Airplane Yoga
It's been said that sitting is the new smoking, and if that's the case, then there's no worse place for your health than an airplane where you can be trapped in a seated position for seemingly hours on end. Frequent flyers and international travelers may do well to consider trying a few flight-friendly yoga poses to reverse some of the damaging effects of extended periods of sitting.
6 Poses For Your Next Flight
It's been said that sitting is the new smoking, and
if that's the case, then there's no worse place for your health than an
airplane where you can be trapped in a seated position for seemingly hours on
end. Frequent flyers and international travelers may do well to consider trying
a few flight-friendly yoga poses to reverse some of the damaging effects of
extended periods of sitting.
But it's not just about moving the body: Mindful
movement, with attention to the breath and bodily sensations, can also calm the
mind, helping to reduce stress and ease the anxiety of flying. Try some of the
7 simple on your next flight or while waiting at the airport.
Yoga is not just a way to exercise. Yoga
is a lifestyle. It is a way of life that brings lasting benefits to many
people around the world. If you're waiting for your flight at the
airport, there is no better way to wait than by practicing yoga. And when
you're on the airplane, anywhere you are can be instantly turned into your
mat... and here's how.
Seated Spinal Rolls
This easy spine-stretching exercise can be done in your
airplane seat or while sitting in a waiting area. Roll forward on the hips and
let the chest puff out, and then rolling back on the pelvis, undulating the
spine by moving forward and back. You can curl all the way up to the head,
being careful not to snap the neck.
It's a fantastic reminder to move your spine,
and then the yoga part consists of adding on breathing along with your
movement. Enjoy the soothing feeling.
Simple Seated Twist
For this spine-stretching pose, sit up tall and grab the
sides of your seat, twisting the torso to the right and the left, and holding
for 10-20 seconds on each side.
This way, your shoulders, chest, and spine get
work. Twisting is great for your body and since people have a tendency to
get constipated while traveling, this is a good helper.
Thigh Lifts
To strengthen and improve circulation in the
legs, try taking one leg at a time and imagining that you're lifting the middle
of the thigh up to the ceiling. Keep you back straight while you're doing this
and pull your belly button back in your seat. You can also try it with both
legs up in a tuck, holding the sides of your seat for support. The pose
activates both the legs and the core.
Ankle Rolls
Get your blood flowing by rolling the ankles in
a circulation motion to both the right and the left several times while
stretching the leg out slightly in front of you. You can also add a point-flex
motion of the feet.
It can be made more of a yoga pose if you add breathing
or by just being more aware. Move your body with purpose and awareness
and it will help with any anxiety you may have. It gets you in your body,
eases your worries, and it slows you down.
Modified Mountain Pose
If you're able to stand up by your seat or in an
empty area by the back of the plane, try a simple modification of
the Mountain Pose that can provide a satisfying full-body stretch.
Stand up tall and bring the feet together pointing forward, and raise the arms
up above the head with the hands clasped together. Slowly raise the heels so
that you're standing on the balls of the feet and hold for 10 seconds.
Mini Lunges
Try heading over to the bathroom area by the
back of the plane to do a few mini-lunges, bending one leg and stepping forward
with the whole body and then back with the legs together. Even a few
repetitions (assuming there's not a line of people getting in your way) can
help increase blood flow. Holding the lunge in a modified version of a Warrior
I pose to fit the small space can also work the hips, legs and calves.