Travel  can be a tiresome affair. Day long journey, irregular and high calorie food intake as well as lack of sleep can take a toll on your body. Not only does staying active require a lot of stamina but also peace of mind.

On the occasion of the International Yoga Day on 21st June, we bring to you some simple yoga breathing exercises  and asana to rejuvenate you each morning and relax you at night. This 15 min. sequence is perfect for the busy you while travelling and can be done at any place.

• Breathing Exercises

Udgit Pranayam

This is also known as the Omkari Japa. To perform this exercise, sit in a relaxed position and take a deep breath. While exhaling chant Om as long as you can. This is a good way to calm you mind and reduces insomnia.

Anulom Vilom Pranaya

This is another breathing exercise which helps in relaxing the body by increasing the oxygen flow in the body. It is also known as alternate nostril breathing.

• Asana Sequence

Rotations – Neck, arms, wrist, feet and belly

Full body rotation helps relax the muscles and prepared the body for any kind of exercise.

Diamond Pose (Vrajrasan)

These two poses are simple yet help in stretching of the spine and reducing fatigue. Vrajrasan can be practiced after lunch or dinner as well to improve digestion.

Cat cow pose / Marjariasana

This asana helps in stretching the hips, abdomen and back. It helps relax the organs and the neck.

Triangle Pose (Trikonasana)

This asana stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine. It also helps to improve digestion.

Cobra Pose (Bhujangasana)

This simple pose helps open up the shoulders and neck. It also tones the abdomen and strengthens the entire back and shoulders.

• Surya Namashkar / Sun Salutaions

Surya Namashkar which a set of 12 poses helps improve blood circulation throughout the body and in turn help the body disease free.

It’s always good to end your exercise routine with Shavasan, which is a deep, meditative state of rest that helps in the repair of tissues and cells, as well as in releasing stress. It also cools down the body and makes you feel fresh and rejuvenated for the day ahead!

We hope these simple asanas will  benefit and keep you fit on your trips. To check out more on yoga and exercises on the go  do read visit GOQii #betheforce.