Free Travel Yoga by Darrin Zeer, Frank Montagna

1. READY, STRETCH, GO!
Packing Peace of Mind

PAIN-FREE PACKING

    Getting ready for your trip need not be stressful! The secret is to start a few days before your departure. Whenever you think of an item you’ll need, toss it into your suitcase, or at least add it to your packing list. It’s also fun to invite a friend to help you brainstorm what you need to bring and even to help you fold and pack your stuff. For a complete packing reminder list and for special Travel Yoga items, please refer to page 94 at the back of the book. Use a backpack as your carry-on, so that both of your arms can be free to practice Travel Yoga without any strain.
    On a long journey even a straw weighs heavy
.
    â€”Spanish proverb
HOME CLEAN HOME

    No one likes to come home to a mess. So whether you’re leaving for the day or for a month, give your abode a once-over. Make the bed, water the plants, clear the clutter, and—most important—wash the dishes! Think of this as a special gift to yourself, an inviting way to return home.
    Lugging baggage can be a pain—literally. And long flights, car rides, and train trips can stiffen up your body. So indulge in this soothing stretch series to prepare yourself for the journey ahead
.
CAT AND COW POSE

    Your hands should be directly beneath your shoulders and your knees directly beneath your hips.
    Inhale as you slowly raise your head and arch your lower back downward. Point your tailbone to the ceiling.
    Exhale as you slowly drop your head and arch your lower back upward.
    Repeat five to ten times or as many as time allows.
    A person who walks in another’s tracks leaves no footprints
.
    â€”Anonymous
HEAVY SUITCASE STRETCH

    As you lie on your back, slowly bend your legs at a ninety-degree angle.
    Plant your feet firmly on the ground beneath your knees.
    Put your arms at your sides with your palms down.
    Gently raise your hips off the ground to a comfortable height.
    Breathe, hold for fifteen seconds, release, and repeat.
    Patience is the best remedy for every trouble
.
    â€”Titus Maccius Plautus
GENTLE COBRA
    Lie flat on your stomach, with your forearms flat on the ground.
    Keep your elbows touching the sides of your ribcage.
    Keep your hips on the ground and your buttocks tight to support your lower back.
    Gently lift your head and chest with the strength of your back.
    Breathe and stretch; feel the strength of your back muscles.
    Hold this stretch for fifteen seconds, then release and repeat.
CHILD’S POSE

    Sit back on your calves, lean forward, and rest your upper body on your legs.
    Let arms rest at your sides. Turn your face to one side.
    Let your body relax, and breathe deeply.
    Repeat this mantra: “I will stay calm and patient throughout my journey.”
INNER ITINERARY

    Before you jump into the fray at the terminal, work out a game plan. Make sure your possessions are organized and handy, with your ID and travel documents easily accessible. When you arrive, pause before you step out of the vehicle, take a deep breath; the journey has just begun. And remember: The most important part of your plan should be to arrive early. This will allow plenty of time to practice Travel Yoga.
NATURAL WONDERS
of the
WORLD
MEDITATION

    Â Â Â Â Â Â Â Â Â Â Â Â Â Relax … breathe …
    Â Â 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 getting lost in the Sahara Desert.
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Travel through the vast emptiness;
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â all is quiet, a gentle wind blows,
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â your worries simply fall away,
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â you let the stillness take over.
    Have a vision not