post travel yoga

Post-Travel Yoga Stretches {Video}

by Taryn Raine | Dec 7, 2018 | Travel , Yoga & Fitness | 0 comments

The holiday season is here! With that comes all the extra parties, standing in long lines at the supermarket, and for many of us, travel. Whether you’re booking long distance plane rides you see family or taking a short road trip to visit a friend, travel season is here! With the added travel comes added stiffness and the body can get out of whack pretty quickly. This yoga video is designed to get you loosened up post-travel.

As an avid traveler myself, the annoyance of body aches post travel days is not something new to me. The neck and shoulders are all out of sorts from my refusal to purchase a comfortable neck pillow. My hips and low back are cursing me for the extended hours of sitting in cramped spaces. Sometimes, I lose feeling in my butt completely.

Can you relate?

Lizzie Mcguire made it look so easy!

Thank the heavens for the accessibility of yoga in times like these. Honestly, you don’t even need a mat for the stretches I share in today’s video. All you need is twenty minutes of time and a willingness to slow down and try some new things.

Sounds good? Your body deserves some extra attention, especially knowing that excessive amounts of sugar and booze are probably on their way to you. (Which reminds me that a good detox yoga class is probably needed soon too.)

I have a challenge for you today. Pay attention to what stretches feel the most delicious on your body and make note of them. A lot of these moves can be returned to over and over again throughout the day.

Shoulders cramping up from wrapping too many gifts? Lower back angry from the twelve hours you spent in the kitchen on Saturday making the most meticulously adorable gingerbread men? Return to your favorite stretches when you feel out of whack again.

Better yet? Return to this video as many times as you’d like. You can also check out some out our printable yoga tools you can bring anywhere.

Post-Travel Yoga Video

Let’s get loosened up!

I would love to know, what yoga lessons are you craving ? Let me know in the comments below.

Hey spiritual friend, curious about what you should pack? Check out my must-have items for spiritual travelers. You never know when you’ll need to go crazy smudging the bad energy out of a guest room (just sayin’).

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I am a multi-passionate entrepreneur who runs The Remote Yogi, a yoga wellness and mindset coaching platform. I’ve been teaching yoga and female empowerment for nearly a decade! I specialize in helping women quiet the voice of self-doubt in order to embrace rebellious self-belief toward their dream life or business.

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Travel Yoga - Revitalizing Flow

Stretch your body and connect to your breath. Relieve stress in the shoulders and open your heart in this travel yoga sequence shot on location in Sayulita, Mexico! Seek out the horse and the donkey in the background too! Repeat this sequence to explore new strength and flexibility. Enjoy, stay mindful and Find What Feels Good.

17 comments on “Travel Yoga - Revitalizing Flow”

So glad I found 'Yoga with Adriene!' It has kept me motivated and interested in yoga. I love that you keep the practice fun, crack jokes, keep it entertaining, while also relaxing! Thanks so much! 🙂

This was amazing! The stretches were sooo good! Thank you for doing videos I can do at home.

You have totally changed the way I do my yoga in such a positive way! I love to practice at home most days but had started to see it as a daily task so it quickly became tedious, and I lost the whole point of practising. Through using your videos I now really enjoy my yoga and am confident to do it wherever and whenever I want!! The benefits both mentally and physically have astounded me. Thank you for making it fun!

hiiiiiiiiiiii me and my friends love your yoga videos some of my friends have IBS and we thought you can make a yoga video for ibs for beginners ofcours please we live in asia and we need it please xxx

Thanks for sharing this video. The poses are easy to follow and what's even more interesting about them is that they don't require advance props and moves to engage in the workout.

Thank you very much for your Yoga videos. All really good and never boring as your spirit is always joyful. I am so glad i found you on the internet I am now an addict of your yoga classes...You are actually one of the best I found so far..and there is a lot going on but nobody has your extremely good yoga practices, your always positive attitude, your great professionalism, your kindness,and your fun all at once... I am becoming a FIDELE-:) Good luck for everything you do and create.

Hi Adriene, wow thank you so much for your videos. You radiate such a beautiful energy in this video my heart really opened up just by watching it. I actually have ahead ache ATM so I will watch it again and actually do it this time! I am about to start making my own Pilates and mindfulness exercise videos and if you don't mind me asking I wanted to know what microphone set up you use, and also if you have 2 different people filming your videos or if you just have 2 cameras set up?

Much love, Julie from Australia! xo

Adrienne, you are simply amazing. Fun yet pro, it is so easy to get into yoga with you cause you make it fun! it has become a daily routine for over a month now, seeing my body changing and many benefits. I just want to say a big thank you 😉

Adriene i had knee surgery torn meniscus its been almost 3 weeks knee is very stiff not much movement is there a pose that will help lose it up thank

Hi adriene , its really great having You working or should i say enjoying yoga sessions and sharing them with all of us even more on this days after your surgery. I hope everything is ok with your health that is our health too, sorry is there is some mistake in my english, i'm cuban and i've been here For just 9 months

Adriene, I love how you make yoga accessible. I look forward to my daily practice and going for morning and evening yoga. It's just so "yummy". :-).

Thank you so much for sharing the yoga videos.In our Filipino language I say "Maraming Salamat po"! I love and lean more yoga poses from you. Your energy is radiating so positively to me and my friends too whom I shared your videos. They are also following you now! they also find it very helpful especially for middle aged women like me. At first, I thought I can't do it but amazingly after days of practice with you as my coach, my body become more and more flexible.. I am reaping the harvest now! I feel so good everyday as I do yoga daily.. I can sleep well and maintain a healthy body. You truly are angel guiding us through wellness and good health. Namaste!

Love your yogaflow really inspiring as I teach yoga here in South West France!

I hope you are fully recovered from your operation !

Love and all best wishes

Christine x

Love your lessons! Do you have more yoga on the go sessions? For outside? Keep up the good work! Love from holland.

Adreine: Thanks for this short & renewing practice, perfect for the morning after an intense HIIT workout yesterday. I am supremely grateful for finding your YouTube channel. I hope this finds you well and understanding of the importance of what you do.

Namaste, Jason

Adding my thanks - I always turn to your videos for yoga in different situations/places/moods/weather etc and it never fails to put a smile on my face and make me stand a little taller as I go about my day. Please keep cracking those jokes girl! Your natural joy and playfulness is what makes your yoga so special. Happy to be part of your community.

Grazie Mille, Adrienne,

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I am a full-time traveling registered nurse, fitness enthusiast, and nutrition expert. Every morning I wake up intending to bring awareness of the importance of health and spiritual wellness, especially to the traveling community. At Messy Bun Traveler, we promote travel that allows the traveler to either kick-start, maintain, or enhance a healthy lifestyle. So whether you're someone who travels for business, travels for pleasure, or new to travel and looking for health advice while on the road, this blog is for you!

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Simple Exercises & Yoga Poses for Long Flights

April 12, 2022

I consider it an absolute privilege to fly around the world at a moment’s notice. but flying, especially on long-haul flights , isn’t always the best activity for our bodies. long flights can lead to aches, pains, muscle tension, and stiffness all over the body..

When I was younger, I used to love flying. Now, in all honesty, flying kind of sucks. Our bodies aren’t meant to be cramped up in a small space for several hours. And as I’ve gotten older, my body isn’t shy in letting me know it’s aggrieved.

Because of this, it’s vital to make simple exercises & yoga poses an integral part of your travel day. pre- and during flying exercises can be simple but effective in preventing those aches and pains. and yoga stretches for after travel days are super important as well, here is a list of simple exercises and yoga stretches for travel to stay happy and healthy on the plane.

Moving my body before a long flight!

Pre-flying exercises & yoga stretches:.

Before flying, it’s best to engage in light bodyweight exercises and yoga stretches. It’s best to get the body moving and the blood flowing. Do some work on your hips and lower back, like bodyweight squats and side lunges. 

Before heading to the airport, try a quick 30-minute full-body bodyweight workout. A quick jog around the block is always beneficial if running is your thing. The objective is to get your body moving and the blood flowing. If you must quickly head to the airport, there are moves you can do at your gate, as well.

• 9 Ways to Keepin’ it Healthy at the Airport

Sitting for several hours a day is the primary hip and lower back tightness source. Some yoga poses you can do for travel days include: 

Crescent lunge . This exercise stretches the hip flexors and quads.

Low lunge . Stretches the hip flexors and quads.

Lizard pose . Stretches the outer hip (adductor) muscles & gluteus medius. 

Garland pose (yoga squat) . Stretches the inner thigh (abductor) muscles.

Child’s pose . Great for the lower back!

Cat/cow . Improves blood circulation between the vertebrae of your spine to help alleviate back pain and stiffness. 

