The Vacation Flows: Yoga on the Street - rctim.com

These easy yoga sequences will assist you earlier than, throughout, and after your journey. Whether or not you’re driving or flying, these sequences with assist with digestion, circulation, jet lag, and restoration.

 

Follow three days per week with two yoga lessons and one meditation follow.

 

 

Click on Right here for a free PDF of this program!

 

8 Weeks of Yoga for the Street: Week 1

Day 1

 

Clearing the Thoughts Earlier than Journey

 

Alternate Nostril Respiration – Nadi Shodhana

Use this method to calm down your thoughts and physique. Place the index and center fingers of 1 hand in towards the palm, and the thumb of the identical hand to press towards one nostril. Inhale by way of the opposite nostril, block along with your ring finger and maintain your breath. Subsequent launch your thumb and exhale easily by way of the other nostril.

 

Yoga

• Seated Twist to Proper
• Seated Ahead Bend
• Seated Twist to Left
• Seated Ahead Bend
• 10x Cat/Cow
• Baby's Pose

 

Day 2

 

Clearing the Thoughts After Journey

 

Cranium Shining Breath Follow – Kapalabhati Pranayama

Cranium Shining Breath is a alternating brief and explosive breath of exhales and brief inhales.

 

First, shortly contract your decrease stomach, pushing a burst of air out of your lungs. Attempt to tempo your self slowly at first, after which goal to repeat 10 occasions, rising as you get extra snug with the breath.

 

 

Subsequent, work as much as 25-30 cycles, finally resulting in a follow of 100 or extra.

 

Yoga

• 10x Cat/Cow
• Downward canine maintain
• 3x 1/2 Solar Salutations
• Tree Pose – proper facet
• Standing Ahead Bend
• Tree Pose – left facet
• Standing Ahead Bend Shoulder Launch
• 3x 1/2 Solar Salutations
• Standing Neck Launch

 

8 Weeks of Yoga for the Street: Week 2

Day 1

 

Journey Yoga – 5 Minutes of Chair Yoga to Open Hips and Backbone

 

• Pigeon in Chair – proper Facet
• Straight Leg Stretch
• Pigeon in Chair – left Facet
• Straight Leg Stretch
• Large Legged Stretch
• Ahead Folding Large Legged Stretch
• Seated Twist
• 5 Spinal Rolls

 

Day 2

 

Journey Yoga – Quick Standing Sequence

 

• Standing Shoulder Opening
• Ahead Bend with Shoulder Opener
• Standing Elevated Stretch (arms overhead fingers interlaced)
• Facet Bending to every facet x5
• 1/2 Solar Salutes x5
• Downward Canine
• Lunge Proper Leg
• Downward Canine
• Lunge – left leg
• Yoga Squat
• 1/2 Solar Salutes x3
• Downward Canine to Upward Canine x5
• Downward Canine
• Lizard Pose Proper Leg
• Downward Canine to Upward Canine x3
• Lizard Pose – left leg
• Yoga Squat
• Large Legged Ahead Bend with Twist
• Mountain Pose
• Standing Shoulder Opening
• Ahead Bend with Shoulder Opener
• Standing Elevated Stretch (arms overhead fingers interlaced)

 

8 Weeks of Yoga for the Street: Week 3

Day 1

 

Journey Sequence – Yoga on the Go

 

• Standing Facet Bend (both sides)
• Standing Ahead Bend
• 5x 1/2 Solar Salutes
• Triangle Pose (both sides)
• Large Legged Ahead Bend with shoulder launch
• Triangle Pose (both sides)
• Large Legged Ahead Bend (with twist to every facet)
• Standing Facet Bend (both sides)
• Standing Ahead Bend Grabbing Elbows – 1 to 2 minutes

 

Day 2

 

Journey Sequence Yoga – Lengthy Circulation

 

• Joyful Child Pose
• Reclined Spinal Twist
• Large Legged Stretch
• Half Joyful Child – proper
• Reclined Pigeon – proper facet
• Large Legged Stretch
• Half Joyful Child – left
• Reclined Pigeon – left facet
• 5x Cat/Cow
• Vinyasa
• Warrior 1, 2, 3 – proper facet
• Vinyasa
• Warrior 1, 2, 3 – left facet
• Vinyasa
• Triangle-Half Moon-Standing Cut up – proper facet
• Vinyasa
• Triangle-Half Moon-Standing Cut up – left facet
• Baby's Pose
• 3-5x Bow Pose
• Frog Pose – 2 to three Minutes (inversion optionally available)
• Cobbler's Pose
• Seated Ahead Bend Legs Prolonged
• Head to Knee Pose – proper facet
• Head to Knee Pose – left Facet

 

8 Weeks of Yoga for the Street: Week 4

Day 1

 

• Put up-Journey Grounding Follow Quick Circulation
• 2 minutes in every pose
• Pigeon Pose – proper facet
• Cow's Face Pose – proper facet
• Pigeon Pose – left facet
• Cow's Face Pose – left facet
• Large Legged Ahead Bend
• Cobbler's Pose

 

Day 2

 

Put up-Journey Grounding Follow – Lengthy Circulation

 

• 10x Seated Spinal Rolls
• Seated Twist (both sides)
• Seated Facet Physique Bend (both sides)
• 10x Seated Spinal Circles (both sides)
• 2 minutes in every pose
• Pigeon Pose – proper facet
• Cow's Face Pose – proper facet
• Pigeon Pose – left facet
• Cow's Face Pose – left facet
• Large Legged Ahead Bend
• Cobbler's Pose
• Hero's Pose
• Seated Large Legged Ahead Bend
• Legs Up the Wall (10-Quarter-hour)

