5 Simple Yoga Travel Tools You Should Never Forget to Pack
Yoga has so many benefits. If you travel don’t forget to pack your yoga travel tools. These are simple tools you can bring in your suitcase anywhere you go so you don’t miss out on your yoga feel-good routine.
On your travels, you can destress doing yoga after a long day or start your day with yoga so you can strengthen your mind and body for the day ahead.
Here are some tools I recommend you pack when you travel.
1. A Lacrosse Ball or a Tennis Ball
Pack a tennis ball! But it’s not for playing tennis. It’s a great and easy to pack yoga travel tool. A tennis ball is used to relieve muscle aches and pains. It’s a portable and handy self-massage tool.
Muscle tension and ‘knots’ range from minor to chronic. If you have a condition called ‘myofascial pain syndrome’ you may have several more severe chronic widespread pain. MPS can overlap with fibromyalgia. But healthy people can have occasional flare-ups of this kind.
Muscle knots are soothed by pressure and rubbing. It’s much easier to do this with a tennis ball than with thumbs and fingers.
If you experience any pain or knots in your muscles on your travels, try using a tennis ball using these techniques to release the tension.
Here’s one way to use a tennis or lacrosse ball to massage your shoulder blades.
Place the tennis ball between your shoulder blade and your spine.
Be sure you’re not on your bone.
Lie down on the floor.
Relax your head on the floor as well.
Move your arm above your head in a circle.
Do this the whole length of your shoulder blade.
Spend extra time on the more painful areas.
If lying on the floor is too much pressure try it against a wall.
Put the ball in between the shoulder blade and spine.
Lean against the wall.
Move up and down.
Or do the arm circles or both.
Bottoms of Feet
Massaging your feet with the tennis ball technique is easy to do and is so relaxing.
Sit on a chair.
Put the tennis ball under one foot.
Roll it gently against the fascia under the foot.
If you are flat-footed, be sure to roll in the middle of your foot.
Everyone loves a lower back massage. You can do this anywhere and release tension in your aching muscles.
Place the tennis ball between the top of your hip and right below your last rib. Be sure it’s not on the last rib because it’s very delicate.
The IT band of fascia runs from the outside of your hip all the way to your knee. Keep this muscle relaxed by using your tennis ball.
Get on the floor and place the ball under your hip and roll it gently.
Piriformis(Limits hip rotation)
This muscle is an external rotator of your hip. It runs from your lower spine to the top of your thigh bone. Sitting and driving for long periods of time can lead to bad posture. This causes pain and tightness in this muscle.
Here’s how to release the tension:
Sit on the floor.
Place the ball under the back of your hip.
Cross one leg over the over placing your foot on the opposite knee.
Then roll the hip slowly.
When you feel a pressure point, pause for 30 seconds.
Repeat on both sides.
2. Jade Travel Mat
This simple yoga travel tool can easily fit into your suitcase. You can take it everywhere. This mat gives you a little cushion on the ground or floor.
The Jade Travel Mat is super thin, sticky and folds up easily.
3. Deep Blue Packets, Peppermint Rollerball + Heat Patches
doTERRA Deep Blue Rub is a rich, topical cream infused with the Deep Blue Soothing Blend of CPTG Certified Pure Therapeutic Grade® essential oils. Formulated with a proprietary blend of natural plant extracts and other powerful ingredients, Deep Blue Rub provides a comforting sensation of cooling and warmth to problem areas.
Peppermint essential oil is known to lessen feelings of tension when applied to the temples or the back of the neck. doTERRA Peppermint Touch can be applied to these areas and anywhere on the body to provide a cooling massage or to naturally deter insects.
For one of your yoga travel tools, take along a heating pad. Heat therapy is nature’s original pain reliever. It’s simple to use and gives you fast relief from pain. You can use a heating pad along with soaking in a hot bath. Both help to relax muscle spasms and provide healing comfort.
4. Mini Bolster/Pillow
You can get smaller bolster pillows to take with you on your yoga travel. They help you relax and sink into a yoga pose.
