Traveling makes it hard to practice yoga, but it’s probably what you need the most. Sitting in a cramped space can cause stiff hips and glutes, which causes pain in the back. Your legs get swollen because you’re not moving around. Fear does not pose that de-stress you and alleviate muscle tension can be done on the plane right at your seat.
Some yoga poses that will help you with the aches and pains of long flights that you can do right at your seat. There’s a good reason you feel sore after a long trip, in an economy seat, you have about 18 inches of space. Being that the average waist is 38 inches, you feel cramped in one spot for the duration of your flight.
Seated twist increases your circulation in the upper body and alleviates back pain. While you’re in the air, try this pose a few times. It’s such a relief.
Your feet should be flat on the floor.
Bring your left hand to the outside of your right knee. Twist your torso over to the right.
You can use your left hand for leverage to twist even further.
Your shoulders might be burning from hauling every luggage around pre-flight. Try these lovely shoulder shrugs to relieve that tension.
Use your in-flight blanket by rolling it up and putting it against your spine lengthwise.
Sit back on the blanket.
Breathe in and lift your shoulders up to the sky.
Squeeze the shoulders back (imagine you’re trying to bring your shoulder blades together.)
Breathe out and bring your shoulders down.
Give Yourself A Hug
This is great for your upper back
Bring your arms around to your back and give yourself a squeeze.
Think of getting your fingers to touch your shoulder blades.
You can also give yourself a neck stretch by leaning your head to your left shoulder and then to your right shoulder.
Neck Release Pose
This pose takes away the pain and stress from travel.
Lean your right ear to your right shoulder.
To get a deeper stretch, bring your right arm to the left side of your head. This is enough weight to stretch the gentle muscles in your neck.
Take your time in this pose and stay for as long as necessary, breathing in deeply.
You can also do neck rolls as you switch from side to side. Bring your chin down, to your chest, and over to the opposite side.
It’s essential to keep the blood moving and to continually stretch sore muscles while you fly. This will help ease inflammation in your legs and feet. It can help you feel more rejuvenated and ready to go exploring once you’ve made it off the plane. You also prevent the body from reacting to all the stress involved in travel. You’re less likely to suffer from headaches and exhaustion. Take deep breaths and even do some meditating. Listen to your body and see what hurts, then give that area some yoga love. You’ll be glad you did.