Yoga Teacher Training Forum

Whether you travel for fun or for business, sitting in a cramped seat for hours at a time is never good for your body. Even if you are able to squeeze your way up and walk around to the bathroom and back every few hours you are going to find your body still becomes stiff and is not able to move very well. From tight muscles to inferior blood flow, you need to find a way to reduce the onset of jet lag and return your body to its normal self. While there are other tips you should follow (such as not going to bed until it is bedtime local time), yoga is going to drastically help you out when it comes to this and will go a long way in correcting any sort of problem you might have.

To start, you want to perform a Sufi roll with six repetitions in each direction (clock wise and counter. To do this, sit in Baddha Konasana, Padmasana or in knees to chest pose (depending on the condition of your knees). Gently place your hands around your legs or on your knees and exhale, and then lean to your right, back left and return to center. Perform this routine for several minutes first going clockwise and then going counterclockwise. This should be an excellent option for you to reduce your stress and to simply unwind and to help boost your immune system.

Now, move to a cat/cow pose. To do this, get on all fours with your hands directly under your shoulders and your knees directly under your hips. Now, breathe in deeply and stretch your chest forward while pushing your tailbone up. This is going to stretch out your spine. Hold it there for a second, then exhale and round your shoulder up while you try to push them away from your ears. Move back to the starting position and do this again, for as many times as you like.

Now, it is time for the class and side child pose. Start on your knees with your feet pointing behind you. Start with your back straight up and your butt resting on your ankles. Now, place your hands palm side down on the matt in front of you and your face towards the ground and stretch out until your arms and back are as stretched out as far as you can in front of you. Hold for a moment, and then do this off to the side while your legs stay stationary. This hatha yoga training exercise stretches out your back and your oblique muscles.