Yoga for Travelling

As some of you know, I am now in my 4th week of travel (the past week or so have been so busy with visits that I haven't even had time to post!), with still another 2 weeks to go before reaching my final destination of Bali, Indonesia.  Most of my travels so far have been around my Home Province of Ontario, Canada, but I currently find myself in Beautiful Port Charlotte, Florida (which lies on the Gulf of Mexico side of the State) visiting my Parents before I leave North America.

During the course of my visiting Friends and Family around Ontario and making the journey down to Florida I have spent a lot of time in cars, on buses and trains and on a plane too (only one so far, but there shall be  many more before I get Home).  And though I am still continuing my attempt to practice Yoga daily during my travelling adventures, I have found that I am still spending a lot of time sitting while getting from one place to another.  And of course it's only natural that all this sitting has left me with tight hips and leg muscles.

So I have been using my daily 'Yoga Time' often to stretch out these areas with what I like to call 'The Adventuring Yogis Post-Travel Series' (I know snazzy name huh? LOL).

I usually do this practice once I have arrived at my destination for that day/few days but you can utilize this sequence during a stop-over or at any other time if you only have a few moments to practice.  See below for the sequence, try it out and please feel free to modify/add other poses in to suit your ability levels/practice needs. Please also remember that it is important to listen to your body during your Practice and only go as far as your Body wants to go..honour its Wisdom..it's smarter than You! ;)

'The Adventuring Yogis Post-Travel Series'

**I have given a break down of each pose below, for anyone reading this without an existing Home Practice/Sound Knowledge of Yoga. 

1. 10 Full Belly Breaths

Sit cross-legged on your mat/floor (or any other way you can sit for 10 slow breaths comfortably), place right hand onto abdomen (need only do this if you are new to breath technique).  Sitting nice and tall through upper body (ears  lined up with shoulders, shoulders lined up with hips), close eyes and begin breathing in and out through the nose, pushing the breath into your lower belly (you should feel the right hand move with each inhale as the belly puffs out with breath).  Repeat for 10 breaths. *This exercise is great to do while travelling too, helps to calm the mind/nerves, etc.

2. Cat/Cow Pose - 5-10 Breaths

Come to hands and knees on mat/floor.  Wrists directly underneath shoulders, knees directly below hips, toes can be curled under or top of feet resting on mat/floor.  Inhale drop belly towards the floor as you lift your tailbone and press heart forward.  Exhale press pelvis  forward, round upper back and tuck chin towards your chest.  Repeat for 5-10 slow breaths (all breathing should be done in and out through the nose).

3. Child's Pose - with Wide Knees - 5 Breaths

From hands and knees, stretch arms out in front, with hands shoulder distance apart.  Take knees as wide as your mat (or if you don't have a mat, create a wide 'V' shape with legs, knees bent).  Sit your bum back towards your heels and rest your forehead on fists, hands stacked or the mat/floor.  Close eyes, practice deep, slow breathing in and out through nose for 5 breaths.

4. Downward Facing Dog - 5-10 Breaths

From hands and knees, curl under toes and lift hips up and back, creating an inverted 'V' with your Body.  Take a moment (or a few breaths) to walk one heel down and then the other.  Keep hands shoulder distance apart and spread your fingers wide.  Hold here for 5-10 breaths.

5. Pigeon Prep - 5 Breaths each side

From Downward Dog, lift your Right leg up and back behind you, bend your Right knee and place on your mat just behind your Right wrist (Right foot should rest in space between Left wrist and leg).  Stretch Left leg straight down the mat/floor behind you.  You can stay up on hands or lower to forearms or perhaps even the forehead if you feel up to it.  Hold for 5 Breaths before repeating on opposite side.  *Note - Hip of straight leg should not be resting on the floor.

6. Low Lunge - 5 Breaths

From Downward Dog, step Right foot forward and lower  Left knee to mat/floor (Left toes may stay curled under or press top of foot to floor).  Sink hips towards the floor and place both hands to Right thigh or to hips, hold for 2 breaths.  For last 3 breaths reach arms alongside ears, for a good side body stretch.

7. Low Lunge - with Twist - 3 Breaths each side

From Low Lunge (Right leg forward), bring hands together in front of your Heart.  Bring Left elbow to outside of Right knee, keeping hands in Prayer.  Hold for 3 breaths and then repeat on other side.


