Easy Yoga Moves

Unless you fly first class with a flat bed seat, like the rest of us you will have to cramp up in your seat for the entire flight.  Those time you spend on sitting can take a toll on your body and could ruin your vacation.

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Here’s What Happens to Your Body When You Sit for Too Long

Prolonged sitting doesn’t do any good to your body. It will affect your blood flow to your digestive system and your legs. When your legs and hip are bent in 90 degree, your hamstrings and hip flexor will get tight. Your buttocks are falling asleep. Your chest and torso are slouching causing stiffness in neck and shoulders. Your lower back disc is compressed causing back pain.

Do These Easy Yoga

As a frequent long flight traveler and also I moonlight as a yoga instructor, I’ve complied a list of super easy yoga moves that everyone with less to non yoga experience can do during a long plane ride. Do these and you will feel a lot better after getting off the plane. ( also checkout my previous post about  How to beat jet lag ).

But first keep these two rules in mind

“Be considerate to others and don’t get weird”

You aren’t the only one on the plane. ( Wouldn’t that be awesome if you were?). Others probably wouldn’t appreciate if you do head stand in the middle of the aisle while the flight attendances try to serve a meal.  Save your yoga awesomeness in the studio.

Now that we established ground rules. Here are some easy moves that you can do

1. Keep Moving Your Joints

The simplest thing to do on a long plane ride is keep moving your body. Get up and walk around as much as you possibly can. While you are sitting in your seat, try roll your neck,  fists, fingers, ankles, and shoulders. These will help your blood pumping and flowing to help minimize the swollen of your joints.

2. Seated Cat & Dog Tilt

This move will help stretch your spine, lower back and neck after slouching forward for hours.

How to do

• Sit toward the front edge of the chair. Rest your hands on your thighs
• Inhale  to arch your lower back. Puff your chest. Roll your shoulders back. Squeeze your shoulder blades toward each other. This is Dog tilt.
• Exhale to round your back like a dome shape. Draw your belly button toward your spine. Roll your shoulders forward. Bring your chin to chest. This is Cat tilt.
• Repeat as many as you like

3. Eye of the Needle On Chair

This move will help stretch your inner hip and your buttocks.

How to do

• Cross your right ankle on top of the left  knee. Make sure your heel hangs on the outside. Flex your  right foot.
• Gently press inside of your right thigh down with your palm. If you feel any sharp pain in your bent knee, stop immediately.
• Lean forward to increase the stretch.
• Stay for 5 breaths, then repeat on the other side.

4. Eagle Arm

This move will help release your upper back and shoulders.

How to do

• Sit up right.
• Bring your right elbow in front of your chest at shoulder level with your palm facing left and fingertips point up
• Cross your left elbow underneath your right elbow. Bring your palm close together if possible, if not, no worries.
• Stay for 5 breath then repeat on the other side.

5. Cowface Arm

This move will help stretch your shoulders, your chest, and side body.

How to do

• Sit up right.
• Bring your left arm over your head and drop your hand behind as if you want to pat yourself in the back. Point your elbow up toward the ceiling.
• Roll your right shoulder back. Bring your right hand behind.
• Clasp your hands on your back if possible. Or hold onto a towel or a scarf . Keep your spine up right with chest a little bit puffs up. Relax your neck
• Hold for 5 breaths then repeat on the other side.

6. Chair Twist

This move will help stretch your side body and  release your lower back

How to do

• Sit up right.
• Bring your right hand to the outside of your left knee. Bring the heel of your left hand on top of your left thigh ( sometimes I slide my left hand down between seats and grab the edge of my seat)
• Inhale to stretch your spine up toward the ceiling.
• As you exhale, slowly twist your torso toward your left. Use your right hand to help twist
• Stay for 3 breaths and repeat on the other side

7. Baby Dancer

This move will help stretch your hip flexor. Do this when you stand in line waiting for the lavatory.

How to do

• Stand close to a wall.
• Support yourself with your left hand on the wall. Bend your right knee. Grab your right foot behind with your right hand. ( if you can’t grab your foot, loop a scarf around your ankle and hold on to the scarf)
• Keep your bent knee point down toward the floor.
• Stay for 3 breaths and repeat on the other side.

8. Legs up the wall

I’m not suggesting you do this on the plane ( remember , try not to be weird). Once you reach your destination and settle in your hotel. It’s a good idea to find some quiet time to give your legs a break. By putting your legs up, it allows the blood to flow back down. That will ease up the swollen feet and ankle.

How to do

• Find a wall ( or use a headboard) and a small pillow or roll up a bath towel
• Place a pillow ( or a roll of towel) on the floor 10-12 inches away from the wall
• Sit on the edge of the pillow close to the wall and swing both legs up the wall. The pillow should support your lower back Your sitting bones should hang off the pillow. You should feel an arch on your back.
• If it’s too much on your hamstring, scoot your hip further away from the wall until you can straight your legs and keep your hips and back down.
• Bring your arms out to the side with your palms facing up.
• Close your eyes and stay as long as you like.

You can lie with your back flat on the floor without a pillow also. But I find that using pillow helps stretch my lower back from sitting. You can also do this pose at the end of the day after walking around the city or hiking up the mountain all day.

Now You’re Ready for your adventure

There you have it. Simple and easy yoga moves that will help arriving at your destination much less tight and stiff. Do these moves and your body will thank you. Now invest in a good noise cancellation headphone to block out baby crying in a couple rows back. It’ totally worth it.

Do you have any tricks to help riding on a plane more pleasurable?  Please share in the comment.

Happy Traveling

Patt W

All photos via google

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