Summer means vacations and changes to our routine. You don’t need to abandon your healthy habits, however. Here are a few options for stretching and connecting to your breathing without a mat or even much space.
When setting up your portable practice, know that it will be different than the studio or home class you are used to. And that’s fine. Yoga happens when you unite movement with breath and become present with that. Frequency is much more important for overall health than duration or intensity. So a small practice done consistently is effective.
Please note: these common yoga poses are safe for most bodies, most of the time. If you experience any sharp sensation or pain that prevents you from breathing comfortably, please skip that pose. Move slowly into each pose as rushing will inhibit the benefits of the practice.
-
Mountain Pose: (Photo 2 above) The intention in this pose is to connect to a deeper, more thorough breath and become 100 per cent present with your surroundings. Even at an airport, or other unlikely location, you can begin here.
-
Wiggle toes, roll ankles, bend knees. Wiggle fingers, roll wrists and bend elbows. Breathe.
-
Walking Meditation: Slowly begin to move about your space. Place each foot with intention and notice how the foot is meeting the ground. This would be ideal in bare or sock feet, but stay in shoes if you must. Observe how walking in these shoes affects your steps. Keep your gaze down so the experience is internally focused. Take some longer steps to stretch the hips a bit.
-
Warrior Two Pose: (Photo 3 above) Plant the feet firmly to the floor/earth. Breathe deeply and confidently. Repeat on other side.
-
Down Dog with Table/Chair/Tree Trunk: (Photo 4 above) Hands can be on a chair or table. Even a tree trunk, steps to the cottage deck or truck tailgate can substitute. Stretch out the arms full length and pull hips back. Bend knees slightly. Breathe five deep breaths. Repeat if you have been cramped and seated a lot in your travels.
-
Extended Triangle Pose: (Photo 5 above) Breathe deeply into the top ribs. Repeat other side.
-
Pyramid Stretch: (Photo 6 above) Bring arms behind your back and clasp opposite elbows or wrists. Widen collar bones. Fold over the front leg, allowing the front knee to bend slightly if your back is tight. Breathe. Repeat on the side.
-
Seated Twist: (Photo 7 above) If no chair is available, a rock, step or tailgate will again substitute. Sit with the legs aligned straight, knees level and sitting bones pressing down. Twist on the exhale. Hold each side for five breaths.
-
Savasana: (Photo 8 above) A pool noodle provides a great prop for a watery version of relaxation pose. Or just relaxing on a picnic blanket works, too. If lying out is not an option, sit in the chair and close eyes, turning the awareness inward to the gentle movements of your natural breath for five minutes. Sunglasses will afford you the privacy to close your eyes in public places.
