Yoga Sequences, Cycle 5 – Yoga for Travel, Week 1

Yoga Sequences for Travel will help support you before, during and after your travels.

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 1, Day 1

Clearing the Mind Before Travel-Alternate Nostril Breathing (Nadi Shodhana)

Use this technique to relax your mind and body. Place the index and middle fingers of one hand in toward the palm, and the thumb of the same hand to press against one nostril. Inhale through the other nostril, block with your ring finger, and hold your breath. Next release your thumb and exhale smoothly through the opposite nostril.


  • Seated Twist to Right
  • Seated Forward Bend
  • Seated Twist to Left
  • Seated Forward Bend
  • 10x Cat/Cow
  • Child’s Pose

Week 1, Day 2

Clearing the Mind After Travel-Skull Shining Breath Practice (Kapalabhati Pranayama)

Skull Shining breath is an alternating short and explosive breath of exhales and short inhales.

First, quickly contract your lower belly, pushing a burst of air out of your lungs. Try to pace yourself slowly at first, then aim to repeat 10 times increasing as you get more comfortable with the breath.

Work up to 25 to 30 cycles with an eventual goal of 100 or more.


  • 10x Cat/Cow
  • Downward dog hold
  • 3x 1/2 Sun Salutations
  • Tree Pose to Right Side
  • Standing Forward Bend
  • Tree Pose to Left Side
  • Standing Forward Bend Shoulder Release
  • 3x 1/2 Sun Salutations
  • Standing Neck Release

Week 1, Day 3

” The heart is like a garden. It can grow compassion or fear, resentment or love. What seeds will you plant there? “

~Jack Kornfield~

Sowing Seeds Meditation

To begin, find a comfortable posture for meditation. 

It may be helpful to set a timer for 10-20 minutes for this practice.

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. Pay special attention to any tightness in your neck, mouth, and jaw area.

Begin to feel your body and mind relax as you deepen your breath.

Now begin to ask yourself what seeds you might be planting and sowing. Are these positive seeds that will grow from intentions you might have for your work, family life, and health? Are you aware of negative seeds that you might have planted?

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. 

Stay here with this meditation for 15-20 minutes. 

Take 5 minutes to journal your thoughts. This will be helpful for practice next week, which will focus planting new seeds with intention.