Yoga Travel Advice – Yoga in the Car
So much of our lives is spent behind the wheel and, unfortunately, in bumper to bumper traffic. Drivers in Los Angeles typically spend 49 hours a year stuck in rush hour traffic. Horrifying. We know. It is not surprising, given the length of time that we spend in the car, that driving can lead to stress and physical tightness. Fear not as Yoga Travel brings you some amazing tips for keeping those koshas aligned while fighting freeway frustration.
First of all (and I’m going to sound like your mother), safety first. You’re not going to be doing triangle poses in the car. The goal is to reduce stress, stay present, and relieve tension in the small space of the driver’s seat.
Let’s start with the breath, our primary weapon against stress. As we learn on the mat, purposeful breathing has a calming effect on the body and can allow you to remain present, even when other drivers are screaming and honking at each other. While keeping your attention on the road, start to count the length of your inhales and exhales. Extend your inhale to a count of 5 and extend your exhales to a count of 7. By skewing the exhale length to be longer, the parasympathetic nervous system kicks in and relaxation response occurs.
Another breathing tool that can be used separately is called the “soothe technique.” On every inhale, begin to spell out each letter of the word “soothe.” For example, inhale-S, exhale, inhale-O, exhale,…. By bringing your attention to the breath, you remain present and calm which can help you get through any traffic jam.
Although the small space of the driver’s seat is very limiting, the most effective Hatha yoga poses can still be performed. Build your mountain pose (tadasana) by sitting tall and lightly engaging the core. Keep your hands at 3 and 9 instead of 10 and 2 (this is actually safer because of airbags). The 3 and 9 hand position will give you more space to drop the shoulders down your back. This has the effect of reducing the flight or fight response that can be triggered by shrugged shoulders. Finally, extend through the crown of the head, making space in the spinal disks and reversing any compression created by being seated for extended periods of time.
Keeping one hand at all times on the wheel, you can do some gentle stretches to release tension. Bring your right ear to the right shoulder to stretch the neck. For some extra leverage, lightly push down on your head with the right hand. Repeat for the other side.
To give some relief to the back, do some gentle hip rotations in each direction. Cat and cow can also be performed while seated by gently arching your forward and back, giving a nice expansion to the spinal disks.
To relieve the hands and wrists take one hand off the wheel at a time and roll the wrist in each direction. This can help to relieve carpal tunnel symptoms that might have been building up after a long day at work.
When stopped at a red light, take advantage of this brief time to do some spinal twists. Eagle arms can be quickly enjoyed to release the tight muscles of the upper back.
Reader tip: incorporate all aspects of healing modalities and give yourself a little aromatherapy treatment right in your car. Keeps some lavender or rosewood essential oils on hand to combat road rage.
If the irritation of the road starts to peak, remember to turn to the breath and realize that, although it may not seem like it, the traffic will end someday. Be present. Be safe. Always practice.
By: Matt C Elmore
