5 asanas for Travellers

Travelling can be difficult at times. Making yourself comfortable in a small plane seator a car seat for long hours can be exhausting for the body. Certain times we develop cramps or swelling due to the same. But due to such small issues we cannot give up on our favourite destinations. To make sure that you don’t face any such issues , here are 5 simple asanas that you can while you are travelling to keep yourself fit and fine for your journey.

1. Half Dog (Ardha Adho Makha Svanasana)

Place your fingertips on the wall at hip-height. Walk your feet back and bend from your hips until your legs and torso form a 90-degree angle with the floor, ankles directly underneath your hips.

Benefits :Opens your chest, shoulders, back, and hamstrings.

Perfect for: Relieving lower back pain after hours spent sitting in an uncomfy plane, bus, or train seat.

HalfDogwChair

2. Chair Pose (Utkatasana)

Bring your feet together or hip-width apart. Reach your tailbone toward the floor, back straight, as you sit into an imaginary chair. Reach your fingertips toward the ceiling. Gaze upwards, drawing your head back.

Benefits: Strengthens your shins, legs, glutes, core, and arms.

Perfect for: Waking up all those parts of your body that don’t get enough blood flow when you’re strapped into a seatbelt.

7.-Chair-Pose

3. Standard Hip Opener / Quad Stretch

Stand one to two feet away from a sink or chair. Bend one leg, reach the top of your foot behind you to rest on the surface. Draw your hips forward, holding onto the surface. Make sure hips stay level. Repeat on other leg.

Benefits: Stretches your quads, opens your hip flexors.

Perfect for:Lengthening tight hip flexors and quads. Also gets blood flow to the knee joint.

5.-Standing-Psoas-and-Quadriceps-Stretch

4. Tree Pose (Vrksasana)
Planting one foot firmly on the floor, bring the bottom of the other foot to the inside of the standing leg’s calf or upper thigh. Keep a wall within reach in case you need it for balance. Switch legs and repeat.

Benefits: Improves balance, opens your hips, engages your core, improves ankle stability and foot arch strength.

Perfect for:Stretching and strengthening the back and side of your leg (and core) that get stiff during long commutes.

Tree-pose

5. Standing Big Toe Pose (Utthita Hasta Padangustasana)

Plant your left foot on the floor and straighten your left leg. Shift your weight onto it. Lift your right leg off the floor. Bend at the right knee. Reach down with your right hand to grasp the big toe of your right foot (or the outside of your right foot). While holding onto a wall, extend that right leg straight out in front of you. Modify this by drawing the right knee into the chest with your right inner elbow. Repeat on other leg.

Benefits: Improves balance, engages the core, stretches the hamstring and lower back.

Perfect for: Stimulating parts of your brain that control balance.

Sporty girl on white background standing in yoga position Utthita Hasta Padangushthasana, Extended Hand to Big Toe yoga pose (stretched hand grasps big toe)