Downward facing dog . Helps open up the chest and shoulders. Also improves posture.

Standing forward fold . Helps release tension off the lower back, shoulders, and neck. Also stretches the hips, hamstrings, and calve muscles.

Sphinx pose . Helps stretch and lengthen the abdominal muscles, strengthens the spine, and opens the chest, lungs, and shoulders. 

During-Flying Exercises & Yoga Stretches:

These moves are the perfect combination of mobility exercises and yoga for travel. do these moves during your flight to help prevent muscles stiffness and achy joints. 

Neck Rolls . This is easy as you can do this while sitting in your seat. Start by dropping your chin to your chest, then rotate your head, first in a counterclockwise motion, then after a few rotations, in a clockwise motion.

Shoulder Rolls . Sit in a relaxed position and slowly roll your shoulders forward a few times, then back a few times. Do this for as long as you need to feel comfortable in the shoulder blades.

Chest-Opening Stretch . This is an excellent flying exercise for when you’re getting up to stretch or waiting for the bathroom. Interlace your fingers behind your back and bend forward slightly. Squeeze your shoulder blades together, and repeat.

Toe Raises . With your heels on the floor, lift your toes as high as possible to get a good stretch. Hold, then flatten your feet back down to the floor.

• Red-Eye Flights: The Ultimate Guide for Surviving Overnight Travel

Ankle Circles . Lift and twirl your feet as if you’re drawing circles with your toes. Switch directions every 15-20 seconds.

Quad Stretches . Another exercise to do when you’re up and about in the cabin. One leg at a time, grab your ankle, and gently pull it up behind your back. Hold for 15-20 seconds. Repeat on the other side. Also, make sure you’re holding on to the seat so you don’t lose balance when hitting turbulence!

Squats . These don’t have to be fancy, but a great during-flight exercise is doing a couple of gentle squats while roaming the aisle. This will help increase blood flow throughout your legs and prevent muscle stiffness later.

Walk . At least once every two hours, you should get out of your seat to walk around. This helps with circulation and vastly decreases the risk of a DVT. Just make sure the seatbelt sign is turned off.

Just finished up a post-travel day hotel workout!

Post-flying exercises & yoga stretches:.

You’ve made it! It’s the end of your travel day. Even if you could get some movement in during your flight, it’s always a good idea to get some in afterward, too.

• The “No Excuse” Healthy Travel Guide: Best Travel Exercise Equipment

The best post-flying exercises involve stretches that open up your back, chest, hips, and calve muscles. Some great post-flying exercises include:

Glute Bridges . Sitting for long periods leads to weak and achy backs, so getting some glute bridges in will help strengthen and open up that lower back. Inchworms . The inchworm is a full-body strength move. The movement helps tighten up the core muscles and opens up the shoulders. Standing Bent-Over Calf Stretch . Nothing feels more satisfying than stretching those achy calves after a long flight. This exercise will not only stretch the calves but the hamstrings as well.

To do this pose, first stand with your feet staggered. Bend your back knee and keep your front knee straight as you fold forward and pull up gently from underneath your toes. Hold for 20-30 seconds, then repeat on the opposite side. And, of course, another chest stretch . The airplane seats are not conducive to good posture, so chances are you spent the majority of your flight hunched over. Do another post-flying chest stretch to help open up the chest, improve circulation to the upper extremities, and improve posture.

Some of my favorite yoga videos for post-travel:

Boho Beautiful is my favorite YouTube Channel Series for all things yoga & vegan living. I do Juliana and Mark’s yoga almost every morning and even purchased a few of their awesome yoga programs. I personally love this video for the best yoga for travel.

Best Yoga Accessories for Travel!

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Post-Flight Yoga: A 20-minute Sequence Plus Real Time Video

Updated On 19th February, 2024

Flights, long haul or short haul, can really take their toll on your body. Not only should you stay hydrated and keep your body moving as much as you can on the flight, but you should give your body some TLC after your flight, such as by doing some yoga.

That’s where this video comes in.

I got my gorgeous friend and yoga teacher Char Holmes to create a bespoke routine that aims to target specific parts of the body that are particularly tense after flying. Not only does it target specific areas but it encourages full body movement and stretching to get the blood pumping again. This will ensure you are in the best possible form for adventure after those stationary positions.

I’ve noted the stretches in the yoga sequence below if you fancy doing them on your own, or you can flow with us in real time in the video. I’ve uploaded it without music so that you can put on your favourite tune and listen to us at the same time…

Post-Flight Yoga: A 20-minute sequence in real time…

SEE MORE VIDEOS ON MY YOUTUBE HERE

1. Sun Salutation (Surya Namaskar)

2. Thread the needle

3. Spinal Twist (Supta Matsyendrasana)

4. Legs raised against the wall (Viparita Karani)

4. Neck, chest and back stretches

5. Seated pose (Sukhasana)

What do you usually do after long haul flights to look after your body?

What are your go-to yoga positions? I’d love to know!

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9 Grounding Yoga Poses for Travel | How To Approach A Yoga Practice

Travel makes us feel stiff, even if it is to join a yoga retreat. You arrive at your destination feeling tense and eager to get into your first yoga class. But be wary of jumping straight into a high-intensity activity because the dehydration and lack of movement can make you more vulnerable to injury. Here are a few yoga poses for post-travel that will help you to reconnect back into your body.

Want to start a yoga program that will help you to become pain-free?

Flow yoga: how to approach your yoga poses for post travel.

The tightness is dehydration of your fascia. Fascia is a connective tissue that wraps around the entire body including muscles, bones, and organs. It responds to light buoyant quality in your movement to help it rehydrate (as well as drinking water). Your body needs at least 30-40 minutes from a fixed shape (sitting) to rehydrate the fascia. So, ease into movement mindfully after long periods of travel.

How to move is key for fascia rehydration. You want to find fluidity in your movements, easing into poses from various angles and moving around within the pose – gentle and small. You can bounce with a ‘gliding’ quality with the goal to create smooth and flowing movements.

Focus on Grounding

To ground , draw your attention to the point of your body contacting the ground. Notice it’s connection and see if you can feel a stronger pull of energy from the Earth as you press down more firmly into the ground. Be aware of your feet, legs and base of the pelvis into the groin area that both open and activate to bring it back to balance.

Grounding Yoga Poses

Tadasana (mountain pose) – Get back to feeling the Earth! Bring your feet hip distance for this variation as it is more grounding. Check-in with your feet and their connection to the ground tracing up into your pelvis. Can you feel the arches of your feet suck energy from the earth giving you strength?

OPTION: Add a side stretch if you need to open the side body, and perhaps gently rotate the chest forward and back as you reach taller.

Standing Root Meditation – Stand in Tadasana with feet hip distance apart. Visualise your feet growing roots into the earth. Let the roots connect deep down to the core of the earth. Once your roots are planted begin to draw the energy from the Earth into your legs and up through your body. Visualise yourself a tall tree strong and stable with your crown reaching towards the heavens.

Ardha Upanasana (wind relieving pose) – Sitting tightens our hip flexors. This pose does both actions of the hip flexors in one! The bent knee shortens and softens the hip flexor, whilst the straight leg lengthens and opens the hip flexor. Actively reach through the straight leg, grounding down through the foot as though standing on it. Press the straight thigh into the ground whilst keeping the tailbone down to the Earth. Soften the belly as you exhale to release the bent leg closer to your chest.

OPTION: Add a twist to the spine by spinning the bent knee towards the ground, if you feel that you need to open the spine to release. Keep the opposite shoulder on the ground throughout.

Baddha Konasana (bound angle) – It is great to open the groin, the area of our root chakra that is key to our feeling grounded. The external rotation at the hip joint helps release the hip flexors and softens the abductors of the hip. Sit with a tall spine, keep the souls of the feet connected and draw the knees towards the floor with the muscles in your hip to strengthen and lengthen them in one hit.

OPTION: Add a supported backbend with a bolster or block to open the chest. Be careful of your lower back and keep the tailbone reaching towards your heels.

Setu Bandha Sarvangasana (bridge) – Reawaken and strengthen your back body as you drive your feet and shoulders into the ground to lift the hips up. This lengthens the hip flexors counter to sitting. To mobilize your spine, roll up and down focusing on each vertebra placing sequentially as you lift the hips up.

OPTION: At the top of the pose, lift one foot at a time keeping the hips level to test how grounded you are. Keep the foot connection strong on your standing base.

Utkatasana (chair) – How we get out of our seat is often forgotten about. Activate your glutes, quadriceps, and hamstrings from sitting to stand with this pose. Keep the feet hip distance to reinforce the ‘grounding’ message to your body, press down through the whole foot evenly, keep the knees over the ankles and in line with the second toe, and drive from your backside upwards to halfway. Ensure the low belly pulls in towards the spine to protect the low back.

