D Travels 'Round

Yoga for airplane travel

Editor’s Note: This is a guest post from Willow Withy.

When visitors first reach a destination, eyes are captive with a new view and a mind ruminating with the trip’s itinerary. Also upon arrival, when people check into his or her body, chance are they are sore and exhausted – especially for those who have taken long-haul trips.

With an adrenaline kick, the traveler has managed to lug those suitcases through a sea of people, sit still in cramped quarters and navigate through unfamiliar territory. Travel is not easy on the mind or body. Without wellness, a journey can feel like a long, painful detour from home.

Fortunately, there are some stretches which can be squeezed into a trek that will restore the body from stress, fatigue, neck, back and hip pain.

It’s all about you

Most pain can be avoided through the awareness of posture and body mechanics. Before every day’s journey be aware of alignment. The basis for good posture is maintaining a “neutral spine.” A neutral spine retains three natural curves: a small hollow at the base of the neck, a small roundness at the middle back, and a small hollow in the low back. A neutral spine is neither rounded forward nor arched back too much while seated or standing.

That is ideal, but in reality we all know you’re slouching when your reach the terminal because you have one bag on your shoulder and a carry on is trailing behind. You slide down in your chair to get comfortable – completely wiping out all hollows in the spine. Your neck is out of alignment while checking your phone/magazine/laptop/book/stalker from the next seat over. Generally, your mind is probably not on your alignment until it starts to ache.

Basic poses to relieve aches

Cat Pose (Marjaryasana)

Draw your wrists directly below the shoulders and your knees directly below your hips. On an exhalation contract your pelvis and the front of your rib cage towards each other, simultaneously expanding the back of your rib cage.

For a seated variation of Cat Pose begin with your legs parallel and your shoulders above your hips. Then, hold onto your knees and contract your pelvis toward the front of the ribcage and expand the back of the rib cage while rounding the neck and lower back into a long curve.

Try pairing Cat Pose with Cow Pose …

Cow Pose (Bitilasana)

Begin in the same neutral position as Cat Pose – hands and knees below shoulders and hips. On an inhalation, expand the front of the rib cage, arching the back, lifting the gaze and the sit bones upward.

Do the same motion in a seated modification. (Maybe consciously add this stretch while checking if the seatbelt light is illuminated.)

Those suffering from tight hips and lower back pain caused from sitting for prolonged periods of time can be released in this dynamic king pigeon pose.

King Pigeon (Rajakapotasana)

This is a leg-option-only of the full pose. The benefits of this pose include a stretch to the thighs, groins, psoas, abdomen, chest, shoulders and neck.

Starting on all fours or in downward dog, slide your shin forward parallel to the front of the mat. Let your sit bones slide down and extend the back leg. Be mindful of keeping the shoulders and hips in alignment and try to avoid twisting to the path of least resistance.

The seated variation is my favorite “sneaky stretch” as you can easily use reading material in the hands as you hinge forward from the hip.

Half Lord of the Fishes (Ardha Matsyendrasana)

This twist energizes the spine and gives the digestive system a boost (we know the nutritional value of food on the road will put you in a calorie-induced coma).

This sounds complicated, but stay with me, it is easy and so rewarding.

From a neutral seated position (both sit bones rooted to the floor, shoulders lifted above the hips), place your left foot to the outside of your right thigh; the left knee will point to the sky. If your sit bones can stay level try bending the right leg and pull the heel toward the left sit bone. Reach your right arm over the shoulder then place the elbow on the outside of the left knee. On an inhalation lift or “grow” the spine upward. On an exhalation twist deeper over the left shoulder.

In the seated modification, place one foot just above your bent knee. Try twisting gently in both directions holding onto the foot or opposing knee for stability in the twist.

