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Traveler's Reset

A short sequence to do after a long flight or car ride to release stiffness in the neck, back, and hips.

Illustration of Cat Pose

1. Cat Pose

marjaryasana

Breathe Normally
8 rounds

Gently mobilize your spine.

Illustration of Downward-Facing Dog

2. Downward-Facing Dog

adho-mukha-svanasana

Exhale
5 breaths

Get a full-body stretch.

Illustration of Standing Forward Bend

3. Standing Forward Bend

uttanasana

Exhale
8 breaths

Let your head hang heavy to release your neck.

Illustration of Malasana

4. Malasana

malasana

Breathe Normally
8 breaths

A deep squat to release the lower back.

Illustration of Setu Bandhasana

5. Setu Bandhasana

setu bandhasana

Inhale
5 breaths

Gently open the front of your body.

Illustration of Supta Matsyendrasana

6. Supta Matsyendrasana

supta matsyendrasana

Breathe Normally
10 breaths per side

Release any lingering tension in the spine.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana