Travel Yoga: 6 Easy Poses Anyone Can Do to Relieve Stress on Vacation

woman in child's pose doing travel yoga

Breathe deeply, strike a yoga pose and forget your travel woes. A physical regime that's relaxing, helps you to sleep better and concentrate more? It sounds too good to be true, but yoga has proven time and again to be one of the most effective forms of exercise out there and is perfect for a relaxing vacation.

It's not always easy to keep up your fitness routine when traveling, but exercise doesn't have to involve running on a treadmill or lifting weights. You can learn to tone your muscles and calm your mind with a gentler exercise that only requires your body and mind—no need to take up extra space in your luggage. It might be the best vacation workout without a gym.

We've got the perfect beginner's yoga routine for you. Look below for instructions for six basic poses, visuals to help you get it right and even suggestions for ideal places to travel related to the yoga pose.

Also read: How to Weave Wellness Travel into Any Trip

infographic for yoga on vacation - 6 travel yoga poses anyone can do: childs pose, downward dog, upward dog, triangle, tree, legs up wall

Getting Started with Travel Yoga

How can travel yoga help during your vacation? Yoga help strengthens your body, soothes your mind, and even supercharges your immune system, giving you more peace of mind on your trip. 

Who can practice travel yoga? Anyone can practice this ancient form of fitness, regardless of age—but you should ensure that you are in good physical health to take on these poses by yourself! With this in mind, all you need is a mat, some comfy clothes, space to stretch out and the motivation to try out those moves. 

Feeling inspired? Let’s do this!

Child's Pose

child's pose - yoga on vacation

This is the classic resting position in yoga, helping to clear your head, elongate your back and open up your hips. Begin on your hands and knees, breathe in and sit up straight. Breathe out, lean your body forward and rest your head on the mat, stretching your arms in front of you, palms facing down. Breathe deeply for one minute. Consider doing this pose after each of the others.

Ideal Destination: The Caribbean offers many accessible vacation destinations with numerous activities – whether you’re visiting a lively high-end resort or going completely off the grid. In addition to a number of scenic destinations to practice your travel yoga, you’ll also discover amazing world-class beaches and unique food. Here are some top Caribbean Beach resorts to explore.

Travel and Our Health: The Surprising Connection

Downward-Facing Dog

downward dog - yoga on vacation

This pose is a great all-rounder that tones your core, strengthens your back and lifts your spirits. Start on your hands and knees, spread your palms out and breathe in. Look down and as you breathe out, push off from your knees to stretch your legs. Breathe deeply for one minute.

Ideal Destination: Koh Samui, Thailand, is a popular exotic destination that offers some of the world’s best beaches, five-star resorts, fine dining, and luxury shopping. Practice your poses at your resort or if a wellness retreat is more your style, check out the Samahita resort, where you can enjoy yoga and meditation. 

Upward-Facing Dog

upward dog - yoga on vacation

Lie on your stomach before bending arms at elbows and placing your palms on either side of your shoulders. Breathe in and push hands and feet into the floor while lifting the rest of your body slightly off the floor. Breathe out and straighten your arms, pulling your body and legs forward.

Ideal Destination: A tropical vacation spot like Bali is the perfect place to show off your upward facing dog. For years Bali has held a spot on travelers' dream vacation lists. Strike your pose in the seaside breeze on Sanur beach or visit the island temple, Tanah Lot, to find a bit of zen.

Triangle Pose

triangle pose - yoga on vacation

This standing posture will help to open up your lungs and tone up your whole physique. Stand with your feet wide apart, but comfortably so. Reach out with both your arms to the sides at shoulder length. Turn your right foot out at 90 degrees and lean over your right leg as you place your right hand down on your ankle, shin or knee. Left your left arm up to the ceiling, look up at it and hold for 5-8 breaths. Revert to normal standing position and repeat on the opposite side. Turn your right foot out 90 degrees and your left toes in about 45 degrees.

Ideal Destination: Even in the off-season, Hawaii’s great weather and stunning views make it a top vacation spot for US travelers and one of the top destinations for a beach vacation in the United States. Kauai, the Garden Island, is known for its lush greenery and family-friendly beaches, making it the perfect place to find your balance for triangle pose.  

Which Hawaiian Island You Should Visit?

Tree Pose

tree pose - yoga on vacation

This position compels you to concentrate on your internal and external balance—no wandering eyes or thoughts if you want to keep the pose solid! Starting with feet together, place your right foot on your inner left upper thigh. Put your hands together in prayer and find a spot you can fix your gaze on for 8 - 10 breathes, then switch sides. Don't lean into the standing leg and keep working those abdominal muscles.

Ideal Destination: Ready to fall in love with Costa Rica's beauty. A Costa Rica vacation is one you'll remember forever and each adventure you have there will be as unique as a grain of sand. Whether you practice your tree pose on a beach or on top of a mountain overlook, you're sure to find some inner peace. Looking for activities to do while there? Take a stop at one of Costa Rica's picturesque national parks.

Also read: 13 Best Places in the World to Travel Solo


headstand - yoga on vacation

A headstand is a relaxing and refreshing way to finish your routine. Make sure you have plenty of space to practice this pose. Sit sideways as close as possible next to a free wall and swing your legs upwards so your torso is lying at a 90-degree angle to your legs up against the wall. Breathe deeply for a minute.

Ideal Destination: A beach rental is a perfect place to work on your handstand. There are so many great options for a beach vacation within the United States that there’s a real advantage to staying close to home. Check out these top US beaches for ideas. 

Also read: Tips To Unlocking a Relaxing Summer Vacation

Being mindful of potential stressors and taking the time out of your trip for a vacation workout is key to helping make your trip relaxing. We hope these poses help you unlock a refreshing, memorable, and relaxing vacation.

For added peace of mind consider getting a Generali travel protection plan for your trip.


Travel with more peace of mind, get trip insurance
Average Customer Rating: