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Travel is back! So is anxiety. We have already shared tips on how to stay calm when traveling by plane and take a road trip. Now we share simple pieces to keep you calm and calm on the road or in the air.

Here are five simple yoga stretches to ease your anxiety while traveling, taking into account wellness contributor Gustavo Padron.

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1 – Put cow and cat.

These two postures will help restore the energy of your spine so that you can sit up straight and improve your body.

How to do it: Start sitting at the edge of your chair with your feet hip-width apart and your hands on your knees. Inhale cow, pull your chin and chest up, extend over your collarbones and look up. Exhale cat position, twist through your spine, stick your chin and let go through your neck.

2 – Seat flexion.

Seat flexion, also known as lateral flexion of the spine, can help strengthen and lengthen your upper body, creating more space for your lungs so you can breathe deeply and freely.

How to do it: Sit high on your chair and begin to gently bend at your waist to the right of your body. Head out with your left arm to feel a nice stretch on the left side of your body. Repeat on the other side.

3 – Soft neck rolls.

Your neck is the bridge between your brain and your body, your mind and your emotions. Spending a few moments stretching / rolling out your neck can make you feel more connected and centered.

How to do it: Start with your head straight and look forward. Tilt your head gently to the right and start rolling it back. Keep rolling your head to the left and then down. Bring your head to the starting position and repeat in the opposite direction.

4 – Put figure four.

This posture can help to stretch and open your hips, thus increasing the blood supply to your legs so that you remain idle while sitting.

How to do it: Sit in a chair, take the leg from the side you want to stretch and stitch it over the other leg just above the knee. It will look like figure four if you look at your legs. If you do not feel the stretch, keep your back straight and bend forward on your hips.

5 – Stand forward fold.

Do this as soon as you get out of the car at a pit stop or when you visit the laundry room on a plane. This posture will help stretch the entire back of your body. It will also help to restore the flow of blood and energy in your body and mind as well as reduce stress, anxiety and fatigue.

How to do it: Exhale as you bend your hips forward and lengthen the front of your torso. Let the crown hang from your head and press your heels into the floor while lifting your buttocks to the ceiling. Do not close your knees. Lift and lengthen your torso slightly with each inhalation. Let go deeper into the posture with each exhalation that hangs over your head.

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Follow Gustavo on Instagram and TikTok for more tips on motivation and wellness.

All photos courtesy of Gustavo Padron.