5 Yoga Poses You Can Do While Traveling

5 Yoga Poses You Can Do While Traveling

Relaxation is essential for a successful journey, even if it’s work travel to a bustling metropolis. But, between cramming into a tiny coach seat, sitting for hours on a train, and the stress of airport security or visiting a new area, travel can wreck your mind and your body. That’s when yoga comes in handy.

Yoga is the ideal “on-the-go” workout since it can be done anywhere, at any time, and it requires no special equipment. Yoga also provides a variety of health benefits, including stretching, massaging internal organs, improving circulation, and reducing anxiety. So, whether you’re in your hotel room or about to go on a long train, plane, or automobile journey, five fast yoga practices can prepare your mind, body, and spirit for that next trip you’ve been looking forward to.

Why Should You Practice Yoga During Travel?

While traveling, practicing asanas and meditation allows you to connect with your inner self, as well as grow and discover strength. It allows us to breathe in the midst of the chaos, allows for quiet thought amidst the noise, and enhances attention. 

5 Yoga Poses You Can Do While Traveling

Neck rolls

Neck Rolls Pose

Slow, steady neck rolls are a simple yoga pose that may be done on long car rides or other forms of travel. They relax the muscles in the shoulders and neck, which helps to relieve tension.


  • Imagine a clock in front of you, and slowly circle your nose around it, allowing your head’s weight to help lengthen your neck.
  • Slowly inhale and exhale as you roll your neck.
  • Reverse the directions and do it again.

Note: It’s natural to hear some popping, but if you experience any discomfort, stop doing neck rolls right away!

Shoulder rolls

Shoulder Rolls Pose

Controls the movement of your shoulder blades, upper back, and neck.


  • Simple but effective shoulder rolls will help you loosen your shoulder muscles and alleviate stress.
  • Move forward a little, making sure your back doesn’t touch the back of your seat.
  • Draw circles in one direction with your shoulders. “Think up, back, and down,” Bar advises.
  • Do it again in the opposite direction.

Seated Cat-Cow Pose

This pose softens and lubricates your spine, boosting circulation and generating space between your vertebrae.


  • Sit up straight on the chair, with plenty of space behind you.
  • Lean forward and elevate your head upward as you exhale.
  • Round your spine and glance at your belly button as you inhale.
  • Repetition is required at least three times.

Upward Salute with Side Stretch (Urdhva Hastasana, Variation)

Upward Salute Pose with Side Stretch (Urdhva Hastasana, Variation)

This is a great alternative for individuals who have to travel in cramped conditions. It’ll make your side waist be lengthened and opened. 


  • Perform Tadasana, or Mountain pose, stand with your feet hip-width apart. Turn your left palm up to the heavens and grab your left wrist with your arms aloft.
  • Drop your shoulders, inhale to extend your spine, and exhale to arch over to the right side.
  • To feel as if you’re being stretched in two directions, anchor the left heel.
  • Spend a few breaths there, moving your shoulders down your back and your heart slowly spiraling up toward the sky.
  • Step the left leg behind the right leg and gently bend the right knee as if you’re about to curtsy. This will give you a great stretch along with your IT band on the outside of your back leg.
  • On your second side, relish it.

Standing Heart Opener (Anahatasana, Variation)

After dragging those hefty suitcases around, this lengthens the spine, opens up the front body, and reduces tension in the shoulders.


  • In Tadasana, stand with your feet hip-width apart.
  • The palms of your hands are on your sacrum.
  • Depending on your preference, your fingers can point up or down.
  • Exhale to let your upper back softly sink back. Inhale to stretch your sternum upwards.
  • As you softly press the hips forward and pull up behind your heart, keep the tailbone extended.
  • Keep your shoulders down and away from your ears in a comfortable position. In this time, take a moment to have deep breaths.