OPTIONS: With prayer hands, lengthen and twist your chest to the side for spinal mobilization and abdominal activation.

Anjaneyasana (low lunge) – Separation of the legs adds a new balance challenge to getting grounded. Keep the hips square by scissoring the inner thighs to strengthen the pelvis and legs. Lift the pubic bone towards your hip bones to deepen the hip flexor stretch. Bend your front knee over the ankle in line with the second toe and draw the thigh bone back into the hip socket to work the abductors (side hip). Straighten and bend your back leg to add to the balance challenge.

OPTION: Add a twist towards the front leg to lengthen and invigorate the thoracic spine.

Virabhadrasana 2 (warrior 2) – Feel strong and prepared for your new adventure by using hip abductors to open your pelvis to the side. Turn your front foot forward and back foot to 45 degrees, open the hips to the side. Press the front knee to the outside of your foot and your back outside foot into the ground to work the hip muscles. Mindfully play with moving your torso around whilst keeping the legs still. It will challenge your balance, grounding and core suppleness.

OPTION: Go into and explore Utthita Parsvakonasana (extended side angle pose) to further rotate and side lengthen the waist and spine.

Vriksasana (Tree) – A one leg standing balance is a great test of how grounded you feel. Vriksasana opens the hip without twisting the pelvis and allows you to focus on stabilizing each leg one at a time whilst keeping your spine and torso square. Keep hands in prayer at heart center. If your balance is challenged, then keep a toe on the ground.

OPTION: Lift hands up into a V shape above your head and change your gaze upwards.

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THE PERFECT POST-TRAVEL YIN YOGA SEQUENCE

Steve and I recently drove down to Lake Tahoe, California for mini-getaway. The 2.5 hour drive wove us through mountain meadows, sprinkled with horses and cattle. Small towns, with populations less than 100, also greeted us with their intimate charm. We ate lunch Truckee and then played a round of golf at the difficult Squaw Creek Resort (at which we lost about a dozen golf balls between us). Despite our challenges, we were surrounded by strikingly steep mountaintops and the quiet in this historic Squaw Valley.

After the round, we had planned to venture down the west shore of Lake Tahoe to camp overnight. However, we both looked at each other and said (almost simultaneously), “want to just go home?” I realize that might make me sound a bit lame. Steve hadn’t slept the night before, and somehow the call of our own bed just sounded more delicious at the moment. So, with the long summer evening ahead, we headed back north on the same ribbony mountain highway.

After unpacking the necessities from the van, and cleaning up for bed, I hit the floor. Nothing feels better after 5 hours of driving and 4 hours of golf than a deep, leisurely stretch. This post-travel yin yoga sequence is what transpired. I hope you enjoy it as much as I do!

PHOTO CREDIT: Erik Odiin

WHY STRETCH AFTER SITTING?

Our human body is made up of over 360 joints and 700 muscles that help us move in a wide array of configurations. Through body movement, our vascular and nervous systems operate properly and efficiently. This wellbeing can be stalled when seated for long hours.

The effects of being seated for long periods of time:

• Hip flexor shortening
• Spinal disk compression
• Low back and erector spinae muscles tightness
• Poor circulation
• Lung compression from forward-hunching posture
• Digestive and circulatory restriction

You can offset these conditions by:

• Strengthening your core and glutes. An active, strength-building practice can be a wonderful way to bring energy to your body, especially if you still have lots of waking hours left in your day after being seated (such as a overnight flight that arrives in the morning).
• Stretching the hip flexors, pelvis, and chest. While you might be seated for much of the travel components of your journey, there is still a lot of movement in the process. This movement correlates to the vata element. Thus, taking time to be still, and stretch, can counter this airy element.
• Moving often. Get up and walk, stretch, and change positions of your body as often as you can. Just like our drive to and from Tahoe was broken up by walking a beautiful golf course, so too can you intertwine movement with your stationary components of travel.
• Supporting your head. If your cell or laptop, or other electronic device joins your on your adventure, your head and neck get strained in the forward position. Instead, take time to lean back, support your neck, and keep your head in a neutral position above the spine. This might even mean taking time away from your devices for portions of your trip.
• Organizing a travel kit to give some TLC to your muscles and joints. If you know you’ll be away from your regular routine for a while, you can keep some simple items with you for support.

SUGGESTIONS FOR THE SEQUENCE

This post-travel yin yoga sequence is a great way to bring the body and mind back to the moment. Whether you find yourself back at your house, or a home-away-from-home, use this simple routine to discover balance again.

Suggested Props:

• Blanket(s) or towel(s)
• Socks (a great way to keep yourself warm, as vata is also associated with cool temperatures)
• Comfortable clothes (Bundle up to keep yourself cozy during this more passive practice)
• Bolster and strap (optional)

Keep in mind that yin poses are taken at about 50-70% of your maximum stretch capacity. Be easy with yourself, and be okay with a lesser version of these postures. Also, I do recommend various props here, which might make this sequence a cross between restorative and yin yoga. Listen to what your body needs, and support yourself as needed.

When you start your practice in savasana, allow the body to breathe itself here. Trips and adventures, no matter how full of spontaneity and freedom, often do have many elements of planning and structure. Do away with that here and notice the wisdom of the body to take care of itself with its natural breathing pattern.

For the remainder of the sequence, do the best you can to find evenness of breath. You might count the length of each inhale, and consciously try to make the exhale the same length. Equanimity is the key here, so use whatever method necessary to bring that peacefulness to the mind via control of the breath.

START IN SAVASANA

Length: 2-5 minutes

Additional Support:

• Place blanket behind the knees
• Take the arms wide to allow the breath to fill the lungs
• Bend the knees, and bring feet to the floor (bridge pose prep) if want additional low back support to begin.

To transition out of the pose , step the back foot forward to come in to dangling pose, or uttanasana, again.

POSTURE 1: BANANASANA

Purpose: If the spine gets compressed while sitting, this posture aims to lengthen both sides of the body and thus elongate the spine. This lateral bend is like a reclined version of ardha chandrasana. Adding the arm bind also opens up the shoulders from a sustained hunch position while seated.

Length: 3-5 minutes each side

• Keep the legs uncrossed and the arms by the side.
• Take cactus arms to continue expansion of the breath, without the intensity of arms behind the head.
• Place a blanket roll underneath the knees for additional support.

Counterpose: Pause for 3-5 rounds of breath before moving to the second side of this same pose.

POSTURE 2: DEER POSE

Purpose: Deer pose is a fantastic way to address mobility in the hips because one leg is internally rotated while the other is externally rotated. Both actions often get ignored while seated for long periods of time. Time in this posture is designed to open up blood flow in other ranges of motion for the hips, apart from the flexion of the quadriceps in many confined seated quarters.

• Place blocks under the bolster if the floor seems too far away
• Stay more upright, with hands on the floor, if the bolster seems too low.

Counterpose: Dandasana, or shake out the legs.

POSTURE 3: VIRASANA

• Place a block or bolster under the sitting bones to raise the floor and decrease the intensity of the stretch.
• Roll a towel or blanket and place it under the ankles for additional support.
• Keep the feet active by pressing the tops of the feet into the floor. This will help to support the knees in this pose.

Counterpose: Extend both legs out in front of you and shake them side to side. You can also bend the knees and take windshield wiper pose.

POSTURE 4: TRIANG MUKHA EKA PADA PASCHIMOTTANASANA

Purpose: This posture often is known as Eka Pada Paschimottanasana and it translates to three limbs face west pose. By keeping one leg in virasana, the quadriceps on that leg continue to lengthen. By extending the other leg, the hamstrings and low back elongate. It also tones the abdominal muscles in a passive way and stimulates digestion (which could negatively be affected when sitting for long hours).

• Place a blanket, block, or bolster under the sitting bones. However, if doing this, it can also be helpful to place support underneath the knee of the extended leg. This prevents hyperextension, since the leg is not supported by the ground.
• Use a bolster or other prop to support your head if it does not reach your extended leg. This will help keep your mind calm, especially if this practice is done before bed.

Counterpose: Shake out the legs, or use windshield wipers again.

POSTURE 5: SUPTA VIRASANA

Length: 5-7 minutes

• Place as many props behind the back so that reclining is comfortable.
• Use a blanket roll behind the knees to lessen the bend at the joint.

Counterpose: Find your way to Dandasana, or staff pose. Take a few rounds of breath there before moving on.

