Going on vacation can be a much-needed break from our busy lives, but it can also disrupt our regular self-care routine. If you’re looking to incorporate some mindfulness and movement into your vacation, here’s a quick 10-15 minute meditation and yoga routine that you can do almost anywhere.

Start with a 5-Minute Mindful Meditation

Find a quiet spot and take a seat. Close your eyes and listen to the sounds around you: the ocean waves, the birds, and any other natural sounds. Focus on your breath and feel it moving in and out of your body. Take a few deep breaths and as you exhale, release any tension in your body. Then, practice gratitude for being able to travel and experience new things. Take a moment to reflect on what you’re grateful for in your life right now.

Set an Intention in Child’s Pose

From the seated position, move into child’s pose. Take a few breaths here, then come up onto your hands and knees for a few rounds of Cat-Cow. Inhale and arch your back, exhale and round your spine. After 10 rounds, come back to a neutral spine and hold a plank for 10-15 seconds. Lower down to cobra for another 10-15 seconds, then move into downward dog for 10-15 seconds. Repeat this sequence 1-3 times, depending on how much time you have.

Move into Warrior Poses

From the final child’s pose, come up into mountain pose. From here, move into warrior 1, holding the pose for 10-15 seconds. Then, move into warrior 2, holding for another 10-15 seconds. Repeat this sequence on the other side. Finally, settle back into a forward fold and bring yourself into downward dog. End the routine with one final cobra and child’s pose.

The Benefits of a Quick Meditation and Yoga Routine

This routine is designed to help you create lymphatic flow, no matter where you are. This is great especially after a long flight! The mindful meditation can help you reduce stress and improve your overall mental health, while the yoga poses can help you stretch out any tension in your body and promote detoxification (which is super important when you are traveling). By setting an intention and expressing gratitude, you can start your day on a positive note and carry that energy with you throughout the rest of your vacation.

Yoga Pose Instructions

Child’s Pose:

  1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  2. Bring your big toes together and separate your knees wide apart.
  3. Lower your hips back towards your heels and stretch your arms forward, resting your forehead on the mat.
  4. Relax your entire body and take deep breaths in and out through your nose.

Cat-Cow:

  1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  2. Inhale and arch your back, lifting your tailbone and head up towards the ceiling. This is Cow pose.
  3. Exhale and round your spine, tucking your tailbone under and bringing your chin towards your chest. This is Cat pose.
  4. Repeat for 10 rounds, moving smoothly between the two poses with each inhale and exhale.

Plank:

  1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  2. Step your feet back one at a time, coming into a straight line from your head to your heels.
  3. Engage your core and keep your shoulders directly over your wrists.
  4. Hold for 10-15 seconds, breathing deeply.

Cobra:

  1. Lie on your stomach with your hands under your shoulders, elbows close to your sides, and your forehead resting on the mat.
  2. Press into your hands and lift your chest and head off the mat, keeping your shoulders down and your elbows close to your sides.
  3. Keep your legs and feet active, pressing the tops of your feet into the mat.
  4. Hold for 10-15 seconds, breathing deeply.

Downward Dog:

  1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  2. Lift your hips up and back, straightening your arms and legs and coming into an inverted V-shape.
  3. Spread your fingers wide and press your hands into the mat.
  4. Press your heels towards the floor and lengthen through your spine.
  5. Hold for 10-15 seconds, breathing deeply.

Mountain Pose:

  1. Stand with your feet hip-width apart, toes pointing forward.
  2. Spread your toes and press evenly into the soles of your feet.
  3. Lengthen through your spine and engage your core.
  4. Roll your shoulders back and down, and lift your chest.
  5. Bring your palms together in front of your heart.

Warrior 1:

  1. Start in mountain pose.
  2. Step your left foot back about 3-4 feet, turning it out slightly to the left.
  3. Bend your right knee, keeping it directly over your ankle.
  4. Lift your arms overhead, reaching towards the sky.
  5. Keep your hips facing forward and your back leg straight and strong.
  6. Hold for 10-15 seconds, then repeat on the other side.

Warrior 2:

  1. Start in mountain pose.
  2. Step your left foot back about 3-4 feet, turning it out to the left.
  3. Bend your right knee, keeping it directly over your ankle.
  4. Extend your arms out to the sides, parallel to the floor.
  5. Turn your head to gaze over your right hand.
  6. Keep your hips facing forward and your back leg straight and strong.
  7. Hold for 10-15 seconds, then repeat on the other side.

Forward Fold:

  1. Stand with your feet hip-width apart, toes pointing forward.
  2. Hinge forward at the hips, keeping your spine straight.
  3. Bring your hands to the floor, or rest them on your shins or thighs.
  4. Relax your neck and shoulders.
  5. Hold for a few deep breaths.

Whether you’re a seasoned yogi or a beginner, give this routine a try and see how it makes you feel. Ps. I cannot make a post about yoga without mentioning my dear friend, healer, and favorite yoga instructor, Amanda Rush! If you are in the Siouxland (Iowa) area, check her out -if not, her IG has a lot of great content about mindfulness and motherhood – give her a follow.

Disclaimer: The information provided in this blog post is for educational and informational purposes only. The author is not a licensed healthcare professional or yoga teacher, and the exercises and recommendations presented here may not be suitable for everyone. Before starting any new exercise routine, please consult with your healthcare provider or a qualified yoga instructor to ensure that it is safe and appropriate for your individual needs. The author assumes no responsibility or liability for any injuries or damages that may occur as a result of following the information provided in this blog post.