The perfect yoga routine to do before your flight

One of the most unpleasant factors of air travel is sitting in a cramped seat for hours on end. A stiff neck, cramping, and sore muscles affect everyone, but that doesn’t mean there’s nothing you can do to prevent them.

Doing yoga before your flight is a great way to prepare your body for the hours ahead. The following is a simple routine you can follow that will loosen up and stretch out the parts of your body that get hit the hardest during a long flight. This routine was put together by Lauren Rotondella, a certified yoga and pilates instructor based in New Jersey.

Neck stretch

This pose will not only loosen your neck limber before the flight, but can also be done right in your seat.

Cup your hand over one ear with your opposite hand and gently bring your nose toward the shoulder. Maintain the stretch for 20 to 30 seconds, then repeat on the other side.

Downward Facing Dog is a great pose for stretching your calves, and well-stretched calves decrease your risk of back pain during travel. (Photo: Getty Images/iStockphoto)

Walk your dog

Downward Facing Dog is a great pose for stretching your calves, and well-stretched calves decrease your risk of back pain during travel.

To get the best stretch, start in a basic downward dog and pedal your heels, bringing one foot up and then the other.

Foot stretch

Wearing shoes for the entirety of a long-haul flight will cause your feet to feel stiff and cramped.

Stretch them out by tucking your toes under and sitting back on your heels for a full foot stretch.

Thread the needle is a great pose to improve your neck and shoulder flexibility, which will decrease your risk of neck pain. (Photo: Getty Images/iStockphoto)

Thread the needle

This is a great pose to improve your neck and shoulder flexibility, which will decrease your risk of neck pain while building shoulder fitness.

From all fours, bring one shoulder and ear to the mat while sliding the arm on that side under your supporting arm, then repeat on the other side.

Butterfly

If you're stuck in a small seat for hours, the groin and hips will stiffen up, but by practicing butterfly pose, you can loosen them up beforehand.

Sitting up tall, bring the soles of your feet together and allow your knees to drop toward the floor into a diamond shape. To try a more intense version of this stretch, try to bring your heels closer to your hips.  Loosen muscles before your flight with some lunges. (Photo: Getty Images/Wavebreak Media)

Low lunge

When you sit in the same position, your hipflexor muscles will be in a constant state of contraction, which causes low back pain and tightness. Loosen these muscles before your flight with these low lunges.

Bend your right knee, keeping your right ankle directly beneath it, and place the left knee onto the mat and untuck your toes. Sink your pelvis forward as you place your palms on the front knee for balance, then switch.

Ankle over knee

One of the many problems of sitting for long hours is the pressure it puts on your sciatic nerve, the longest and widest nerve in your body (it extends from your lower back into your legs). The best thing you can do to alleviate sciatic nerve pressure before a flight is to stretch your glutes out with this pose.

Lying on your back with bent knees, cross your right ankle over your left knee and interlace your palms behind the left thigh, then gently draw your knees toward your chest, keeping your feet flexed. Repeat on the other side.

America's best grilling restaurants for Independence Day and beyond

The scene: The Fourth of July is the single most popular day of the year to barbecue in the backyard, according to a recent lifestyle study by the Hearth, Patio & Barbecue Association (HPBA). But some people would still rather eat out, and the rest of the year, especially in winter or with bad weather, it’s nice to be able to have someone else do the cooking for you.

Burgers and hot dogs lead the pack at home, and while some grill-centric restaurants specialize in one or two items, most that take the time to cook over a live fire or gas grill offer a lot more, from chicken to steak to pork chops, and as Great American Bites recently explored, demand for and interest in bison is at a new high.

But whatever is cooking, the HPBA survey shows the number one reason for grilling according to 71% of those polled — was improved flavor. So while most restaurants don’t grill, if you want a bit of smoke, flame, stripes or char on your food, you need to find one that does. This column has visited several notable grilling spots over the years, so with the holiday weekend coming, we look back at the best of the best.

