The Vacation Flows: Yoga on the Highway

These easy yoga sequences will help you earlier than, throughout, and after your journey. Whether or not you might be driving or flying, these sequences with assist with digestion, circulation, jet lag, and restoration.

Observe three days per week with two yoga courses and one meditation follow.

Click on Right here for a free PDF of this program!

8 Weeks of Yoga for the Highway: Week 1

Day 1

Clearing the Thoughts Earlier than Journey

Alternate Nostril Respiration – Nadi Shodhana

Use this method to calm down your thoughts and physique. Place the index and center fingers of 1 hand in towards the palm, and the thumb of the identical hand to press in opposition to one nostril. Inhale by way of the opposite nostril, block along with your ring finger and maintain your breath. Subsequent launch your thumb and exhale easily by way of the other nostril.

Yoga

• Seated Twist to Proper
• Seated Ahead Bend
• Seated Twist to Left
• Seated Ahead Bend
• 10x Cat/Cow
• Youngster's Pose

Day 2

Clearing the Thoughts After Journey

Cranium Shining Breath Observe – Kapalabhati Pranayama

Cranium Shining Breath is a alternating quick and explosive breath of exhales and quick inhales.

First, shortly contract your decrease stomach, pushing a burst of air out of your lungs. Attempt to tempo your self slowly at first, after which goal to repeat 10 instances, growing as you get extra comfy with the breath.

Subsequent, work as much as 25-30 cycles, finally resulting in a follow of 100 or extra.

Yoga

• 10x Cat/Cow
• Downward canine maintain
• 3x 1/2 Solar Salutations
• Tree Pose – proper facet
• Standing Ahead Bend
• Tree Pose – left facet
• Standing Ahead Bend Shoulder Launch
• 3x 1/2 Solar Salutations
• Standing Neck Launch

8 Weeks of Yoga for the Highway: Week 2

Day 1

Journey Yoga – 5 Minutes of Chair Yoga to Open Hips and Backbone

• Pigeon in Chair – proper Facet
• Straight Leg Stretch
• Pigeon in Chair – left Facet
• Straight Leg Stretch
• Extensive Legged Stretch
• Ahead Folding Extensive Legged Stretch
• Seated Twist
• 5 Spinal Rolls

Day 2

Journey Yoga – Brief Standing Sequence

• Standing Shoulder Opening
• Ahead Bend with Shoulder Opener
• Standing Elevated Stretch (arms overhead fingers interlaced)
• Facet Bending to every facet x5
• 1/2 Solar Salutes x5
• Downward Canine
• Lunge Proper Leg
• Downward Canine
• Lunge – left leg
• Yoga Squat
• 1/2 Solar Salutes x3
• Downward Canine to Upward Canine x5
• Downward Canine
• Lizard Pose Proper Leg
• Downward Canine to Upward Canine x3
• Lizard Pose – left leg
• Yoga Squat
• Extensive Legged Ahead Bend with Twist
• Mountain Pose
• Standing Shoulder Opening
• Ahead Bend with Shoulder Opener
• Standing Elevated Stretch (arms overhead fingers interlaced)

8 Weeks of Yoga for the Highway: Week 3

Day 1

Journey Sequence – Yoga on the Go

• Standing Facet Bend (either side)
• Standing Ahead Bend
• 5x 1/2 Solar Salutes
• Triangle Pose (either side)
• Extensive Legged Ahead Bend with shoulder launch
• Triangle Pose (either side)
• Extensive Legged Ahead Bend (with twist to every facet)
• Standing Facet Bend (either side)
• Standing Ahead Bend Grabbing Elbows – 1 to 2 minutes

Day 2

Journey Sequence Yoga – Lengthy Stream

• Completely happy Child Pose
• Reclined Spinal Twist
• Extensive Legged Stretch
• Half Completely happy Child – proper
• Reclined Pigeon – proper facet
• Extensive Legged Stretch
• Half Completely happy Child – left
• Reclined Pigeon – left facet
• 5x Cat/Cow
• Vinyasa
• Warrior 1, 2, 3 – proper facet
• Vinyasa
• Warrior 1, 2, 3 – left facet
• Vinyasa
• Triangle-Half Moon-Standing Break up – proper facet
• Vinyasa
• Triangle-Half Moon-Standing Break up – left facet
• Youngster's Pose
• 3-5x Bow Pose
• Frog Pose – 2 to three Minutes (inversion non-compulsory)
• Cobbler's Pose
• Seated Ahead Bend Legs Prolonged
• Head to Knee Pose – proper facet
• Head to Knee Pose – left Facet

8 Weeks of Yoga for the Highway: Week 4

Day 1

• Submit-Journey Grounding Observe Brief Stream
• 2 minutes in every pose
• Pigeon Pose – proper facet
• Cow's Face Pose – proper facet
• Pigeon Pose – left facet
• Cow's Face Pose – left facet
• Extensive Legged Ahead Bend
• Cobbler's Pose

Day 2

Submit-Journey Grounding Observe – Lengthy Stream

• 10x Seated Spinal Rolls
• Seated Twist (either side)
• Seated Facet Physique Bend (either side)
• 10x Seated Spinal Circles (either side)
• 2 minutes in every pose
• Pigeon Pose – proper facet
• Cow's Face Pose – proper facet
• Pigeon Pose – left facet
• Cow's Face Pose – left facet
• Extensive Legged Ahead Bend
• Cobbler's Pose
• Hero's Pose
• Seated Extensive Legged Ahead Bend
• Legs Up the Wall (10-Quarter-hour)

