Ease travel stress with yoga and meditation techniques
Stay grounded as you sail, soar, or steer towards your summer destination
Taking time out to escape the daily grind and relish the season of sand and sun may seem idyllic, but trips can also put strain on both the body and mind. Making arrangements, covering logistics, and ensuring that everything at home runs smoothly while you’re away can certainly induce anxiety. And whether you’re travelling in a cramped economy seat or rolling through a rocky bus ride for hours on end, taking a break can also subject the body to stress, leaving you with less time and energy to really vacate the hassles of everyday life.
A well-rounded yoga practice that involves “pranayama” or breath work, “asana” or physical postures, and meditation or sitting still, can give you the tools you need to get your mind and body prepped for all the fun (and sometimes inevitable setbacks) that come with going on vacation. A daily practice—whether it means going to a vinyasa flow studio class or meditating to clear your mind—gives the body the tune-up it needs and gets your mind ready to turn inward and calm down, especially when stress levels increase. Incorporating this daily practice even while you’re away gives you access to that much-needed steady space, allowing you to fully enjoy and relish your travel time.
“Yoga teaches us how to be present with whatever’s going on without turning it into a stressful situation, without turning on the stress hormones—that idea of fight or freeze. When anything challenging comes into your life—whether it’s a challenging pose, a challenging moment with your partner or at work—you don’t end up flooding the body with hormones that turn the body into a factory for inflammation,” says Annie Carpenter, LA-based Smart-FLOW yoga teacher and part of Urban Ashram Manila’s international faculty.
It’s the inflammation in the joints and the brain that makes us age and causes discomfort—and revitalizing the body with a physical yoga practice, allowing it to rejuvenate through the breath and through the stillness, brings
it back to that state of youth and comfort. Find space in your pre-travel schedule and in your vacation itinerary to tune into your body and breath, and in turn, allow your practice of yoga to help you make the most of your vacation. Breath and Mind. Manage your restlessness by focusing on your inhales and exhales. If you’re a nervous flier or are getting queasy from that short boat ride, try taking 10 to 20 minutes for some “pranayama” exercises that can allow your thoughts to settle and still themselves. • Three-part breathing. Count your inhales from one to three, inhaling from the belly and allowing the breath to rise up to the lungs. Pause before exhaling fully, counting one to three again. Repeat several times with the eyes closed. • Two-one breathing. Once you’ve found a steady rhythm with the breath, try exhaling for as twice as long as you inhale. • A guided meditation CD, app, or podcast can give you something to think about as you slowly learn to decompress.
Body. Keep your spine healthy and your body supple with these poses you can practice in an airplane seat, on the sand, or even in your hotel room. • “Parivrtta Sukhasana” (Seated Twist). Sit tall with your legs comfortably crossed. As you inhale, lengthen out your lower back as you place your left hand on your right knee. As you release the breath, use the left hand as a lever to help you turn your entire rib cage to the right. Repeat on the other side. • Lateral Standing Stretch. Inhale while reaching your right arm up and lengthening both sides of the waist. Exhale, bending to the left from your waist and stretching the side of the torso. Avoid bringing your shoulders to your ears and keep the chest squared to the front. Stay in that position for five breaths and release as you exhale. Repeat on the other side. • “Gomukhasana” (Cow Face Arms) with “Tadasana” legs. Standing tall, bring your arms out to a T. Bring the right arm up, bend at the elbow keeping it pointed forward and reach your hand towards the nape of your neck. Rotate your left thumb down. Slowly bend your left elbow and bring the arm behind your back, with the top of your hand reaching the middle upper back. Clasp your fingers together or use a towel if they can’t reach each other. Keep the shoulders level while pressing your shoulder blades in towards your chest as you soften the front ribs. Stay here for a few breaths and slowly release. Repeat on the other side. Download a handy travel yoga guide through Urban Ashram Manila’s Practice in My Pocket travel edition at www.facebook.com/urbanashrammanila. Visit www.urbanashrammanila.com for more details.