Yoga on the go
Those who travel a lot don't have to miss out on
yoga . Even in the smallest hotel room or guest room, you can practice. We present ten simple exercises.
Exercise 1
Simple
breathing exercise : Sit on a chair or bed (do not lean). Keep your knees lower than your pelvis, for example, loosely crossing your lower legs.
Just observe your breath, let go of thoughts. Then inhale to a count of five, hold to a count of one, and exhale to a count of five. Alternate the intervals as desired: inhale to a count of three, hold to a count of three, and exhale to a count of five; inhale to a count of seven, hold to a count of five, and exhale to a count of 21. Always exhale more than inhale (not the other way around).
Exercise 2
For the "tree pose," stand on one leg, place the other foot on the ankle, and touch your toes. Raise your arms sideways above your head. Bring your fingertips together, pull them toward the ceiling, and keep your shoulders down. Hold, and breathe freely. Practice with the other leg.
Improvement opportunities:
* Close your eyes
* Press foot against the other leg at knee height; knee outwards
* Press foot as high as possible against the thigh of the other leg; knee outwards
Exercise 3
For the "Lion Pose," kneel on the floor, sit on your heels, and place your hands on your knees. Inhale, and as you exhale, slide your fingertips to the floor. Keep your upper body straight, lean forward, and place your weight on your fingertips. Lift your buttocks. Open your eyes wide and stick your tongue out toward your chin as far as you can. Hold for a moment, then return to the starting position.
Exercise 4
"Cat" and fetal pose: On all fours, round your back upward (head down), then let it sag downward (head up). Breathe in and out in rhythm.
- Additional: With your back straight, look alternately to the left and right at your hips, simultaneously moving them towards your head.
Finish the exercise, sit back on your heels, round your back, place your head on the floor, and rest your arms loosely behind you on the floor. Relax.
Exercise 5
Stand upright, feet parallel. Stand on tiptoes, extend arms forward, interlock thumbs or clasp hands. Eyes straight ahead. Slowly turn your hips to the left, keeping your eyes and arms in alignment, pause briefly, return to center, and then to the other side. Breathe evenly.
Exercise 6
Stand on one leg, pull your free foot toward your buttocks with your hand. Press the instep against your hand and away from your body as far as possible. Stretch your other arm forward, lowering your torso until it's horizontal. Keep your neck straight and breathe evenly. Hold as desired, then release and exercise the other side.
Exercise 7
An exercise for train or plane rides: Rub your hands together until they warm up, then place one hand over each eye to form a hollow, then close it. Breathe calmly, for as long as you like.
Exercise 8
A "warrior" exercise: Stand with your feet fairly wide apart, arms extended to the sides. Turn your right foot 90 degrees to the right, bring your right arm to your right ankle (or to your toes; if necessary, to a reachable point on your thigh), bending it sideways over your hip as much as possible. Extend your left arm toward the ceiling, turn your head and look at your left hand. Hold, then reverse the movement to return to the starting position. Work the left side.
Exercise 9
For the "dog" pose, place your hands slightly further forward in the quadruped position, perhaps sliding your knees back slightly. Push your buttocks up until your arms and legs are straight; press your heels toward the floor. Keep your back straight and don't lift your head. Hold and return to your knees.
Exercise 10
If necessary, you can even try the "fish" pose in bed: Lie on your back, arms crossed between your back and the floor, and arch your upper body. Extend your head back, part your hair, and keep your mouth closed. Hold briefly, then carefully return to your back. Relax. If you feel dizzy or queasy, don't repeat it; get used to it slowly next time.
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