8 Weeks of Yoga for the Highway: Week 5

Day 1

Pre-Journey Yoga Sequence for Digestion -Making ready for Lengthy Automotive Trip

• Seated Twist – proper and left
• Seated Ahead Bend
• Seated Fast Spinal Twists/Rotations with arms at shoulder top
• 3x Downward Canine to Lunge – proper and left (5 breaths)
• Pigeon Pose – proper facet with twist
• 3x Downward Canine to Lunge – proper and left (5 breaths)
• Pigeon Pose – left facet with twist
• Yogi Squat
• Head to Knee Pose – proper facet
• Head to Knee Pose – left facet
• Plow Pose

Day 2

Submit-Journey Yoga Sequence for Digestion and Circulation – After a Lengthy Automotive Trip

• Standing Mountain Pose
• Standing Shoulder Opener
• Standing Extensive Legged Ahead Bend with Relaxed Arms
• 10x Spinal Rolls
• Yogi Squat with Twist – proper and left
• Standing Facet Bend – proper
• 10x Spinal Rotations
• Standing Facet Bend – left
• Standing Neck Launch
• 10x Shoulder Circles
• 10x Hip Circles
• 10x Knee Circles
• 10x Squat to Spinal Roll Up
• Yogi Squat with twist to proper and left – 5 breaths either side (choice to bind)

8 Weeks of Yoga for the Highway: Week 6

Day 1

Submit Journey Observe – Ahead Folds, Hip Openers and Twists

• Begin in a supine place
• 10x Windshield Wiper Knees (either side)
• Completely happy Child
• 1/2 Completely happy Child – proper facet
• Completely happy Child
• 1/2 Completely happy Child – left facet
• Completely happy Child into Extensive Legged Stretch – maintain for 1 minute
• Knees to Chest
• Twist to proper – maintain 1 minute
• Knees to Chest
• Twist to left – maintain 1 minute
• Downward Canine
• Standing Ahead Bend – lengthy maintain, 1-2 minutes
• Seated Ahead Bend with legs prolonged
• Seated Extensive Legged Ahead Bend with Twist (either side)

Day 2

Submit Journey Observe – Again Bends, Facet Bends, and Shoulder Opening

• Seated Twist – proper
• Seated Facet Bend – proper
• Seated Ahead Bend
• Seated Twist – left
• Seated Facet Bend – left
• Seated Ahead Bend
• Seated Shoulder Opener (utilizing strap if wanted)
• Shoulder Dislocates
• Cow Face Shoulder Stretch – proper and left
• Eagle Arm Stretch -right and left
• Youngster's Pose – 2 minutes
• 3x Camel Pose
• Hero's Pose
• 5x Seated Spinal Rolls

8 Weeks of Yoga for the Highway: Week 7

Day 1

Pre-Journey Energizing Yoga Sequence – Making ready for Lengthy Flight

• 5x A Collection Solar Salutes
• 3x B Collection Solar Salutes
• 3x C Collection Solar Salutes
• Standing Ahead Fold (grabbing toes)
• Yogi Squat
• Standing Ahead Bend (with shoulder launch)
• Yogi Squat (or non-compulsory arm stability)
• Vinyasa
• 3x Dancing Warrior Collection (either side)
• Vinyasa
• Fowl of Paradise – proper
• Vinyasa
• Fowl of Paradise – left
• Vinyasa
• Yogi Squat with Twist and Bind (either side)
• Youngster's Pose
• Deep Coronary heart Opening Pose
• 5x Wheel Pose
• Spinal Twist (either side)
• Plow Pose

* non-compulsory inversion – handstand

Day 2

Submit-Journey Yoga Sequence – After a Lengthy Flight

• Reclined Cobbler's Pose
• Extensive Legged Ahead Bend
• Downward Canine
• Lunge Proper Leg
• Downward Canine
• Lunge Left Leg
• Downward Canine
• Pigeon Pose Proper Leg
• Pigeon Pose Left Leg
• Standing Extensive Leg Ahead Bend with Shoulder Launch
• Extensive Legged Ahead Bend with Twist (either side)
• Cobbler's Pose

8 Weeks of Yoga for the Highway: Week 8

Day 1

Jet Lag – Brief Sequence

• Begin in a supine place
• Proper Knee to Chest
• Proper Leg Prolonged Stretch
• Completely happy Child
• Left Knee to Chest
• Left Leg Prolonged Stretch
• Completely happy Child
• 5x Knees to Chest Twist (either side)
• Legs up the Wall – 10 to fifteen minutes

Day 2

Jet Lag – Lengthy Sequence

• 10x Cat/Cow
• Downward Canine – 10 breaths
• Extensive Legged Downward Canine with a Twist (either side)
• 5x Upward Canine to Downward Canine
• Tree Pose – proper facet
• 3x Solar Salutations
• Tree Pose – left facet
• 3x Solar Salutations
• Crescent Lunge – proper facet
• Lizard Pose – proper facet
• Vinyasa
• Crescent Lunge – left facet
• Lizard Pose – left facet
• Vinyasa
• Seated Twist
• Head to Knee Pose – proper facet
• Seated Twist
• Head to Knee Pose – left facet
• Ahead Bend
• Cobbler's Pose

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