Yoga and Travel: Maintaining Your Practice Whilst Travelling

Traveling can be both exciting and exhausting, especially for mums who juggle family responsibilities along with their own needs. I know for myself to function I need to keep up with my yoga and meditation, so I have the energy to enjoy my travels and exploring but at the same time stay grounded and healthy. When we are travelling our routine is out of normality which can feel good at first, but doing some kind of exercise will keep your body feeling good, it will also reduce your jet lag and fatigue as well as it will help you bounce back quicker when you come back from your holiday.

Here are some practical tips for keeping up with your yoga routine during travel, including yoga on the plane and at airports.

Yoga at the airport

Airports can be stressful and tiring as you often have to walk far, wait for long and often there could be further delays. It’s easy to get unease and feeling tension building up in the body, so this is when yoga comes in and can make your time at the airport more pleasant and relaxing. You could even involve the whole family in these exercises, and it will make you all feel great.

Simple stretching

• Neck and Shoulder Rolls: Gently roll your neck and shoulders to release tension.

• Seated Forward Bend: Sit in a chair with your feet flat on the ground, hinge at your hips, and reach towards your feet to stretch your back and hamstrings.

Standing poses

• Mountain Pose (Tadasana): Stand with feet hip-width apart, arms by your sides, and take deep breaths. This pose helps improve posture and focus.

• Tree Pose (Vrksasana): Shift your weight onto one leg, place the sole of the other foot on your inner thigh or calf (avoid the knee), and bring your hands together at your heart. This pose enhances balance and concentration.

Breathing Exercises

• Deep Breathing: Sit or stand comfortably, close your eyes, and take deep, slow breaths in through your nose and out through your mouth. This helps calm your mind and reduce stress.

• Alternate Nostril Breathing (Nadi Shodhana): Find a quiet spot, sit comfortably, and practice this breathing technique to balance your energy and reduce anxiety.

Yoga on the plane

If you are like me, sitting for long hours is not fun. Plane trips can be hard if you can’t move and walk around, and it feels like your legs are asleep and very heavy. I always try to get the aisle seat so I can get up and stretch and take short walk to move my legs. Of course, you are limited what you can do on a plane but it’s important to keep hydrated and move your body as much as possible to feel better when you get off the plane.

Why is Yoga on the plane is important?

• Improves circulation -sitting for a long period of time gives you poor circulation and can lead to deep vein thrombosis (DVT). Yoga can help improve the circulation and prevent the risk of DVT.

• Improves digestion – sitting and not moving for many hours as well as eating at odd times of the day can upset the stomach. Certain yoga poses can help you with your digestion and massage your abdominal organs.

• Reduce stiffness and pain – sitting in a small space for long periods of time, can cause pain in both neck and back. Doing gentle stretching can help alleviate the tension and prevent aches and pain.

• Alleviate stress and anxiety – travel can be stressful especially with young kids. Incorporate yoga and meditation can help you stay calm and grounded in stressful situations.

Yoga exercises for the plane

Seated stretches

• Seated Cat-Cow: Sit up tall, place your hands on your knees, inhale and arch your back, lifting your chest (Cow Pose). Exhale and round your spine, tucking your chin to your chest (Cat Pose). Repeat several times.

• Seated Spinal Twist: Sit with your feet flat on the floor. Place your right hand on your left knee and twist your torso to the left, looking over your left shoulder. Hold for a few breaths and repeat on the other side.

Standing poses (if safe to do so)

• Calf raises: One of my favourites on the plane as it pumps the blood and improves circulation in your legs. Stand and hold onto the back of your seat for balance. Lift your heels off the ground, hold for a few seconds, and lower them back down.

• Forward Fold: Stand up, hinge at your hips, and let your upper body hang forward. This helps stretch your hamstrings and release lower back tension.

Be mindful of space and the people around you when you are exercising. Ensure you stay hydrated as it helps reduce stiffness and pain. Wear loose and comfortable clothing when travelling so you can move around more freely and feel more relaxed.

