body while reducing tension and stress. Skipping the hotel bar in favor of yoga will leave you feeling energized rather than worn out, impressing both your family with your new energy and your boss by saving the company travel expenses. It’s never too late to start a yoga practice—you’re never too old, too inflexible, or too unfit. Everyone can benefit from yoga, and little by little, day by day, city by city, you’ll experience physical, mental, and emotional growth.

Traveling can also mean working long hours, which makes finding work-life balance essential. Even when you’re not with family or in your own bed, calming your mind is crucial. We are not designed to work or stare at screens all day and night. Schedule time to roll out your yoga mat—indoors or outdoors—and connect with your mind, body, and spirit. Practicing yoga while traveling will improve concentration, creativity, and communication, all while replenishing your vital life-force energy (your breath). Just focus on your breath, and your thoughts will naturally fall away.

What Type of Traveling Warrior Are You?

The Road Warrior

Driving can be fatiguing, boring, and makes the body stiff.

1. Schedule 20 minutes of drive time with no radio or phone, simply focusing on very deep breathing.

2. Breathe in to the count of 6 and out to the count of 6, keeping your inhales and exhales even.

3. Sit straight up and engage your core to strengthen your abdomen and help aerate your lungs.

4. The “Seat” posture is essential in yoga. Whether you’re sitting at the wheel or standing in line, practice holding yourself in a way that feels joyful and balanced.

5. Disengage from any form of road rage.

6. If it’s a nice day, stop at a park or rest area to practice the basic yoga poses listed below. A quick stretch break can go a long way during a long drive!

The Sky Warrior

After being confined to a germ-infested plane, try a detoxifying breathing exercise to reset your body.

Kapalabhati is a great breathing technique to remove bacteria and germs from your sinuses while boosting your energy.

1. Sit on your heels if possible, or practice while walking to baggage claim or the car rental area.

2. Take a deep inhale through your nose.

3. Seal your lips and exhale quickly and forcefully through your nose.

4. Practice quick, forceful exhales; the inhale will come naturally.

5. Continue until you need to take a full inhale.

6. Repeat 2-3 times.

7. If you feel dizzy, stop and take deep, slow breaths to center yourself.

8. After completing the exercise, notice the energetic shift in your body and mood.

The Hotel Warrior

Traveling can be fun and empowering—until it’s not. When it feels overwhelming, try some yoga! The best part? It’s all about you—no distractions.

1. Use the hotel fitness center or practice yoga in your room. Many hotels, including Marriott and Hyatt, offer on-demand yoga programs as a guest amenity.

2. Dedicate and schedule your practice. If you travel three days a week, commit to how many days you’ll do yoga and for how long.

3. Practice before meals. You can have a light snack 2-4 hours beforehand, but avoid heavy meals that will make you feel sluggish.

4. Bring a video, watch a YouTube class, or buy a yoga book to explore new poses and deepen your practice.

Here Are a Few Basic Poses to Get You Started:

Sun Salutations: Do 3 sets, linking one breath to each movement.

Mountain Pose: Plant your feet firmly, engage your core, and reach your arms overhead. Purpose: Opens the chest and ignites the nervous system.

Forward Fold: Exhale, hinge from your hips, and release your neck. Purpose: Revitalizes the nervous system and releases spinal tension.

Halfway Lift: Inhale, lengthen your spine, and draw your shoulder blades down. Purpose: Strengthens and elongates the spine.

High-to-Low Plank: Exhale, shift forward, and lower halfway. Purpose: Builds core, tricep, and shoulder strength.

Upward Facing Dog: Inhale, lift your chest, and straighten your arms. Purpose: Strengthens the upper body and opens the lungs.

Downward Facing Dog: Exhale, lift your hips, and engage your core. Purpose: Relieves insomnia and revitalizes the nervous system.

Warrior 1: Inhale, lift your arms, and square your hips. Purpose: Builds focus, awareness, and flexibility.

Warrior 2: Exhale, extend your arms in opposite directions. Purpose: Strengthens legs and opens the chest and shoulders.

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Core Strengthening Poses

• High Plank: Engage your core and hold for 20 seconds. Purpose: Strengthens the entire body.

• Bicycle Yogi Sit-Ups: Alternate twists for 60 seconds. Purpose: Tones the core and stabilizes the lower back.

• Legs Up the Wall: Hold for 60 seconds. Purpose: Relieves tired legs and strengthens the core.

Balancing and Spine Strengthening Poses

• Tree Pose: Engage your core and balance on one leg. Purpose: Improves posture and focus.

• Cobra: Lift your chest with little arm support. Purpose: Strengthens the spine.

Surrender Poses

• Seated Forward Fold: Lengthen your spine and fold over your legs. Purpose: Relieves stress and stimulates digestion.

• Supine Twist: Guide your knees to one side and stretch. Purpose: Releases tension and detoxifies the organs.

• Savasana: Lie still and release all thoughts. Purpose: Allows your body to absorb the benefits of the practice.

Keep adding poses to your practice—this is just the beginning. Ask us for more posture ideas! Host a special event at your company to learn more about yoga! Contact Nikki@studio9to5wellness.com to bring yoga to your workplace.