Travel Yoga (3 page)

A person who walks in another's tracks leaves no footprints
.

—Anonymous

As you lie on your back, slowly bend your legs at a ninety-degree angle.

Plant your feet firmly on the ground beneath your knees.

Put your arms at your sides with your palms down.

Gently raise your hips off the ground to a comfortable height.

Breathe, hold for fifteen seconds, release, and repeat.

Patience is the best remedy for every trouble
.

—Titus Maccius Plautus

Lie flat on your stomach, with your forearms flat on the ground.

Keep your elbows touching the sides of your ribcage.

Keep your hips on the ground and your buttocks tight to support your lower back.

Gently lift your head and chest with the strength of your back.

Breathe and stretch; feel the strength of your back muscles.

Hold this stretch for fifteen seconds, then release and repeat.

Sit back on your calves, lean forward, and rest your upper body on your legs.