00:00As you shift your body to the right side, bend.
00:07Hello everyone, welcome to Yoga with Neri. My name is Neri Toledo aka NeriFIT.
00:13Today's practice is yoga for travelers.
00:17Yoga poses to help you unwind after a plane ride and also poses that you can do at the airport while waiting for your flight.
00:27The first pose is wide-legged forward fold.
00:30Step 3 to 4 feet distance apart, your toes slightly in, soften your knees, hands to the hips, back straight.
00:40Inhale here, then hinge from the hips, fold forward.
00:51Relax your head, then extend your arms forward, grab your elbows with your hands.
00:58Again, shake your head left to right.
01:02This is a very good grounding pose.
01:05Stay for 5 or 10 breaths. We'll do for 5, 4, 3, 2, and 1.
01:13Hands to the hips, inhale halfway lift, exhale, roll your body out.
01:19We will add arm stretch, so interlace your hands behind you.
01:25Roll your shoulder up and back and pull your arms away from you as you draw your chest up and look up.
01:36Exhaling, hinge from the hips, fold forward, engage your quads.
01:44Stay here for 5 or 10.
01:49Let the gravity help you and then bring your hands to your hips, inhale, flat back, exhale, stand up.
02:02Then we'll add a twist.
02:04So again, roll your shoulder up and back, interlace your hands behind you, chest up, look up.
02:12Exhale, fold forward, then bring your left hands down, raise your right hand up, look up.
02:24Stay for 5 or 10.
02:26Inhale and exhale, change.
02:29Bring your right hand down, then raise your left hand up, look up.
02:35Stay for 5 or 10.
02:375, 4, 3, 2, and 1.
02:44Bring your hands on the mat, look forward, then slowly, gently lower your hips down into squat.
02:56You can stay in here or bring your hands forward and you can rack your body side to side.
03:09And if you want more stretch, bring your elbows to your left thigh, then push your right thigh with the help of your right hand.
03:21This will give you such a good relief to your hips.
03:28You can rack your body again side to side, then change.
03:34Push your left thigh away from you.
03:40The next pose is surfer lunge.
03:43So shift your body to the left as you extend your right leg.
03:50Flex your toes, point it towards your shin.
03:55Hands to the chest or bring it down.
03:59Then we'll move our body side to side.
04:04So hands, you can place your hands on the mat as you shift your body to the right side.
04:14Then flex your left toes, hands to the heart.
04:20And then shift again to the left, that's 2.
04:26Engage your quad, flex your toes.
04:30Inhale, exhale, shift to the right.
04:35Inhale, lengthen the spine.
04:38Exhaling, shift to the left.
04:42We'll do one more.
04:44Engage your quads.
04:48Inhale, exhale, shift to the right.
04:55Inhale, exhale, shift to the left.
04:58Then come into a seated position.
05:03So bring your hips, your seating bone to the mat.
05:08Extend both legs in front of you.
05:11And we'll just do a quad engagement.
05:16So flex your toes, engage your quad, stay here 4 or 5.
05:23And then when you're done, we'll do ankle stretch and ankle roll.
05:27So point your toes forward, flex for 5, 4, 3, 2, and 1.
05:39Then do your ankle roll for 5, 4, 3, 2, 1.
05:47Then opposite direction for 5, 4, 3, 2, 1.
05:54Then the next pose is spinal twist.
05:58So step your right leg outside your left thigh.
06:05Bring it closer to your chest.
06:07Then your right hand behind you.
06:10Raise your left hand up, lengthen the spine.
06:14Exhaling, twist to the right.
06:16Stay here for 5.
06:19Every exhalation, twist deeper.
06:23Inhale, exhale, release.
06:26Then do the opposite leg.
06:29Step the left foot outside your right thigh.
06:33Engage your extended leg.
06:36Flex the toes.
06:38Or also, you can bend the right knee.
06:42Bring the heel closer to your buttocks.
06:45This is a half twist.
06:47Hand behind you, raise your left right hand up.
06:52Exhale, twist to the left.
06:55Stay for 5, 4, 3, 2, and 1.
07:02And release.
07:05The last pose, you would need a yoga blanket.
07:08This you can do once you reach home or in your hotel to give you some privacy.
07:15Come into seated position with knees bent.
07:19Place the yoga mat behind you on your lower back.
07:22Then slowly roll your body down.
07:30Adjust your body to make it more comfortable for you.
07:35Then bring your legs up in 90 degrees.
07:42And stay here for as long as you want.
07:46You can also do this against the wall.
07:48And just relax.
07:49Maybe you can place your hands overhead.
07:53Grasping your elbows.
07:56Closing your eyes.
07:57And then when you're done, slowly bring your feet on the mat.
08:03Take the yoga block.
08:05Then bring your knees to your chest.
08:11Hug it tight like you never want them to go.
08:16Then extend your left leg back.
08:21Extend your right hand to the side.
08:25Then twist to the left.
08:27Look over your right hand to find spinal twist.
08:33Stay for 5 or 10.
08:38Inhale to center.
08:42Then bring the left knees to the chest.
08:48And then extend your right leg.
08:51Extend your left hand to the side as you twist your body to the right.
08:56Gaze to the left hand.
08:58Stay for 5 or 10.
09:01Close your eyes.
09:03Inhale to center.
09:05Bring again both knees to the chest.
09:10Rock your body side to side.
09:15And when you're ready, you can stay with your savasana.
09:20So extend both legs.
09:22Palms facing up.
09:24Inhale and exhale here.
09:27Just a couple of breaths.
09:29And then when you're ready, roll your body to the right side.
09:33Use your right hand as your pillow.
09:39And then gently push your body up with the help of your left hand.
09:45Come into a comfortable seated position.
09:49So that's the end of the practice.
09:51Wherever you're going, I wish you a happy holiday.
09:56Bring that light in you so you can shine others.
10:01Namaste.
10:02Follow us on Instagram, narytoledo, naryfeet.
10:05And don't forget to grab a copy of Golf News Tabloid and subscribe to golfnews.com.
Comments