Traveling is fun! It opens your mind to new experiences and keeps your brain young. But it can be oh so tiring sometimes, especially if you’re on the road during the busiest times of the year. Whether you’re traveling by plane, car, or hoverboard, it’s possible you’ll experience some form of stiffness or fatigue once you finally arrive.

Travelers’ fatigue crosses all economic and body-size boundaries. Limbs cramped in economy seating can stiffen from lack of movement just as easily as those in First Class (this is not scientific knowledge, though I am willing to accept funding for a study!). Fortunately, it’s easy to revitalize quickly with a trio of poses, suitable for all fitness levels. Take it easy, and follow the short sequence below to get refreshed so you can enjoy your worldly experiences.

Legs up the Wall (Viparita Karani)

1. Sit with your left side against an empty wall L.an backward, then swing your legs up onto the wall.
2. Lower your back all the way down to the floor Rest your shoulders, back, and head on the floor with your legs resting (feet-up) against the wall.
3. Place a bolster or firm pillow underneath your low back for extra support.
4. Stay here for 5 minutes.
5. To release the pose, slowly push yourself away from the wall and slide your legs to one side.

Easy Pose (Sukhasana) with Forward Fold

1. Sit on the edge of a firm blanket, bend your knees, and cross your legs in front of you. Inhale deeply.
2. As you exhale, bow forward over your crossed legs. Rest your arms on the floor or on a bolster or pillow in front of you.
3. Allow your neck to relax.
4. Hold for several breaths.
5. Release and change sides.

Bridge Pose (Setu Bandha Sarvangasana)

1. Lie on your back with your knees bent and feet on the floor.
2. Press your feet and arms into the floor as you lift your hips toward the ceiling.
3. Keep your thighs and feet parallel.
4. Roll your shoulders underneath your body, clasp your hands, and extend your arms along the floor beneath your pelvis.
5. Hold for up to 1 minute.
6. Exhale as you release, slowly rolling your spine along the floor, one vertebra at a time.

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