This past week was summer vacation for yours truly. A girls trip to Sardegna filled with beaches, pop music, too much spritz, and many laughs. No matter where I am traveling or who I am traveling with, I always bring yoga along. It’s duty free.
If you have time and the ability to try a local yoga studio, you must! Do not fear language barriers. I have taken classes in Hebrew, Spanish, French, Portuguese.. Seeing how different cultures experience the practice is well worth the occasional looks of confusion..
Below is a yin sequence I designed for the post-flight tightness we all know so well. 1) A mat is not needed! If you have a towel and/or pillows to support you in these positions, use them! 2) For my practice, I chose to use the ocean waves as the soundtrack; I have linked a Spotify Yin Playlist here for your use if you so choose! 3) When I practice Yin alone, I count up to 60 in each pose. In traditional yin practices, you hold each pose for 3-7 minutes. I have found that as my body relaxes, I count to 60 so slowly that I end up staying in the postures for much longer than 60 seconds. It works for me. If you don’t feel like counting, there are a few apps like Insight Timer that will “gong” for you and gently alert you to change poses.
Childs Pose - Wake up your hips. Relax your face muscles. Start to ground.
Twisted Childs Pose - Thread your right arm under your left. Relax your right cheek into the earth. Relax your neck and your jaw. Feel the tension in your right shoulder release. It may feel nice to find some gentle cat/cows before you transition to the second side.
Thunderbolt Post - Sit back on your heels. Place your hands on your lap. Reset. Relax your right ear to your right shoulder, and then relax your left ear to your left shoulder. It may feel nice to tuck your toes under and stretch the balls of your feet in this posture, but this can also be very intense. It may feel nice to bind your hands at your lumbar spine as your roll your head side to side.
Swan Pose - Send your right knee forward and ease your upper body over your shin. In Yin, do not worry about bringing your right shin bone forward. Instead, find a place where you can feel deep relaxation. Then, switch sides. It may feel nice to find a downward facing dog between sides.
Wide Legged Forward Fold - Let the backs of your legs lengthen. It may feel nice to place a pillow under your chest or forehead.
Reclined Twist - Take the variation that your body is asking you for. Take up space. Inhale to expand, and exhale to go deeper.
Bananasana - Lay on your back and make a star shape with your arms and legs. Cross your right ankle on top of your left ankle and catch your right wrist with your left hand. Feel a gentle stretch along your right side body. Do not strain your thighs. Relax your shoulders. Find the second side.
Fish Pose - Place your forearms and the top of your head on the earth. Feel opening in your heart. If this is too much, place a pillow under your spine for a supported variation.
Rest - I chose to find meditation in a seat. You may choose to stay lying down. Whatever you do, be still.
