Yoga for travellers: Yoga With Nerry

Gulf News

Read the full story here: https://bit.ly/30RaOFb  See more videos at https://gulfnews.com/videos  Read more Gulf News stories here: https://bit.ly/2HLJ2km  Travelling this Eid? Here are yoga poses to help you unwind after a plane ride or while you wait at the airport. These yoga poses for travelling offer mental and physical relief and can be done at the airport,  at the hotel room, or at home.  #Yoga #Travel #GulfNews #Eid #YogaforTravel #HowTo #Exercise #Health #EidHolidays

Transcript

00:00As you shift your body to the right side, bend.

00:07Hello everyone, welcome to Yoga with Neri. My name is Neri Toledo aka NeriFIT.

00:13Today's practice is yoga for travelers.

00:17Yoga poses to help you unwind after a plane ride and also poses that you can do at the airport while waiting for your flight.

00:27The first pose is wide-legged forward fold.

00:30Step 3 to 4 feet distance apart, your toes slightly in, soften your knees, hands to the hips, back straight.

00:40Inhale here, then hinge from the hips, fold forward.

00:51Relax your head, then extend your arms forward, grab your elbows with your hands.

00:58Again, shake your head left to right.

01:02This is a very good grounding pose.

01:05Stay for 5 or 10 breaths. We'll do for 5, 4, 3, 2, and 1.

01:13Hands to the hips, inhale halfway lift, exhale, roll your body out.

01:19We will add arm stretch, so interlace your hands behind you.

01:25Roll your shoulder up and back and pull your arms away from you as you draw your chest up and look up.

01:36Exhaling, hinge from the hips, fold forward, engage your quads.

01:44Stay here for 5 or 10.

01:49Let the gravity help you and then bring your hands to your hips, inhale, flat back, exhale, stand up.

02:02Then we'll add a twist.

02:04So again, roll your shoulder up and back, interlace your hands behind you, chest up, look up.

02:12Exhale, fold forward, then bring your left hands down, raise your right hand up, look up.

02:24Stay for 5 or 10.

02:26Inhale and exhale, change.

02:29Bring your right hand down, then raise your left hand up, look up.

02:35Stay for 5 or 10.

02:375, 4, 3, 2, and 1.

02:44Bring your hands on the mat, look forward, then slowly, gently lower your hips down into squat.

02:56You can stay in here or bring your hands forward and you can rack your body side to side.

03:09And if you want more stretch, bring your elbows to your left thigh, then push your right thigh with the help of your right hand.

03:21This will give you such a good relief to your hips.

03:28You can rack your body again side to side, then change.

03:34Push your left thigh away from you.

03:40The next pose is surfer lunge.

03:43So shift your body to the left as you extend your right leg.

03:50Flex your toes, point it towards your shin.

03:55Hands to the chest or bring it down.

03:59Then we'll move our body side to side.

04:04So hands, you can place your hands on the mat as you shift your body to the right side.

04:14Then flex your left toes, hands to the heart.

04:20And then shift again to the left, that's 2.

04:26Engage your quad, flex your toes.

04:30Inhale, exhale, shift to the right.

04:35Inhale, lengthen the spine.

04:38Exhaling, shift to the left.

04:42We'll do one more.

04:44Engage your quads.

04:48Inhale, exhale, shift to the right.

04:55Inhale, exhale, shift to the left.

04:58Then come into a seated position.

05:03So bring your hips, your seating bone to the mat.

05:08Extend both legs in front of you.

05:11And we'll just do a quad engagement.

05:16So flex your toes, engage your quad, stay here 4 or 5.

05:23And then when you're done, we'll do ankle stretch and ankle roll.

05:27So point your toes forward, flex for 5, 4, 3, 2, and 1.

05:39Then do your ankle roll for 5, 4, 3, 2, 1.

05:47Then opposite direction for 5, 4, 3, 2, 1.

05:54Then the next pose is spinal twist.

05:58So step your right leg outside your left thigh.

06:05Bring it closer to your chest.

06:07Then your right hand behind you.

06:10Raise your left hand up, lengthen the spine.

06:14Exhaling, twist to the right.

06:16Stay here for 5.

06:19Every exhalation, twist deeper.

06:23Inhale, exhale, release.

06:26Then do the opposite leg.

06:29Step the left foot outside your right thigh.

06:33Engage your extended leg.

06:36Flex the toes.

06:38Or also, you can bend the right knee.

06:42Bring the heel closer to your buttocks.

06:45This is a half twist.

06:47Hand behind you, raise your left right hand up.

06:52Exhale, twist to the left.

06:55Stay for 5, 4, 3, 2, and 1.

07:02And release.

07:05The last pose, you would need a yoga blanket.

07:08This you can do once you reach home or in your hotel to give you some privacy.

07:15Come into seated position with knees bent.

07:19Place the yoga mat behind you on your lower back.

07:22Then slowly roll your body down.

07:30Adjust your body to make it more comfortable for you.

07:35Then bring your legs up in 90 degrees.

07:42And stay here for as long as you want.

07:46You can also do this against the wall.

07:48And just relax.

07:49Maybe you can place your hands overhead.

07:53Grasping your elbows.

07:56Closing your eyes.

07:57And then when you're done, slowly bring your feet on the mat.

08:03Take the yoga block.

08:05Then bring your knees to your chest.

08:11Hug it tight like you never want them to go.

08:16Then extend your left leg back.

08:21Extend your right hand to the side.

08:25Then twist to the left.

08:27Look over your right hand to find spinal twist.

08:33Stay for 5 or 10.

08:38Inhale to center.

08:42Then bring the left knees to the chest.

08:48And then extend your right leg.

08:51Extend your left hand to the side as you twist your body to the right.

08:56Gaze to the left hand.

08:58Stay for 5 or 10.

09:01Close your eyes.

09:03Inhale to center.

09:05Bring again both knees to the chest.

09:10Rock your body side to side.

09:15And when you're ready, you can stay with your savasana.

09:20So extend both legs.

09:22Palms facing up.

09:24Inhale and exhale here.

09:27Just a couple of breaths.

09:29And then when you're ready, roll your body to the right side.

09:33Use your right hand as your pillow.

09:39And then gently push your body up with the help of your left hand.

09:45Come into a comfortable seated position.

09:49So that's the end of the practice.

09:51Wherever you're going, I wish you a happy holiday.

09:56Bring that light in you so you can shine others.

10:01Namaste.

10:02Follow us on Instagram, narytoledo, naryfeet.

10:05And don't forget to grab a copy of Golf News Tabloid and subscribe to golfnews.com.

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