Refresh your body

These traveling yoga tips will refresh your body and your mind and allow a yogic view of your new destination – experiencing everyday things as if for the first time in which nothing is so familiar it is taken for granted. Maybe the journey of movement within your own body will offer a fresh perspective. While sneaking in a stretch maybe you’ll find another destination along the way, as Martin Buber says, “All journeys have secret destinations of which the traveler is unaware.”

And if by chance your path leads you to Las Vegas I hope our paths will cross.

About the Author: Said to be one of the best instructors in Las Vegas, Willow Withy teaches private sessions and classes on and off The Strip. Willow brings an extensive knowledge of movement and body mechanics to her yoga teaching which allows her students to achieve a wide variety of goals ranging from therapeutic recovery and improved daily functioning to achieving higher levels of fitness and performance. Guests of any hotel can book private sessions with Willow. She teaches poolside classes, weather permitting, at the Four Seasons Hotel and at the Mirage Hotel. An especially unique yoga experience is available in the Dolphin Habitat booked through the Spa at the Mirage Friday – Sunday mornings at 8:30 a.m. She is a studio instructor at Sherry Goldstien’s Yoga Sanctuary and hosts a popular Happy Hour Vinyasa Groove on Friday nights. If you still can’t catch her she also teaches a few classes at Life Time Fitness in Summerlin and 24 Hour Fitness. Book a session or connect online. Stay updated with special events and daily inspiration on Facebook.

Daily Wanderlust: Nkombo, Rwanda

Somewhere on Lake Kivu, between Rwanda and the Democratic Republic of Congo is the tiny island of Nkombo.

Here, things are very basic: a dirt road, small town hall, and huts. There are no restaurants or creature comforts. It is a place I feel every traveler, every person needs to visit to get a better understanding of what life is like outside of our comfort zone.

After visiting Volcanoes National Park and before heading to five-star luxury bliss in Nyungwye, we spent a few hours on this little island.

We were treated to a performance from the locals, and then trekked up the hill to tour the little town. Along the way, children of Nkombo who were too shy to speak with us, stood apart from the crowd. From a far, they watched us, strangers to their home, look wide-eyed at life here.

Escape of the Week: Chiang Mai’s Wat Doi Suthep

It’s hard to look up at the slick stairs of Wat Doi Suthep, it’s raining so hard. I blink back the water and squint my eyes up, up, up, trying not to get distracted by the gorgeously tiled dragon at the base of the stairs.

It’s a long way to the top.

“Ready?” I ask, turning to Marie and Adele, two of my former volunteers from Elephant Nature Park who have agreed to take this mini adventure from Chiang Mai this dreary afternoon in the heart of Thailand’s rainy season.

They nod their heads, and then we are off. Pounding the slippery stairs, ponchos pulled over our heads, cameras secured safely underneath, as we run up the red tiled stairs to the holy ground above.

Wat Doi Suthep — Looking back down the 300 stairs we climbed.

About 300 or so stairs later (yes, we counted), the three of us arrive to the top of the hill and the grounds of Doi Suthep.

The temple, built in the late 1300s, is situated high above Chiang Mai. Legend has it, the spot was chosen by a white elephant who trumpeted three times before dying at the site. Even against the gray sky, the golds and reds pop brightly, their warm hues helping to add a little sunshine despite the lack of the real thing.

We remove our shoes and begin the exploration of the temple. For about 30 minutes we navigate the inside of the temple, eyeing the ornate paintings and golden statues.

We even find ourselves being mesmerized by the tiling of the temple … a hypnotizing pattern of flowers.

Then, we enter into some of the rooms of prayer, where orange-robed monks sit and bless visitors, tying little strings around their wrists similar to what I received earlier when I was blessed by a shaman. Silently stepping into the room, we sit, mermaid style, staring at shrines in front of us … including two tusks surrounding a statue.

Marie notices it first and immediately exits the room and heads back onto the tiled main area. Then, Adele and I follow suit.

“Once I saw that …” she begins, her voice trailing off. We know what she’s talking about. For a country which reveres the elephant, to see the tusks placed into the gold statue … and after a the week we had experienced, the heartbreak … none of us wanted to see those reminders.

