Best exercises: 5 easy, 5-minute Yoga poses you can do even when travelling

Benefits of Neck Rolls exercises: It relieves neck tension from screen time or cramped seating (Image: Pexels)

This one is for all of you who live out of your suitcases, most travelling the length and breadth of the country for work. Commuting leaves your muscles stiff, your mind foggy, and you’re stuck in jeans.

Here's the good news: You can still reset your day in just 5 minutes. No mat or yoga pants needed — just you, your seat, and a bit of mindful stretching.

Even short, subtle movements help. Studies show how accessible, chair-adapted yoga (like Seated Cat-Cow pose ) can help improve your flexibility, circulation, posture, and reduce stress. Besides, yoga’s power to blend movement with breath has been linked to better focus and mood compared to aerobic exercises.

Also read | 10 easy, simple yoga asanas to kickstart your fitness journey

A study by the National Institutes of Health found that just 15 minutes of chair yoga or guided meditation can calm both mind and body. Gentle stretches like side bends, forward bends, or simply raising the arms overhead, combined with deep breathing, help slow down the breath, lower stress, and relax the nervous system. Guided meditation worked similarly by encouraging breathing, visualisation, and quieting inner chatter.

Researchers noticed improvements in stress levels, blood pressure, heart rate, and breathing patterns right after the practice. Over time, such short daily routines may lower the risk of heart disease and lifestyle-related illnesses.

So, even if you’re stuck in a train, a bus, or a car (not driving, of course), a few minutes of mindful movement or meditation can give your body and mind a meaningful reset.

Also read | Best morning exercises: These 6 easy yoga asanas will help you focus, concentrate all day

Here’s your 5-minute commuter flow that’s quick, discreet, effective:

• Neck Rolls (30 seconds): Drop your chin forward, then gently roll your head side to side.

• Seated Cat-Cow Pose (1 minute): Place your hands on the knees. As you inhale, arch your back and open your chest (Cow); exhale, round your spine and drop your head (Cat).

• Chair Pigeon Pose (1 minute): Cross one ankle over opposite knee. Sit tall, and then hinge forward slightly.

• Seated Spinal Twist (1 minute): With feet flat, place one hand on the opposite knee and gently twist your torso.

Also read | Best yoga pose: 10 ways Seated Twist asana helps reduce lower back pain, indigestion, more

• Shoulder Rolls (30 seconds): Lift shoulders toward ears, roll back and down. Repeat in both directions.

• Side Stretch Modifier: If space allows, try side stretch. Rest one hand on your chair or desk, lift the other arm overhead, and lean gently to the opposite side.

Lastly, if you are stuck in traffic or on a packed train, stop letting discomfort steal your day. Roll your head, arch your spine, twist gently, and reset your body, mind, and mood in just five. Your jeans won’t hold you back.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.