Fire: If there is one restaurant group that is truly synonymous with this niche, it is the Weber Grill Restaurant, with locations in Indianapolis, St. Louis, Chicago, Lombard, Ill., and Schaumburg, Ill. The restaurants are owned by the world’s most famous maker of gas and charcoal grills, Chicago-based Weber, and inside the open kitchens, chefs cook away over open flames on multiple Weber grills, especially the company’s signature charcoal kettle. It’s all about the grilling here they even host classes. The places are surprisingly upscale, more steakhouse than fast casual, with full service, cloth napkins, fancy wine glasses and well-trained staff multi-course chef’s menu dinners with wine pairings are even offered. Yes, the Weber Grill serves burgers and beers (mostly microbrews), but the menu is elaborate, with standards including baby back ribs, beef brisket and beer can chicken, while more esoteric options include an Italian-style half chicken grilled under a brick, plank grilled bourbon salmon, cheese crusted tilapia, bone-in smoked pork chop, and Weber’s tasty signature dish, grilled meatloaf, which adds a smoky charred flavor to a favorite comfort food. The burger page is long and varied, with options like the French Onion burger, with a red wine demi-glace reduction and a mix of grilled smoked onions and fried onions, topped with Swiss. The Farm Burger mixes beef and lamb, topped with bacon, goat cheese and dried tomatoes. There are even turkey and black bean burger options, and veggie burger fans rave about the latter.

There are several other standout restaurants whose entire concepts revolve around fire, most notably the exceptional Hitching Post II, in Buellton, Calif. The restaurant became famous thanks to important scenes filmed there in the romantic Wine Country comedy Sideways (Virginia Madsen played a waitress), but its real life fame is as the No. 1 spot for Santa Maria barbecue, a unique way of cooking indigenous to Central California. Sometimes called the fifth regional barbecue style (along with Memphis, Carolina, Texas and Kansas City styles), Santa Maria barbecue traces its roots to beef cooked over open fires by Mexican cowboys, or vaqueros, who worked the local ranches in the 19th century. Vaqueros favored a lesser known roast, tri-tip, and always burned native California red oak, now the trademark of Santa Maria-style barbecue. Meats are seasoned with dry spice rubs and often marinated while cooking with a vinegar and oil mixture. The other four barbecue styles favor closed smokers with no direct flame, but this is a fiery grilling style, and at the Hitching Post II, steaks, chops and much more are cooked on a grate in full view. (Pair with Hitching Post II's own acclaimed pinot noir).

Just last week we visited Zingerman’s Roadhouse in Ann Arbor, Mich., where many items are cooked on a live fire grill burning oak in an open kitchen. Natural steaks and specialty burgers are extremely popular, freshly ground in house from pasture raised, drug-free, grass-fed beef. Condiments, from bacon to cheese, are the finest artisanal products, and buns are homemade. Some of the impeccably sourced fresh seafood and naturally raised heritage breed pork also hits the grill.

Canada’s Alberta produces some of the best quality, natural, grass-fed beef on the continent, and Calgary’s Charbar takes advantage with a delicious take on Argentinean-style live fire cooking. The centerpiece of the open kitchen is a bulky steel classic Argentine asado-style grill, with heavy steel wheels and chains to lower and raise the grates over burning logs. The signature is a large Flintstones-style 60-day dry aged, two pound porterhouse steak for sharing.

Burgers: Great American Bites has covered many a burger — griddled, steamed and even fried but it’s hard to go wrong with flame grilling. The best at cooking over fire include Gordon Ramsay BurGR, in the Planet Hollywood casino right on the Las Vegas Strip. Fire is the theme here, from the entry sculpture, a 30-foot piece of “fire art,” to the wood burning grills in the open kitchen to the menu, much of which is cooked over open flame, while spice also plays a big part. Ramsay leaves the seeds in his jalapeño poppers, which few places do, for “one fiery surprise.” Wings are “Hellfire" wings, and Devil Dawgs are all-natural beef hot dogs simmered in hot sauce and finished on the grill. But with the possible exception of the decadent pudding shakes, it is the very good burgers that steal the show, thanks to first-rate fresh ingredients. A mixture of ground brisket, chuck and short rib is brushed with imported English Devonshire butter on the grill, over a mix of apple and alderwood. Brioche buns are excellent and baked fresh daily. The burgers are juicy, flavorful, meaty and perfectly cooked to order, while the combinations offered are fantastic.

