Totally in-tune with her body, Kate knows she feels her best when she doesn’t miss a workout, which is especially true when she’s been traveling cooped up in a car or on a plane. My challenge? Finding an adaptable routine that worked away from home (and without our much-loved Pilates equipment).
Ultimately, I got completely creative and invented a versatile workout that Kate could do anywhere, anytime. Technically not just yoga, this flow incorporates a few different types of exercise to really recalibrate her body after travel. The best part? It’s completely accessible for everyone—no equipment necessary!
First, I like to set the mood with some soft chanting or calming ambient music; this helps quiet the mind and prepare you to focus solely on your movements. To keep things interesting, we’ll switch up the specific flow each time but the building blocks are all here.
Start with down dog to stretch out the entire body;
Move into plank position, holding to strengthen the body;
Flow through chaturanga, then back up to plank;
Then down dog again to lengthen;
Bring the right leg high and swing through to warrior one and hold, which promotes concentration, balance, and is a great hip opener;
Chaturanga;
Now bring the left leg high, swing through to warrior one (opposite side) and hold;
Circle arms down to the ground.
Repeat the sequence 3 times.
Jump to forward fold;
Halfway lift to finger tips;
Release, then reach arms out to the side and up to mountain pose, hold;
Reach arms out to the side and then to the ground;
Halfway lift;
Release, and bring your palms flat to ground;
Jump back to plank.
Begin again, repeating the first part of the sequence, but add warrior two pose, which builds strength, stretches hips and improves stamina:
Down dog;
Chaturanga;
Bring right leg, high swing through to warrior one and hold;
Open to warrior two;
Circle arms down to the ground;
Chaturanga;
Raise left leg high, swing through to warrior one (opposite side), hold;
Warrior two, hold;
Circle arms down to the ground.
Repeat 3 times.
Jump to forward fold;
Halfway lift to finger tips, release;
Reach arms out to the side and up to mountain pose, hold;
Reach arms out to side and down to ground;
Halfway lift, release;
Bring palms flat to ground;
Jump back to plank.
Repeat first and second part of sequence, adding reverse warrior, which builds strength in the highs, shoulders and arms, plus stretches the groin, hips and obliques;
Down dog;
Chaturanga;
Right leg high, swing through to warrior one, hold;
Warrior two, hold;
Reverse warrior, hold;
Circle arms down to the ground;
Chaturanga;
Left leg high swing through to warrior one, hold;
Warrior two, hold;
Reverse warrior, hold;
Circle arms down to the ground.
Repeat 3 times.
Jump to forward fold;
Halfway lift to finger tips, release;
Reach arms out to the side and up to mountain pose, hold.
Begin again repeating the first part of the sequence, but adding a twist, which increases the challenge of balancing, while also stretching out the spine, shoulders, and chest:
Down dog;
Chaturanga;
Right leg high, swing through to warrior one, hold;
Warrior two;
Reverse warrior;
Straighten front leg while reaching up the arm;
Back to warrior two;
Warrior one;
High lunge into a twist to the right side;
Circle arms down to the ground;
Chaturanga;
Left leg high, swing through to warrior one, hold;
Warrior two;
Reverse warrior;
Straighten front leg while reaching up the arm;
Back to warrior two;
Warrior one;
High lunge into a twist to the left side and hold;
Circle arms down to the ground.
Repeat 3 times.
Halfway lift to finger tips, release;
Reach arms out to the side and up to mountain pose, hold;
Reach arms out to side and down to ground;
Halfway lift, release;
Palms flat to ground;
Rise to chair pose, reaching both arms up to the sky–this strengthens the hip flexor muscles, the front of your thighs, the adductor muscles of your inner thighs and the gluteus muscles;
Sit a bit lower, hold;
Stand up, reaching arms high to mountain pose.
Then move into padangusthasana (big toe pose), which stretches the deep glute muscles and strengthens and lengthens both legs. It also detoxifies the body.
End by moving down to the ground for savasana (resting pose) or child’s pose.
At the end of the workout, Kate’s body feels completely strengthened and stretched out, which is so vital after travel. If she’s on vacation (as opposed to traveling for work), we’ll reward ourselves for a job well-done with a glass of rose afterwards—it’s the best motivation!
