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 7, Day 1
Pre-Travel Energizing Yoga Sequence (Preparing for Long Flight)
5x A Series Sun Salutes
3x B Series Sun Salutes
3x C Series Sun Salutes
Standing Forward Fold *grabbing toes
Yogi Squat
Standing Forward Bend *with shoulder release
Yogi Squat * or optional arm balance
Vinyasa
3x Dancing Warrior Series * on each side
Vinyasa
Bird of Paradise Right Side
Vinyasa
Bird of Paradise Left Side
Vinyasa
Yogi Squat with Twist and Bind * to each side
Child’s Pose
Deep Heart Opening Pose
5x Wheel Pose
Spinal Twist *to each side
Plow Pose
* optional inversion – handstand
Week 7, Day 2
Post-Travel Yoga Sequence (After a Long Flight)
Reclined Cobbler’s Pose
Wide Legged Forward Bend
Downward Dog
Lunge Right Leg
Downward Dog
Lunge Left Leg
Downward Dog
Pigeon Pose Right Leg
Pigeon Pose Left Leg
Standing Wide Leg Forward Bend with Shoulder Release
Wide Legged Forward Bend with Twist *to each side
Cobbler’s Pose
Week 7, Day 3 – Eliminating Negative Habits Meditation, Part 3
“You leave old habits behind by starting out with the thought, ‘I release the need for this in my life.'”
~Dr. Wayne W. Dyer~
Close the eyes and take a few moments to create a quiet space and prepare for a meditation practice.
Count 10-15 long slow deep breaths.
Begin by asking yourself the following questions:
Do I want to continue down the same path with these negative habits?
Do I want to make a positive change in this negative habit?
Now imagine yourself letting go of the bad habit. Feel it float up and away from your body.
Notice the relief and release you feel as you see the bad habit float away.
Now bring to mind the list of positive habits you wish to create this week.
Think about these positive habits, and pick one to work on in this practice.
Imagine yourself participating in the new positive habit. What does it feel like, look like, smell or taste like?
Dive deep into the senses as you imagine this new habit in your life.
Lengthen the breath, as you count 15 slow deep breaths.
Stay here as long as you wish, creating a positive space with your breath.