Atlanta’s famous Vortex (two locations) takes burger gimmickry to a new level with mega-combinations like the signature Double Coronary Bypass, featuring two half-pound patties, eight slices of bacon, two fried eggs and six slices of American cheese served not on a bun — between two grilled cheese sandwiches. The Triple Bypass is even bigger, and there are 14 Signature Burgers in all, like Hell’s Fury (pepper jack cheese, habanero relish, roasted jalapeño and Atomic Death hot sauce), Rebel Outlaw (pulled pork, bacon, cheddar and house teriyaki outlaw sauce), and Fat Elvis (peanut butter, bacon and fried bananas). What sets the Vortex burgers apart is their quality, extra-large 8-ounce patties of fresh ground 100% sirloin, hand formed and grilled over live fire.

Barbecue: Most great American barbecue is slow smoked using indirect heat, not open flame, but there are two very notable exceptions among our favorite Great American Bites spots. Salt Lick BBQ in Driftwood, Texas, an Austin suburb, is perennially ranked among the world’s best barbecue joints, and while known for the Lone Star State’s signature, brisket, it is also famous for a less common offering, giant beef spare ribs, and more recently added even rarer bison ribs. The Salt Lick’s family owners came to Texas by wagon train from South Carolina in 1867, cooking over open fires as they went, creating a unique amalgam of Carolina and Texas barbecue styles plus live fire grilling. The restaurant is a sprawling indoor/outdoor complex that seats 800, but its centerpiece is a large circular stone fire pit, on which chefs (in defiance of southern barbecue tradition) sear brisket, ribs and other meats over open flame, recreating wagon train cooking, before finishing with the more typical slow cooking associated with championship barbecue.

Rib specialist Dreamland BBQ is another temple of the genre, a true barbecue legend, that for decades served nothing but pork spareribs – not even sides — at its original location in Tuscaloosa, Ala. The story goes that in a dream, God told late brick mason John “Big Daddy” Bishop, that he should open a barbecue place, so he started cooking ribs in his front yard in 1958, where the first restaurant now stands, hence the name Dreamland. Today there are satellite locations, but his family still runs the operation. It is arguably the single most famous Eastern rib joint, and the ribs are big and meaty, even by full-sized spare rib standards — no St. Louis cut or baby backs here. Most unusually, they are not smoked, but rather “hickory fire grilled” on a brick cooking pit out back, and cooked in just about an hour (versus six-plus for slow smoking). While not tough by any means, they are not as tender as most ribs, really meaty, satisfying, juicy, delicious and addictive. The original finally added sausage, while the seven other locations have bigger menus including pork and chicken. The slogan at Dreamland is “Ain’t nothing like ‘em nowhere,” and that’s pretty accurate.

Larry Olmsted has been writing about food and travel for more than 15 years. An avid eater and cook, he has attended cooking classes in Italy, judged a barbecue contest and once dined with Julia Child. Follow him on Twitter, @TravelFoodGuy, and if there's a unique American eatery you think he should visit, send him an e-mail at drhdwisusanto@gmail.com. Some of the venues reviewed by this column provided complimentary services.

Is Travel to China Safe?

China is a fascinating and diverse country that welcomes more than 100 million tourists a year and lays claims to being the fourth most popular destination in the world. Its economy has been booming for years and its interest to the outside world, heightened by the Summer Olympics of 2008, appears to be increasing as well. While there are precautions one should take when traveling to and around China, it is generally a safe country to visit.

Economy

 

Unlike much of the world, China's economy has been thriving in recent years and the country boasts the fourth-highest gross domestic product (GDP) in the world. Jobless and homeless rates are relatively low, which translates to a low crime rate as well. You hear about the occasional pickpocketing, but violence, particularly targeted against foreigners, is very rare.

Street Safety

Awareness is perhaps the most important safety precaution you can take when visiting China. It's not uncommon to have someone make an attempt at your wallet or camera if they're easily accessible. Since you'll frequently find yourself in the middle of a crowd of people bumping up against you, always make sure your valuables are well-protected. Avoid carrying a wad of cash or your wallet in your back pocket. Keep things where you can either see them or keep a hand on them. Also keep your belongings with you at all times. If an item is left unattended, it could be snatched up before you realize it.

