Yoga Sequences for Travel will help support you before, during, and after your travels. Whether you are driving or flying, these sequences with help with digestion, circulation, jet lag, and recovery. The Travel yoga sequences with be programmed three days per week; two yoga classes and one meditation practice.
Week 3, Day 1
Travel Sequence – Yoga on the Go *short flow
Standing Side Bend * to each side
Standing Forward Bend
5x ½ Sun Salutes
Triangle Pose * on each side
Wide Legged Forward Bend * with shoulder release
Triangle Pose * on each side
Wide Legged Forward Bend * with twist to each side
Standing Side Bend * to each side
Standing Forward Bend Grabbing Elbows * 1-2 minutes
Week 3, Day 2
Travel Sequence – Yoga on the Go *long flow
Happy Baby Pose
Reclined Spinal Twist
Wide Legged Stretch
Half Happy Baby Right
Reclined Pigeon Right Side
Wide Legged Stretch
Half Happy Baby Left
Reclined Pigeon Left Side
5x Cat/Cow
Vinyasa
Warrior 1-2-3 Right Side
Vinyasa
Warrior 1-2-3 Left Side
Vinyasa
Triangle- Half Moon – Standing Split Right Side
Vinyasa
Triangle- Half Moon – Standing Split Left Side
Child’s Pose
3-5x Bow Pose
Frog Pose * 2-3 Minutes
Cobbler’s Pose
Seated Forward Bend Legs Extended
Head to Knee Pose Right Side
Head to Knee Pose Left Side
*option for inversion
Week 3, Day 3
Use this meditation to clear the mind, increase awareness, achieve mental focus, overcome anxiety, and relax.
Begin in a seated position you can allowing the breath to flow freely through the body.
Close the eyes and begin to listen to your breath pattern. Your only focus now is breathing slowly and deeply.
Take 6 full deep breaths, on the inhale count to 6, and on the exhale again count to 6 again.
Now let the breath flow naturally from your belly. Keep your attention focused only on your breath, as the mind begins to wander, come back to the breath again and again.
Visualize your event or competition.
What is likely to happen? Who might be there? Picture everything in your mind.
What will you do? How will you feel?
Focus your attention on your success. Imagine yourself successfully completing all parts of the event.
Don’t allow any thoughts of failure creep into to your thought processes to damage your confidence.
Always go back to focus on your success at the event. Imagine what it might feel like, look like, smell like when your achieve your goals for the event.
Revisit your goals again for the event.
Continue here with this visualization for 5 minutes longer.
