When traveling or on holiday, a normal routine tends to get thrown out of balance. Long flights, different time zones, a change in weather and days that involve varied things to do are all factors that contribute to a change in routine. Despite outstanding experiences and stunning views during your travels, your body will face a fair amount of exhaustion. Your shoulders will bear the brunt of carrying heavy bags, and lower back and hips will get tight from sitting for hours together.

With tight schedules you may not have the time to make it to your (online) yoga class, but this is also the time when you need to stretch out tight muscles and tiredness. Whether or not you’re carrying your mat with you, you can take out a little time to do a few postures and centering practices to keep yourself balanced, grounded and relaxed, and to keep your body from creaking. Whenever you’re feeling the fatigue, exhaustion and tightness setting in (or prevent it entirely), here are a few yoga practices to do when traveling.

Yoga poses to practice when traveling

If you don’t have your mat, these yoga postures can be done on the hotel room floor, carpet or rug. A few of them can even be done on the bed. Practice these yoga poses to stretch the necessary muscle groups like the hip flexors, shoulders and lower back. Try to focus on the breath through the practice so you can experience a deeper state of relaxation. This will also help you alleviate jet lag side effects like sleeplessness or restlessness. You can even do these poses with your kids as well.

Cat-cow pose

‍This is a wonderful posture that stretches the entire back and releases tension. It also stretches the abdomen and digestive organs which might feel sluggish from the travel. Practice a few rounds until you feel the stiffness release from your back.

How to do Cat-cow pose

Come onto all fours with the palms directly under the shoulders and knees underneath your hips. Ensure your weight is equally distributed on all fours.
Inhale and fill your abdomen with air as you let your belly drop towards the mat. There will be an arch in your back as you do this. Look up towards the ceiling and lengthen your neck and throat.
As you exhale, pull the naval towards the spine, curve your back and tuck your chin into your chest as you lift up.
Continue this movement for a few breaths. Let your breath guide you through the movements.
After a few rounds, release and come into child’s pose.

Low lunge pose

‍This posture works on tight hip flexors (the front of your hips) which tend to get tight from sitting for a long period of time. Stay in the posture for a few breaths.

How to do low-lunge pose

To practice low lunge, take your right foot between your hands. Make sure your right knee is directly above your right ankle.
Now gently drop your left knee to the floor. You can also keep a blanket or a small cushion below your knee for comfort.
Bring both hands to your waist and gently push your hips forward till you begin to feel a nice stretch.
Keep facing your right leg. Don’t let your shoulders round. They should remain open.
Stay here for a few deep breaths or as long as you are comfortable.

Pigeon pose

This posture also targets the hips, hip flexors and back. Try doing variations in this where you can bend forward and place your forehead in front of your leg. This will give a deeper stretch to the back.

How to do pigeon pose

From Downward facing dog (Adho Mukha Svanasana) bring your right leg forward. Fold the leg and place the knee between your palms.
Your left leg will remain stretched out behind you. Keep your palms beside your thighs and try to arch the back and look up. If this is difficult, you can also look ahead of you.
Ensure the hip joint is not stressed. Keeping the lower back stable, arching the back more from the upper back will help.
Your right foot will either be pointing outwards or pointing towards your body. You can adjust this based on your flexibility.
Stay here for a few breaths. Pay attention to the stretches in the lower back, hips and thighs.
Repeat this with the other leg.

Cow-face pose

Known as Gomukhasana, this posture is perfect for stretching out tight or locked shoulders. Keep the chest open, shoulders pushed back and back straight in the posture. Take deep breaths and hold the posture for a minute or two.

How to do cow-face pose

Stand in Tadasana (mountain pose). Now take a step forward with your right leg, and then shift the body weight forward on to that leg.
Take a breath in and breathe out. Now lift the left foot off the ground, bend the knee and hold the left ankle from the inside or the outside - whatever is comfortable for you.
Keep the right firmly placed on the floor. The left thigh is now over the right thigh.
Once again, inhale and as you exhale, take the upper body forward while simultaneously raising the left knee higher and pushing the foot into the hand.
After reaching a stable position, inhale and extend the right hand forward, joining the palms in namaste mudra. You can also join the index finger and thumb in gyan mudra. Look towards the right fingertips.
Keep your gaze focused on a point in front of you. Take slow, deep breaths and try to relax here.

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Legs up on the wall pose

‍This relaxing and restorative posture is great for relieving leg pain, swollen ankles and tiredness from the body. It relieves stress from the calves, hamstrings and lower back. It helps with blood circulation by assisting the return of blood back up to the heart. It also slows down your body and balances your nervous system.

How to do legs up on the wall pose

Lie down with your buttocks close to a wall and legs falling to one side. Now slowly lift the legs up along the wall. Adjust your position to make sure you are as close to the wall as possible. Make sure you are comfortable.
Now relax the throat and head. Keep the arms on the side of the body or above your head - whichever is comfortable for you.
Stay here for a couple of minutes. Try to take slow, deep breaths.
To come out of the posture, slowly drop the legs to one side and push yourself away from the wall.

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Yoga postures to do during transit

While waiting at the airport, during long car or train rides your body can begin to feel the exhaustion. Stretching out stiff muscles with simple exercises can be helpful. Here are a few stretches to do in-transit:

Neck stretches

Stretch out the stiffness from your neck by rotating it clockwise and anti-clockwise a few times. You can also breathe in, look up, breathe out and look down a few times. Due to sitting for long hours the neck often takes on too much stress and strain. These movements will help relax.

Cow-face arms

‍Try the modified version of Gomukhasana where the arms are interlocked (or brought as close together as possible) Open up the chest and shoulders. This will help release stiffness from the upper back.

Modified warrior pose

Stretch out the thighs, hips and entire legs by doing the modified warrior pose. Place one leg on a chair and the other leg a little distance away from the chair. Stretch the legs, arch the back if you can and hold the posture for a few moments. This will be good for the back and legs. This counters the act of sitting for long hours.

Standing forward fold

‍Release the stiffness from the back by doing the standing forward fold. Bend from the hips and come as low as you can or touch your toes. Keep pulling your arms, shoulders and upper body lower and lower.

Garland pose

‍Squat into Malasana or try a modified version where you move up and down into the squat a few times. This will stretch the inner thighs, hips, legs and ankles.

Other yoga practices to do when traveling

Apart from yoga postures, taking out a few minutes to do breathing exercises are helpful. Bellows breathing is perfect for energizing the mind and body in the morning while alternate nostril breathing will help you relax and unwind after a long day. Practice a few minutes of oceans breathing before bedtime for deep, sound sleep that might be affected due to jet lag or exhaustion. You can also practice Yoga Nidra (guided relaxation) if you are having trouble.

The best thing about yoga is you only need to be present and mindful. So even if you’re traveling with limited luggage and no mat, you can easily do these postures on a bed or carpet in your room. The benefits are effective and extremely helpful while you’re on the road.