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Yoga Sequences, Cycle 5 – Yoga for Travel, Week 8

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

Mindith Rahmat

Written by Mindith Rahmat Last updated on July 28, 2014

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 8, Day 1

Jet Lag Short Sequence

Start in a supine position
Right Knee to Chest
Right Leg Extended Stretch
Happy Baby
Left Knee to Chest
Left Leg Extended Stretch
Happy Baby
5x Knees to Chest Twist *to each side
Legs up the Wall 10-15 minutes

Week 8, Day 2

Jet Lag Long Sequence

10x Cat/Cow
Downward Dog 10 breaths
Wide Legged Downward Dog with a Twist *to each side
5x Upward Dog to Downward Dog
Tree Pose Right Side
3x Sun Salutations
Tree Pose Left Side
3x Sun Salutations
Crescent Lunge Right Side
Lizard Pose Right Side
Vinyasa
Crescent Lunge Right Side
Lizard Pose Right Side
Vinyasa
Seated Twist
Head to Knee Pose Right Side
Seated Twist
Head to Knee Pose Left Side
Forward Bend
Cobbler’s Pose

Week 8, Day 3

Muladhara Chakra Meditation

The Muladhara Chakra is the 1st of 7 energy centers in the body. The root chakra is associated with the color red and a sense of being grounded. When this chakra is balanced you will feel stable, safe and secure.

Take a few moments to close the eyes and relax the mind as you prepare for meditation.

Focus on your root chakra, located the base of your tailbone. 

Count 10 slow deep breaths as you continue to focus on grounding your energy down through your tailbone area.

Imagine a glowing red light, with each inhale feel the red light fill your body and with each exhale release any sensation of tension or tightness. 

Continue to focus on the breath and the flow of energy in and out of the body.

Next feel the energy of the red light move down from the root center to the hips, legs and feet. Notice the sensations of warmth and ease in the lower body.

Stay here with a calm breath for 5 minutes or 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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