A quick, hotel-friendly flow

I adore a little yoga first thing in the morning, and vacations are no exception. A morning flow — even a quick one — helps me clear my mind and prepare my body for a day of seeing the sights.

In continuation of this week’s vacation-themed yoga tips, today’s post focuses on a quick hotel-friendly flow. (To test the feasibility of this flow, I filmed these shots in our hotel room during a recent excursion to Santa Fe, New Mexico!) 

Try the first sequence in the morning to get energized for your out-of-town activities, adding additional sequences if you have more time. All you need is a mat and a place to put it. Have fun!

1. Got five minutes? Do five rounds of sun salutations (A).

 
-Mountain pose
-Fold
-Half lift
-High plank 
-Chaturanga (optional: knees to the mat)
-Upward facing dog
-Downward facing dog
-Walk your feet forward
-Half lift
-Fold
-Repeat this sequence four more times.

2. Got ten minutes? Add these poses.  -Mountain pose
-Chair pose (5 breaths)
-Fold
-Half lift
-High plank 
-Chaturanga
-Upward facing dog
-Downward facing dog
-Lunge, right side (5 breaths)
-High plank
-Chaturanga
-Upward facing dog
-Downward facing dog
-Lunge, left side (5 breaths)
-High plank
-Chaturanga
-Upward facing dog
-Downward facing dog
-Walk your feet forward
-Half lift
-Fold

3. Got 15 minutes? Add three rounds of sun salutations (B).  
-Mountain pose
-Chair pose
-Fold
-Half lift
-High plank 
-Chaturanga
-Upward facing dog
-Downward facing dog
-Warrior I, right side (5 breaths)
-High plank
-Downward facing dog
-Warrior I, left side (5 breaths)
-High plank
-Downward facing dog
-Walk your feet forward
-Half lift
-Fold
-Repeat this sequence two more times

Once you finish, hang in rag doll for five breaths or rest in savasana for three to five minutes. Rise, enjoy a full body stretch, and enjoy the day ahead! Happy travels!

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