Simple Yoga Poses to Do While You Travel (Video)

The best ways to avoid aches and pains while traveling

woman cramped in airplane

Sitting in a cramped airplane or automobile seat doesn’t exactly lend itself to yoga moves. But if you’re traveling, try these tips to help you arrive at your destination feeling limber and relaxed.

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Departing on the journey

Maintain your usual exercise routine in the days leading up to travel, but don’t begin any new types of exercise that might cause muscle soreness. Incorporating some easy stretching movement into your regular routine a few days before your trip begins will help you on your journey, as well.

Once en route,  good posture is essential for keeping your spine aligned. Sit up straight — it’s the best thing you can do for your back. And one of the most important things to do when traveling is to drink plenty of water because this will keep your body hydrated.

When traveling by airplane, get up and move around as much as possible to help blood circulation. If you have enough room, bend forward, sideways and backward to stretch your spine. If you’re uncomfortable doing this in the aisle, you might find enough space in the restroom.

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Strategies for a healthy arrival

When you’re seated, either in a plane or car, try some simple breathing and gentle stretching exercises to help you feel more comfortable:

  • Move your fingers and toes; gently rotate wrists and ankles
  • Do neck and shoulder rolls
  • Rock your spine back and forth
  • Reach between your legs to stretch your back
  • Do a simple twist or an arch
  • Practice deep breathing to increase oxygenation
  • Tighten muscles and take a deep breath, then exhale with a gentle sigh and relax your muscles
  • Sit straight and let your belly expand on the inhale and release it on the exhale
  • Be mindful of your breathing and move when you feel stiff

Once you’ve arrived at your destination, continue to drink plenty of water. Do movements to loosen your joints such as hip circles, shoulder circles and neck rolls.

Whether you’re on the road for business or pleasure, simply sticking with your regular exercise routine and drinking plenty of water are two good ways to be a savvy traveler and alleviate many common travel stressors.

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Judi Bar, E-RYT 500

Judi Bar, E-RYT 500, is Yoga Program Manager at Cleveland Clinic. Her inclusive style of yoga has brought the ease, benefits and simplicity of yoga to patients, families and caregivers. She also has established one of the first Yoga Alliance-accredited yoga teacher training schools at a major medical institution.