On that note, we opt to walk the grounds. On our walk, we admire the colorful shrines scattered throughout …

… along with the pops of flowers and gardens that, even on this rainy day, add a serene beauty to the atmosphere.

… and of course, the bells.

Then, it’s time to head back to the city, to eat street food, make impromptu clothing purchases and sip on the local suds.

Getting there: From Chiang Mai, hire a songthaew (red cab). Expect to pay about 30 baht per person to get up the mountain. Our driver was great (as he should have been since we were totally ripped off) and stopped us at a lookout point near the top of the mountain.

On a clear day, I am pretty sure that view is spectacular of the city below. Once there, you can either climb the stairs or pay to take a tram to the top. Depending on how you get to the top, it will cost you at least 30 baht.

Reminder: Be respectful of the Thai culture. Clothing should be modest. Shoes must come off at the temple, so bring a pair of socks if walking barefoot isn’t your thing.

The Rachamankha Hotel: an experience in quiet Thai luxury

Upon arrival to the Rachamankha Hotel in the old city of Chiang Mai, Thailand, it is easy to tell what the experience has in store. Set off of the street in a quiet enclave, the only Relais and Chateaux property in northern Thailand is an oasis from the hustle and bustle of tuk tuks and markets just outside its main walls.

The hotel, which is designed to echo the Lanna period, is quaint — it has only 25 rooms ranging in offerings from superior, deluxe and suites. The superior rooms, which line two lush courtyards, hold one king bed or two single beds (in typical style, these two beds are placed next to each other). I stayed in one of these rooms, and it was magnificent. The bed was soft, the linens crisp and the air-conditioning strong against the humid and wet weather outside of my double door. Each room includes a flat screen, DVD player, air-con (score!), complimentary Wi-Fi and more. The rooms, like the property, are filled with historic relics including 19th century Chinese furniture and Asian art. My favorite thing about the room? Aside from the spa robe and slippers, there was a cute little teddy bear sitting in the closet for me.

For those with a bigger budget, there are the deluxe and suite accommodations, too. These rooms are larger and include more romantic touches (think silk drapes and dark wood ceilings).

Rachamankha Courtyard — Photo: courtesy of Rachamankha Hotel

The property also features an elegant restaurant which serves breakfast, lunch and dinner. Every morning, there is a three-course breakfast guests can enjoy included in the price of the room. Fresh squeezed orange juice, soft scrambled eggs, fruit plates and more, can be eaten either in the pristine dining room or outside on the patio overlooking a courtyard. One of the days I was there, the King’s nephew paid a visit to the restaurant for lunch, causing the streets outside the hotel to be shut down for hours. (Yeah, the food is that good and the property is that prestigious.) Above the restaurant, guests can explore the Gallery which showcases the history and culture of Chiang Mai.

For those looking to chill out after a day exploring the old city, there are two bars, a gallery to wander, a boutique to shop, and yes, a spa.

Despite the overcast sky and occasional rain, I still found time to take advantage of the hotel’s most important amenity for the tropical environment — the pool. This gorgeous pool comes complete with comfortable and cushioned lounge chair, umbrellas and trees filled with the soft chirping of birds.

The property has received numerous awards — Best Boutique Hotel, Outstanding Culture and Architecture, as well as the Thailand Boutique Awards recognition in 2010.

The bottom line: While it is a more luxurious and pricey option than the guest houses, it certainly makes for a perfect escape from budget travel. It is extremely private, staff is very attentive and the rooms are very well maintained. After spending a week at Elephant Nature Park, I went from hut to haute and booked into the hotel. It was the perfect mini-vacation to unwind and decompress. Rooms here start at around $200USD a night. The location is perfect for exploring the Sunday Night Market, Wat Phra Singh, and plenty of shopping, dining and drinking options.