POSTURE 6: PASCHIMOTTANASANA

Length: 5-10 minutes

• Sit on the edge of a blanket to ensure the pelvis is tilting forward.
• Bend the knees generously to alleviate tension there.
• Use props underneath the head to alleviate any tension in the neck.

Counterpose: Return to Dandasana for a minute.

POSE 7: SUPTA BADDHA KONASANA

• Move the feet away from the sitting bones to lessen the external rotation of the hips.
• Place blocks under the knees for support.
• Extend the legs out long if you wish to remove the h

END IN SAVASANA

How do you unravel from travel please share your comments below, and email us with yoga and travel topics you’d like to know more about., share this post, about the author.

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Refreshing – Post Travel Sequence

Whether it’s for your work or recreation, any long-distance air travel may play havoc with your mind and/or body. Yoga poses are just the thing to get you back on an even keel and stretch you out after sitting for long periods. This sequence, which takes your body systematically through its range of possible movements, will also benefit your internal organs and systems. You’ll find that following this practice will leave you feeling much refreshed and relatively free from jet lag.

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On the Road? These 7 Hotel Chains Get Yoga Right.

Yes, you can do yoga anywhere and under any circumstances. but you deserve so much more than a flimsy mat and a narrow space between the bed and the wall..

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! >","name":"in-content-cta","type":"link"}}'>Download the app .

You swore things would be different this time. This was supposed to be the trip where you weren’t going to let your travel derail your yoga practice. You made room in your luggage for your most comfy yoga attire, rummaged for your travel mat from the darkest recesses of your closet, and downloaded yoga apps in advance so you could squeeze in some hotel room hatha.

Yet here you are bingeing true crime docs with a glass of mini-fridge vino in a bed lousy with vending-machine snack crumbs instead of making good on your vow to #WFH (workout from hotel).

We’re not here to shame you. Travel—whether for work or fun, near or far—takes quite a toll on the mind and the body. (Uncomfortable positions, time zone changes, and bad pillows, oh my!) It’s also a known routine killer. Sometimes that disruption is due to the temptation of a beach read or an infinity pool. Other times there just isn’t time in a day crowded with sightseeing or powerpointing.

But far too often, travelers have the will to get on their yoga mat but not the way. Many a portable practice plan has been ruined by cramped hotel rooms, wifi that’s too slow to stream online classes, and hotel fitness centers that were too crowded with equipment and bodies, too loud to set an intention, or too dirty to get anywhere near the floor.

As a 2017 Expedia-Google study found, only 10 percent of Americans have no interest in exercising while traveling. But even if you manage to elude the abysmal conditions noted above, gyms at many properties lack even the most basic yoga props or close before your client dinner lets out.

Keeping up with your practice could be as simple as booking a hotel or resort that better understands and caters to the basic needs of a lifestyle predicated on yoga and wellness. There are hotels that help rather than hinder you and can make even a routine stay feel almost like a wellness retreat.

How Wellness Tourism Is Changing Hotel Stays

Most hospitality companies have started to realize “guests don’t [want] to sacrifice their wellness routines when on vacation or traveling for business,” says Arlo Hotels director of marketing Kristen Daniels. The wants and needs of health-minded travelers have driven wellness tourism to become a more than $600 billion industry . According to the Global Wellness Institute’s 2023 report, 88 percent of that is secondary wellness travel , as in people seeking healthy-ish options while on the road for other reasons, whether a family road trip, wedding, or a convention.

Daniels explains that wellness offerings, such as rooftop yoga classes and high-quality in-room yoga mats, are regarded as both “a luxury amenity and a value-add that elevates a typical stay.” Even business and budget hotel chains are enacting policies and programming to ensure guests experience an overall healthier stay.

But there are a handful of hotel and resort brands that have made wellness a brand standard. Not to be confused with yoga retreats , these chains take a superlative and holistic approach to integrating wellness into numerous aspects of the guest experience including room design, products, spa offerings, and programming such as complimentary classes on rooftops or in stunning outdoor spaces .

Best Hotels for Yoga

You may not be heading on a wellness vacation but doesn’t mean you shouldn’t have access to yoga or a general (waves hands) wellness vibe. Whatever the reason for your travels—whether it’s a road trip that was years in the making or you’re heading to a random city for a wedding or a graduation or to visit your kids in college or a job interview or you’re thinking about relocating there—you should have no reservations about exploring the following accommodations.

EVEN Hotels

One of the newer and fastest-growing players on the health-conscious hotel scene is EVEN . Its upper-midscale contemporary properties include numerous wellness-oriented features. EVEN will especially appeal to people who prefer to practice in private—and would rather not rearrange furniture to do so. Each hotel room contains a generously sized training zone equipped with gear like GAIAM yoga mats, yoga blocks, foam rollers, and resistance bands.

When reserving your room, choose among three room levels, depending on your exercise of choice. Standards have the lightest amount of equipment, enough for a quick flow or guided meditation, while the standard plus option adds a mounted fitness wall and more accessories for strength, HIIT, and resistance fans. Premium rooms come with a Peloton bike. Guests are given access to hours of on-demand yoga content in varying degrees of difficulty and workout videos that make use of the in-room equipment.

You can also practice yoga at the hotel gym, open 24/7. Groups can avail themselves of the videos to create a group yoga practice.

Although the real game changer may be that EVEN provides same-day laundry services for workout clothes, meaning you don’t have to choose between packing multiple sets or reusing stinky sweats. The concept behind EVEN is to “seamlessly transition guests from their home routine to their on-the-road routine,” according to Raul Ortiz, VP of EVEN Hotels brand management. There are currently more than two dozen locations in the U.S. and China with new properties in the 2024 pipeline, including Austin, Texas, as well as Bozeman, Montana, and Portland, Oregon.

Other Amenities: The hotel’s athletic studios are larger than those at most hotels and feature all of the expected cardio and weight-training machines, including ellipticals, lat pulldowns, chest presses, treadmills, and rowers as well as free weights, kettlebells, and stability balls.

COMO Hotels & Resorts

The Sanskrit term shambhala is typically translated as “place of peace.” It’s also the name of the wellness-focused branch of the COMO Hotels group that helps guests attempt to find and maintain balance in the mind and body using a wide range of proactive tactics.

Founder Christina Ong was inspired by her own yoga practice. Elements of yoga teachings can be found throughout the brand’s ethos. Every hotel in the portfolio offers yoga classes. (City hotel sessions usually come at an extra cost while resort classes are included with the stay.) Resort staff are encouraged to join classes free of charge and wellness talks and activities are held regularly at the corporate level.

“In essence, our philosophy is holistic wellness that begins from within, guided by experts, integrating better eating habits, breathing, yoga, fitness, and naturopathy,” says Lisa Manser, group director of wellness operations at COMO. “[We] focus on ‘un-ease’ rather than ‘dis-ease;’ on prevention rather than cure.”

A majority of the 18 properties across Europe, Asia, Australia, and various islands offer a rotating schedule of yoga styles, including deep power, slow flow, family, and restorative at multiple challenge levels as well as a stacked activity slate (movement, fitness, assisted stretching, meditation, breathwork, and adventures). The studios themselves highlight unforgettable scenery, whether The Alps ( COMO Alpina Dolomites ), an immense lagoon ( COMO Parrot Cay ), or a lush jungle ( COMO Uma Ubud ). Numerous retreats and workshops with guest experts and yogis are sprinkled throughout the year at several locations.

Other Amenities: State-of-the-art tech including infrared, hyperbaric chambers, and SleepHubs developed by Cambridge Sleep Sciences. Ice baths can also be integrated into the guest journey.

Kimpton Hotels

Regarded as a pioneer in the urban boutique hotel category, Kimpton is known for highrises that come with chic design, and tons of personality, and effortlessly cool handles, such as The Sawyer (Sacramento), Hotel Fontenot (New Orleans), or Journeyman (Milwaukee),

Much less talked about is its status as an early adopter in the wellness hospitality space since it was established in San Francisco in 1981.

“Wellness has been at the forefront of Kimpton’s brand since its inception when founder Bill Kimpton recognized the value of prioritizing guest physical and mental wellness after experiencing his own feelings of loneliness and isolation while traveling for business,” says Kathleen Reidenbach, Kimpton Americas and Global SVP of marketing and commercial for IHG Luxury and Lifestyle.

This manifests as yoga mats in every room, a program which has been in place since 2013. There’s also 24-hour access to fitness centers.

Individual properties are given the freedom to try out the latest and greatest trends. Select Kimptons boast Somadome meditation and light therapy pods, mud baths and salt caves ( Kimpton Aysla Mallorca ), binaural beats ( Kimpton Seafire Resort + Spa ), and sound baths ( Kimpton Maa-Lai Bangkok ).

