Hotel Rooom Yoga


For those of you on Periscope, you may have seen that I did some hotel yoga this weekend. (Video captured thanks to my friend Nichole at Casa de Crews!)

I got lots of giggles-especially as I was at the Food and Wine Conference. Everybody else was eating, drinking, or napping–and I was getting my yoga on!

I travel a lot and wherever I go, I ALWAYS get down with my yoga….in my hotel room!

First rule of hotel room yoga:

Have a travel mat.

I recommend the travel mats from Jade Yoga and Manduka.

They roll up and fold up ITSY BITSY so you can sneak them in your suitcase with ease. (And avoid yoga-ing directly on hotel room floors.)

Second rule of hotel room yoga:

Don’t be afraid to IMPROVISE! I’ll use hotel room pillows as bolsters, towels as blankets, a tv stand as a wall, you name it! Get creative. And don’t worry if you’re doing it “right.”

Third rule of hotel room yoga:

What happens in hotel room yoga, stays in hotel room yoga. (Unless it’s on periscope! HAHAHAHAHA.) Seriously, this does not have to be your perfect practice. This doesn’t have to be a glamorous practice. Or even much of a practice at all. You’re getting points for just unrolling your mat and moving on your trip. So just give yourself a pat on the back and let go of all your expectations for what your yoga practice usually is and just embrace the fact that you’re doing something while you’re traveling. Because that’s more than most people!

Now for the good stuff, my favorite hotel room yoga poses:

Because you were wondering JEEZ LORA WILL YOU EVER SHUT UP WITH THE BAD FIGHT CLUB REFERENCES AND JUST SHARE SOME YOGA POSES!?! In all caps, just like that. I know, I heard you. But I just get so excited sometimes–and yes, I just can’t help it! But I would be SO SAD not to share these with you, so here goes.

1) If you have a handstand practice, go to the wall and do some wall handstands.



I do this right away followed by a forward fold. I don’t care if you can do handstands in the middle of the room. You’re in hotel. You’ve been traveling. Possibly flying or sitting in a cramped car for hours. USE THE WALL PEOPLE. Why make something harder than it needs to be? Take the work out of it and just enjoy the benefits of going upside down y’all! CONFESSION: I *did* do some hollow-back handstands (shown above) this weekend. But that was only because I knew I really needed to open my shoulders and do a bit more back-bending. (See? All comes down to listen to you!) And just one. Then it was back to the tried-and-true handstand at the wall with little effort. WAY more calming that way.

2) Legs-up-the-wall before bed!


Because we all know that hotel rooms can be hard to sleep in sometimes. (Thankfully I was at the Rosen Hotel Shingle Creek this past weekend. BTW they have super ridiculously comfortable beds! MMMMMMM. Sleepasana was fantabulous.) Whether your brain is wound up from traveling, you’ve switched time zones, or you’re just battling the sleeping-away-from-home discomfort, putting your legs up the wall will help you to relax and get just a teensy bit more grounded and calm. Plus, you can do this one without a yoga mat. I’ll use hotel room towels! This is one pose I NEVER skip when I travel. I think I have done it in every hotel room I’ve stayed at since I started doing yoga! (And that’s an awful lot of hotels.)

3) Help out your sluggish digestion!

Yes, we all know sometimes travel messes with your digestion. No one want to feel the cranky that comes with constipation (come on, you knew that was coming) and eating different foods. Yoga it out.

I recommend:

One legged knees to chest pose on each side (see below):



Every kind of twist (I am usually lazy after travel and like the easy twists, like this one):


If you can remember ALWAYS twist to the right first and THEN twist to the left. This helps move things out the body in the proper direction, if you know what I mean! 😉

4) Open your hips


Because who doesn’t get tight hips from sitting, walking, standing, and everything else that goes to getting you into a hotel room? I always spend lots of time in lizard, pigeon, lunges, etc. Not only do these poses open your hips (and also release low-back ish), they also help ground you and help you connect to your new surroundings. Because no one likes that AHDJS:UE”IADEHDISW* feeling you get when you’ve been traveling so much and you can’t even remember where you are, let alone what time zone you’re in. Stop, drop, and open those hips!

5) Go easy!


