Namaste, Reader!

After four magical weeks exploring Japan with my family, I returned home with a full heart—and a very grateful body.

Before our 12-hour flight home from Tokyo to D.C., I took time to move through a short yoga flow that helped me feel centered, open, and ready to settle in for the long journey ahead. And I’ll be honest—on the way to Japan, I didn’t practice beforehand… and I felt it. I arrived feeling nauseous and overwhelmed with jet lag. On the way home, I still felt the time shift—but I wasn’t sick. My body felt more grounded, more aligned, and my nervous system more regulated.

Travel can take a toll, but a few intentional moments with your breath and body can shift everything.
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I wanted to share the exact flow I practiced with you—whether you’re flying, road-tripping, or just need something to reset between busy moments, this gentle and energizing sequence can go with you anywhere:

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​✈️ My Pre-Flight Travel Flow ✈️

(No mat needed—just a little space to move.)

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Seated Warm-Up (Perfect for the airport or your airplane seat):

• Seated Twists in a Chair

• Seated Cat-Cow

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Standing Flow:

• Half Sun Salutation

• Standing Side Bends

• High Lunge (Left Side)

• One Foot Balance (Left Side)

• Warrior III (Left Side)

• Mountain Pose

• Forward Fold

• High Lunge (Right Side)

• One Foot Balance (Right Side)

• Warrior III (Right Side)

• Mountain Pose

• Forward Fold

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Grounding & Opening:

• Triangle Pose (Left)

• Revolved Triangle (Left)

• Mountain Pose

• Triangle Pose (Right)

• Revolved Triangle (Right)

• Mountain Pose

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Balance & Rest:

• Seated Pigeon Pose in Chair (Both Sides)

• 10-Minute Meditation in Chair

→ Listen to Embrace Calm and Confidence​

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​Move gently, breathe deeply, and take your time. Let this flow be a companion for your journey—on or off the mat.

And as I close all of my classes, I’ll close this note the same way:

May you be happy, may you be healthy, may you walk your right road, and may these practices be there for you whenever (or wherever!) you need them.

From My Heart 2 Yours,
Taylor Lee Hitaffer, RYT-500, CYMC
​Heart2Brain Yoga​

Join me for in-studio and virtual classes designed to support your wellness journey:

In-Studio Classes:

• IN PERSON Flow: Mondays, 9:00-10:00 AM at Shift Yoga & Strength Studio​
• IN PERSON Yin Yoga: Mondays, 10:15-11:15 AM at Shift Yoga & Strength Studio​

Virtual Classes:

• VIRTUAL Flow: Mondays, 9:00-10:00 AM at Shift Yoga & Strength Studio via Zoom
• VIRTUAL Yin Yoga: Mondays, 10:15-11:15 AM at Shift Yoga & Strength Studio via Zoom

Follow Heart2Brain Yoga on Instagram and Facebook for more mindfulness!

P.S. Need a quick reset? Download Embracing Calm and Confidence and see how it feels to come back to center. Get the free meditation here:

​Click Here to Access the Free Meditation​

Download the FREE Meditation NOW! Click Here!