Road Trip
A road trip can recharge your soul, but all those sedentary hours in a car can wear on your body, especially if you’re the driver. More often than not, you arrive at your destination feeling exhausted, even when all you did was sit there and push the gas pedal with your foot. Not to mention, road trips can be particularly hard on the low back and hips, which makes sense since you’re spending long periods of time in a seated position.
Fortunately, there’s a way to treat your body and be more mindful to help reduce the feelings of stagnation that come with being on the road — car yoga.
Next time you’re on a long road trip or simply stuck in commuter traffic, refer back to these simple car yoga moves to get you through the drive and arrive at your destination more relaxed.
1. Seated Crescent Moon Pose (Anjaneyasana)
How to:
- Sit up straight and inhale to bring your hands above your head
- Grab your elbows with each hand
- Exhale while leaning from one side to the other
- Hold for a few breaths
- Inhale to return to center and repeat on the opposite side
Helps to: Release pressure from low back and shoulders, stretch obliques.
How long: 3-4 sets each side.
When: While you’re seated in the car.
Pro tip: Make sure your hips stay level while you sit.
2. Seated Cobra Pose (Bhujangasana)
How to:
- Lean forward slightly and stick your chest out
- Place your hands on your knees
- Inhale and lift your heart
- Raise your chin and look up at the roof of the car
- Keep your shoulders away from your ears
Helps to: Stretch your neck and upper chest.
How long: Hold for 4-5 breaths, repeat 3X.
When: While you’re seated in the car.
Pro tip: Think of raising your heart to the roof of the car.
3. Seated Pigeon Pose (Eka Pada Rajakapotasana)
How to:
- Lift your right leg and place your right ankle on your left knee
- Flex your right foot to protect your knee
- Exhale as you hinge forward with a straight back
- Reverse sides
Helps to: Stretch your hips, outer thighs and lower back.
How long: Hold for 1-2 min, 3x on each side.
When: While you’re seated in the car.
Pro tip: Your shin should be parallel with the dashboard or backseat.
4. Twisted Chair Pose (Parivrtta Utkatasana)
How to:
- Inhale hands into prayer position
- Hinge forward with a straight back as you exhale
- Hook your right elbow on the outside of your left thigh
- Look down at your toes and sink deeper as you exhale
- Switch sides
Helps to: Stretch a stiff spine/back by creating synovial fluid.
How long: Hold for 30 seconds to 1 min, 3x each side.
When: While you’re seated in the car.
Pro tip: Be sure to twist from the spine, not the neck. Look at your knees to make sure they are even — if one is farther forward than the other, straighten it up.
5. Seated Twist (Ardha Matsyendrasana)
How to:
- Sit up tall and bring your right hand to your left knee or thigh
- Reach your left elbow or arm around the headrest behind you
- Hold and twist deeper as you exhale
- Unwind and repeat on the opposite side
Helps to: Decompress lower spine and shoulders.
How long: Hold for 3-5 breaths, 3x each side.
When: While you’re seated in the car.
Pro tip: Grab the steering wheel with your hand if you can’t reach your thigh.
6. Seated Head-to-Knee Forward Bend (Janu Sirsasana)
How to:
- Extend your legs up on the dashboard and hold
- Pull your left leg in, resting your foot on your right knee
- Keep your spine straight and fold your torso over your right leg
- Switch legs
Helps to: Restore blood blow to your pelvic cavity, low back and hips.
How long: Hold for 8-10 breaths, 3x each side.
When: While you’re seated in the car.
Pro tip: For less intensity, simply put your legs on the dashboard.
7. Dancer’s Pose (Natarajasana)
How to:
- Stand on your left foot
- Reach back and grab your right foot with your right arm
- Kick back to create an arch in your back
- Repeat on your other side
Helps to: Re-charge and stretch the spine, shoulders and quads.
How long: 2-3 times each side.
When: While you’re fueling up.
Pro-tip: Place your left hand on the car for extra stability.
8. Yogi Squat (Mālāsana)
How to:
- Stand with your feet a little wider than hip’s width
- Bend your knees and squat all the way down
- Let your hips get heavy and lift your chest
- Rock gently from foot to foot
- Bring your hands together or rest them on the car/tire for support
Helps to: Stretch your hips after sitting for long periods of time.
How long: Hold for three to five breaths.
When: While you’re fueling up.
Pro tip: You can kill two birds with one stone by checking the tire pressure while you’re at it.
9. Modified Lunge (Anjaneyasana)
How to:
- Keep your left foot on the ground and step your right foot up onto the running board or trunk of the car
- Bend your right knee and keep the left leg straight
- Lunge forward
- Reach arms overhead
- Repeat on the opposite side
Helps to: Stretch quads and hamstrings.
How long: Hold for 3-5 breaths, 3x each side.
When: While you’re fueling up.
Pro tip: For more intensity, place your foot on the tailgate or pop the trunk and place your foot up on the ledge.
10. Modified Downward Dog (Adho Mukha Svanasana)
How to:
- Bring your hands (shoulder-distance apart) to car window or door
- Keep your arms straight as you step back and hinge forward slightly
- Allow your head to hang heavy and bend your knees as needed
- Pedal your feet for extra calf muscle stretches
Helps to: Stretch your back and shoulders.
How long: 3 sets of 30 seconds.
When: While you’re fueling up.
Pro tip: Take a look in the windows as you stretch to make sure you haven’t forgotten anything!
11. Standing Forward Bend (Uttanasana)
How to:
- Stand with your feet together and your knees slightly bent
- Exhale as you hinge at your hips to fold your torso over your legs
- Place your hands on the ground next to your feet or hold opposite elbows
- Take 5 breaths and, on an inhale, slowly stand up
Helps to: Lengthen your back and wake up your hamstrings.
How long: 5+ breaths, 4x.
When: While you’re fueling up.
Pro tip: Keep length in your spine, and avoid rounding your back.
