Yoga for Long Journeys: Stretches & Poses to Stay Relaxed on the Move

Estimated reading time: 4 minutes

Travelling for long hours—whether by car, coach, plane, or train—can take a toll on your body. Prolonged sitting, limited movement, and travel stress can lead to stiffness, poor circulation, and fatigue. Fortunately, yoga offers simple stretches and breathing exercises that can help keep you feeling refreshed and energised during your journey.

In this guide, we’ll cover:

• Seated yoga poses you can do without leaving your seat
• Standing poses for quick relief during breaks
• Breathing techniques to ease travel anxiety and improve oxygen flow
• Discreet ways to practice yoga in public spaces
• Printouts to take with you

Seated Yoga Poses for Travel

When movement is limited, these seated yoga poses can help relieve tension and improve circulation.

Seated Spinal Twist (Ardha Matsyendrasana)

Benefits: Eases back stiffness and promotes spinal mobility.

• Sit tall with your feet flat on the floor.
• Place your right hand on your left knee and your left hand on the armrest or seat.
• Gently twist your torso to the left while keeping your spine straight.
• Hold for 3–5 breaths, then switch to the other side.

Neck Rolls

Benefits: Relieves tension in the neck and shoulders, a common complaint after hours of sitting.

• Slowly drop your chin toward your chest.
• Roll your head to the right, bringing your right ear toward your shoulder.
• Continue rolling your head back and to the left.
• Repeat in both directions for 5–10 seconds.

Seated Forward Fold (Paschimottanasana)

Benefits: Stretches the lower back and hamstrings.

• Sit upright and extend your legs in front of you if possible.
• Slowly hinge at your hips and reach for your feet, shins, or knees.
• Hold for 10 seconds, while continuing to breathe deeply.

Ankle Rolls & Foot Flexes

Benefits: Improves circulation in the legs and prevents stiffness.

• Lift one foot off the ground and rotate the ankle in circles.
• Flex and point your toes to stretch the foot muscles.
• Repeat on the other foot.

Standing Yoga Poses for Breaks

If you have a layover or a rest stop, take a few minutes to stretch with these standing yoga poses.

Standing Forward Bend (Uttanasana)

Benefits: Relieves back tension and stretches the hamstrings.

• Stand with your feet hip-width apart.
• Slowly fold forward from the hips, letting your head hang freely.
• Hold for 10 seconds, then slowly rise.

Standing Side Stretch

Benefits: Loosens the sides of the body and improves flexibility.

• Stand with feet hip-width apart and extend your arms overhead.
• Grab your left wrist with your right hand and bend gently to the right.
• Hold for 5 seconds, then switch to the other side.

Calf Stretch

Benefits: Helps prevent stiffness and swelling in the legs.

• Stand with one foot forward and press your back heel into the ground.
• Lean slightly forward to stretch your calf.
• Hold for 5 seconds, then switch to the other side.

Breathing Techniques for Relaxation

Long journeys can be stressful, especially in crowded spaces. Breathing exercises help reduce anxiety and promote relaxation.

Deep Belly Breathing

Benefits: Reduces stress and helps regulate oxygen levels.

• Place one hand on your belly and the other on your chest.
• Inhale deeply through your nose, expanding your belly.
• Exhale slowly through your mouth.
• Repeat for 1–2 minutes.

Alternate Nostril Breathing (Nadi Shodhana)

Benefits: Balances energy and improves focus.

• Close your right nostril with your thumb and inhale through your left nostril.
• Close your left nostril and exhale through your right nostril.
• Repeat for 1–2 minutes.

Practising Yoga Discreetly in Public Spaces

If you feel self-conscious about practising yoga in public, try these tips:

• Opt for subtle seated stretches instead of large movements.
• Use restrooms or quiet areas for standing stretches.
• Focus on breathing exercises, which are invisible yet highly effective.
• Choose an aisle or bulkhead seat for more space.

Long journeys don’t have to leave you feeling stiff and exhausted. By incorporating simple seated stretches, standing poses, and mindful breathing techniques, you can stay comfortable and refreshed throughout your trip. Whether you’re on a long-haul flight, a cross-country road trip, or a train ride, these yoga techniques will help you travel with ease and arrive at your destination feeling your best. Do you have a favourite travel yoga pose? Let us know @surrender_to_happiness.

If you would like to take a printout of the above techniques with you on your journey, click on your chosen exercises one(s) below:

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