Editor’s Note: I was a guest of the Rachamankha Hotel, however all opinions are my own. If you have questions regarding this, please read my disclosure policy.

Daily Wanderlust: Portugal

Portugal, on first-glance, looks a bit worn around the edges. A bit tattered from the Atlantic Ocean air whipping against its old buildings. But, it also offers a warmth I’ve never seen before. Doors, walls, entire buildings, offer such character and life.

There were plenty of times during my visit to Portugal (when I wasn’t trying to party it up like an Aussie or cure my hangover in the Atlantic) when I would just grab my camera and wander down the little side streets, marveling at the intricate detail of homes. Even the door knows I came across were artistic.

My favorite thing about the architecture in Portugal is the colors. The pastel pinks and blues against the lime greens and yellows. The bright tiles half-way up the exterior of buildings. The street lamps which cast a yellow glow against the white stones in the squares. A perfect example? This weathered home in the coastal town of Faro.

Yes, Portugal is beautiful.

Daily Wanderlust: Amsterdam

Amsterdam and I have never really gotten along. After some moon-cake-related issues in 2002, when my best friends told me they were celebrating their wedding anniversary and one of their 30th birthdays in Amsterdam while I was abroad, I couldn’t say no to a meet-up in a city I hadn’t planned on.

While I, naturally, had some issues with the city yet again (I thought my shin collapsed, but it was really paranoia and the fault of the Dampkring), I did love spending time with my best friends in a foreign country. Aside from the coffee shops, we did some other tourist things, too, like visiting the “i amsterdam” installation, and a canal cruise.

One of the things I loved most about Amsterdam in May? The sunsets at 10 p.m.

Daily Wanderlust: Kaiser Wilhelm Memorial Church in Berlin

My first night in Berlin was … interesting, due in large part to my couchsurfing experience. Fortunately, along the first of many walks (I spent two days basically walking the city, exploring the underground Berlin art and more), I came across the historic church, Kaiser Wilhelm Memorial Church.

It stood before me, against the Berlin night sky, bruised and battered, but alive. Originally built in the 1890s, it was damaged during a bombing raid in 1943. Today, the splintered spire still stands, while the ground floor is now a memorial hall. I’m pretty sure this photo is the moment I fell in love with Berlin.

Daily Wanderlust: Galway, Ireland

Exactly two years ago, I was sitting in a bed, hungover and in a fight with my liver after meeting Abbey, of A Chick With Baggage, in Dublin.

For four days, we took on Ireland, hitting the Jameson Distillery, Guinness factory and pretending we owned Temple Bar. The day before St. Patrick’s Day, we, along with two of her friends, drove her tiny car across the country to Galway, where Abbey was living.

To celebrate St. Patrick’s Day IN Ireland … what an experience!

Here, Galway surrenders to the twilight of evening, the day after celebrating St. Patrick.

Daily Wanderlust: the old woman of Prague

There is something so magical about Prague. From the colors of Prague’s Baroque buildings to the “alien” tower to the spires that pierce the skyline, to the outdoor art dotting the streets, the beauty of this city is never-ending.

Prague was one of only a handful of cities I returned to during my long-term travel, and I am glad I did. It was my free therapy, and I spent days with my camera, just wandering and taking in all the city had to offer.

One of my favorite things I came across (other than the colorful buildings and the art), were the handmade crafts. Stores display their goods on the sidewalk, and this shop caught my eye immediately. I loved the selection of puppets that took me back in time. And, of course, this woman standing guard of the shop.

Are you a stripper? And other questions about living in Las Vegas

Editor’s Note: I get asked a lot of random questions about what it is like to live in Las Vegas. I’ve been here for the better part of five years, and the questions never cease. This is an interview Lindsay — aka Hogga — from The Traveller World Guide recently did with me about life as a Las Vegan. She’s also the brains and talent behind the hilarious Web site, Chicken Chunk. The questions are hers, the cartoons are hers. The reality of life in Vegas? All mine. Special thanks goes out to the most recent Worst Date of My Life, because had I not messaged her to ask her to draw a cartoon of the experience (yes, it was that ridiculous), this little fun would not have happened. Hope you enjoy!

