Sometimes when you travel for business as well as pleasure, suddenly the tour gets interrupted due to over exertion of body and mind. So the next time you travel, take your yoga to go with you using these portable tips. The routine will take only 20 to 40 minutes spending about three to 10 minutes on each pose, either in the morning or right before bed. Whether you are dealing with a stiff neck, general lethargy or lower back tension caused by vigorous traveling, you will find that these poses help you relaxing physically and mentally to get back on your feet and ready to enjoy your trip.
#1Slow Motion Dive :-
Sit in a chair with your knees wide. Align your heels under your knees and point your toes slightly inward. Slide your buttocks back into the chair, lean your elbows on your knees, and let your head hang forward. Breathe deeply and feel your neck lengthen as you relax into the pose.
You can drop farther forward and place your hands on or close to the floor, if comfortable. To come out of the pose, use your elbows or hands to gradually push yourself up, with your head rising last.
Releases tension in the tailbone and relaxes the shoulders and neck.
#2 Crooked Knee Pose:-
Sit in a chair with your legs together and in front of you. Slide feet slightly forward. Place your left ankle on your right thigh, with the groove of that ankle on your thighbone, and slide the ankle towards your hip. Tip your head forward, softening the back of your neck. If you feel any discomfort, stay at this stage. If not, then lift your front ribs upward slightly as you inhale, then tip your torso forward as you exhale. Dangle your arms alongside your legs or place your hands or forearms on your right knee. To come out of the pose, use your hands as you did in slow motion dive, raising your head last. Lower your raised leg to the floor, rest and breathe deeply, then do the other side.
Relieves tension in the back and neck; soothes sciatica. Also quiets the mind and releases pressure in the pelvic and abdominal organs, aiding digestion.
Place your hands and knees on the floor, keeping your back level. Move your right foot into the space between your hands. Move your right ribs toward the bent leg, lengthening and aligning your spine parallel to the inner edge of your thigh. Hang your head forward and tuck your chin in. If you feel discomfort, go into a lesser angle.
Breathe easily in this pose for 30 seconds to three minutes, longer if you have the time. Then push on the floor with your hands, slowly backing out of the pose to prevent gripping in the back muscles. Do the other side.
Helps sciatica, and back and neck pain. Relieves anxiety and related tensions, creating a state of greater mental clarity.
#4 Rotated Stomach Pose :-
Lie on your back and hug both knees against your chest, with your hands or forearms around your shins. Then extend your arms down to the floor and out to your sides so that they form a 45 degree angle to your body. Roll your bent legs and your hips to the left, laying your legs on the floor.
Slowly rotate your head to the left, pausing to breathe 1 to 2 minutes, then turn your head to the right. Breathe for another 1 to 2 minutes, then bring your knees to center and do the other side.
Soothes the nervous system; helps relieve headaches, tension in the spine and neck, indigestion, insomnia, lower back pain, and sciatica. Massages the internal organs, stimulating the metabolism and improving digestion. An excellent preparatory pose for meditation.