Getting Started
Perform these poses in the listed sequence whenever possible, holding each for at least 30 seconds or about 10 breaths. Bell recommends setting aside time in the morning to practice, so you can create energy for the day. If you’re short on time, choose the pose that best addresses your needs.
If you’re doing the entire sequence, add ten minutes of Savasana when you finish. “When you relax deeply, your body can calm your nervous system and integrate the benefits of the physical practice you just completed,” Bell says. If you tend to fall asleep and need to say awake, set your cell phone alarm to ensure you don’t go out for the count.
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The Scenario: Climbing the Walls 1
The Solution:
Half Dog on the Wall
Eases tight hamstrings, calves, and back muscles. Bonus? Can be performed anywhere—in an airport, hotel room or on the side of your rental car.
1. Stand about three feet in front of a wall, facing it, with feet directly under hips and hands pressed against the wall between belly- and chest-height (so that the spine is in a neutral position).
2. With feet and hands shoulder-width apart, bend forward from the hips so your torso is almost parallel to the floor.
3. Keeping eyes to the floor, slowly walk hands up the wall with straight arms, until you feel a stretch in your hamstrings and back muscles. At this point, your back should form a diagonal line.
The Scenario: Climbing the Walls 2
The Solution:
Half Dog on the Wall
Eases tight hamstrings, calves, and
back muscles. Bonus? Can be performed anywhere—in an airport, hotel
room or on the side of your rental car.
1. Stand about three feet in front of a wall, facing it, with feet
directly under hips and hands pressed against the wall between belly-
and chest-height (so that the spine is in a neutral position).
2. With feet and hands shoulder-width apart, bend forward from the hips so your torso is almost parallel to the floor.
3. Keeping eyes to the floor, slowly walk hands up the wall with
straight arms, until you feel a stretch in your hamstrings and back
muscles. At this point, your back should form a diagonal line.
The Scenario: Post-trip Relief 1
The Solution:
Wall Triangle
Relieves back pain and improves circulation by stretching your sides.
“We’re either moving up and down or back and forth in our usual daily
activities, so working muscles that never get stretched can release
back tension and improve circulation in that usually untargeted area,”
Bell says.
1. Stand about three feet from the wall, still facing it after Half
Dog. With hands at the wall, step your right leg about 1.5 feet forward
toward the wall and left leg about 1.5 feet back, so your legs are
about three feet apart.
2. Looking down at the floor, press against the wall with both hands,
keeping arms straight and stretch your hamstring and calf muscles.
3. Leave your left hand on the wall and drop your right hand to right
thigh. From your belly button up, twist your torso to the left,
allowing your right hand to slide down your leg as necessary. Switch
sides.
The Scenario: Post-trip Relief 2
The Solution:
Wall Triangle
Relieves back pain and improves circulation by stretching your sides.
“We’re either moving up and down or back and forth in our usual daily
activities, so working muscles that never get stretched can release
back tension and improve circulation in that usually untargeted area,”
Bell says.
1. Stand about three feet from the wall, still facing it after Half
Dog. With hands at the wall, step your right leg about 1.5 feet forward
toward the wall and left leg about 1.5 feet back, so your legs are
about three feet apart.
2. Looking down at the floor, press against the wall with both hands,
keeping arms straight and stretch your hamstring and calf muscles.
3. Leave your left hand on the wall and drop your right hand to right
thigh. From your belly button up, twist your torso to the left,
allowing your right hand to slide down your leg as necessary. Switch
sides.
The Scenario: Post-trip Relief 3
The Solution:
Wall Triangle
Relieves back pain and improves circulation by stretching your sides.
“We’re either moving up and down or back and forth in our usual daily
activities, so working muscles that never get stretched can release
back tension and improve circulation in that usually untargeted area,”
Bell says.
1. Stand about three feet from the wall, still facing it after Half
Dog. With hands at the wall, step your right leg about 1.5 feet forward
toward the wall and left leg about 1.5 feet back, so your legs are
about three feet apart.
2. Looking down at the floor, press against the wall with both hands,
keeping arms straight and stretch your hamstring and calf muscles.