Business Scams

 

Scams are a huge concern in China, since there are countless Chinese businesses that exist to make money illegally through counterfeiting and deceit. Know that just about all supposedly brand-name items for sale in small shops or on the streets are not the real deal. Also assume that the first price a shop owner throws out is way above what he's willing to sell the item for. Everybody bargains, so be prepared to do so. Take small bills with you when shopping, since having exact amounts helps. If you're worried about not recognizing a scam, shop only in larger stores and malls where everything has a price tag and bargaining isn't allowed. Be wary of people who approach you on the street. Many con artists offer one thing, such as a place for tea or a look at an art show, but then try to trick you out of your money. Counterfeit money also is not uncommon--you’ll notice taxi drivers and shopkeepers will almost always scrutinize the money you hand them before accepting it. All the bills except the one yuan note have metal ribbons from top to bottom, a little left of center. These should be visible as a silver line on the front of a shadow when looked at from the back. Also, the flower design near the middle of each note and Chairman Mao’s jacket image are textured, so you should feel some slight bumpiness when running your finger over them.

 

Misconceptions

Contrary to how Chinese are so often portrayed in martial arts films, they are actually a peaceful people, typically aggressive only in business dealings. The majority of people you meet will most likely be genuinely interested in getting to know you and even practicing their English with you. Don't let stereotypes get in the way of enjoying the Chinese people and their country.

 

Travel

Despite some horrendous traffic in major cities, most travel around China is safe. Trains, buses and planes are as safe as anywhere else. Taxi drivers in big cities move fast and aggressively, but you can ask them to drive a bit slower ("Man yi dian," in Mandarin). Wear the seat belt if there is one, but be sure to wipe it off before you stretch it across your white shirt. Otherwise, you might end up with a brown stain of dust from the rarely-used safety device.

 References

Factbox: Basic facts about China’s economy

About the Author: Andy Noorlander, Demand Media

Andy Noorlander has been a professional writer for more than a year. A world traveler, Noorlander has lived in eight different countries on five continents. She specializes in travel-related articles and is currently pursuing a bachelor's degree in English literature from Brigham Young University.

Photo Credits

• china image by Luisafer from Fotolia.com

Is it Safe to Travel at 34 Weeks Pregnant?

At some point, every pregnant woman wonders if it is safe to travel. The American College of Obstetrics and Gynecology (ACOG) suggests that the best time to travel is between the 14th and 28th weeks of pregnancy, or the second trimester. The mother-to-be is usually over her morning sickness and tiredness by then. It is also the time during the pregnancy when complications are least likely to occur. However, it is possible to be safe while traveling during the 34th week of pregnancy.

Significance

Traveling at week 34 and beyond is especially risky because it is very close to the mother’s due date--only six weeks away. Complications like preterm labor are likely to occur at this time. In addition, labor and delivery can occur while on the road, over the water or in the air. Without the proper professionals and facilities nearby, the infant and mother can suffer serious complications.

Complications

On trips of more than four hours, a pregnant woman can suffer a condition called deep vein thrombosis from being seated too long, according to the ACOG. In this condition, a blood clot forms in the veins of the body, most commonly in the legs. The clot can quickly move to the lungs in a potentially fatal condition known as pulmonary embolism. A preterm labor can result in a delivery in unsanitary, ill-equipped conditions. In addition, the delivery could come with complications like breach or another abnormal positioning of the baby, fetal distress (lack of oxygen to the baby), prolapsed cord (umbilical cord is delivered before the baby), hemorrhaging and infection. All of these require medical intervention, which might not be readily available when traveling.

Misconceptions

There are a few myths about traveling during the third trimester. It has been said that the cabin pressure and/or radiation emitted by a plane can harm the mother and fetus. This is not true: A healthy mother in a healthy pregnancy is unaffected by both. Another flying myth is that it is against the law to fly in the third trimester. While some airlines have enacted policies prohibiting pregnant women from boarding in their last month of pregnancy, these rules are voluntary. There also is no law requiring a woman in her last trimester to have a note from her doctor while traveling by any mode of transportation.