Hogga: Are you a stripper? If you’re not, why? I hear they make mad cash. I would take my shirt off for a free slice of pizza!

D: No, not a stripper … yet. Although, now with the whole work-for-me thing (I recently quit my job), it could definitely be a possibility. I used to tell people I was a stripper when they asked me what on earth I did for work in Las Vegas. After they shot me that “yeah, whatever” look, I’d always fess up and say I was in PR.

H: How are you not dead yet? Or in more proper terms, do people who LIVE in Vegas party all the time or is that just the tourists?

D: Some of us party like we’re tourists. Most of us don’t. I’ve definitely have my days/nights of debauchery, followed by the misery of being hungover, wishing I was anywhere but Vegas. For the most part, us Las Vegans are pretty smart and know our limits in terms of no last call, free entry to the clubs and all of the other hook-ups you get as a local. Those who do party all of the time and live here a) work in the industry; b) refuse to get past the college party years, even though they are well past college age; c) have a death wish.

H: Do you live on the strip? Or above a strip club?

D: I actually live on Las Vegas Blvd., but not what is considered The Strip. Although I tell everyone it is for dramatic effect and general awesomeness.

H: Do you get yelled at my prostitutes on the street like in the movies? You’re totally friends with a transvestite aren’t you?

D: I don’t get yelled at by the prostitutes, but I do get harassed by the people pushing the escorts on The Strip. Sadly, I have no trannies in my life right now.

H: I tried to get some free shit from Vegas for when I go there in June. But they said “No, we hate you”. Why Vegas no like me? Do you get free shit?

D: I’ll get you free shit. Or, close to free shit with my magic key card for a bar that gives us pretty decent deals. Why do they hate you? I love you. They’re on crack.

Las Vegas tourism — Vegas *hearts* Hogga

H: I have a gambling problem. Seriously I’m not allowed to bring my cards with me when I go to the Casino. Living in Vegas, are you a pro? If so, could you give me some tips on how to not loose all my money?

D: Yeah, don’t gamble.

H: What are the guys like in Vegas? I’m single and easy when I’m drunk.

D: Oh, dear god. Guys in Vegas are a breed all of their own. I went on a date recently with one dude from another country (who had been here for 15 years). He rolled up to the bar super late, wearing sunglasses and a dirty, smelly suit and then proceeded to tell me all about himself for 90 minutes. When it came time for the bill, he acted all innocent and asked me what the protocol is for dates in America. Dick. And then there are others who aren’t that bad … but for the most part, this town is slim pickings. I always joke with my parents that if I want to get married and have kids, Las Vegas isn’t the place for me. But, I do like it here. In fact, I have at least 25 reasons why I love Las Vegas.

H: Is Vegas expensive? I’ve been told if I act like a high roller I’ll get lots of free stuff. But I’m a pretty bad liar and kinda lazy.

D: If you’re a high roller (or pretend you are), then you get heaps for free. Vegas can be expensive, but it can also be dirt cheap. Stick with me, Hogga, I’ll show you the ropes of cheap Vegas and how to survive a Vegas vacation.

H: If I came to Vegas, other than obviously wanting to wine and dine me, plus see me neked, what’s would you take me to do?

D: Hmmm. I’d take you downtown to the hipster bars and artsy stuff, out of town for fresh air and killer views, and to see “Absinthe” because it’s a nice mix of raunchy good times, roller skating and boobs.

H: Question is the lastest – what would you feed me? I like food and I demand a good meal.

D: Whatever you want. My current favorite place is Le Thai in downtown Las Vegas. Inexpensive and delicious Thai food. Or, I’d take you to one of the restaurants I used to do PR for to get a cheese plate, wine and oysters. Game?