Currently, Kimpton has 71 properties in 69 cities with anticipated openings in Mexico City, Denver, and California’s Monterey Bay expected by the end of this year. As Kimpton is part of IHG Hotels & Resorts, loyalty program points can be used to stay at all of them.

Other Amenities: There are complimentary PUBLIC bike rentals. Florida’s Hotel Palomar South Beach has a wellness concierge that books discounted classes at local studios and gyms and a cold plunge tub club. There’s even a rooftop pickleball court at Kimpton La Peer Hotel .

The intimate boutique hotels known collectively as Auric Road lean heavily on sense-of-place interior design. Founders Paul Makarechian and Jason Liebman drew on the natural environments as they reimagined their trio of historic properties, including a 1940s roadside motel on the Southern California coast ( Hotel Joaquin ), a century-old homestead and cattle ranch in Montana ( Lone Mountain Ranch ), and neighboring Moroccan- and Mediterranean-themed retreats in Palm Springs ( Korakia Pensione ).

There are no telephones or TVs and rooms are given names rather than numbers in an effort to “disconnect guests from everyday distractions” and “place them in the moment,” explains Auric Road’s director of revenue Jennifer Preciado. In-room record players help set the mood.

That presence of mind can be attuned at the alfresco yoga classes held throughout the week at all of the hotels. Personal instruction is also an option.

The existing wellness-focused trio will be joined by a fourth hotel slated to open next year in Arizona. Set on a 170-year-old adobe-walled hacienda south of Tucson, Casa Doa will tap into the desert’s spiritual energy and have an even stronger wellness focus.

Arlo Hotels

Since its opening in 2016, this buzzy collection of urban hotels features modern design, fairly affordable rates, hip neighborhood locales, and splashy social spaces (think rooftop pools and water towers converted into bars). Currently open in New York, Chicago, and Miami, Arlo Hotels is planning on opening a Washington, D.C., outpost this fall.

To “make it easy and convenient for travelers to maintain their goals,” says Daniels, Arlo partnered with Alo Yoga, the celebrity-adored apparel and gear business, a year ago to “offer an expert regimen that guests can easily follow in the comfort of their hotel room.”

An Alo mat is found in every room and guests can access a series of on-demand yoga, mindfulness, and self-care videos through Alo Moves , the online exercise component of the company.

“When travelers are busy exploring new cities, it’s a comfort to know they can reset back at their hotel,” says Daniels. That reset also extends to their return home, as Arlo guests receive a complimentary 30-day trial Alo Moves subscription or a discount on monthly and annual memberships.

Other Amenities: Arlo occasionally hosts large-scale public events, such as on-site yoga classes. The NYC branches will kick off a rooftop wellness series this summer in conjunction with local yoga and Pilates studios (silent disco included).

Six Senses 

When Six Senses launched in the mid ‘90s, its mission was setting up shop in unique and stunning destinations, cultivating purpose-driven stays that supported self-care, enabling cultural experiences while inflicting minimal impact on the environment. The company currently runs properties in 18 countries, including the U.S. Among them are a 14th-century Rajasthani fort in India, a manor house in Portugal’s Douro Valley wine country , and an atoll amid a palm-dotted lagoon in the Maldives .

The properties approach wellness as a multi-pronged pursuit and thus attend to its physical, emotional, social, nutritional, and environmental aspects. Discover Yoga , which is found at 22 of the 23 resorts and lasts between three and seven nights, is an all-encompassing daily practice that combines hatha sessions, meditation, and massage, among other practices.

Individual locations also allow you to delve into specialty programs, whether you’re a novice or a more experienced student of yoga. For example, there are high- and low-intensity training and recovery systems at Six Senses Crans-Montana , Ayurvedic marma massage at Six Senses Kocatas Mansions in Istanbul, and outdoor yoga pavilions, aerial yoga classes, and yoga nidra at Six Sense Ibiza .

Other Amenities: Organic bedding, no single-use plastics, water bottled on property, biodegradable cleaning products, and meals that are locally and sustainably sourced.

If you prefer the ease of one-price planning found at all-inclusive resorts and are interested in an increased emphasis on wellness, consider Club Med .

“Wellness is not one-size-fits-all,” says Kevin Armstrong, senior director of brand and communications for Club Med North America. “Hotels are responding to that wide spectrum of wellness seekers with customizable experiences tailored to individual preferences.”

Enter Wellness Fusion, a comprehensive initiative currently offered at most North American and Caribbean Club Med resorts that organizes stays under six pillars, such as nature reconnection and spa treatments. Offerings vary from resort to resort—you can ski in Canada or try the trapeze in Mexico—but one constant pillar across the brand is mindfulness and yoga. All North American outlets employ yoga G.O.s (Gracious Organizers) who teach 20 or more hours of classes a week in an array of styles, including power, vinyasa, aerial, and yin yoga. Part of the fun is doing yoga in settings including a treetop palapa in the Dominican Republic jungle , on a mountainside in Quebec , a beach in Turks & Caicos , or overlooking a lagoon in Cancun .

Other Amenities: Sound baths, group journaling, and forest meditations are also fairly common occurrences. Separate family-friendly yoga sessions are available.

Top Yoga & Pilates in Rostov-on-Don, Russia

Yoga & pilates in rostov-on-don.

• Health/Fitness Clubs & Gyms
• Yoga & Pilates
• Hammams & Turkish Baths
• Roman Baths
• Thermal Spas
• 3.0 of 5 bubbles & up
• Good for Kids
• Good for Big Groups
• Adventurous
• Budget-friendly
• Good for a Rainy Day
• Hidden Gems
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• Honeymoon spot
• Good for Adrenaline Seekers
• Things to do ranked using Tripadvisor data including reviews, ratings, photos, and popularity.

1. Sultan SPA

2. international yoga and ayurveda centre of doctor kalyar, indian shop.

3. Nebo Yoga & Dance

• International Yoga and Ayurveda Centre of Doctor Kalyar, Indian Shop
• Nebo Yoga & Dance

Rostov on Don

Bolshaya Sadovaya Street

Bolshaya Sadovaya is the central and one of the oldest and most beautiful streets of Rostov, running parallel to the Don line. The street is full of gorgeous historical and modern buildings, administrative institutions, restaurants and greenery. The area is ideal for walking during the day and at night. Get directions .

Cathedral of the Nativity of the Blessed Virgin Mary

Rozhdestvensky Sobor , the symbol of the city, was built in 1860 on the market square. The design is based on a draft of architect Konstantin Ton , the designer of the Cathedral of Christ the Saviour in Moscow (explaining why both cathedrals look similar). Get directions .

The October Revolution Park

The October Revolution Park is one of the most popular green spaces in the city. The shaded park is known for its excellent conditions for exercising and offers an artificial lake with water birds. Find here also some playgrounds and cafés, an amusement park, and since 2016, a 65-meters tall ferris wheel. Get directions .

The Obelisk to the Liberators of Rostov

The Stela (Ru) was installed in 1983, on the 40th anniversary of the Liberation of Rostov-on-Don from the fascist invaders. Its top is adorned with a golden sculpture of the Goddess of Victory, Nike . The base of the stela is encircled by a bas-relief made of tufa with hanging bells inside. Get directions .

The Rostov Academic Drama Theatre

A mock-up of the Rostov Academic Drama Theatre (Ru) represents Russia in the London Museum of the History of Architecture alongside a mock-up of St Basil's Cathedral . It was built in 1935, blown up by the fascists in 1943 and restored in 1963. Its unusual and monumental shape resembles a tractor.

Visit the official website (Ru) for ticket info. Get directions .

Soborny Lane

Soborny Pereulok (Ru) is one of the first streets of Rostov, with references going back to 1811. During the past 200 years it changed its shape and length several times, and recently it became partly pedestrian, enriched with seating areas and small trees. Get directions .

Pokrovsky Cathedral

The Pokrovsky Cathedral is an Old Believers’ church. This community exists in Rostov since the end of the 18th century and was represented mostly by wealthy people. It was thanks to the means of one of the merchants that this church was built in 1913. Get directions .

Horizon (Mall)

The biggest mall of Rostov is the place to find what you need. Horizon offers a large number of stores of big international brands. The mall is also nice for leisure, with an aquapark, a cinema, a bowling, restaurants and karaoke.

Learn more about Horizon and its stores on the official website . The mall is open every day! Get directions .

Pokrovsky Park

Pokrovsky Park (Ru) is a well-maintained small historical place around the Church of the Intercession . The previous church was demolished in 1930, whereas the current version dates from 2007, as enriched with a monument to Empress Elizabeth Petrovna . Get directions .

