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Workouts

Yoga Sequences, Cycle 5 – Yoga for Travel, Week 3

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

Mindith Rahmat

Written by Mindith Rahmat Last updated on Oct 20, 2021

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.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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