The only thing worse than getting sick at home is getting sick while you’re traveling – and as you’ve probably noticed, that’s usually when it’s more likely to happen.

But it’s not just a coincidence. Whether it’s a stressful work trip or a fun vacation, travel has a tendency to wear down your immune system and make you more likely to pick up a bug.

Travel and Immunity

Travel can impact our immunity in so many different ways. Immune function can be adversely affected by the dry air on planes, travel’s disorienting effect on sleep patterns (especially if there’s a time difference), and the stress of getting lost or missing a train. The sheer exhaustion brought on by long-haul transportation and packed sightseeing schedules are also factors. A sudden change in climate, increase in elevation, or reduction in air quality can be a hit to the immune system as well.

Plus, immunity-boosting habits like regular exercise and good sleep hygiene often go by the wayside during trips – and most of us consume more alcohol and eat less healthy when traveling. Add to that the close quarters of planes, buses, attractions, and bars, and it’s no wonder illness often strikes while on the road. But that doesn’t mean you have to be resigned to it!

Yoga’s Impact on Immunity

Numerous scientific studies have revealed yoga’s positive impact on immunity. People who practice hatha yoga – including asana, as well as meditation, pranayama, and other practices – tend to have stronger immune systems. Among other things, yogic practices can reduce stress and anxiety, improve sleep quality, and lower inflammation, all of which contribute to a healthy immune system.

Of course, immunity is incredibly complex and not even fully understood by scientists. Even the people with the healthiest lifestyles can still get sick, and yoga isn’t a silver bullet for warding off illness. But, in addition to allowing time for rest and maintaining healthy habits on the road, committing to practicing yoga during your trip can significantly cut your risk of falling ill.

How to Practice Yoga While Traveling

Anyone who’s tried to keep up with a yoga or workout routine while on the road knows it can be a challenge. But with a little preparation and creativity, it’s also completely doable – and the benefits will more than make it worth the effort.

Pack comfortable yoga clothes.

If you don’t have any clothes with you that are comfortable for practicing yoga, you probably won’t do it during your trip. Make sure to bring at least one set of clothes you’ll want to practice in.

Consider bringing a travel mat or towel.

The bulk and weight of a yoga mat leads most people to leave theirs at home, especially when traveling carry-on only. But travel mats are much lighter and more packable than the regular kind, or a yoga towel will work nearly as well and take up even less space. And remember, you don’t need a mat to practice yoga!

Look for local classes wherever you go.

As yoga gets increasingly popular around the globe, it’s easier than ever to join classes when you travel. To find what’s available at your destination, ask at your hotel, wander the downtown or tourist area, or Google yoga + the name of the town or neighborhood. These days, some airports even offer yoga classes for passengers, so check the websites of any airports you’ll be passing through.

Practice with yoga videos.

Even if there aren’t any classes available at your destination, you can still do yoga by yourself. And if you feel like you don’t know how to practice on your own, try using a video instead. You can stream our video bundles on your phone from anywhere in the world, as long as you have access to cellular data or a Wi-Fi network.

Book accommodations that will encourage your practice.

Of course, you can practice yoga in literally any type of accommodations. But you might be more likely to stick with it in a place that’s comfortable and calm. Look for rooms with plenty of space to roll out your mat (and high enough ceilings to easily reach overhead). Consider splurging on a room with a nice balcony if you want to practice outside, or a great view to inspire you. And avoid places with reviews complaining about excessive noise and disruptions.

Go beyond the physical poses.

While Westerners usually associate the word “yoga” with physical poses (or asana), dedicated yogis know that it’s so much more than that. In particular, meditation and breathwork are key components of the hatha yoga practice – and they’re very beneficial for improving immunity. Many academic studies have examined meditation in particular, and found a significant impact on stress, blood pressure, and other factors related to immunity.

Depending on where you’re traveling, you may be able to find meditation and breathwork classes, or other meditative practices like kirtan or sound healing (Google is your friend!). But you can also practice on your own or use our Meditation Bundle or Breathing Bundle wherever you go.

Practice meditation nearly anywhere.

The great thing about meditation is that nobody else even has to notice you’re doing it. You can meditate while riding on a bus or train, waiting at the airport, or even lying in bed in a shared room. Just get comfortable, close your eyes or gaze softly downward, and allow the thoughts to come and go. No mat, leggings, or studio required!

Save time in your schedule to practice.

Between long flights or drives, tours and sightseeing, and going out to eat or drink, travel doesn’t always leave a lot of free time – and yoga practice is often the first thing to get cut. To make sure you can keep up with your practice on the road, save time for it in your schedule. Often, committing to practice first thing in the morning or last thing before bed is the most feasible. And if there’s not always time for a full practice, remember that even 10 or 20 minutes a day will make a difference.

If you really want to boost your immunity ahead of your next trip, consider joining our online health coaching program. We can help you establish a personal practice, develop healthy habits, and create a routine you’ll be able to stick to on the road. Book your free consultation now!