Don River Embankment

This lovely pedestrian zone of about 3 kilometres is a favourite place for walking and cheerful festivities of all citizens. Along the Don Embankment , you will find statues of legends from the history of Donland, as well as restaurants and cafés. River cruises operate from here during summer time, and are highly recommended. You can find an office selling river cruises at Beregovaya Street 23A. Get directions .

Astor Center (Mall)

The 3-story Astor Center is the best place for fashion-addicts. Here you can find elite boutiques of world-famous clothes and jewelry brands, an exhibition space, some excellent restaurants and a karaoke-club.

Have a look at the official website (Ru) to learn more about the stores. The mall is open every day! Get directions .

Frunze Park

Frunze Park is the main park of the Nakhichevan district. It contains a memorial complex with an eternal flame in the middle, devoted to the soldiers who fell in WWII. The well-groomed park further includes a playground and some benches. Get directions .

Nakhichevan Bazar

The history of this market goes back to the late 19th century, when an Armenian settlement appeared near the Rostov fortress. The Nakhichevan Bazar offers very tasty and fresh food, based on traditional Armenian markets. At times you may also hear the sounds of a duduk here.

The Nakhichevan Bazar is open every day! Get directions .

House of Margarita Chernova

The House of Margarita Chernova is a lovely and richly decorated mansion that was built in 1899 as a gift to the actress Margarita Chernova from her admirer, merchant Paramonov. The elite of Rostov gathered here for gorgeous balls, music evenings and theatre performances. After a renovation in 2001, the building hosts a branch of the Bank of Moscow. Get directions .

Professor's House

Until the appearance of the Professor's House here in 1937, there was a church on this site. During the Soviet era, a constructivist apartment building was built for the professors of the university and the medical institute. That explains the name. They say that in the courtyard, under the playground there are walled up entrances to the church cellars. Get directions .

Regional Council House and Watch Factory

The construction of the Council House , which would unite all governmental organizations, began in 1931 and was supposed to be in neoclassical style. Because of the war and a lack of funding, construction was finished by the early 60s. The style was completely changed into constructivism due to a specific decree (Ru). Get directions .

Greek Orthodox Church

The Greek Church was built in 2014 in a Neo-Byzantine style located close to the place of the former church, which was closed in 1959 and rebuilt into a puppet theatre in 1964. The church is the centre of the spiritual life of the Greek Diaspora of Rostov. Get directions .

Gorky Park is the oldest park of the city, founded in 1813. Ever since those days, it has been an important place for celebrations and festivities. It contains two flower gardens, fountains, playgrounds, an amusement park, cafés and an observatory. The bronze Lenin statue greets the guests at the entrance. Get directions .

Academic Youth Theatre

This theatre building from 1899 shows a mixture of styles, including Baroque, Renaissance and Classicism. It had already housed several theatres, before becoming the home of the Academic Youth Theatre (Ru) in 1964. The theatre has a rich repertoire, including classical Russian as well as international plays. Get directions .

Central mall TSUM

This mall of the TSUM chain is located in a century-old building in the very heart of Rostov-on-Don. The focus here is on clothes stores from local brands, but you can also easily find cosmetics or household items.

Have a look at the official website (Ru) for further info about the stores. TSUM is open every day! Get directions .

Central Market

Located in the oldest district of Rostov, this marketplace used to be the real heart of the city and the centre of trade. The Central Market of today contains indoor and outdoor parts, and sells mostly simple clothes, accessories and of course fresh food. The place is also nice to search for flea.

Learn more about the market on the official website (Ru). The Central Market is open every day! Get directions .

The brilliant building of the City Duma was designed in 1899 in eclectic style by the architect Pomerantsev , the designer of Moscow’s GUM . People say that every new administration of the city paint the roof in a new color, symbolizing the new power. Get directions .

Komsomolsky Park

Komsomolsky Park (Ru) is a small and quiet area with tall deciduous trees, a popular place for people with children due to a nice children's town with a trampoline and slides. You can also find here many benches in the shade of maples along the alleys, and a nice café. Get directions .

House of the merchant Gench-Ogluyev

The Gench-Ogluyev House was the first multi-story apartment house in Rostov-on-Don, built in 1883 by the architect Pomerantsev for the merchant Gench-Ogluyev. Historically, the first floor of the building has always been rented by shops – and following that tradition, today it also houses a store. Get directions .

Monument to the Strike of 1902

In 1902 railroad workers went on a strike (Ru), demanding a reduction of the working day and an increase in wage. After clashes with the police, several workers were killed. This impressive monument symbolizes the workers with a flag of revolution. Get directions .

The First of May Park

The 1st of May Park is situated on the territory of the former fortress. The main highlight of the park is a rotunda in neoclassical style, built in 1901. In about the same period, a linden alley was planted here – beautiful and very useful for escaping the summer heat. Get directions .

Museum of Fine Arts, Pushkinskaya

The Museum of Fine Arts is situated in a graceful mansion behind an openwork fence that was built in 1898. This branch of the museum houses a permanent exposition dedicated to Russian art, a place to find art of Bryullov , Repin , Kramskoy , Surikov , Aivazovsky and Levitan .

The museum is closed on Tuesdays. Learn more on the official website (Ru) of the museum. Get directions .

Museum of Russian-Armenian Friendship

From 1972 to 2007, the Museum of Russian-Armenian Friendship (Ru) was located in the Surp Khach monastery. Nowadays it is housed in this late 19th century mansion. The museum covers the migration of Armenians from Crimea, and treasures a collection of over 30,000 exhibits, such as household items and Armenian books from the 18th century.

Please note that the museum is closed on Mondays. Get directions .

Ostrovsky Park

With a territory of 63 ha, Ostrovsky Park is the biggest public park in Rostov. The park with cafés and beautiful century-old trees, includes various sports- and playgrounds, a children's railway, and unique Soviet amusement rides. Get directions .

Rostov Arena

The Rostov Arena was constructed especially for the 2018 World Cup, on the left bank of the Don River. After the World Cup it became the new home ground of FC Rostov . The stadium provides seats for 45,000 spectators. Get directions .

Marins Hotel (Former 'Hotel Rostov')

The former Hotel Rostov was one of the biggest hotels in the USSR, built in 1934. It was the last renovated building in Rostov-on-Don after the war. You can still see the original relief 'Great Creation' in the upper central part of the main facade, depicting seven workers. It was created by the famous sculptor Vuchetich . Get directions .

Museum of Fine Arts, Chekhova

This branch of the Museum of Fine Arts is dedicated to West-European art. The collection reflects the main art developments of the 17-19th centuries. You can enjoy here all the major European schools of that time: Italian, Dutch, Flemish, French and German.

Pushkinskaya Street

Pushkinskaya is the main pedestrian street of the city, a boulevard with tall trees that is very popular during the hot summers. The street contains many historical buildings from since the 1870s, monuments, museums, cozy cafés and comfortable benches. Get directions .

Rostov State Transport University (RIIZhT)

The complex of buildings of the Rostov Transport University (Ru) appeared in 1934. It is a monument of Soviet constructivist architecture. After WWII the building was severely damaged and rebuilt in the style of Soviet neoclassicism. Get directions .

The State Bank Building

The magnificent State Bank Building was constructed in 1915 in neoclassicism style . Its big green dome can be noticed from afar. Interesting to know is that this building was entirely preserved after the Nazi occupation of the city. Opposite the entrance you can find a fountain with sculptures of lions. Get directions .

Builder's Park

The Builder's Park is one of the oldest city gardens of Rostov, founded on the territory of a manor in the beginning of the 20th century. It has a well-equipped playground and benches in the shade of tall trees. Get directions .

Golden Babylon (Mall)

Golden Babylon is an excellent shopping center with a good number of clothes stores, a big cinema, and a flawless food court. In this mainstream mall you will also find some big international brands, like Zara and Mango.

Check out the official website (Ru) to learn more about Golden Babylon and its stores. The mall is open every day! Get directions .

Museum of Local Lore

The Museum of Local Lore (Ru) opened its doors early 20th century, and despite the fact that it was looted by the Nazis during the occupation, it still treasures an excellent collection of Scythian gold and an exhibition about the history of the Don Cossacks – the most numerous of the Cossack troops in the Russian Empire.

Please note that the museum is closed on Mondays. Visit the official website (Ru) for more visitor info. Get directions .

Palace of Culture of Railway Workers / Lendvorets

Lendvorets (Ru) was the first building in Rostov built in the style of constructivism in 1927. During WWII it was partially destroyed, and after its restoration in 1957, the main entrance received a giant portal with a colonnade in the style of Stalin’s classicism . Get directions .

