Yoga for the Traveler, Part 2

Before I pass along the promised Jet Lag Sequence, let me encourage you to participate in the photo contest from Part 1.  I have only a few photos so far, so perhaps your Thanksgiving travels will give you the opportunity to find a spot on the plane or in the airport and a willing traveling partner or flight attendant to take the photo.  You can send them to me at rosie.richardson726@gmail.com.  

Here's the link to that post:  

Yoga for the Traveler, Part 1

The Jet Lag Sequence

My sources tell me that this sequence was given by BKS Iyengar at RIMYI, July 29, 1988 to help his students traveling from afar on their first few days.  Guruji revised this sequence on October 8, 2005.   On my first night here when I was awake at 1 am, I did the full sequence with the timings.   I felt very refreshed afterward.  I repeated it the next day as well but in the practice hall.

In parentheses, I’ve added the translations and in italics, alternatives for those who might not yet know the pose or need something different for their body.  Obviously, when your travel you may not have more than your mat and a belt with your, so improvise with what’s available to your in your home or hotel.

Virasana (Hero’s pose) 2 minutes

Supta Virasana (Reclined Hero’s Pose) – on bolster – 5 minutes  - Supta Baddha Konasana or Supta Swastikasana

Adho Mukha Virasana (downward facing hero’s pose) – blankets or bolster under abdomen. Rest head, arms, etc. Notice effects…how groins soften, ribcage relaxes.  2 minutes

Padmasana  (Lotus Pose)  – Swastikasana (simple cross legs) 1 minute per side

Supta Padmasana (Reclined Lotus Pose) -  strap around legs, or Ardha Padmasana, strap thigh to shin. 3 min/side.   Supta Swastikasana (reclined crossed legs pose)

Baddha Konasana  (Bound Angle Pose) – take height as needed.  1 minute

Supta Baddha Konasana  (Reclined Bound Angle Pose) – over bolster, support head. 5 min.

Uttanasana (Standing forward bend) – 3 min.  Do with head supported, so if hamstrings tight, place head on a table or chair)

Adho Mukha Svanasana  (Downward Facing Dog)  – Head supported 3 min.  

Sirsasana (Head Stand) – to your capacity up to 5 minutes, then variations  -- alternative: Prasarita Padottanasana (Wide- legged forward bend)  2 minutes with head supported)

Parsva Sirsasana (with a twist)

Baddhakonasana (Bound angle pose)

Upavistha Konasana (legs wide, knees and feet facing forward)

Adho Mukha Virasana – to recover from Sirsasana

Rope 1 – 8 times slowly to open shoulders, release neck.   If ropes aren’t available, do Downward Dog and Upward dog 8 times with hands on the seat of a chair or a countertop.

Dwi Pada Viparita Dandasana (Two footed inverted staff pose) – on chair, crown of head on bolster, legs parallel to floor, feet on wall, arms rest overhead or hold back chair legs. Place hands on abdomen if nauseated or flushed. 5 min. (do this if it is in your practice, otherwise skip ahead)

Malasana (Garland Pose) – on chair – modify to your capacity and available furniture

·      Straddle/sit on chair, facing back of chair. Press buttocks back press chest to chair back/bar.

·      Sit on chair, facing forward. Support the head. Hold back chair legs. Rest frontal ribcage on seat of chair.

Niralamba Sarvangasana (Shoulderstand without support) – this is a more advanced variation of the pose, so if this isn’t in your practice skip ahead.

Salamba Sarvangasana (supported shoulder stand) – up to 10 minutes, may do other arm positions if in your practice.  Alternative: Viparita Karani  (Legs Up the Wall) for 10 minutes and skip ahead to Seated Forward Bends

Halasana (Plow pose) – 5 min. hands overhead

Salamba Sarvangasana – variations:

Virasana

Setubandha – one leg to touch floor then go back up. Repeat/other leg. Then both legs.

Eka Pada Setu Bandha Sarvangasana – from the previous if in your practice.

Viparita Karani

Seated forward bends with eyes wrapped and head supported (one could use a bandana in a pinch):  Do those in your regular practice  – 1-2 minutes per side 

Janu Sirsasana - Triang Mukhaikapada Paschimottanasana - Ardha (Baddha) Padma Paschimottanasana 

Paschimottanasana – 5 min. with legs apart and head supported (go for a soft poseat your capacity.

Savasana – keep eyes wrapped. Back of the chest on one pillow and bolster on the head (like a weight for the forehead).

Happy Travels!