Making Time for Self-Care

Finding time for self-care as a mum can be challenging, but it's essential for maintaining balance and mental well-being, especially when traveling. Even though you are on holiday your schedule could be busy and sleep patterns different. If you could incorporate yoga into your daily routine, such as waking up a few minutes earlier or practicing during your kids nap time can make a huge difference on how you feel and you won’t come home from your travels more exhausted than when you left.

Here are some strategies you can use to find time for yoga when travelling.

• Start Small: Recognise that even just a few minutes of yoga each day can make a significant difference in your well-being. Begin by committing to a short practice, such as five or ten minutes, and gradually increase the duration as you see fit.

• Utilise Breaks and Downtime: Look for opportunities throughout the day to sneak in a quick yoga practice. Whether it's during your child's afternoon nap, while waiting for dinner to cook, or during a brief break between tasks, these small pockets of time can add up to a meaningful yoga practice.

• Keep It Simple: Choose yoga sequences or poses that are accessible and easy to perform, requiring minimal space and equipment. Focus on gentle stretches, deep breathing exercises, or simple relaxation techniques that can be done anywhere, anytime.

• Be Flexible and Forgiving: Understand that there will be days when your yoga practice may need to take a back seat to other priorities, and that's okay. Be flexible in your approach and forgiving of yourself if you miss a day or don't meet your goals. What's important is that you make a consistent effort to prioritize self-care and nourish your body and mind, both before and during your travels.

Cultivating Mental Resilience

Traveling with children can be unpredictable, stressful, and exhausting, but having a resilient mindset can make all the difference.

My daughter was 9months when I was travelling on my own with her. My husband was unable to come along which made it all a bit more stressful at first, but having a plan for the trip made it all a lot easier. I felt like I was preparing for a marathon without doing the running. I had travelled numerous times before on my own but travelling with an infant or toddler it’s very different. Being two parents on a trip of course makes it a lot easier but trust me you can do it and don’t underestimate what you are capable of.

What helped me was the mindset and that I stayed focused and calm during all situations that appeared. My daughter wasn’t sleeping very well as an infant so I was prepared for this and knew it could be a long night. I had lots of snacks, toys and things to entertain her which made it easier. I also had prepared a mini medicine bag in case I needed things for pain relief, a stuffy nose or ear pain. Of course, it’s not easy and travelling has its challenges but if you have some techniques that can help you stay grounded that will make the journey a lot smoother.

Here are some tips that helped me.

• Mindful breathing: ensure you incorporate some deep belly breathing into your routine. It could just simply be holding your hands over your belly and feel the breath in and out of your belly. You can also do box breathing, so breath in for four, hold for four breaths, breath out for four, hold for four breaths and just continue this flow.

• Mindfulness Meditation: Take a few moments to practice mindfulness meditation, even if it's just for a few minutes. Find a quiet spot to sit comfortably, close your eyes, and bring your awareness to the present moment. Notice the sensations in your body, the sounds around you, and the rhythm of your breath. Allow thoughts to come and go without judgment, simply observing them as they arise.

• Gratitude Practice: Take a moment to cultivate gratitude for the experience of travel, despite any challenges or stressors that may arise. Reflect on the things you're grateful for, whether it's the opportunity to explore new places, the companionship of loved ones, or the beauty of the world around you. Shifting your focus to gratitude can help put things into perspective and reduce stress.

Stay organised and prepared for your travels to minimise stress. Make a packing list, double-check travel documents, and plan your itinerary in advance. Knowing that you have everything in order can help alleviate anxiety and allow you to focus on enjoying the journey.

By incorporating these stress management techniques into your travel routine, you can better navigate the inevitable ups and downs of travel and cultivate a sense of peace and relaxation wherever your adventures may take you.

Planning for On-the-Go Yoga

If you can pack a travel-sized yoga mat or find creative ways to practice yoga while on the road, such as using a hotel room floor or finding a quiet spot in a park. Additionally, consider bringing a small towel or yoga strap to assist with stretching and support. Opt for portable yoga props that can enhance your practice without taking up too much space. Items like yoga blocks, resistance bands, or collapsible water bottles can be easily packed and used to modify poses or add resistance to your practice.

