Every year, I always look forward to my next destination for my holiday. Recent years, I am into backpacking and hiking, exploring Southeast Asian countries. Places of interest are usually not close to each other. Traveling from cities to another one with a huge backpack and taking long bus rides is definitely not what I look forward to during the trip. It is exhausting to be on a bus ride or worst still, mini van for more than 3 hours. The recent vacation was to Laos. I had to ride on a minivan with seats that has no headrest! It is tough and straining for my neck as most of us dozed off during the bumpy ride.
These were some yoga poses that I did which were helpful to relieve my body ache from the long bus ride and hiking activities. There may be restricted space if I were to stay in a dormitory. So it may be difficult to do yoga that requires more space.
1) Standing version of the Cat(Marjaryasana) and Cow(Bitilasana): This helps to relieve tension on the lower back and stretches the neck. Lower into a squat with feet shoulder width apart. Palms can rest on the thigh. Arch the back and look up during inhalation. Round the back and look at your navel during exhalation. Do this for 10 sets.
2) Uttanasana: This stretches my hips, hamstrings and calves. Fold forward with feet shoulder width apart. Hold on to opposite elbows and lightly sway from side to side. Stay in this pose for 5 breaths.
3) Chair Pose (Utkatasana): This stretches my shoulder and chest and strengthen my spine from carrying the heavy backpack. Ground your feet and distribute weight evenly. Ensure that the knee does not go over the feet during the squat. Do not arch your back. Raise arms with palms facing inwards. Stay in this pose for 5 breaths and repeat 2 times.
It is difficult to commit to 1 hour yoga daily during vacation. At least 10 minutes of yoga daily before sleep will be sufficient to relieve the tension that builds up during daytime activities.
Jeslyn YTT Jan’17