Welcome to plane yoga. Breathe deeply now.You can practice yoga anywhere, including when traveling on an aircraft.
By performing just a few simple moves, you give yourself a multitude ofbenefits: it will stretch you out, massage your internal organs, improve circulation and relieve anxiety you may experience before and during yourflight.
Follow these next simple moves to keep you calm, refreshed and comfortable whentraveling. It will enable you to stay limber, especially when sitting on aplane for long hours.
To feel energized and relaxed during your flight, participate in these healthybody shapes whilst seated or in the aisle. That way youll be able give more atyour destination.
So heres a start: Breathe deeply through your nostrils with your spineupright, belly active, and chin tucked gently into your throat. Do this forabout five breaths. Remember to be kind, and not to force your breathing at any time.
Whatfollows are 18 exercises for a healthy flight.
In yourseat:
1. Your anchor: Easy sitting, deep exhales (Sukhasana)
Keep your back straight.Instruction: Sit cross-legged, close your eyesand bring your hands into a prayer position. Take a few long deep inhales, andsigh deeply when you exhale, to release any unwanted tension. After repeating afew times, concentrate on breathing naturally.
Slowlybegin to move your right hand (fingers face up) to the side as you exhale,following the movement with your eyes, and as you exhale, draw the hand to meetback into prayer at your chest.
Repeatthe same on your left side and continue as slow as you can for five-10 rounds.
Benefits: Feelings of anxiety thatare mental overloads can easily be dissolved by releasing an excess of built-upstress upon your exhalation breath, and keeping your mind anchored onto yourbreathing pattern. It relaxes you while you sit.
2. Neck release: Neck rolls
Be gentle now.Instructions: On the edge of your seat, keep your spine upright and shoulders rolling back. Rest your hands lightly rest ontop of your thighs. As you inhale, stretch your head back gently and on yourexhale softly allow your head to rotate forwards.
Keep thisslow rotational movement all in one direction five times and then softly repeat inthe opposite direction.
Benefits: When sitting for long periods of time, create mobility into yourupper body. We can carry a lot of tension in neck and shoulders.
3. Emotional release: Hands under armpits (Padadhirasana)
Close your eyes, if you wish.Instruction: Sit cross-legged, place your armsacross your chest and lock your hands under your armpits. Keep your thumbspointing upwards. Raise your shoulders without cramping your neck muscles. Withyour chin tucked and lips closed, breathe deeply and slowly through both nostrilsfor three-11 minutes.
Benefits: Thispose promotes a calm mind. You'll find that your thoughts are still there, butyou won't feel them.
Please note it'sbest to ask cabin crew for a glass of water before this practice.
4. Flexibility of spine: Cat Cow movement (Marjaryasana)
Concentrate on your breathing.Instruction: On the edge of your seat, alignyour feet aligned with your hips. With your hands lightly on top of yourthighs, inhale, and roll your shoulders to arch your chest upwards andoutwards.
Look tothe tip of your nose, and on your exhale, roll your spine forward. Allow yourbody to follow the flow and length of every breath. Continue for 10-20 breaths.
Benefit: This movement will enableyou to free any tension or emotions that you may hold onto by releasingblockages within your spinal column. Cat-cow pose opens up your spine.
5. Balance and centre: Seated spinal twist (Ardha Matsyendrasana - variation)
Feel that stretch.Instruction: On the edge of your seat, gentlydraw your right knee over your left knee. Bring your left hand onto your rightknee, the other on the armrest.
As youinhale, keep your spine long, and turn towards your right side on your exhale.Breathe deeply for five breaths before repeating to the other side.
Benefits: This helps unravel daily stresses, getting into all thoseknots and tight areas, helping to alleviate the strain and creates lightness.
6. Wake up your legs: Leg and hip movement
Remember to have a good time.Instruction: With your legs together in frontof you, while you press your left foot firmly onto the floor, bend your rightknee and carry your thigh close towards your chest, keeping a straight back.
Hold for five-10 breaths, before tilting your knee out to the side, opening your hips and lightlyplacing the opposite palm onto the sole of your foot.
Inhale deeply,pressing the knee towards the floor. Now exhale deeply but slowly, whileraising your knee to your chest. Avoid forward bending.
Repeat 20times on each leg and shake your legs to release.
Benefit: Creates mobility and takespressure away from your knee joints.
7. Lengthen spine: Half forward bend
Reach for the skies.Instruction: On the edge of your seat, press yourfeet firmly onto the ground, aligned with hips. Keep your spine upright.
Inhale toraise your arms, and exhale to fold your body halfway forward out in front ofyou. Keep your breath slow, feet pressing down, shoulders relaxed and chintucked.
Benefit: This pose turns you inward, to acalm and quiet place. It strengthens your back muscles and lengthens yourspine.
Standing inan aisle: Work yourupper body
8. Shoulder releasing: Eagle arms (Garudasana)
Let your mind follow your body.Instruction: Stretch your arms straightforward,parallel to the floor, and spread your shoulder blades wide across your back.
