Travel Yoga by Darrin Zeer, Frank Montagna Page B

worries.
ADVANCED BACK SUPPORT

    Stand with your back and palms flat against the wall.
    Slowly walk your feet out in front of you.
    Use your hands to slow your descent as your back slides down the wall.
    Lower yourself until you are in a sitting position with your thighs parallel to the floor, knees at a ninety-degree angle, and feet directly below your knees.
    Do not let your knees extend beyond your toes.
    You will feel your buttocks and legs getting a great workout.
    Hang in there, and don’t forget to breathe.
    Pressurized cabins, turbulence, recycled air, and long hours of sitting can leave you feeling groggy upon arrival. These Arrival Revival stretches will get your circulation going and soothe sore muscles
.
GET A GRIP!

    Tightly interlace your hands and rotate hands in wide circles.
    Massage and squeeze hands together.
    Release hands and shake them.
    Curl fingers into a tight claw, into a tight fist, and then stretch fingers wide apart.
    What would life be if we had no courage to attempt anything?
    â€”Vincent van Gogh
SERVICE STATION REJUVENATION

    Shake your hands and arms vigorously.
    Shake each leg and foot, one at a time.
    Swing your arms in wide circles– up and around and from side to side. Switch directions.
    Wiggle your whole body till it feels loose.
    Raise your arms above your head.
    Reach your hands toward the sky and rise onto your toes.
    Breathe, stretch, and feel your whole body reenergize!
    Man plans … God laughs
.
    â€”old Hebrew saying
GROUNDING TREE POSE

    Stand next to a table or chair for balance.
    Place your right foot against the inside of your left thigh.
    If your foot slides down, place your right hand on it.
    If you feel steady, put your hands against your chest in prayer position.
    Feel the standing foot rooted into the ground.
    Relax and breathe.
    Stand straight and balanced. Switch legs slowly.
    All good things come to those who wait
.
    â€”English proverb
LAST LEG OF THE TRIP LEG BENDS

    Place your hand on a solid surface to steady yourself.
    Keeping your back straight, squat down slowly for a moment.
    Take a deep breath, then slowly rise.
    Repeat this move several times, breathing in rhythm.
    Try this with your feet flat or balancing on the balls and toes of your feet.
    The world is a book, and those who do not travel read only a page
.
    â€”St. Augustine
LUGGAGE CAROUSEL LUNGE

    Lift your right foot onto a solid bench or table.
    Turn your standing foot to the side for balance.
    Stretch over your right leg, placing your hands on your leg or on the table.
    Drop your head and breathe into the stretch.
    Flex your foot. Breathe.
    Relax your foot. Breathe.
    Switch legs and repeat.
    He who would travel happily must travel light
.
    â€”Antoine de Saint-Exupéry
NATURAL WONDERS
of the
WORLD
MEDITATION

    Â Â Â Â Â Â Â Â Â Â Â Â Breathe … relax …
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â imagine journeying into the Grand Canyon.
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Soar into its depths, inhale the fresh air,
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â lose yourself in the majestic beauty.
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Find calm in the canyon!
    The real voyage of discovery consists not in seeing new landscapes, but in having new eyes
.
    â€”Marcel Proust

3. YOGA ON THE GO
Stretching in Planes, Trains, Boats, and Automobiles

    Try the stretches in this section as you are getting settled into your seat. They will help you get comfy and prepare you for the next step of your journey
.
SITTING SURVIVAL

    First, sit on your sit bones; to find these sharp bones, place your hands under your buttocks and rock forward and backward until your weight is on these two bones.
    Notice that when you rise forward, your body aligns atop your sit bones; your back