Yoga and Travelling: A Beginner’s Guide To Poses

Yoga is a form of exercise that incorporates physical, mental and spiritual practices. Each individual may perceive Yoga in their own way for their own benefit. You may have heard bits and pieces about yoga in books, magazines or your favorite social media personality’s story post.

As a traveller you might be familiar with yoga and may even be practicing one. Travellers credit yoga as their rehabilitation from the physical and mental stress they accumulate during their travel. Yoga is a way of life and each pose has its own benefit to a particular body part or the entire body whether physical, mental or spiritual. To make it easier, here are 5 beginner poses that every travel rookie can start with:

Name: Bandha Sarvangasana (Bridge)

The Bandha Sarvangasana is relatively simple and makes both the mind and body alert providing rejuvenation to the entire being.

  • This pose improves the spinal flexibility, strengthens the back & buttocks and stretches the chest, neck, spine and hips.
  • Performing this pose helps to prevent arterial blockages or cardiac arrest by resting the heart muscles and increasing the blood circulation to the arteries.
  • On the mental prospect, the bridge alleviates stress by calming the brain and central nervous system. It reduces fatigue, anxiety and insomnia.
  • It relieves symptoms of asthma by stimulating the lungs, thyroid glands and high blood pressure.
  • It reduces backache and headache.

Name: Adho Mukha Svanasana (Downward Dog)

The Adho Mukha Svanasana is one of the most widely recognized yoga poses and offers the body the ultimate rejuvenating stretch.

  • This pose lengthens and decompresses the spine, stretches the hamstrings, shoulders, calves, arches and hands and strengthens the arms and legs.
  • It improves digestion.
  • It relieves headache, insomnia, back pain and fatigue.
  • This pose is therapeutic for people who have high blood pressure, asthma, sinusitis.
  • It energizes the body.
  • It helps prevent osteoporosis (weakening of bones)

Name: Sukhasana (Easy Pose)

The Sukhasana is an easy pose and the benefits are many. This pose requires you to cross the shins, slip each foot beneath the opposite knee and fold the legs in towards the torso.

  • This pose opens the hips, stretches the knees and ankles and strengthens the back and spine.
  • It improves circulation and blood flow to the pelvis.
  • It eases the menstrual pain for women.
  • It lowers the level of anxiety by calming the entire body.
  • It calms the brain and reduces stress.

Name: Virabhadrasana I (Warrior 1)

The Virabhadrasana I is held up as an ideal pose for all practitioners as the name commemorates the ‘spiritual warrior’ who battles the universal enemy, self-ignorance, the source of all suffering.

  • This pose opens the chest and lungs, shoulders and stretches the neck, belly and groins.
  • It strengthens the shoulders, arms and the muscles of the back.
  • It stretches and strengthens the thighs, calves and ankles.
  • It strengthens the muscles of the knees and feet.
  • It improves the focus of the mind

Name: Virabhadrasana II (Warrior 2)

The Virabhadrasana II is similar to Virabhadrasana I and is another simple pose with benefits. This pose derives it name form a fierce warrior who is said to be the incarnation of Shiva. Practicing the Virabhadarsana II is therapeutic to those who have carpal tunnel syndrome, flat feet, osteoporosis (fragile bones) and sciatica (numbness or weakness in the lower back).

  • It increases the stamina of the body.
  • It strengthens and stretches the legs and ankles.
  • It opens the chest and shoulders and contracts the abdominal organs.
  • It relieves backaches.
  • It stretches the groin, chest and lungs, and the shoulders.

These yoga poses may be for the beginners however if you travel a lot or have never tried yoga as a therapy, this is the perfect chance to try out and realize its benefits. Although the poses are easy, the benefits are many and perfect for a tired body that has been through days of physical activity and stress.

It’s never too late to try out Yoga!

1 Comment

  1. Taylor Bishop
    May 28, 2019

    I wanted to thank you for going over some basic yoga poses. It’s good to know that the downward dog can help give the body the ultimate rejuvenating stretch. I’m interested to learn if this should be done near the beginning of the day or if doing this pose midday can help you have energy for the rest of the day.


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