As a traveller, its’s very important to stay in shape while travelling. Travellers need to be physically fit to walk a long distance, to do trekking, to do surfing and to do paragliding. Being physically fit will also help a traveller to adopt to the different climatic conditions and food habits.
As we all know, while travelling we don’t have an option of gym most of the times, so opting for yoga for 30mins in a day will be a lot easier.
The following Yoga Asanas will help a traveller to achieve the flexibility in muscles, muscle strength, better bone health and best immunity. And there is no need to carry the mat as well to these asanas!
Surya Namaskara or Sun Salutation is a sequence of 12 Yoga Asanas. Best time to do is at sunrise. It turns out to be a great cardiovascular workout if you practice it FAST, and these asanas help to tone muscles and relax the system if you practice it slow.
Surya Namaskara will stand as the best exercise to stay in shape while travelling.
- Hasta Padasana
- Ashwa Sanchalanasana
- Ashtanga Namaskara
- Adho Mukho Shavasana
- Ashwa Sanchalanasana
- Hasta Padasana
Start with 3 to 5 set and then increase gradually to the suitable level.
Benefits of Surya Namaskara
- Strengths the body
- Helps to cope with insomnia
- Improves posture and muscle tone
- Improves the functions of internal organs and helps to relax the mind
- Improves flexibility and helps to burn the excess fat
- Improves the blood circulation and helps to build mental focus
Natarajasana means Lord of the Dance Pose. This will be one of the best asana to practice to stay in shape while travelling without any mat. In this standing balance asana, you have to stretch your entire front body while strengthening your legs and ankles.
Keep your focus on a stationary point to balance, take your leg into the hand to stretch higher and hold this posture. Either you can raise your opposite arm towards the sky or you can keep it straight to assist the balance. Bring your shoulder blades together and lift your chest.
Do Balance the asana for 3 to 5 breaths and then practice on the opposite side.
Benefits of Natarajasana
- Strengthens legs, hips, ankles and chest.
- Helps to reduce weight
- Improves digestive system
- Good for improving concentration
- Releases stress and calm the mind
Prasarita Padottanasana means Wide-Legged Forward Bend, in which you will stretch your hamstrings, shoulders and chest.
Keep your feet parallel to each other and wide separated. Now clasp your hands behind your back then bend your back forward and bring your clasp hands to fall forward for the shoulder and chest stretch.
For few people, the head may not touch the mat but it depends on flexibility which you can achieve gradually.
Do Balance the asana for 3to 5 breaths before releasing.
Benefits of Prasarita Padottanasana
Besting exercise for opening the hips and beneficial in mild backache problems.
Parivrtta Utkatasana means Revolved Chair Pose. This yoga asana massage the internal organs, tone the belly and flush the toxins from the body. Keeping your digestive system in a good condition is one of biggest goal to stay in shape while travelling.
Bring your both legs together, bend your back and knees keep your both knees aligned together and bring your hands together in front of your heart. Hook your right elbow at the left side of your thigh and twist your torso to the left.
For each inhalation lift and lengthen your spine, whereas for each exhalation twist the torso deeper. Keep your weight on the heels rather than on balls of your feet.
Do hold the asana for 3 to 5 breaths and then twist to the opposite side.
Benefits of Parivrtta Utkatasana
- Strengthens the mid and lower back
- Increases flexibility throughout the spine
- Tones internal organs such as kidneys and digestive organs
- Helps for detoxification and improves overall health
Utthita Parsvakonasana means Extended Side Angle Pose. In this standing asana legs, knees, hips, pelvis and ankles stretch while increasing endurance and stamina.
Stretch your legs wide apart, raise your right hand to the shoulder height by keeping the fingers together. Bend the body to the left side and touch the floor with your left hand.
Keep your attention on breathing which will hone the skill of focus and focus on your open-hand while practicing this asana.
Do hold the asana for 3 to 5 breaths and change to another side.
Benefits of Utthita Parsvakonasana
- Massages and stimulates abdominal organs.
- Increases endurance and stamina
I do practice all the above yoga asanas regularly, early in the morning for 30 to 45mins and 5 days a week.
You can find more about me here.