Warning

Women with gestational diabetes, high blood pressure, a tendency toward blood clots, or those carrying multiple fetuses should not travel in their 34th week of pregnancy unless their obstetrician allows it. Such pregnancies are considered high risk. The obstetrician might suspend travel for these women for the entire third trimester.

Prevention/Solution

To prevent complications that can arise while traveling during your 34th week of pregnancy, plan your trip with the help of your obstetrician. Know where the nearest medical facilities are located all along your route. Use a seat and follow all other safety rules of flying, driving, boating and train travel. Pack ob/gyn-approved remedies for what the Center for Disease Control and Prevention calls common pregnancy discomforts, including constipation, hemorrhoids, indigestion and heartburn. The CDC also suggests that a pregnant woman travel with at least one adult companion to help in case of an emergency.

References

• American College of Obstetrics and Gynecology
• Merck: Fetus or Newborn Problems
• Centers for Disease Control and Prevention: Traveling While Pregnant

11 Best California Vacation Packages

Get away for a long weekend of wine tasting, biking, hiking and other activities, or relax by the pool at a plush hotel in one of California's great cities. Specials include offers for families, couples, luxury, inexpensive, spa offers and romantic getaways. Here are some of the top specials, including room discounts, free massages, romantic dinners and other amenities.

California offers many beautiful getaways from San Francisco, Los Angeles and San Diego, ranging from affordable romantic inns and wine country vacations to family-friendly resorts and five star retreats. 

1.  Honeymoon in Yosemite

Château du Sureau is a fairytale destination located close to Yosemite National Park, California. The resort is offering the Honeymoon in Yosemite Package for newlyweds which offers two nights’ accommodations in Château du Sureau with a choice of the Lavender Room, Chamomile Room or Sweet Geranium Room. Included is dinner for two at Erna's Elderberry House Restaurant and two European breakfasts every morning. The package also offers Chef's selection picnics for two and a seasonal welcome beverage. Included is two 60 minute Classic Massages in the Couples Salon of Spa du Sureau and an Herbal Bath in the privacy of the guest room. Rates start from $2,025 per couple, inclusive of all taxes, 5% administrative fee extra.

2.  Advance Purchase & Affordable

Basecamp South Lake Tahoe is a beautiful resort that has easy access to spectacular trails, lakes and mountains in the Lake Tahoe Basin. With 74 cozy rooms that offer modern amenities, guests can relax after an active day. The package offers savings when booking ahead. Guests can enjoy savings of up to 20% off the best available rate when booking a minimum of 14 days in advance. This offer is non-refundable and requires full prepayment of reservation value when booking.

3.  Make a Wish in Balboa Park Package

THE US GRANT is a luxurious retreat in downtown San Diego, California. This iconic hotel has reigned supreme in this area since 1910. Their premier service is legendary and with classic architecture, they create a memories of a lifetime. Make a Wish in Balboa Park is a package offered by the hotel. Explore this country's largest urban cultural park with a spring stay at San Diego. The package offers two tickets to the National History Museum in Balboa Park and an informative guide to the Park's fountains, guests will also receive a roll of pennies to make their wishes. 326 Broadway

4.  Romance Package

Bardessono is a luxurious retreat in downtown Yountville, California. The Bardessono Romance Package is a perfect opportunity to spend time with a loved one. The package offers luxurious overnight suite accommodations.

Included is a welcome bottle of Billecart-Salmon, Sparkling Rosé Champagne and a romantic ambiance in the room with candles, and Tara bath salts that couples can use in the large tub. Included is a copy of The Quiz Book for Couples, a playful way to learn even more about each other. Guests can upgrade with a private, in-room couple's massage for an additional $384, taxes are extra.

5.  Unwind-Kenwood’s Ultimate Getaway Package

Kenwood Inn and Spa is an intimate retreat for adults in the Sonoma, California Valley of the Moon. The inn is nestled close to magnificent ancient trees and amenities include outdoor heated pools, sunning terraces and hot tubs. The inn is offering the Unwind-Kenwood’s Ultimate Getaway Package for guests to relax at this luxurious destination. The package offers a two night stay on double occupancy. Included are two 50 minute body treatments at The Spa and a complimentary bottle of sparkling wine on arrival. Guests will enjoy a leisurely breakfast each morning that serves only seasonal and local produce. Rates do not include tax or resort fee.

