The world practices yoga, because it is not only fun but also because the health benefits of Indian kinematics are undisputed. That's why the United Nations proclaimed the World Yoga Day on the 21st of June. For us a reason to celebrate yoga and give you a little food for thought of how yoga helps you when travelling. As it is summertime most of us are going on vacation! But before we lie with a Piña Colada at the swimming pool, we must first arrive at the holiday destination. After many hours in the car, on the train or on the plane, our legs tend to be numb or our back hurts. How do you prevent this? With light yoga asanas, which you can easily do during the trip and with which you are guaranteed to arrive relaxed and happy at the holiday destination.
Tree Pose (Vrikshasana)
Stand upright with your feet closed (preferably in front of the restroom or in the hallway) and breathe deeply in and out a few times. Now shift your weight on the left leg, placing the right foot on the inside of the left leg. The bent knee turns as far out as possible. Now hold your right hand in prayer position in front of the chest, with the left you can, if necessary, lean on the wall or a seat. Hold for 30 seconds, then repeat the exercise with the other leg.
Effect: Relaxation for body and mind, strengthens the muscles of the entire body.
Back massage with the Lacrosse ball
The Lacrosse Ball is a real all-rounder and so light that you can take it with you everywhere you travel. Through selective pressure massages, the ball helps to relieve blockages, tensions and muscle problems, which sometimes occur by long sitting. Whether in the car (ideally as a passenger), in the train or on the plane: Clamp the Lacrosse ball to the left of the spine between your back and the seat. Now slowly move up and down, so that the ball can massage the fascia next to the spine. Then massage the right side in the same way. Just make sure that the ball is not directly on the spine, because that's painful.
Effect: Relieves tension in the cervical and thoracic vertebrae.
Sitting forward bend (Paschchimottanasana)
Yes, this asana has also been tested on trips - we have tried it for you! Sit on the car, train or airplane seat, your feet are hip-width open, with the exhalation you bend your upper body between the legs and covered with your hands your calves or ankles. Hang your head and breathe calmly and evenly. After half a minute you come back to sitting with the inhalation. Repeat the exercise a few times.
Effect: Stretches the back, the biceps femoris (back thigh muscle) and the gluteus maximus (buttock muscle), relieves tension in the neck and has a calming and vitalizing effect.
Janushirshasana while sitting
Sit upright, grasp your right foot with both hands and lift it up. If you cannot grab your foot, grab the calf or ankle. The back should be as straight as possible. Close your eyes and concentrate on the breathing. After about 20 breaths, change the leg and repeat the exercise. Do not let yourself be confused by irritated looks of your fellow travellers ...
Effect: Stretching of the quadriceps femoris (anterior thigh muscles) and the hip. Also works wonders to cure numb feet.
Eagle arms (Garudasana)
Bring your arms at a 90 degree angle in front of your upper body. Then pass your left arm under the right arm and put the palms together. Now pull for an upright position the shoulder blades closely together. Close your eyes and concentrate on the breathing. After about 30 seconds, you switch sides. You can do this exercise while standing or sitting.
Effect: Stretches and relaxes the neck and shoulders.
Half swivel seat (Ardha Matsyendrasana)
Come into the half-lotus position (cross-legged, with your right foot resting on your left thigh) and put your left hand on your right knee. The right arm covers the back, the right hand grasps the left thigh. Close your eyes and think of yourself as you breathe in. When you exhale, turn your upper body to the right and open your ribcage. Change the sides after about 30 seconds.
Effect: Gluteus maximus (gluteus maximus), Obliquus and Transversus Abdomini (oblique abdominal muscles) and Latissimus (broad back muscles) are stretched, as are the lumbar muscles and pectoral muscles (pectoralis). Half the swivel seat is the best first aid exercise for acute back pain!