Travel Yoga (14 page)

Place both hands on your shoulders and neck.

Squeeze with your fingers and hold for a moment or two.

Rub vigorously in circles while keeping shoulders relaxed.

Wrap one hand around the opposite forearm.

Squeeze the muscles with thumb and fingers.

Move up and down, from your elbow to fingertips and back again.

Repeat with other arm.

Worry often gives a small thing a big shadow
.

—Swedish proverb

When turbulence hits, let your shoulders drop, relax tight muscles, and release facial tension. Remind yourself to breathe slowly, and focus your attention on your breath. Make the out-breath two times longer than the in-breath. This will immediately calm you.

Repeat this mantra: “I am calm.”

Courage is not the lack of fear. It is acting in spite of it
.

—Mark Twain

Grab onto something solid about shoulder height to either side. If you're on the bus, the poles work well. If you're on a plane or train, try the overhead compartments.

Gently let your body lean forward and your chest stretch outward.

Relax your head and breathe.