Airport Yoga Without A Mat

This practice is perfect for long flights, jet lag relief, a pre- or post-flight stretch, layovers, and flight delays. It is designed to help ease stress and anxiety while traveling. There is no equipment needed and no floor poses, just mindful movement and breath you can do right at the gate.

Transcript

Hi, My name is Shalaka. This flow is designed to get you moving, Feeling good in your body, Getting some muscles activated, Whether you're at the airport or anywhere you find yourself without a mat and just want to move. As you can see, I don't have my mat today. Modify this flow for whatever you need in the moment, Especially if you're in a public space, You might feel a bit shy to move a lot. I get it. The stand dolls. Bring your arms by your side. You can keep your eyes open. Or if you can afford to. I invite you to close your eyes. Find some length in your spine. Softness in your breath. Align your head right over your shoulders. Shoulders right over your hips. Feel that neutral spine in your body. Deepen your breath. Inhale, Reach your arms up, Find some length in your spine. Exhale, Fold forward, Soften your knees. Inhale halfway up. Exhale, Back forward. Inhale, Rise. Exhale, Hands to heart. Two more of these. Inhale out. Excel fold. Hashtag. Excel fold Inhale, Rise. Exhale, Hands to heart. And head up. Excel fold. I'll see ya. Excel fold. Inhale, Rise. Exhale, Hands to heart. Notice that energy in your breath, In your spine, In your body. Inhale, Reach your arms up, This time cactus your arms. Squeeze your shoulder blades together, Open through your chest. Inhale, Reach up. Exhale back. Inhale up. Exhale, Activate your upper back. Two more of these. Inhale up. Exhale back. And hello. Exhale back, Hold here, Pause, Press through your feet, Turn your elbows forward. Deep breath in. Inhale, Reach up. Exhale, Bring your hands to heart, Sit back in a chair. If you've been sitting in a chair for too long or planning to. Notice what it feels like to have your muscles active. As you're in a chair. So squeeze your glutes together. Press into the ground with your feet. Lengthen your spine. Keep your neck soft. We don't need your neck muscles too active right now. Inhale stand tall, Reach your arms up. Maybe a slight arch in your back. Exhale, Hands to heart, Sit back in your chair. Inhale up. Excel said bye. I ain't held up. Excel sit back. This time really ground down through your feet shift your weight slightly forward maybe your heels come up Press into all your toes. Activate your legs. Release your heels down, Fold forward. Nice job. Roll your spine all the way up one vertebra at a time. Bring your arms by your side. Soften your gaze. Find your breath. Inhale, Reach your arms up. This time bring your elbows by your side. So hug your elbows in. Inhale up. Exhale, Pull down. And continue on your own. You're basically. . . Doing lat pulls. Imagine there's resistance you're pulling. Activating these muscles. I'll help you. I'll support you to sit taller. Protecting your spine. Keep going. Take it as slow as you can against the imaginary resistance. One more. And reach your arms up. Exhale, Bring them by your side. Are you standing any taller? Are you feeling some support from your legs, From your core? Take a moment to notice. Shift your weight onto your left foot. And grab your right foot behind you. If you need support, Just rest your hand on a chair or anything in front of you. You can stay here or draw your foot in. Feel that stretch along the front. If you want to take it deeper. You can lift your knee up. Maybe reach your left arm up. This is an option. Slowly release. Return to neutral. Inhale, Reach your arms up. Hex, I'll sit back to your chair. Inhale, Rise. Excellent start. Shift your weight onto your right foot, Grab your left foot behind you. Take any option that feels good to you, Just drawing your foot in, Feeling a stretch in the front of your left leg. Try to maintain the length in your spine. You can gaze at a point right in front of you, Steady. Maybe you start lifting your back knee up. And reaching your right arm up. Release all the way down. And bring your arms by your side. Deep breath in, Sit back in a chair, Arms reach up. Exhale to stand, Hug your right knee in. Find some length, Press into your left foot. You can either hold here or open your knee to the right. Grab your foot, Come into your tree pose. Reach your arms up. Maybe join your hands. Shiny case. Hug your knee back in. Deep breath in. Exhale to your chair. Inhale, Come up, Hug your left knee in. Press into your right foot, Finding length in your spine. Open to the left. Find your tree pose. Arms can reach up. How are you feeling? Slowly release down. And shake off your feet. Think of your arms. Inhale, Reach up. Exhale, Find your chair. Hold your chair. Gaze down. And step your right foot back. You can come into a lunge, Find a steady lunge. Lengthen through your waist up, Maybe reach your arms up. It could look funny in public. You can keep your hands on your waist if you need to. Take a deep breath in. With your exhale, Lower your right knee down. Inhale up. Exhale down. And hello. Exhale down. Inhale up. Exhale down. One more. Inhale up. Over here. And then shift your weight over to your right side. Come into a side lunge. Go as deep as you feel good. Over to your left. Over to your right again. Then turn towards the front, Find your lunge. Step it forward, Come into your chair. There's your flow without a mat. Gaze down, Left foot steps back. Take deeper into your lunch. Maybe lengthen up. Once you feel steady. Deep breath in. Shift your weight to your left. Over to your right. Over to your left. Turn towards the front. Find that steady lunge. And step it forward. Find your chair. Inhale to rise, Find an arch in your back this time, Hold. Exhale, Return to neutral. Take a couple of moments to steady your breath. Then reach your arms up, Inhale this time, Clasp your fingers, Turn your palms up. Hold. Deep breath in, Lean to the right. Exhale to the left. Deep breath in, Lean to the right. Inhale center. Exhale, Lift. In health back center. With your exhale bring your arms in front of you Feel that stretch. Pause. And release your arms. Inhale, Reach your arms up. Exhale, Bring your arms by your side, Palms face up. Bring your right elbow under your left. Come into eagle arms. Exhale, Find your chair. And he'll stand tall with your exhale bring your right ankle over your left thigh. Maybe you sit down in your chair. And help to rise. Exhale, Release your arms. And hello. Exhale, Open your arms. Left elbow under your right. Eagle arms, Lift your elbows up. Deep breath in left ankle over your right thigh. Exhale, Sit down. And head up. And exhale, Release. Shake off your arms. For the last few seconds. Find a pose where you can stay still. So open your shoulders. Lengthen your neck. Relax your cheeks. Bring your awareness to your present moment. Any sounds in your surroundings. Any commotion, Chaos? Noticing your steady breath. In the midst of everything else. One more breath in together. And sigh it out. Thank you for joining me. Hope you feel healthy and well.