The First Pioneer Gathering square

This small park is a popular resting place for locals living in the nearby high-rise buildings. One of the highlights of the First Pioneer Gathering square (Ru) is the fountain 'The Knight killing the Snake', to be found near hotel Rostov. Besides the well-groomed flower beds, you will find here benches and a children's playground. Get directions .

North Caucasus Railway Administration

This magnificent building of the North Caucasus Railway was built in 1913 in Art Nouveau style, with elements of Eclecticism . The building has always been home to the railroad management. Get directions .

The Public Library

The history of the Donland Public library originated in 1886. The library has been housed in various places before this huge and particular building appeared in 1994. This cultural centre hosts film festivals, exhibitions and lectures. It’s also pleasant to sit in front of the library while resting and reading a book.

Learn more about the library on the official website (Ru). Get directions .

Vitya Cherevichkin Children's Park

Historically the Vitya Cherevichkin Children’s Park was named after Alexander II, containing an 11-meters copy of the Alexander Column , installed here in 1894. Since 1965, the park with its wide alleys and tall trees is named after Vitya Cherevichkin, a Rostov teenager who got killed by the German invaders. Get directions .

St Alexandra's Church

St Alexandra’s Church is dedicated to the Holy Queen Alexandra . It was built in 1904 in Russian Revival style, located in the Nakhichevan-on-Don area. It had not been closed in Soviet times, for its location on a cemetery. Get directions .

The Southern Federal University

The Southern Federal University was founded in 1915 as a satellite university of the University of Warsaw. The Russian staff needed to be evacuated from Poland in 1915, as a result of WWI. Today the university is one of the biggest educational institutions in the southern region of Russia. Get directions .

The Musical Theatre

Before the revolution, it was mostly visiting theatre troupes performing in the Rostov Musical Theatre . It received its official name and status in 1919, to become the oldest centre of musical life in the south of Russia. Its repertoire includes operas, ballets, operettas and symphonic music.

Check out the official website (Ru) for ticket info. Get directions .

The Botanical Garden

The 90-years-old Botanical Garden is an island of pure nature. Guided tours are offered, as well as horse riding. In addition, there's a mineral spring, which is considered an Orthodox shrine.

Please note that the entrance to the garden (Ru) is from the south, at Lesoparkovaya Street 30A – get directions .

Makaronka is a contemporary art center uniting an experimental theatre of modern drama called 'Theatre 18+', an exhibition space, artist's studios, a bookstore and a souvenir shop. The name of the center came from the building, as it used to house a pasta ('makarony' in Russian) factory. Get directions .

Residential block for Skilled Professionals

Housing construction for the working class took place on a large scale in the time of Stalin's five-year plans . Budennovsky Prospect was one of these examples, and is very rich in constructivist architecture. Get directions .

Memorial complex Zmievskaya Balka

Zmievskaya Balka is a memorial on the place where 30,000 people (mostly Jews) were massacred on 11 and 12 August in 1942. Historians consider this to be the place of the largest mass extermination of Jews in Russia. Get directions .

Megamag (Mall)

One of the newer malls in Rostov-on-Don, still developing, but with a good number of clothes stores of mostly local brands. The mall already offers stores in nearly all categories, including cosmetics and electronics, and a hypermarket for instance.

Visit the official website to learn more about the stores. Megamag is open every day! Get directions .

Pleven Park

Pleven Park is located in the middle of a residential area. It's an excellent place for walks. Besides the many benches, the park offers an amusement park and some cafés. In summer season, you can also rent a bicycle here. The park was named after Pleven , the Bulgarian twin city of Rostov. Get directions .

Atlantes Fountain

The Atlantes Fountain from 1936 was designed by a young Yevgeny Vuchetich , who later became famous for his works The Motherland Calls! in Volgograd and the Swords to Ploughshares in the United Nations Art Collection. According to the legend, Vuchetich gave the animals' faces features of his contemporaries – city officials. Get directions .

The Synagogue

The only Synagogue of Rostov was built in 1872. The building was severely damaged by a fire during the Anti-Jewish pogroms of 1905 . After 1935 it got closed for a long time, in line with Soviet rules. Only in 1991 it was returned to the Jewish community. Get directions .

Water-transport Workers House

During the Soviet period, many buildings in the city were constructed for workers of different professions, such as this one. The characteristic features of these buildings are the simplicity of the artistic solution of the facades, combined with monumentality. You can find other examples on the crossroads of Verknenolnaya, Nizhnenolnaya and Sovetskaya Streets. Get directions .

Student Park

The territory of the Student Park contains the educational buildings of the Technical University , some student hostels, a church and sports grounds. The best part for walks is the north, with its tall trees. Get directions .

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British woman bitten by deadly snake at Cyprus yoga retreat

A British tourist has described the intense “burning” pain she experienced after being bitten by a large venomous snake while practising yoga on holiday in Cyprus.

Sam West had travelled to a resort near Paphos, in western Cyprus, to celebrate her 40th birthday.

She was just about to step on to a meditation platform at the Atlantica Aphrodite Hills Hotel on April 3 when she was bitten by the 5ft-long snake , believed to be a blunt-nosed viper.

“Quickly, before I had time to react, it bit me just above my left ankle,” said Ms West, 40, from Shifnal in Shropshire, who was on holiday with her wife, Kate.

“I started to shake the snake off as I shouted that I had just been bitten. My leg was burning and throbbing, the pain was instantaneous,” she told the BBC.

Ms West, who runs a hairdressing salon in Telford, was taken to hospital where doctors administered anti-venom.

She spent the next four days in intensive care and another day in a regular ward before being discharged.

She is now relying on a wheelchair to get around and has had to pay €310 (£260) a night for a hotel room with disabled access. She is hoping that her insurance company will cover the costs of the hotel and also fly her back to Britain.

Ms West said that the hotel had trimmed back some vegetation around the meditation platform and that yoga activities had been moved to a dance studio.

Her travel company, TUI, said it was liaising “directly with the guest to provide our full support”.

Blunt-nosed vipers, Macrovipera lebetinus, are found not just in Cyprus but across North Africa and the Middle East.

In advice to British military personnel serving on the UK’s two sovereign bases on Cyprus, the Ministry of Defence says: “This strong snake can grow up to two metres long.

“It has small cat-like eyes and fangs at the front of the mouth. The viper’s venom can be toxic to humans and the victim should receive immediate first-aid and medical assistance.”

A local travel website describes the blunt-nosed viper as “the bad boy of the island’s snakes … the only potentially lethal snake in Cyprus”. It notes, however, that fatalities are extremely rare.

An average of about 40 people are hospitalised after being bitten by venomous snakes on Cyprus each year, according to a study in the Journal of Occupational Medicine and Toxicology.

Between 2000 and 2018, there were just two deaths from snake bites, a man aged 73 and a woman aged 77.

More than 90 per cent of cases came during the warm months of April to October, with a spike in September.

“Snake bite-related deaths are very rare in the Republic of Cyprus,” the study said. “Short hospital stays indicate mostly non-severe clinical courses.”

The risk of being bitten by a venomous snake was highest around Paphos, the holiday resort in the west of the island that attracts hundreds of thousands of tourists, including many Britons.

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Top 10 states with longest work commutes revealed — No. 1 may not surprise you

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If you can make it here, you’ll make it anywhere — just consider extra time for travel.

Commuting to, from and around the “city so nice that they named it twice” can be a pain. Rush hour traffic, random street closures and mass transit delays are all daily grind nuisances.

But the harrowing hassle of hustling and busting isn’t limited to the city’s limits.  

“Workers in New York State [have] the longest commute times,” stated an April 2024 report from the US Department of Energy. 

The DOE, which manages the nation’s nuclear infrastructure and administers the country’s energy policy, used 2022 data on the average 9-to-5er’s one-way travel time to work to compile a list of the top 10 worst states for commuting. 

Researchers determined that most New Yorkers spend approximately 33.2 minutes during their trek to the office. 

And while riding in a train, bus or car for just over a half hour might not sound so terrible, the trip has yet earned the Empire State the No. 1 spot on the longest commute roster. 

Straphangers in Maryland, New Jersey and the District of Columbia have it almost as bad. 

The findings revealed that folks in each province, too, lose a little more than 30 minutes of their lives high-tailing it to their cubicles Monday through Friday. 

DOE analysts attributed the lengthy jaunts around the densely populated states to “traffic and urban sprawl.”

The experts also noted that the average one-way commute time across the US is approximately 27 minutes. 

But staffers in the Midwest have it the best. 

“South Dakota and North Dakota had average commute times of less than 18 minutes,” read the report. 

Workers in similarly provincial regions such as Kansas, Iowa, Nebraska and Montana also enjoy quickie shuffles just under the 20-minute mark.

