In the hustle and bustle of daily life, finding time for self-care or just simple stretching can feel impossible. But what if we told you, you can incorporate some simple yoga stretches right into your daily commute? In honour of International Yoga Day 2024, Tummoc is here to show you how to transform your bus or metro ride into a mini yoga session!
These stretches are easy to do in a crowded environment, requiring no special equipment and minimal space. So, the next time you’re on the go, take a deep breath (maybe even meditate), stretch it out, and stay calm and relaxed!
Neck Rolls (Greeva Sanchalana)
- Benefits: Eases neck tension, and improves flexibility.
- How to: Sit upright with a straight spine. Slowly roll your head in a circular motion, five times clockwise and five times counter-clockwise. Keep your shoulders relaxed throughout.
Wrist Circles (Manibandha Chakra)
- Benefits: Improves wrist mobility, and reduces stiffness.
- How to: Hold your hands out in front of you, palms facing each other. Gently rotate your wrists in circles, five times forward and five times backwards.
Ankle Flexion & Extension
- Benefits: Improves ankle mobility, and strengthens calves.
- How to: Sit upright with your feet flat on the floor. Slowly point your toes forward (flexion) and hold for a few seconds. Then, gently point your toes backwards (extension) and hold. Repeat 5 times.
Deep Breathing (Pranayama)
- Benefits: Reduces stress, and improves focus.
- How to: Sit upright with a straight spine. Close your eyes and take a slow, deep breath in through your nose, feeling your belly expand. Hold for a count of 3. Slowly exhale through your mouth, feeling your belly contract. Repeat for 5-10 breaths.
Remember, these are just a few suggestions to get you started. Listen to your body and modify the poses as needed. Even small stretches can make a big difference in your energy levels and overall well-being.
Bonus Tip: While seated, try squeezing your shoulder blades together and then releasing them repeatedly. This simple exercise helps to improve posture and reduce tension in the upper back.
Om Shanti!
Have a happy and relaxing journey 💖