Travelling means your daily schedule and routine is different from what you normally do so you might have time for a long yoga practice. Listen to your body and honour its needs while practicing yoga on the go. Pay attention to any areas of tension or discomfort and adjust your practice accordingly. Remember that yoga is about cultivating awareness and balance, so be gentle with yourself and practice with compassion and self-care.

Here is a short yoga sequence for on the go focusing on stretching and opening up the body, releasing tension from the muscles, and promoting relaxation.

Sequence 1

Seated Spinal Twist (Ardha Matsyendrasana):

Sit comfortably on the ground with your legs extended in front of you.

Bend your right knee and place your right foot on the outside of your left thigh.

Inhale to lengthen your spine, then exhale to twist towards the right, placing your left hand on your right knee and your right hand behind your back.

Hold the twist for 3-5 breaths, then repeat on the opposite side.

Cat-Cow Stretch:

Come onto your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.

Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow Pose).

Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose).

Flow between Cat and Cow Pose for 5-10 breaths, moving with your breath.

Standing Forward Fold (Uttanasana):

Stand with your feet hip-width apart and your knees slightly bent.

Inhale to lengthen your spine, then exhale to hinge at your hips and fold forward, bringing your hands towards the ground.

Relax your head and neck, and let your upper body hang heavy.

Hold for 3-5 breaths, then slowly roll up to standing.

Warrior I (Virabhadrasana I):

Step your right foot back into a lunge, with your left knee bent and your right leg straight.

Inhale as you sweep your arms overhead, reaching towards the sky.

Square your hips towards the front of the mat and gaze towards your fingertips.

Hold for 3-5 breaths, then repeat on the opposite side.

Standing Side Stretch:

Stand with your feet hip-width apart and your arms by your sides.

Inhale as you reach your arms overhead, clasping your hands together.

Exhale as you lean towards the right, stretching through the left side of your body.

Hold for 3-5 breaths, then repeat on the opposite side.

Child's Pose (Balasana):

Kneel on the ground with your big toes touching and your knees hip-width apart.

Sit back on your heels and fold forward, reaching your arms out in front of you.

Rest your forehead on the mat and relax your entire body.

Hold for 5-10 breaths, allowing yourself to surrender to the pose.

Savasana (Corpse Pose):

Lie flat on your back with your arms by your sides and your legs extended.

Close your eyes and relax your entire body, letting go of any tension or stress.

Stay in Savasana for at least 5 minutes, focusing on your breath and allowing yourself to completely unwind.

Sequence 2:

Seated Forward Fold:

Sit on the ground with your legs extended in front of you.

Inhale, lengthen your spine.

Exhale, hinge at your hips, and fold forward over your legs (Paschimottanasana).

Hold for 3 breaths.

Butterfly Pose:

Bring the soles of your feet together, allowing your knees to fall out to the sides.

Inhale, lengthen your spine.

Exhale, fold forward from your hips, bringing your chest towards your feet.

Hold for 3 breaths.

Cat-Cow Stretch:

Come onto your hands and knees in a tabletop position.

Inhale, arch your back and lift your gaze (Cow Pose).

Exhale, round your spine and tuck your chin towards your chest (Cat Pose).

Flow between Cat and Cow Pose for 5 breaths.

Child's Pose:

Sit back on your heels with your knees wide apart.

Exhale, fold forward, resting your forehead on the mat and extending your arms forward (Balasana).

Hold for 3 breaths.

Seated Spinal Twist:

Sit cross-legged on the mat.

Inhale, lengthen your spine.

Exhale, twist to the right, placing your left hand on your right knee and your right hand behind you.

Hold for 3 breaths.

Repeat on the left side.

Savasana (Corpse Pose):

Lie down on your back with your arms by your sides.

Close your eyes and relax your entire body.

Stay in Savasana for 2-3 minutes.

Maintaining your yoga practice while traveling is not only possible but can enhance your travel experience. With a little preparation and flexibility, you can stay grounded, relaxed, and energized, making your travels smoother and more enjoyable which is needed when you are travelling as a family. Whether you're at the airport, on the plane, or at your destination, integrating yoga into your routine helps keep you centered and healthy. Safe travels and namaste!