 

 

8 Weeks of Yoga for the Street: Week 5

Day 1

 

Pre-Journey Yoga Sequence for Digestion -Getting ready for Lengthy Automobile Experience

 

• Seated Twist – proper and left
• Seated Ahead Bend
• Seated Fast Spinal Twists/Rotations with arms at shoulder top
• 3x Downward Canine to Lunge – proper and left (5 breaths)
• Pigeon Pose – proper facet with twist
• 3x Downward Canine to Lunge – proper and left (5 breaths)
• Pigeon Pose – left facet with twist
• Yogi Squat
• Head to Knee Pose – proper facet
• Head to Knee Pose – left facet
• Plow Pose

 

Day 2

 

Put up-Journey Yoga Sequence for Digestion and Circulation – After a Lengthy Automobile Experience

 

• Standing Mountain Pose
• Standing Shoulder Opener
• Standing Large Legged Ahead Bend with Relaxed Arms
• 10x Spinal Rolls
• Yogi Squat with Twist – proper and left
• Standing Facet Bend – proper
• 10x Spinal Rotations
• Standing Facet Bend – left
• Standing Neck Launch
• 10x Shoulder Circles
• 10x Hip Circles
• 10x Knee Circles
• 10x Squat to Spinal Roll Up
• Yogi Squat with twist to proper and left – 5 breaths both sides (choice to bind)

 

8 Weeks of Yoga for the Street: Week 6

Day 1

 

Put up Journey Follow – Ahead Folds, Hip Openers and Twists

 

• Begin in a supine place
• 10x Windshield Wiper Knees (both sides)
• Joyful Child
• 1/2 Joyful Child – proper facet
• Joyful Child
• 1/2 Joyful Child – left facet
• Joyful Child into Large Legged Stretch – maintain for 1 minute
• Knees to Chest
• Twist to proper – maintain 1 minute
• Knees to Chest
• Twist to left – maintain 1 minute
• Downward Canine
• Standing Ahead Bend – lengthy maintain, 1-2 minutes
• Seated Ahead Bend with legs prolonged
• Seated Large Legged Ahead Bend with Twist (both sides)

 

Day 2

 

Put up Journey Follow – Again Bends, Facet Bends, and Shoulder Opening

 

• Seated Twist – proper
• Seated Facet Bend – proper
• Seated Ahead Bend
• Seated Twist – left
• Seated Facet Bend – left
• Seated Ahead Bend
• Seated Shoulder Opener (utilizing strap if wanted)
• Shoulder Dislocates
• Cow Face Shoulder Stretch – proper and left
• Eagle Arm Stretch -right and left
• Baby's Pose – 2 minutes
• 3x Camel Pose
• Hero's Pose
• 5x Seated Spinal Rolls

 

8 Weeks of Yoga for the Street: Week 7

Day 1

 

Pre-Journey Energizing Yoga Sequence – Getting ready for Lengthy Flight

 

• 5x A Sequence Solar Salutes
• 3x B Sequence Solar Salutes
• 3x C Sequence Solar Salutes
• Standing Ahead Fold (grabbing toes)
• Yogi Squat
• Standing Ahead Bend (with shoulder launch)
• Yogi Squat (or optionally available arm steadiness)
• Vinyasa
• 3x Dancing Warrior Sequence (both sides)
• Vinyasa
• Chook of Paradise – proper
• Vinyasa
• Chook of Paradise – left
• Vinyasa
• Yogi Squat with Twist and Bind (both sides)
• Baby's Pose
• Deep Coronary heart Opening Pose
• 5x Wheel Pose
• Spinal Twist (both sides)
• Plow Pose

* optionally available inversion – handstand

 

Day 2

 

Put up-Journey Yoga Sequence – After a Lengthy Flight

 

• Reclined Cobbler's Pose
• Large Legged Ahead Bend
• Downward Canine
• Lunge Proper Leg
• Downward Canine
• Lunge Left Leg
• Downward Canine
• Pigeon Pose Proper Leg
• Pigeon Pose Left Leg
• Standing Large Leg Ahead Bend with Shoulder Launch
• Large Legged Ahead Bend with Twist (both sides)
• Cobbler's Pose

 

8 Weeks of Yoga for the Street: Week 8

Day 1

 

Jet Lag – Quick Sequence

 

• Begin in a supine place
• Proper Knee to Chest
• Proper Leg Prolonged Stretch
• Joyful Child
• Left Knee to Chest
• Left Leg Prolonged Stretch
• Joyful Child
• 5x Knees to Chest Twist (both sides)
• Legs up the Wall – 10 to fifteen minutes

 

Day 2

 

Jet Lag – Lengthy Sequence

 

• 10x Cat/Cow
• Downward Canine – 10 breaths
• Large Legged Downward Canine with a Twist (both sides)
• 5x Upward Canine to Downward Canine
• Tree Pose – proper facet
• 3x Solar Salutations
• Tree Pose – left facet
• 3x Solar Salutations
• Crescent Lunge – proper facet
• Lizard Pose – proper facet
• Vinyasa
• Crescent Lunge – left facet
• Lizard Pose – left facet
• Vinyasa
• Seated Twist
• Head to Knee Pose – proper facet
• Seated Twist
• Head to Knee Pose – left facet
• Ahead Bend
• Cobbler's Pose

 

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