Hey there, globetrotters and suitcase connoisseurs! Are your wanderlust-fueled adventures leaving you feeling more crumpled than your trusty travel map? It's time to unravel your body and spirit with yoga poses designed for the journeying soul. Say adios to stiff aeroplane seats and hello to limber limbs! Let's get ready to stretch our way across time zones and add some asana sparkle to our travel tales. Buckle up; Everyday Yoga and you are about to take off on a yoga-inspired trip to "Om-ville."

Stretchy Seats & Airplane Asanas

When the mile-high club means twisting into a pretzel in economy class, we yogis know just the tricks to keep you supple in the sky. There’s no need for your knees to kiss your chin or for your backside to become one with the seat. Breathe in that recycled cabin air and let's swan-dive into travel-friendly yoga!

Must-Try Yoga Moves for Happy Nomads

Roll out the travel mat (or just use the hotel carpet!) and explore these poses to keep your travel vibes high and your body jet-lag free.

• Restorative Inversion: Legs Up the Wall

Ancient yoga texts claim that Legs Up the Wall — Viparita Karani (VIP-uh-REE-tuh kah-RAH-nee) — will destroy old age. Many modern teachers agree to its benefits, including relief from anxiety, headaches, insomnia, mild depression, and much more. It stretches the back of the legs, calms the mind, and relieves fatigue and cramping in the legs and feet.

1. Set a bolster or pillow on the floor against the wall.
2. Sit sideways against the wall with your lower back against the bolster.
3. Gently bring your legs up onto the wall. Use your hands for balance as you shift your weight as you lie down.
4. Rest your shoulders and head on the floor. Your lower back should now be fully supported by the bolster.
5. Hold for 5-10 minutes, breathing with awareness.
6. To release, slowly push yourself away from the wall and slide your legs to the side.

Spine Opener: Bridge Pose

A chest and neck opening pose, Setu Bandha Sarvangasana (SAY-too BAHN-duh shar-vahn-GAHS-uh-nuh), helps to reduce stress and anxiety. It calms the mind and is known to be therapeutic for individuals with high blood pressure. Do not perform this pose if you have a neck injury.

1. Lie on your back with your knees bent and feet on the floor.
2. Press your feet and arms into the floor as you lift your hips toward the ceiling.
3. Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis.
4. Hold for up to one minute, then exhale and release by slowly rolling the spine along the floor, vertebra by vertebra. 

Spinal Stretch: Easy Pose with Twist

Sometimes called "Simple Cross-Legged Pose with a Twist," Parivrtta Sukhasana (PAH-ruh-VREE-tah soo-KAHS-uh-nuh) stretches the back, knees, and ankles. Sitting upright so your spine is properly aligned reduces stress and anxiety. Twisting stimulates and detoxifies your abdominal organs, while boosting energy.

1. Sit on the edge of a firm blanket, crossing your legs in front of you at the shins. If your hips are very tight, you can sit on a bolster or block.
2. Balance your weight evenly across your sit bones. Align your head, neck, and spine. Lengthen your spine, but soften your neck. Relax your feet and thighs.
3. Place your right hand on the floor behind you. Bring your left hand to the outside of your right knee, gently twisting to the right. Inhale to lengthen your spine, and exhale to twist deeper. Gaze over your right shoulder.
4. Hold for ten breaths.
5. Come back to center. Change the cross of your legs and twist to the opposite side.
6. To release, come back to center.

Restorative Stretch: Easy Pose with Forward Fold

Sometimes called "Simple Cross-Legged Forward Fold," Adho Mukha Sukhasana (AH-doh MOO-kah soo-KAHS-uh-nuh) stretches the back, shoulders, hips, knees and ankles. Folding forward calms the mind, and reduces anxiety and fatigue.

1. Sit on the edge of a firm blanket, crossing your legs in front of you at the shins. If your hips are very tight, you can sit on a bolster or block.
2. Balance your weight evenly across your sit bones. Align your head, neck, and spine. Lengthen your spine, but soften your neck. Relax your feet and thighs.
3. Reach your arms up overhead, lengthening your spine.
4. On an exhalation, slowly bow forward with your arms still extended. Rest your arms, hands, and forehead on the mat. If your forehead does not touch the mat, bend your elbows, stack your hands, and rest your forehead on your hands. You can also rest your forehead on a pillow or bolster.
5. Hold for up to five minutes.
6. To release, use your hands to walk yourself back to an upright, seated position. Change the cross of your legs, and repeat the pose.

Full-body Stretch: Seated Forward Fold

Traditional yoga texts say Paschimottanasana (PAH-shee-moh-tun-AHS-uh-nuh) can cure disease. Modern yoga teachers agree this calming forward bend, literally translated as "Intense West Stretch," helps to relieve stress and reduce fatigue. It stretches the spine, shoulders, and hamstrings, and is reputed to be therapeutic for high blood pressure and infertility. Do not perform this pose if you have a back injury.

1. Sit on the edge of a firm blanket with your legs extended in front of you. Beginners should bend the knees throughout the pose, eventually straightening the legs as flexibility increases.
2. Inhale as you reach your arms out to the side, and then up overhead, lengthening your spine.
3. Exhaling, bend forward from the hip joints. Do not bend at the waist. Lengthen the front of your torso. Imagine your torso coming to rest on your thighs, instead of tipping your nose toward your knees.
4. Hold onto your shins, ankles, or feet — wherever your flexibility permits. You can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands. Keep the front of your torso long; do not round your back. Let your belly touch your legs first, and then your chest. Your head and nose should be the last to touch your legs.
5. With each inhalation, lengthen the front torso. With each exhalation, fold a bit deeper.
6. Hold for up to one minute. To release the pose, draw your tailbone towards the floor as you inhale and lift the torso.

Embracing the On-The-Go Glow

Work these poses into your travel itinerary and watch as jet lag becomes a thing of the past and your energy skyrockets. Why just travel when you can travel yogi-style? It’s all about the journey and the joyful stretching strikes!

Roll up Your Sleeves!

Next time you're trotting the globe, pack a little piece of yoga along with your toothbrush and passport. With a flexible spine, a buoyant spirit, and a heart open to the wonders of the world, you'll be a true travel warrior in the most zen way possible. So, stretch it out, roll it up, and journey joyfully—your yoga mat is the best travel buddy you never knew you needed!

Got a yoga tale from your travels or a secret pose you swear by to conquer the cramps of coach class? Share the stretches and stories from your voyages below Everyday Yoga’s comment section, and let's create a travelogue of asanas that could circle the globe. Keep adventuring, keep asana-ing, and remember—the world is your oyster and your yoga mat, the pearl! 🌟🌈🧘‍♀️

See you on the mat!

Namaste!