Remember to take your practice slow and simple! Something is better than nothing. Maybe all you do is one pose and seated meditation. That’s awesome! You don’t need to be perfect or break out the crazy arm balances. You’re TRAVELING. Don’t be too hard on yourself for not having more time, not doing your normal routine, etc. Just do something. It can take as little as five minutes.  Relax. Breathe. Just connect to you. And breathe. Lots of breathing y’all. And soften that space between the eyebrows, because you’re probably over thinking this whole thing. Know that you’ll know what’s best of your body and all you need to do is get moving on your mat!

Do you practice yoga when you travel? What are your favorite hotel room moves? Let me know in the comments below!

Happy hotel yoga to you!




  1. Nichole July 21, 2015 10:08 am  Reply

    Love that you turned this into a post!! All great tips!

    • Lora Hogan July 22, 2015 2:24 pm  Reply

      Thanks for your help dear! We’ll have to periscope again soon!

  2. Hillary July 21, 2015 10:10 am  Reply

    Awesome stuff!! Hopefully I can work this into my F&WConf routine next year. 😉

    • Lora Hogan July 22, 2015 2:25 pm  Reply

      For sure!! Yoga needs to be on the schedule!

  3. Liz July 21, 2015 10:42 am  Reply

    Great ideas for practicing while on the go!

    • Lora Hogan July 22, 2015 2:25 pm  Reply

      Thanks Liz!!

  4. Steph July 21, 2015 10:51 am  Reply

    I just recently started doing the legs-up-on-the-wall pose and LOVE it! Great post!

    • Lora Hogan July 22, 2015 2:25 pm  Reply

      GO STEPH GO!

  5. Amanda July 21, 2015 11:25 am  Reply

    Thanks for the encouragement to practice yoga when traveling! I don’t typically do this unless I’m traveling for a race. I like the take it easy the day before a race so I’ll usually go for a walk or super easy run then do an easy flow with lots of time spent on the hips. I’m also that geek who will take the foam roller into the hotel when I travel for a race 😛

    • Lora Hogan July 22, 2015 2:28 pm  Reply

      I have to practice when I travel, even if a short practice or else I get cranky and decidedly non-Lora like!! (And I travel with foam rollers and straps, lol!)

  6. Diane @runninrocker July 21, 2015 1:20 pm  Reply

    Thanks for sharing these poses! Bringing the yoga mat is the only way to go! I was doing an ab challenge last month when I was in a hotel in Vegas. Did not have a mat. Didn’t even think about using a bath towel. Did it on the floor! I am grossed out just thinking about it! It was a really nice hotel but I am fairly certain the floors do not get shampooed often…or ever 🙂

    • Lora Hogan July 22, 2015 2:38 pm  Reply

      HA! I try not think about that. But yes–I do go with the towel to keep me from touching the floor if need be. No one wants your face next to the hotel carpet, right? HA!

  7. Rebecca @ Strength and Sunshine July 21, 2015 4:59 pm  Reply

    I will never miss a practice! My yoga mat is the first thing I pack when I go away and o boy to I improvise with space available! But I’m used to practicing in my tiny bedroom and all last year in my teeny tiny dorm room!

    • Lora Hogan July 22, 2015 2:38 pm  Reply

      YES! I love this! It’s so fun and challenging to yoga in tight spaces, isn’t it?

  8. Jenna July 21, 2015 5:13 pm  Reply

    I love that in almost every picture you have a different adorable outfit on. Also I had no idea they make travel yoga mats!? Hello ordering one now. I always just use a towel but being able to have an actual mat will make a huge difference!

    • Lora Hogan July 22, 2015 2:39 pm  Reply

      AWE! Thanks! I love me my #YogaChic Fashion! 😉

  9. Run DMT July 21, 2015 8:17 pm  Reply

    So sad I missed the Periscope yoga, but I love these tips. How adorable are you?! xox

    • Lora Hogan July 22, 2015 2:39 pm  Reply

      AH SNAP! We will have to do another Periscope another time, don’t you think Denise? xoxox

    • Lora Hogan July 22, 2015 2:40 pm  Reply

      I think the Periscope must have been a hoot! It was a totally spontaneous thing, but I couldn’t stop giggling a bit! (And this was pre-wine!) Another one will have to happen soon!

  10. Lex @ Flecksoflex July 28, 2015 6:54 pm  Reply

    These are great! Thanks so much for sharing! I wish I’d seen these a month ago when I was traveling for a race. Now I know better for next time. 🙂

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