8. Legs-Up-Wall/Inversion (Shoulderstand/Headstand)

Bring short edge of mat to an empty wall (careful there are no pictures hanging there) or come to an empty wall.  Sit with one hip close to the wall and knees bent, feet planted.  Bring hands behind you and place them on floor, lean back on hands and swing legs up the wall.  Rest here for 10 breaths, moving feet/legs anytime you feel the need.  Close your eyes and allow the blood to recirculate.

**If you have an established Practice of your own and are feeling up to it then you might opt to insert a Shoulderstand or Headstand here at your own discretion.

9. Optional: 2-3 Sun Salutations

Ordinarily Sun Salutes  would come near the beginning of a Practice but because you may have been sitting for long stretches and could be quite stiff I recommend doing the above practice as a Warm-up to Sun Salutes. I also would not recommend adding Sun Salutes to this Series if you have arrived somewhere late at night or are planning to rest/nap/sleep right afterwards as they tend to Pep you up rather than wind you down.  They are a Great way to end this Series however if you have just arrived sleep-deprived somewhere and are expected at a Family-event or something.  They help to build heat in the body and get the circulation flowing again after being seated for long periods.


Add your feedback/comments on the series down below or share with travelling yogi friends!  If you would like more info on how to work Yoga into your Travel plans check the links below.  Let the World be Your Yoga Studio!

Be Happy, Be Healthy!

Links:

http://www.forbes.com/sites/juliewilcox/2012/04/25/yoga-for-travel/

http://www.yogajournal.com/lifestyle/1232

http://www.youtube.com/watch?v=exdnxh6Dz5Q

Travelling Tips for Eating Healthy..Learn from My Mistakes!

So I have now safely arrived back on the Mainland, and have begun my Whirlwind Tour of Ontario, visiting many friends and family in Southern-Ontario while here.  My last few days in Nfld were bustling with packing the last few items, signing over our vehicle, mailing things back to my In-Laws, etc, etc.  One of the things I had meant to get too but unfortunately fell through the cracks L was popping into my Local Bulk Barn to pick up some travel-friendly, healthy snack-age for my day-long trip from St. John’s, Nfld to Grey County, Ontario (roughly half way between Orangeville and Owen Sound).  This sadly didn’t happen because I just flat ran out of time the day before my departure and left very early on Tuesday morning, leaving no time for that “quick stop on the way to the airport” Bulk Barn trip.  Not making that shopping trip a priority  lead me to feel tired, unsatisfied and generally icky for the better part of my Tuesday or Trip Day (which included 7 hrs on a plane, then a cab, train, bus and car ride to get to my final destination). So I have included for you below “Jess’s Travel Tips for Healthy Eating!” so that the next time you are travelling (whether around the bay to Grandma’s house or on a 26-hour flight to Hanoi) you will arrive feeling refreshed, energized and ready for your next Adventure!

Jess’s Travel Tips for Healthy Eating!

1   

   Make Eating Well while Travelling a Priority - (after reading my above post this may seem like a no brainer) Before travelling make an effort to think about the Journey ahead and pack a few healthy snacks for the trip **Especially if you are Vegetarian, Vegan or have any Diet Restrictions as planes, trains and rest-stop fare may not meet your needs. Some examples of Healthy Easy-to-Pack Snacks are Trail Mix, Dehydrated Fruit, Raw Almonds, Homemade Granola Bars, and I am sure you can think of more ideas too!

2.     Always ALWAYS Remember your Water Bottle – I cannot stress this enough!  Whether you are travelling by car, plane, train or bus the air tends to get very dry and sucks the moisture right out of your skin.  Our skin is the largest organ of the body, so if it feels parched you can only imagine what your other organs are going through!  Also by bringing your own water bottle you are more likely to drink regularly from it throughout your trip, which is not only good for your body (aids in hydration and digestion) but also has a positive impact on your pocket book and the environment too (no need to purchase bottled water for you!).  No matter what I have on the go during the day I never leave Home without my reusable water bottle, it’s a great habit to adopt not only for travel, but the everyday!

3.   Shop Around - When mealtime hits and you find yourself stopped at a Restaurant/Food Court/Chip Truck at the side of the road, take a few minutes and shop your options to find something to eat that is not only Nutritious but Satisfying too!  By taking that few extra minutes (even if you are like me and your stomach has taken over your brain and is crying out for you to fill it as quickly as possible with whatever you can get your hands on) you will usually find healthier items/combinations than if you just automatically ordered what you would normally have when eating at that establishment or choosing the food court stall you eat at most frequently.  Who knows there could be Delectable Quinoa Salad around the next shelf corner which would fuel you so much more completely than those greasy French fries, and all you have to do is look. 

