Self-Care for Everywhere

$129 USD free today for members!
High quality courses and classes with experienced and authentic instructors.

Course Overview

Take these yoga and mindfulness practices with you wherever you go to help combat the mental and physical stress of traveling.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

3hrs to complete

Collapse all

Section 1
  • Get grounded in the air! This is a short seated practice you can do anywhere, including on a plane. There’s lots of feel-good stretching to enjoy: wrist stretches, cat-cows, shoulder rolls, seated eagle, side bends (that won’t get in your neighbor’s way!), toe stretches, and more. Enjoy this opportunity to get your circulation going in a tight space!
  • Travel a lot? Here’s a tension-releasing practice you can do on a plane that includes eagle arm backbends, seated cat-cows, and pigeons. You’ll also learn a few standing stretches for your quads and hips that you can do in the airport or your hotel room. So go ahead...travel with ease!
  • Explore a relaxing beginner chair yoga sequence where you’ll remain seated from start to finish. The class begins with a centering breathing exercise, then moves on to warm-ups of side-body stretches and seated twists. From there, you’ll stretch through your upper back with eagle variations and practice a figure four and forward fold variation. Enjoy this gentle seated flow!
  • Traveling, whether for work or a love of wandering, can take a toll. This class addresses the physical exhaustion of long flights and car rides; muscle tension from cramped quarters, poor posture, and fixed gaze; not to mention the mental fatigue that comes from changing time zones. You’ll begin in reclined baddha konasana (bound angle pose) with a blanket roll supporting your back. After that, you’ll move right into a spacious reclined twist (still supported by the blanket roll) followed by seal pose, puppy pose, pigeon, and a block-supported neck stretch!
  • Prepare for a smooth landing with a practice that’s all about coming home to your body. Allow yourself to feel grounded as you move through an opening sequence that includes a reverse warrior to triangle flow, tree pose, standing figure four, and more. After that, relax into a prone thigh stretch, a “baby bow” pose, a block-supported viparita karani (inverted action pose), and apanasana (knees to chest pose) before you unwind in savasana. Along the way, Jean gives you plenty of time to pause between poses and sides (in mountain pose and crocodile pose), so that you can have a more integrated and...
Section 2
  • Move through a series of full-body joint articulations and finish with seated pranayama and a little bit of meditation. This practice is a great way to begin your day, though it can be practiced at any point during the day—whenever you want to feel a little better and a little clearer in your mind and your body!
  • Join Valerie for an energizing vinyasa flow where the “peak pose” is your breath. You’ll begin by moving between down dog and plank (and variations of them). Then you’ll explore lunges, a chair flow, half sun salutes, and a standing series that includes warrior II, triangle, and side angle. After that, you’ll work with a dynamic bridge practice and a seated hip opener before coming onto your back and releasing all effort in savasana. Remember: The only true goal of this class is to breathe deeply. Pause to reconnect with your breath whenever you need to.
  • Experiencing a midday energy dip? Get out your mat and get your mojo back with this energizing flow that features backbends and twists.
Section 3
  • Work with your fears and move into a more empowered place with this lower- chakra-focused class. You’ll do core-strengthening movements from supine and seated, pair breath of fire with squat variations, do twisting movements from standing, cycle through knee to tricep transitions from plank...and more! Then let go at the end in savasana for a well-deserved rest.
  • This nuanced peak pose class leads toward three distinct approaches to crow pose, each designed to help you build strength and refine key actions in this pose.
  • Join Dan for this grounding whole-body sequence. You’ll begin with a feel-good standing warm-up. Then, you’ll move on to an activating squat variation, sun salutes, a horse stance flow, crow pose, a prone shoulder-mobilizing sequence, backbends, and more. Wind down with a block-supported viparita karani (or shoulderstand) and supine twists before closing in savasana.
Section 4
  • Stressed out? Relax with this easygoing flow that’s designed to activate the parasympathetic (non-reactive) nervous system. You’ll practice slow, rocking movements in loose versions of familiar poses and then conclude with a guided visualization to help you soften further and let go.
  • Invite deep sleep and sweet dreams with this peaceful practice. You'll begin with mantra, mudra, and pranayama practices. After that comes restorative versions of pigeon pose, child's pose, cow face pose (with crescents), head to knee pose, and more, before a concluding guided relaxation practice in reclining bound angle pose. Breathe well, rest well.
  • Looking for a short and sweet practice that will set you up for a restful evening? Enjoy this 20-minute class that's designed to help you down-regulate your nervous system. You'll practice simple postures that will move you inward. And you'll conclude with the ultra-relaxing restorative pose "Stonehenge".

How to Get This Course?

To obtain unlimited access to this course on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

Start your free trial

Meet Your Teacher

teacher avatar image
Yoga International
This content is presented by one or more of the talented and dedicated staff members that we've worked... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

Our Customers Love to Practice With Us. We Think You Will Too!

Audrey Walker
I appreciate the breadth and depth of offering—classes, articles, workshops, courses for all levels of practitioners and for multiple styles of yoga teaching. I always learn new material and appreciate the opportunities to expand my own yoga knowledge and practice—as a teacher and a practitioner.
Megan Green
Yoga International brings diverse offerings in yoga, meditation, pranayama techniques and further education right into your home. I love the ability to use the various programs from home, making it possible to keep my practices consistent.
Richard Williams
Excellent source of information and knowledge! Many thanks! I love this platform and so do my students. The articles are amazing as are the classes and courses. YI covers every angle of helping us all deepen our practice.

When you sign up for this course you also get:

  • 200+
    additional yoga courses
    Deepen your practice
  • 3000+
    yoga practices
    All styles and durations
  • 100+
    yoga challenges
    Get that extra motivation
  • yogic docu-series
    Learn and relax
  • 700+
    Find your peace
  • 100+
    pranayama practices
    Get centered
  • Ayurvedic tutorials and recipes
    Get practical
  • Spiritual Teachings Lectures
    Go deep
  • 2700+
    Full access to our library
  • Unlimited access on all your devices
    Practice anytime anywhere
Start your free trial

Experience the Yoga International difference

We’ve spent the last 30 years becoming an indispensable compendium of yoga practices and resources like no other. Since 1991, Yoga International has been a trusted source leading students to the best yoga classes and teachers in the world so they can experience the transformational health benefits of yoga.

While other platforms have shifted to pilates and fitness focused content, we’ve stayed true to yoga and our mission to help you find the path that works best for you.