Yoga on City Trips

Are you planning a city trip right now, or are you already in the middle of your travel adventure? Then you might be familiar with this: Exploring cities means walking, standing, and marveling—and by evening, your legs feel heavy and your head is full of new impressions. We—Tanja and Joey from The Yoga Place Zurich—will show you how to recharge with a short yoga sequence in even the

In the spring of 2026, we were in Japan celebrating our 20th wedding anniversary—this is how we recharged with yoga in the evenings and on the go.

It’s evening in Kyoto. I’m sitting on the futon in our small room, feeling every step of the day. This morning, we hiked the entire loop trail at Fushimi Inari: 4 to 5 kilometers passing under some 10,000 red torii gates, plus countless steps up and down. In the afternoon, we visited Kinkaku-ji, the Golden Pavilion. About 12,000 steps later, my feet feel heavy, my legs feel swollen, my hips ache slightly, and my back is stiff. My mind feels both noisy and empty: full of wonderful impressions, but also overwhelmed. Battery about to die.

City trips are rarely relaxing. You’re out and about early, see a lot, and walk all day—because you see the most when you’re on foot. For us, that also included the subway and bus. So how do you fit yoga into that? Honestly: Even for us, there isn’t much time left for an extended practice. That’s okay sometimes—after all, it’s vacation.

But the body still makes itself known. That’s why, in the evenings, we at least stretched our legs, relieved the strain on our backs from all the standing, and mobilized our spines. With mindful breathing, the mind also finds peace, and it becomes easier to process all the new impressions.

This short evening routine usually had the same effect on me: I was able to wind down much more quickly in the evenings. My body relaxed, my legs felt lighter, and my back loosened up. The next morning, I woke up without sore muscles or stiffness. And if a day had been particularly exhausting, I’d simply repeat the sequence briefly one more time.

A Bed or Futon as a Yoga Mat

Hotel rooms in cities are small, and yoga equipment isn’t usually available. But there’s always one thing: a bed. Back in Japan, it was a futon; in most city hotels, it’s a mattress. Both can replace a yoga mat.

My Evening Routine for Tired Legs and a Stiff Back

The entire sequence takes about 15 minutes. For the one-sided exercises, I hold each position for 1 to 2 minutes.

1. Supta Padangusthasana (lying down, stretching the leg toward the ceiling), 1 to 2 minutes per side: I lie on my back and stretch one leg toward the ceiling. This stretches the back of the leg and releases tension after a lot of walking. If the stretch is too intense, wrapping a towel or belt around the foot helps.
    
2. Thread the Needle, 1 to 2 minutes per side: I place one foot on the knee of the other leg, then gently pull the leg toward my chest. This opens up the hips, which often feel tight after long days.
    
3. Gentle Twists, 1 to 2 minutes per side: Lying on my back, I let my knees sink to the side. This mobilizes the spine and relieves a stiff back.
    
4. Opening the Chest, 1 to 2 minutes: I lie on my back across the mattress or the edge of the bed and spread my arms wide. This counteracts all the standing and leaning forward. Let your head sink back only as far as feels comfortable, or skip this if you have neck pain.
    
5. Viparita Karani (Legs Up), at least 3 minutes, or longer if you like: Place a thick pillow under your pelvis so that your buttocks are slightly elevated. Even better: If there’s a free wall or a headboard, rest your legs against it—then you won’t have to hold them up yourself. Without a wall, let your legs rest relaxed and pointing upward. The heavy legs feel lighter, and the mind calms down. You can stay in this position as long as it feels comfortable.
    
6. Conscious abdominal breathing to wrap up: To finish, I place my hands on my abdomen and breathe deeply into my belly. This calms the nervous system and helps process all the day’s experiences.

A Gentle Start to the Morning with Yoga Exercises

In the morning, I stretch my legs once more in Supta Padangusthasana and then do Downward-Facing Dog (hands and feet on the floor, hips lifted, the body forming an inverted V).

This is easy to do on a futon. It’s more difficult in bed: In that case, stand next to the bed, hands on the edge of the bed, feet on the floor. This creates a gentle stretch for your back and legs. Always listen to your body and only go as far as feels comfortable.

Yoga on the Go: Small Asanas in Everyday Travel

Even when you’re out and about, away from your hotel room, you can take advantage of small moments to stretch your body—without a mat and without anyone noticing.

Tadasana while waiting in line and on the subway

We were in Japan during peak travel season, and it was crowded. You’re constantly waiting in line for something: at the ticket counter, in front of a temple, at the bus stop. These moments are perfect for Tadasana, the Mountain Pose: standing upright while consciously feeling your feet. I focus on my feet, my legs, and my alignment, tensing individual muscles and then releasing them. This turns waiting into a little break.

Stretching Your Sides on the Bus and Subway

If you hold onto a pole, you can gently and discreetly stretch your sides. This opens up your chest and releases tension in your core, especially after standing for a long time. Make sure you’re standing securely, keep one hand on the pole at all times, and don’t disturb anyone.

Forward Bend Against a Fence or Park Bench

It’s worth taking a short break in the parks: place your hands on a fence or park bench, feet hip-width apart, bend your upper body forward, and stretch your arms out. This stretches your entire torso and relieves pressure on your back after standing for a long time (caution if you have back pain—be sure to bend your knees!). Our favorite spots for this were the parks in Tokyo during cherry blossom season, the path along the Kamo River in Kyoto, Maruyama Park behind Yasaka Shrine, and Nara Park.

Yoga fits into every situation

Yoga doesn’t always have to be an extended practice on a mat. Sometimes it’s 15 minutes on a futon in the evening, sometimes a few mindful breaths while on a crowded train, or a forward bend on a park bench under blooming cherry trees. Both count. And both help you not only see cities but also enjoy them.

Give it a try: The 17-Minute Video

I’ll show you exactly how the evening routine works in the video (see below). Check it out the next time your legs feel tired, whether you’re in a hotel room or at home on the couch.

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