Yoga Sequences, Cycle 5 – Yoga for Travel, Week 6

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 6, Day 1

Post Travel Practice (Forward Folds, Hip Openers and Twists)

Start in a supine position
10xWindshield Wiper Knees *to each side
Happy Baby
1/2 Happy Baby Right Side
Happy Baby
1/2 Happy Baby Left Side
Happy Baby into Wide Legged Stretch * hold for 1 minute
Knees to Chest
Twist to Right *hold 1 minute
Knees to Chest
Twist to Left *hold 1 minute
Downward Dog
Standing Forward Bend * long hold 1-2 minutes
Seated Forward Bend with Legs Extended
Seated Wide Legged Forward Bend with Twist *to each side

Week 6, Day 2

Post Travel Practice (Backbends, Side bends, and Shoulder Opening)

Seated Twist to Right
Seated Side Bend to Right
Seated Forward Bend
Seated Twist to Left
Seated Side Bend to Left
Seated Forward Bend
Seated Shoulder Opener * using strap if needed
Shoulder Dislocates
Cow Face Shoulder Stretch to Right and Left
Eagle Arm Stretch to Right and Left
Child’s Pose *2 minutes
3x Camel Pose
Hero’s Pose
5x Seated Spinal Rolls

Week 6, Day 3 – Eliminating Negative Habits Meditation, Part 2

Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom, and no one in this world would ever move forward to become the person they’re meant to be.


Before beginning your meditation take a moment to examine the list of negative habits you made last week. These habits should be listed by priority. Pick 1-2 for this meditation practice.

Take a few moments to quiet the mind and prepare for a meditation practice.

Count 15 long slow deep breaths.

Identify your negative habit.

Take 5 deep breaths and imagine yourself engaging in this habit.

Begin to ask yourself:

Is this habit holding me back from achieving my goals?

Does this habit make me feel bad about myself?

Is the habit something I might feel embarrassed about?

Do I get on the defensive about this habit?

How would I feel if you could eliminate this negative habit?

Continue working with these thoughts as you deepen the breath.

Count 10-15 long slow deep breaths.

To break or eliminate a bad habit, it can be helpful to create a new positive habit. Take 5 minutes to list 3-5 new positive habits you would like to implement. Keep this list handy for part 3 of this meditation practice.