Using a yoga bolster for your personal yoga is known as restorative yoga. Beginners and more accomplished yogis can do supported yoga with a yoga bolster.
5. Yoga Strap
Don’t forget to bring a yoga strap on your yoga travels. A strap is so helpful for stretching. It helps you keep your spine long and not rounded when doing a seated forward fold.
If you are new to yoga, a strap can help you achieve poses that may have been too hard to do for you in the past. You don’t compromise your form when using a strap.
Check out these exercises you can do with a yoga strap:
Use an 8-foot strap for this stretch. It will help you relax completely.
Make a large loop with the strap.
Lying on your back, loop one end of the strap around the occipital ridge of your head (where the base of the head meets the spine), and the other end around the arch of your right foot.
When you straighten the right leg, it should be at about a 90-degree angle to the floor.
The other leg should be extended and relaxed on the floor. The weight of the lifted leg tractioning the back of the neck can help to relieve head and neck tension.
When you are in this pose, you should experience a deep sense of ease.
Remain for ten breaths and then switch sides.
As a variation, you can tilt the head slightly to one side or the other, creating a stretch along each side of the neck.
Overhead chest openers
Hold a strap wider than shoulder-width distance & start with the strap resting atop your thighs
Inhale breath brings your strap up towards the sky
Exhale breath brings the strap overhead and down towards the ground
Do this 5-10x to awaken the shoulders + expand the chest
This exercise is a wonderful tool to do daily or add to your yoga/exercise practice
Cow Facing Arms
Start by grabbing a strap at least five to six feet long to warm up.
Hold it so that your hands are three to four feet apart, then reach your arms forward, parallel to the floor, and make the strap taut.
On an inhalation, slowly swing the strap above your head and pause at the apex of the arc for a moment.
On an exhalation, slowly swing the strap down behind your back.
Then reverse the arc, coming up on inhalation and down in front of you on an exhalation.
As you swung your arms overhead, did your elbows bend? Did your shoulders scrunch up toward your ears?
If so, then widen your grip on the strap about an inch or two and try again. Experiment with the distance between your hands until you can run through the arcs with your elbows straight and your shoulders released away from your ears.
Next, slowly arc the strap back and forth for 30 to 60 seconds, until your shoulders feel comfortably stretched and lubricated.
Then hang the strap over your left shoulder and reach your left arm straight out to your side, parallel to the floor.
Rotate the arm inwardly: Starting with your palm facing the floor, first, turn your thumb to point down and your palm to face back, then continue turning until your thumb points back and your palm faces up toward the ceiling.
Hold for a minute or so, lifting the right elbow toward the ceiling, dropping the left elbow toward the floor.
When I'm finished, I let go of my arms as quickly as possible.
Shake your arms out, then repeat the exercise on your other side, with the right arm down and the left up.
Backbending can help to release the strain put on our backs and hips from daily activities such as sitting at our desks, computers or in our cars.
Poses, like bridge pose, help us to keep our spine flexible as we open our hips.
This pose can be enjoyed by those new to back bending or can be used as a prep pose for more challenging backbends.
Adding the use of the strap in bridge pose can help increase the hip flexor stretch for those who are unable to grasp their heels with their hands while simultaneously keeping their shoulders grounded.
Begin lying down with your knees bent about hip-width apart; with feet pointing straight forward.
Place a yoga strap around your ankles, holding the strap with both hands.
Ground in your feet and on your INHALE lift your tail, lower back, and mid-back off the mat; continue to keep your shoulders grounded as you pull on the strap to help lift your chest.
EXHALE. Attempt to hold the position for 3 to 5 full breaths; staying in the position longer as you build stamina and muscle strength.
These exercises and yoga travel tools will help you keep in shape on your next vacation or business trip. Yoga is an easy exercise to transport with you wherever you go. Yoga doesn’t really require any tools to workout with, but if you bring these yoga tools along, you may be more inclined to keep up with your exercise routine.