Flow On The Go

Yoga and traveling? Absolutely!

Traveling is one of the things we enjoy the most during summer time! We know it, but we also know that, when we’re away, it’s easy to lose track of our exercising routines because of changing schedules, scenery, and our mind being busy with thousands of other things.

Last week, we gave you tips on staying active and healthy while traveling, and reminded you that keeping active doesn’t have to come to a halt while making travel plans.

The idea of an exercise-less vacation is terrifying to many (it definitely is to us!) and so to stay on top of our game, we should learn easy-to-perform training routines that we can take with us. That way, we’ll know exactly what to do once we find a little green space and some spare time during our vacation. Remember... that space and time should also serve our minds so we can become more aware and present during our new experiences. Sometimes, we wander through amazing places, but our minds are still at home, concerned about work and other responsibilities.

This week we’re bringing YOU a short yoga practice that you can do anytime, anywhere, so you can flow on the go. This practice was created by one of our [IMPACT] leaders, Bri McComeskey, who is a yoga sculpt instructor at CorePower Yoga Atlanta, and is the perfect solution to continue your practice while traveling. What better way to start every vacation day than with a little morning yoga?

The only thing you need is a mat and some space (preferably outdoors so you can take in the fresh air when doing your asanas, and also enjoy the view while at it)!

Bri's Flow On The Go (Short Yoga Practice)

1. Mountain Pose (Tadasana)

Mountain pose creates a strong and solid foundation. It simultaneously connects you to both the sky and Earth. Your feet are rooted firmly into the ground while your fingers reach high up overhead with soft shoulders. The opposing lines of energy balance each other in perfect harmony to create an energizing and easily accessible home base pose.

This posture is perfect for building confidence and feeling centered, which is how you want to feel every day while on vacation (and at home!).

2. Warrior II (Virabhadrasana II)

Warrior II focuses on precision and alignment, just like a bow and arrow (which it kind of resembles), and starts to build strength in your legs.  

Open up your torso by stacking your shoulders over your hips, and bend into your front knee to form a 90 degree angle, while pressing into the knife edge of your back foot. The wide stance starts to ignite your hamstrings, building an internal fire in your lower body that will loosen up your leg muscles. While your legs are working hard, your fingers are stretched in opposite directions creating a strong, proud chest, with your drishti (gaze) aimed over your front middle finger, creating space for you to set focus on whatever lies ahead.

3. Tree Pose (Vrksasana)

Tree pose challenges your stabilizing muscles (inner/outer hips) to help you stay upright with only one leg planted. Your awareness moves to your breath to keep a controlled flow in and out, and in that way to maintain your balance and stability.  

Just like a tree, your trunk and legs start to strengthen as you keep your stance sturdy. You can play around with the option of “growing your branches” by extending your arms up overhead, or to kick it up a notch, balance on your toes by moving into a tree stand.

4. Camel Pose (Ustrasana)

One of my favorite poses, Camel pose, can be an intense heart opening pose that releases some unwanted, forgotten emotions your body has been storing. This release of toxic feelings creates space for you to fill it with emotions of your choosing, making it a perfect pose to start each day.

Take your time getting into a full backbend, and when you’re there, open your mouth and exhale, staying a few breaths longer than your mind wants to. Keep the same slow pace as you return back to standing on your knees, and take a few moments while sitting on your heels to let your body settle back down. Close your eyes and breate. Grasp any unwanted emotions that may have risen during your bend, and simply exhale what does not serve you anymore.

5. Side Plank (Vasisthasana)

Side Plank requires full body cooperation, while presenting yourself with the opportunity to find courage in a challenging pose. Your core is the foundation of your body so as it strengthens through stabilization in side plank, the rest of your body strengthens.  

Your bottom arm stacks directly under your top arm, which reaches towards the sky, as your gaze follows your top fingertips to encourage a deeper twist in your obliques.

6. Downward Facing Dog (Adho Mukha Svanasana)

Often used as a beginning or ending posture during a sequence, downward facing dog feels safe and grounding. It relaxes the muscles along the backline of your body, with your mind and nervous system as well.  

Make sure to root down through the “L” shape of your hand, your thumb and forefinger, to alleviate excess pressure from your wrists. You can add in additional movements like pedaling your heels to loosen your hamstrings, especially if you’re just warming up.  

Downward facing dog gives you a chance to reconnect with yourself, and to take a cleansing breath to mentally prepare for a challenge up ahead.

Now fly and flow!

Go hiking in the mountains, go sightseeing in the city, go swimming in the ocean. Do it all with the aim of distracting yourself from your home routines and responsibilities, but do not forget to also free you mind and spirit, and liberate any held-up emotions. Only then, will you feel like you are truly away. Come back new - recharged physically, mentally and emotionally.

Finally, let’s not let our vacations only serve ourselves. The world we’re exploring needs us. Whether it is planting a tree, picking up our garbage, or helping the locals in any way we can, find ways to support one another.

At Alana, we believe in generating positive impact. That’s why we create education, employment and empowerment opportunities for abused women in Sri Lanka with the support of amazing humans like you. Click here to take our yoga pants with you on your next trip so you can flow on the go, and help us change lives #OneYogaPantAtATime.

*Bri is wearing our Udav pant, which you can find here!

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