1. Goddess (Utkata Konasana)

Great for if you have been sat down for a long time during your travels!

Goddess pose is a wide standing squat that opens the hips and chest while toning the entire body.

The pose strengthens the calves, quadriceps, inner thighs and core, as well as the shoulders, arms and upper back.

It also stretches the hips and groin.

Instructions:

1. Stand with your legs apart, slightly wider than hip width. Turn your toes out and your heels in, creating a 45 degree angle with each foot.
2. On an exhale, take a deep bend in your knees, moving toward bringing your thighs parallel to the ground and your hips in line with your knees. Make sure your knees are in a vertical line to your ankles.
3. Keep your core engaged and press down evenly through the soles of both feet.

2. Thread The Needle (Parsva Balasana)

This mild and simple posture beautifully stretches the chest and shoulders; opens the upper and outer muscles of your shoulder.

Perfect for if you have had to carry a heavy back pack (travel bag) on your shoulders while travelling.

Instructions:

1. Begin on your hands and knees. Place your wrists directly under your shoulders and your knees directly under your hips.
2. On an exhalation, slide your right arm underneath your left arm with your palm facing up. Allow your right shoulder to come all the way down to the mat.
3. Rest your right ear and cheek on the mat, then gaze toward your left hand.

3. Supine Cow Face (Supta Ardha Gomukhasana)

This one is excellent for opening tights hips as it targets the Gluteals and External Hip Rotators muscle groups.

Tight outer hips are usually gained from spending a lot of time sitting. If not stretched out properly, tight hips can lead to numerous ailments, including sore knees, sore backs and sciatica.

Instructions:

1. Lie on your back and cross your right knee over the left.
2. Inhale, grasp your ankles.
3. Exhale, draw your feet towards the floor on either side of your waist.

Wishing you safe and healthy travels!

Namaste x

P.S. "The journey of a thousand miles begins with one step" ~ Lao Tzu