3. Leave your left hand on the wall and drop your right hand to right
thigh. From your belly button up, twist your torso to the left,
allowing your right hand to slide down your leg as necessary. Switch
sides.
The Scenario: Vacation Bulge 1
The Solution:
Bridge Extension
Strengthens glutes, thighs and core—large muscle groups which when worked, automatically get fat burning faster.
1. Lie on your back (place a hotel blanket or towel on the floor)
with your knees bent, feet flat on the floor about six to ten inches
from your rear and arms relaxed at your sides.
2. Contract your abs and press your hips to the ceiling until you form a flat diagonal line from your knees to your shoulders.
3. Roll your shoulders under your back to press up further and clasp your hands beneath you to form a platform.
4. When you’re stable in Bridge, extend your right leg toward the
ceiling. Hold, then lower and repeat with the left leg. Do this move
two to three times on each side.
The Scenario: Vacation Bulge 2
The Solution:
Bridge Extension
Strengthens glutes, thighs and core—large muscle groups which when worked, automatically get fat burning faster.
1. Lie on your back (place a hotel blanket or towel on the floor)
with your knees bent, feet flat on the floor about six to ten inches
from your rear and arms relaxed at your sides.
2. Contract your abs and press your hips to the ceiling until you form a flat diagonal line from your knees to your shoulders.
3. Roll your shoulders under your back to press up further and clasp your hands beneath you to form a platform.
4. When you’re stable in Bridge, extend your right leg toward the
ceiling. Hold, then lower and repeat with the left leg. Do this move
two to three times on each side.
The Scenario: Vacation Bulge 3
The Solution:
Bridge Extension
Strengthens glutes, thighs and core—large muscle groups which when worked, automatically get fat burning faster.
1. Lie on your back (place a hotel blanket or towel on the floor)
with your knees bent, feet flat on the floor about six to ten inches
from your rear and arms relaxed at your sides.
2. Contract your abs and press your hips to the ceiling until you form a flat diagonal line from your knees to your shoulders.
3. Roll your shoulders under your back to press up further and clasp your hands beneath you to form a platform.
4. When you’re stable in Bridge, extend your right leg toward the
ceiling. Hold, then lower and repeat with the left leg. Do this move
two to three times on each side.
The image shown here is a more advanced version of the pose.
The Scenario: Longest Layovers Ever 1
The Solution:
Seated Twist
Relieves anxiety and stress along with back pain.
1. Sit cross-legged on the floor with arms at your sides. (If
you’re in the airport, sit in a chair with feet hip-width apart on the
floor, and hold the armrests.)
2. Gently twist to the right side, using the arm rests to leverage your body further. Hold and then repeat to the left side.
The Scenario: Longest Layovers Ever 2
The Solution:
Seated Twist
Relieves anxiety and stress along with back pain.
1. Sit cross-legged on the floor with arms at your sides. (If
you’re in the airport, sit in a chair with feet hip-width apart on the
floor, and hold the armrests.)
2. Gently twist to the right side, using the arm rests to leverage your body further. Hold and then repeat to the left side.
The Scenario: Complete Meltdown 1
The Solution:
Forward Bend
Calms nerves by literally letting blood flow to your head. Added bonus? Releases tight hamstrings and low back muscles.
1. Sit on the floor (or in a chair if necessary) with legs extended
hip-width apart and knees slightly bent. (If you’re in a chair, simply
keep feet flat on the floor.) Close your eyes.
2. Lean your torso forward from your hips, into a forward fold. Go as
far as you comfortably can and breathe easily. As you exhale and feel
your muscles release, allow yourself to bend closer to your legs.
The Scenario: Complete Meltdown 2
The Solution:
Forward Bend
Calms nerves by literally letting blood flow to your head. Added bonus? Releases tight hamstrings and low back muscles.
1. Sit on the floor (or in a chair if necessary) with legs extended
hip-width apart and knees slightly bent. (If you’re in a chair, simply
keep feet flat on the floor.) Close your eyes.
2. Lean your torso forward from your hips, into a forward fold. Go as
far as you comfortably can and breathe easily. As you exhale and feel
your muscles release, allow yourself to bend closer to your legs.