4.   It Doesn’t Hurt to Ask – If you find yourself at a Restaurant/Other Eating Establishment that doesn’t offer many Healthy options or perhaps you are like me and have a Dietary Restriction, don’t be afraid to ask if the cook can whip you up something which isn’t on the menu (like a yummy vegan stir fry!) or ask to have an extra side of veggies or a salad instead of your fries.  Remember you should have at least 1 serving of veggies with every meal, not just when its’ convenient! ;)

These are just a few tips that have been reaffirmed for me in this first leg of my Journey to Bali.  How do you make sure you eat well when travelling?  Please share your comments and experiences below!

Stay tuned for my next blog post on my experience at the Toronto Yoga Show and Conference, taking a quick break at the Show now to write this post and looking forward to sharing my experiences with you all in the next few days!

Eat Healthy, Be Happy!

42 Days of Travel, 42 Days of Yoga!!

As I am wrapping up my time here in St. John's, NL and begin to look ahead towards my new adventure in Bali, Indonesia, I have to remind myself that I still have over a month from the day I leave Newfoundland (early tomorrow morning - March 19th) to arriving in Bali and being reunited with my Husband (hopefully by the April 28th).  In the 'In-Between Time' I will largely be in one continuous transitory holding pattern..lol, travelling first to (and around) Ontario to visit Family & Friends (while there I will also be taking in the Yoga Show..SOO Excited!!) and then to sunny Port Charlotte, Florida to visit my Parents (who since retiring have become Snowbirds hehe) and then onto Koh Tao, Thailand for 7-10 days of visiting with my friends and Yoga Teachers before Finally arriving (hopefully acclimatized to the drastic temp. difference between Nfld and Bali).

My Husband and I have done our fair share of travelling in the 7 years we have spent sharing adventures together (this is a pic of us at the top of a very foggy mountain in Nepal!), and I have noticed in those transitory times of ours that my Yoga Practice has suffered.  Must be the excitement and newness of our ever-changing surroundings, but when we travel I find even when I bring my mat with me that I don't find my way there regularly (or sadly, depending on the length of our trip at all!). Keeping this in mind I have decided to set the intention to practice Yoga (in some form) EVERYDAY of my Journey. I am anticipating roughly 42 days of travel before reaching Bali, my final destination, so that will mean 42 days of Yoga too! Beware I may be posting some comical Airport-Yoga pics in the near future!  ;)

By stepping onto the mat regularly (and this doesn't have to be daily, anywhere from 2-4 times a week will grant you surprising benefits) you will reap a whole host of physical benefits, such as increased strength, flexibility, better posture not to mention better breathing and circulation of the blood too!  But you may also find that you develop some marvelous side effects like an ability to better cope with stress, a calmer mind, better sleep patterns, more balanced emotions and a more mindful approach to your eating habits(I had to fit something food-related in here somehow lol).  When you add up all of these things it's astounding that everyone isn't rolling out their mats once a day! Why with the benefits to practitioners (both physical and mental) isn't every business implementing regular 'Asana-Breaks' (people still get regular smoke breaks after all and Yoga-Breaks are far better for You!)?  Maybe one day we'll get there but for now we have to take responsibility for our own Well-being by getting onto the mat regularly, even if just for a few mins.  Useful Tip: Try leaving your Yoga Mat out and unrolled somewhere that you will pass by a few times during the day, this gives you more incentive to actually use it, can you hear it...it's calling your name! lol
See the links below for more info on how a regular Yoga practice can help you in all aspects of your Life.

And keep your eyes peeled for more posts on my 'Personal Yoga Challenge'! Also stay tuned for a post 'Coming Soon!' on my experiences/adventures at this years' Yoga Conference & Show being held in Toronto, Ontario! (www.theyogaconference.com)

Eat Healthy, Be Happy!! *And get on your mat! ;)

Sources & Links:

www.theyogaconference.com
http://www.webmd.com/balance/guide/the-health-benefits-of-yoga?page=3
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Yoga
http://www.rodale.com/yoga-and-health?page=0,0