Yoga Sequences, Cycle 5 - Yoga for Travel, Week 2

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells


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 2, Day 1

Travel Yoga - 5 minutes of Chair Yoga to Open Hips and Spine


Pigeon in Chair *Right Side
Straight Leg Stretch
Pigeon in Chair *Left Side
Straight Leg Stretch
Wide Legged Stretch
Forward Folding Wide Legged Stretch
Seated Twist
5 Spinal Rolls


Week 2, Day 2

Travel Yoga - Short Standing Sequence

Standing Shoulder Opening
Forward Bend with Shoulder Opener
Standing Elevated Stretch (arms overhead fingers interlaced)
Side Bending to Each Side x5
1/2 Sun Salutes x5
Downward Dog
Lunge Right Leg
Downward Dog
Lunge Left Leg
Yoga Squat
1/2 Sun Salutes x3
Downward Dog to Upward Dog x5
Downward Dog
Lizard Pose Right Leg
Downward Dog to Upward Dog x3
Lizard Pose Left Leg
Yoga Squat
Wide Legged Forward Bend with Twist
Mountain Pose
Standing Shoulder Opening
Forward Bend with Shoulder Opener
Standing Elevated Stretch (arms overhead fingers interlaced)


Week 2, Day 3

yoga, wellness, meditation, mind body, crossfit, breath, mood, mind body

"I will waste not even a precious second today in anger or hate or jealousy or selfishness. I know that the seeds I sow I will harvest, because every action, good or bad, is always followed by an equal reaction. I will plant only good seeds this day."

~Og Mandino~


Sowing Seeds Meditation Part 2


To begin, find a comfortable posture for meditation. 


Place your hands on your knees with your palms facing up. 


Take a few minutes to scan your body for any areas of tension or tightness. 


Go through the body breath by breath releasing and feeling your body and mind relax as you deepen each breath.



Last week you asked yourself what seeds you might be planting and sowing in various areas in your life. Did you become aware of any negative seeds that you might have planted?


Allow the mind to become curious about the possibility of planting new seeds in your relationships, work, fitness, and overall health.


Allow the mind to stay with these thoughts letting the breath come and go with ease. 


With each breath feel sense of serenity wave through the body. Picture yourself in new situations planting new seeds. 


Stay here with this meditation for 5-10 minutes. 


Take a few minutes to journal your thoughts and write down a few new seeds that you will be planting in your life.

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