Here are my 4 quick effective yoga poses to do while traveling, because if you are anything like me…I’ll take any help when I can get it.
Nowadays traveling can easily be an all-day affair and that means little movement and a whole lot of sitting. When you can take full advantage of my five quick and effective yoga poses to do while traveling for instant relief for all those traveling aches and pains.
4 Quick Effective Yoga Poses to do While traveling:
- Nervous Nelly Neck Stretches: Nothing like a crick in the neck from carrying all those awkward bags, the ergonomically correct posture perfect seats in the gate area or sitting in those super roomy airplane seats (NOT)… Relief is here…
- Flying High Hip Stretch: Again nothing screams happy hips more than an airplane or car seat. Get a little relief with this super quick, yet effective move.
- Twist and Shout Spinal Release: When your travels start to hit double digits, the body starts to feel the pain of those incredibly spacious seats whether it be on a plane or in a car. Pardon your neighbor and take a time out to twist and shout. A few of these throughout a day of traveling saves my back a lot of pain and stiffness in the days to come.
- Ground Level Pow-Wow: It always amazes me how many people are so eager to sit down before they sit down pre-flight. My suggestion, find some floor space (FYI it’s also usually where the USB and outlets are anyway) and take a floor seat. If you are taking a road trip, be sure to stop off every few hours to stretch your legs, get some fresh air, and do a little moving around. Here you can stretch out your legs and even do a forward bend or two.
O.K. I have to admit, I do love traveling and really don’t mind flying or road trips at all, but I have traveled on some less than comfy flights and cars. China Air really is not designed for Americans, even small ones like myself. And nowadays they are packing us in like sardines so it is yours and my best interest to do all we can to make that next trip as enjoyable as can.
Safe and Happy Travels!
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This video was created because of my yoga former teacher training students,
may you never stop learning.
The Down Dog and Puppy Dog Blog: What You Are Missing
I never really gave much thought to Down Dog. I mean, it was a pose that I could do for the most part. Sure my shoulders were weak, and I felt a bit shaky. Overall, my Dog was down.
Well, at least I thought. I believe there is a part of your brain that stops thinking, opening itself up to learning when we think we got it. That was me in Down Dog.
As my shoulders got stronger to hold the weight of my body, I began to build patterns to get the pose done. Patterns that left me avoiding critical areas that I could most certainly be liberating via The Dog.
A few years after entering into the world of teaching yoga, I soon discovered I was missing some significant aspects of training in the asana department. I mean, I knew the basics. This pose looks like this, so let’s shove your body into that pose. Amen. (insert sarcasm)
An entirely new world opened up to me when I stepped out of the yoga world to learn more about the body. Like really learn about how the body moves, why things happen, why body parts hurt and how to unwind the body with cues and directions beyond “if it hurts don’t do it” and “honor your body.” Which are both beautiful and sound cues, but I wanted to understand? I wanted my students to understand so that they and I could take back ownership over our bodies and start to truly mend injuries and issues that don’t ever seem to go away.
I took training from The Gray’s Institute. From Katy Bowman, Leslee Bender, Anatomy Trains, and got my hands on all I could find from the teachings of Dr. Stewart McGill, to name a few.
I first started to apply these concepts to my practice and saw a remarkable difference — less pain in my shoulders and lower back. The longstanding stability issues in my pelvis began to improve, and for the first time, I truly understood where the core was and how to access it.
There was a time I would walk around the room while teaching and see a student’s shoulders what I now know as “internally rotated.” I’d attempt to grab onto his (or her) upper arms and roll them out. And when they didn’t even move a millimeter, I’d walk away pretending like that was how it was supposed to be. If you are a teacher you can relate. I wanted to help; I saw the issue but didn’t know exactly how to adjust the pose or how to “fix” it. Like why didn’t that work? Why didn’t they move? What was I missing?
A lot of this video is to explain that. One’s shoulders are acting immobile and how to begin to correct this.
The day I was introduced to Puppy Dog in a new way, my entire teachings revolving around Down Dog and shoulder issues changed.
All-day long we sit, we are internally rotated at the shoulder, collapsed in the chest, and limited in mobility between the shoulder and the rib cage. So no wonder when we come to yoga and pop up into Down Dog with little notice and warm-up, we are in my mind (we could be) doing more harm than good.
CLICK HERE TO VIEW VIDEO
It is my observation that Down Dog and Puppy Dog’s focus is NOT the hamstrings as they often take over the pose. Using cues to press their heels down (which is fine and dandy) and walk their Dog as the first cue in the pose. The focus, first and foremost, is the spine and shoulders, hamstrings, and calves.
Downward Dog is us upside down. And we should approach it in such away.
If your hips are tight before a hippie pose, we work them. The same should be valid for the shoulders.
Meet Puppy Dog Pose. Puppy Dog is not a fancy pose and most often looked at as a modification or lesser variation. But do not be fooled, my friend. Puppy Dog will expose everything Down Dog lets you avoid.
Puppy Dog assertively guides your shoulders and arms into their proper position- external rotation. It’s that fantastic stretch across the upper back and gives you back that full range of motion a little bit by little bit that Down Dog has been allowing you to skip over for all these years.
Puppy Dog gives you that broadening, lift, and support we struggle to find in Down Dog. And when our Down Dog’s spine looks like a macaroni noodle releasing the hamstrings and bending the knees is the action step we want to cue. See, when the arms are at full extension, and the legs everything is pulled to its max and the spine gets caught in the middle. You end up with a rounded back, tucked pelvis and shoulder issues waiting to arise. Oh snap! I didn’t even mention proper leg rotation. GAME CHANGER!
As you will find out in this video, by releasing some of the tension and adequately positioning the shoulders, you get an entirely different experience. One that in my mind is wayyyyyy better than the stuff I was experiencing earlier.
Stiffness, not your issue? Watch the video and find out how to build stability by doing Down Facing Dog and Puppy Dog the right way.
But honestly, whether you watch this video or not. The Benefits of Down Dog and Puppy Dog are out of this world amazing!
Benefits of Down Dog and Puppy Dog:
- Calms the brain and helps relieve stress and mild depression
- Energizes the body
- Stretches the shoulders, hamstrings, calves, arches, and hands
- Strengthens the arms and legs
- Helps reduce the symptoms of menopause
- Helps prevent osteoporosis
- Improves digestion
- Relieves headache, insomnia, back pain, and fatigue
- Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
- Tones the arms and legs
- Opens the chest
- Tones the arms
- Tones the core
- Releases the spine and back
- Builds strength in hands, wrists, shoulders
Check out Hope’s other blog: 5 Things You Should be Doing to Help Back Pain
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