10400 Sonoma Highway, Kenwood, CA 95452, 800-353-6966

6.  Unlimited Golf Package

La Quinta Resort & Club is a premier desert destination nestled at the foothills of Santa Rosa Mountains, California. One among the luxurious Palm Springs resorts, the resort is offering the Unlimited Golf Package. Guests get an opportunity to play on courses designed by golfing legends Jack Nicklaus, Greg Norman and Pete Dye. The package offers overnight accommodations. Included is unlimited golf, based on availability on the five courses at La Quinta Resort & Club® and PGA WEST®. There is an additional $50 surcharge for TPC Stadium Course at PGA WEST. Guests receive a $25 resort credit. Rates starts from $389 for single and $539 for double accommodations. Taxes and gratuities extra.

49499 Eisenhower Dr, La Quinta, CA 92253, 760-564-4111

7.  Stay 3 Nights & Save

Half Moon Bay Lodge is a perfect destination to escape the noise of the city and take a vacation on the coast. Guests can play a game of golf, go kayaking, whale watching, horseback riding along the coast, join a deep sea fishing trip or a take a leisurely hike through Redwood forests. Half Moon Bay Lodge is offering the Stay 3 Nights & Save Package. The package offers savings of $30 on each night of stay when guests stay for 3 consecutive nights.

2400 Cabrillo Highway South, Half Moon Bay, CA 94019, 650-726-9000

8.  Romance in La Jolla Package

Pantai Inn is a tranquil retreat along the shores of the La Jolla coastline in Southern California. Close to downtown restaurants and offering easy access to the pristine beaches, the inn is a perfect destination for a getaway. The Pantai Inn is offering a Balinese escape with their Romance in La Jolla Package. Included is guest room accommodations for two nights and a late check-out. The package offers chocolate-covered strawberries, one dozen red roses and turndown service. Guests also receive Internet access, complimentary parking and a deluxe breakfast for two daily. Guests can enhance the experience with an in-room spa treatment for an additional fee.

1003 Coast Boulevard, La Jolla, CA 92037, 858-224-7600

9.  Elevate Your Experience to a Suite

The St. Regis San Francisco is a prestigious landmark hotel in San Francisco, California. This modern hotel offers spectacular views of the landscape of the city and luxurious amenities like the heated full-lap pool, the 9,000 square foot Remède Spa, and the award-winning Ame Restaurant. The hotel is offering the Elevate Your Experience to a Suite Package. The package invites guests to upgrade and elevate their St. Regis experience to a beautifully appointed luxurious suite. Included is breakfast for two daily. Rates start from $500.

125 3rd Street, San Francisco, CA 94103, 415-284-4000

10. Ultimate Golf Package

Rosewood CordeValle is a picturesque retreat nestled in the beautiful Santa Cruz Mountains, California. Located in the oldest wine-growing region, the resort offers guests a rich cultural experience, great shopping opportunities and a serene atmosphere in pristine surroundings. Rosewood Hotels is offering the Ultimate Golf Package for ardent golfers. Guests receive one round of golf that includes cart rental per day, per guest. The package offers a continental breakfast each morning per guest. Caddies are needed on the course and their fee is not included in the package. Guests are required to pay the full room rate and taxes at the time of booking. The rates vary according to the room types.

One CordeValle Club Dr, San Martin, CA 95046, 408-695-4500

11. Romance Package

Island Hotel Newport Beach is an elegant retreat with a warm ambiance. Guests have a choice of accommodations with a furnished patio or the step-out balcony. Enjoy the spectacular views of the Pacific Ocean, Newport Harbor and the Newport Back Bay. Island Hotel is offering the Romance Package for a romantic getaway with a loved one. Included is complimentary valet parking and a bottle of champagne to set the mood. The couple can spend time over an intimate dinner for two at Oak Grill as part of the package. Also included is a 60 minute couple's massage.

690 Newport Center Drive, Newport Beach, CA 92660, 866-554-4620