However, some business bigwigs don’t mind a long haul. 

NYC “super commuter” Susan Miller gladly hops on a plane every week to work as a full-time professor at the University of Michigan.

And hairdresser Kaitlin Jay, 30, told The Post she’s perfectly content spending nearly six hours commuting door-to-door from her home in Charlotte, North Carolina to work at an Upper West Side salon on a biweekly basis. 

“I love what I do in New York and I love life in Charlotte,” she said. “I get the best of both worlds.”

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How LaGuardia became cool

The once loathed new york city airport went from punchline to a flier favorite.

NEW YORK — From an arriving plane, taxiing up to a gate in the new Terminal B at New York’s LaGuardia Airport is like approaching a steel-and-glass fortress. Flat gray walls at ground level immediately meet the eye. The building’s notable touches — its floor-to-ceiling windows, pedestrian bridges and other architectural flourishes — all rise above you.

After that fortress-like approach, deplaning into the building is a pleasant departure from its dreary reputation . The concourse is light and airy with a rising roofline that visually guides travelers to the bridge to the terminal and the city beyond.

Concessions, including local favorites like Irving Farm coffee roasters and national chains like Wendy’s, beckon with dining options. Forget a book? Grab one at beloved New York bookstore Strand . Need a gift for the kids? The Lego store has you covered.

Or just want to relax away from the traveling masses? Credit card provider Chase recently opened a gleaming new lounge, joining ones managed by Air Canada, American Airlines, United Airlines and American Express.

This isn’t the LaGuardia of “ airport sushi ” infamy anymore.

The airport has come a long way since Vice President Joe Biden described it as “third world” in 2014. Gone is the 1960s-era Central Terminal Building with its leaky roofs , lack of food options and nowhere to sit. Terminal B replaced it in 2020. And Terminal C, which is still under construction, will replace Terminals C and D when it is completed later this year.

“This is gorgeous,” one female traveler stopped to tell Port Authority of New York and New Jersey Executive Director Rick Cotton, the man who oversaw the transformation of LaGuardia, as he watched a water feature falling from the ceiling in the middle of Terminal B.

“I feel like I’m not at home,” she added before disappearing to catch a flight as “Empire State of Mind” played in the background.

Reactions like these are common, Cotton said on a walk through Terminal B last month. The Port Authority, which operates LaGuardia, receives similar feedback from travelers.

“This is civic architecture,” he said while looking out one of those walls of glass you can see from taxiing planes. “It should be inspiring and appealing.”

And an inspiring and appealing edifice is what the Port Authority and its private partners have achieved: a pleasant, art-filled, Instagrammable place — and this time in a good way.

From last to first place

There are many problems with LaGuardia. For one, in a world of large, mega-airports like Dallas-Fort Worth, it’s minuscule. The airport, with just 680 acres, is smaller than Central Park.

On top of that, LaGuardia was built without a master plan, Cotton said. The original terminal — Terminal A, later known as the Marine Air Terminal — opened in 1940 and Terminal B was completed in 1964. Later came Terminals C and D in the 1980s and 1990s.

“It was ‘we’ll just build this one new terminal building,’ and it was how the Port Authority had approached the airport as a whole … No plan. Piecemeal,” Cotton said.

Then came former New York governor Andrew M. Cuomo.

Cuomo, in January 2015, announced an “aggressive infrastructure redesign” of New York’s John F. Kennedy and LaGuardia airports after years of inaction. Cotton noted that, among other reasons, rebuilding the World Trade Center after the Sept. 11, 2001 terrorist attacks took “an enormous amount of the resources of the agency.”

By summer 2015, New York State had selected private partners to redevelop Terminals B, C and D at LaGuardia, including LaGuardia Gateway Partners for Terminal B and Delta Air Lines for Terminal C. Construction began on Terminal B in 2016 and Terminal C a year later.

“There was a real continuity of top leadership support,” Cotton said. He cited Cuomo and New York Gov. Kathy Hochul for their support.

“You need that in terms of committing the funding, and you need that in terms of a thousand different problems that come into play,” Cotton added, who was named Port Authority executive director in 2017.

What the Port Authority and its private partners did was no small feat. “You have a fully operational airport with passengers and you’re fully reconstructing that facility,” said TJ Schulz, president of the trade group Airports Consultants Council.

He likened the reconstruction of LaGuardia to “changing a tire on a car that’s moving on the interstate.”

It paid off: the trade group Airports Council International World recently named LaGuardia as having the best customer experience for airports its size in North America, which is a dramatic turnaround from its historical last or near-last place standing. Skytrax , the publisher of global airline and airport quality rankings, lists LaGuardia Terminal B as one of just three facilities in North America with the top five-star rating. LaGuardia Airport as a whole is rated four stars.

A work in progress

The design of the new Terminal B, which was completed in 2022, aims to reduce stress and create a “calm, frictionless experience” for travelers, as LaGuardia Gateway Partners CEO Suzette Noble put it.

“Once you’re through security, this great window looks out on the airfield. You can see the two bridges, [and] you can see the airplanes,” said Peter Ruggiero, a design principal at architecture firm HOK that designed Terminal B, in a 2020 talk. “You know where you’re going; you have a sense of those distances.”

When asked about all of the vertical movements travelers must make — at least three from curb to gate — Noble said it was solely the result of the terminal site’s small size. It’s not something LaGuardia Gateway Partners has, at least not publicly, received many complaints about. She said complaints are typically about WiFi and flight delays.

In addition to improving the inside, the Port Authority, along with the Metropolitan Transportation Authority and city officials, is working to improve the journey to LaGuardia with bus upgrades. A new direct shuttle service is planned from the end of a nearby subway line. A controversial AirTrain to the subway, like the one at JFK, was canceled in early 2023 due to spiraling costs.

The new Terminal C, which is home to Delta Air Lines, is still under construction with two-and-a-half of the four new concourses open. The rest is expected to open this summer.

Construction on the building is still very obvious. Look out the panoramic windows after security, and you see half of the former Terminal D amid arriving and departing planes with an old Delta sign — “NEW YORK’S #1 AIRLINE” — still hanging above the former curbside drop-off area.

Travelers, though, already like what they see.

“How did LaGuardia went from being a joke to this,” X user umichvoter posted in September , along with an image of one of the new multilevel atriums in Terminal C.

How did LaGuardia went from being a joke to this pic.twitter.com/kLMDDWOfSs — umichvoter 🏳️‍🌈 (@umichvoter) September 8, 2023

Like Terminal B, Terminal C goes up where most airport spaces go out. There’s no great hall welcoming travelers when they enter from departures; instead ticketing is on one level and security a level above connected by two three-story atriums filled with public art. A massive, digital screen spanning the space above the security queues shows changing images that reflect the destination of a soon-to-depart flight.

“New York City is such a vertical city,” said Jay Liese, the project principal on Terminal C at architecture firm Corgan. “In some ways we see the three-level [terminal] as being a little bit of a metaphor for New York.”

One thing Corgan and architectural partner Gensler did after security was create soaring atriums at the entrance to the concourses in Terminal C. That makes the place where travelers wait to board their flights feel much larger, and significantly increases the space for restaurants , restrooms and kid play areas.

The concourse atriums are the concessions space in Terminal C, a more dispersed approach than the central hub in Terminal B.

“It becomes a more organic part of the customer’s journey to their gate,” Liese said of the decision to spread out amenities across the terminal.

You can eat a sandwich or pizza at Sunday Supper looking out a floor-to-ceiling window on the ramp where planes are coming and going, or down on the travelers milling about as they wait for their flights. From there, it’s a quick escalator ride down to the concourse floor and walk to the gate for your flight out.

“It has exceeded, frankly, my highest hopes and expectations,” Cotton said of the new LaGuardia while sitting in Terminal B. “The combination of the architecture — light and airy, and you compare that to the old, dark, undersized LaGuardia. [It’s] night and day.”

More on air travel

Leave flying to the pros: Think you could land a plane in an emergency? Experts say you’re wrong . Here’s what you should actually do if something goes awry during a flight .

Pet peeves: Why do “gate lice” line up early for a flight ? Psychologists explained for us. Another move that annoys airline workers: abusing the flight attendant call button . For more on how to behave on a flight, check out our 52 definitive rules of flying .

Plane mess: Stories about extremely disgusting airplanes have been grossing out travelers. The question of plane cleanups became the subject of a recent debate after a flight attendant allegedly told a pregnant passenger to pick up the popcorn spilled by her toddler.

Frequent flying: Airline status isn’t what it used to be, but at least there are some good movies and TV shows to watch in the air. And somewhere out there, experts are trying to make airline food taste good.