If you are a weary road warrior and think you don’t have the time to exercise, you can fit these simple and relaxing yoga exercises into your busy schedule. You don’t need a fancy gym or yoga class to get the same benefits when you yoga-cize on the road.
You can practice these easy exercises in your hotel room, on your breaks or even in the airport. This easy yoga workout takes only 10-15 minutes. These exercises are the perfect way to either begin or end your hectic day on the road.
Move your eyes upwards as far as you can, and then downwards as far as you can. Repeat two times. Blink quickly a few times in order to relax the eye muscles. Rub your palms together fast. Your hands will start to feel warm. Close your eyes and place your warm palms over your eyes. Inhale and exhale slowly through your nostrils to the count of four. Embrace the warm, tingling feeling on your eyelids.
Place your right palm against the wall spreading your fingers equally. Extend your elbow and press your palm firmly into the wall. Inhale slowly to the count of four and exhale slowly to the count of four. Gently turn your head to the left while bringing the front of your right shoulder blade in towards the front of your body.
Curl your hands into fists and slowly roll your wrists clock-wise slowly and roll your wrists counter clock-wise. Repeat four times. Open and close your hands five times (stretching out your palms and fingers).
Shrug your shoulders high up to the ears and then release and drop the shoulders. Remember to breathe deeply. Inhale and exhale slowly through the nostrils to the count of four. Repeat four times.
This modified Forward Fold pose can be done from your chair. Move your chair away from your desk. Be careful not to overextend when you stretch your back. Place your arms over your head or at your side and very slowly lean forward and bend from the hips stretching your lower back. Inhale to the count of four and exhale to the count of six. A longer exhalation will help release tension (especially from your lower back).
Final Relaxation/Breathing Exercise
Inhale slowly to the count of four and exhale slowly to the count of six. As you concentrate on your breath, close your eyes and visualize you are walking through a green meadow on a sunny day. Imagine the warm sun on your face and the sweet smell of flowers surrounding you. (You can replace another location or scenery if this doesn’t appeal to you). As you breathe out, imagine your exhalations as soft puffs of grey smoke and release any tension that you are carrying in your body. If you are allowed to wear headphones at work, you can also listen to tranquil, soothing music as you visualize and breathe.