Crossyour right arm above your left, bending your elbows. Now snug the right elbowinto the crook of the left, and raise your forearm.
The backsof your hands should face each other, until you press the right hand to the right and the left hand to the left, sothey cross and the palms face each other.
The thumbof the right hand should pass in front of the little finger of the left. Nowpress the palms together and -- as much as is possible for you -- lift yourelbows up, and stretch the fingers toward the ceiling. Stay for 15-30seconds, unwind, and then repeat with the arms reversed.
Benefit: This open shoulder joints, increases circulation to alljoints and improves digestion.
9. Shoulder stretch: Cow faced arms (Gomuktasana)
Look straight ahead.Instruction: Inhale while outstretching yourright arm. Rotate your arm inwardly, and then move it backwards, with your palmfacing the ceiling.
With afull exhale, sweep the arm behind your torso and tuck the forearm in the hollowof your lower back, parallel to your waist. Roll your shoulder down, and thenwork the forearm.
The backof your hand will now be in between your shoulder blades.
Nowinhale and stretch your left arm forward, parallel to the floor. Turn the palmup and, with another inhalation, stretch the arm straight upward, palm turnedback.
With anexhalation, bend the elbow and reach your left hand down to your right hand,locking fingers if possible.
Stay inthis pose about one minute. Release the arms and repeat opposite.
Benefit: This pose increases yourrange of motion in your shoulder joints, stretches your chest, shoulders andinner armpits.
10. Shoulder opening: Interlocked hands
And stretch.Instruction: Stand at the exit or aisle withyour feet aligned to your hips. Roll your shoulders back as you slowlyinterlock your hands behind your back. Keep your chin tucked and back straight.
With yourfeet pressing firmly into the floor, press your fists down and away from yourbody. Breathe deeply and hold for five-10 breaths before releasing.
Benefit: Creates openness into yourshoulders, strengthens arms and keeps your upper body mobile.
Work yourlower body
11. Rejuvenate and calm: Standing forward bend (Uttanasana)
See how far you can go.Instruction: Stand with your feet hip distantapart. From your hips, tilt forward with your knees and just let your arms hangdown, placing one hand onto each elbow.
Pressyour feet firmly on the floor and take 10 deep breaths, then stand up slowly.
Benefit: Forward bends lengthen yourspine.
12. Energize and revitalize: Thigh stretch
Keep your balance.Instruction: Lift your right foot off the floorand bend your knee so your lower leg is behind your body. Carefully grasp yourright ankle with your right hand and pull straight up until your heel is byyour butt. Hold for five-10 breaths before switching sides.
Benefit: Stretching your quadriceps.
13. Ground and focus: Tree (Vrksasana)
Relax your mind.Instruction: With your feet together, bring yourweight onto your left side. When you inhale, bring your right foot onto your leftanklebone, with your knee out wide.
Lookingahead, press the inner side of your foot into your inner thigh, holding yourpose.
Yourhands can stay on your hips - alternatively, when you inhale, bring your armsin front of your chest into prayer.
WhileExhaling, release your foot and arms back down. To challenge yourself further,you could even close your eyes for inner balance and clarity.
Hold for five-10 breaths, and repeat on the other side.
Benefit: This pose is perfect tokeep your feet firmly grounded. When 'in the moment', this stability gives usclarity.
14. Courage and determination: Warrior 1 (Virabhadrasana I)
Give yourself courage.Instruction: Start in the middle of the aisle,with your feet together. Lunge your left leg back, one leg distant and pressinginto the balls of your foot. Keep your back leg straight and front knee bent.
Raiseyour arms with palms touching, and shoulders down and relaxed. Gaze to onepoint to help with your balance. Breathe deeply for five breaths or more beforechanging sides.
Benefits: This pose will work all those leg muscles you forgot you had. Sobreathe deeply, hold these poses and, as it goes, make your dreams reality.
15. Foundation and strength: Mighty (Utkatasana)
Your strength is all yours.Instructions: Stand up and bring your feet andknees together. As you exhale, bend your knees and raise your arms, bringingpalms together. (Optionally, you could reach to the sides to extend your arms).Breathe deeply for five-10 breaths. Release to standing and repeat another three times.
Benefits: Strong legs keep yougrounded, even while flying. This chair pose builds muscle tone in the lowerhalf of your body. It's a strong pose, so breathe slowly and stand up at anytime.
16. Revitalize and oxygenate: Lateral stretch (Parighangasanavariation)
You can do whatever you want.Instruction: Stand, with your feet hip distantapart, and inhale as you raise your right arm skyward. When you exhale, keepingyour chin tucked, lean over to left side, and if you keep your body parallel,you should feel a stretch on your side if you do not lean forward or back. Holdfor five-10 breaths before repeating the other side.
Benefits: This side-stretching pose lengthens the muscles between the ribsand pelvis, including the lower back. It opens the sides of the rib cage, improvingrib cage mobility and lung expansiveness, which makes breathing easier in allsituations - particularly in a plane.
17. Embrace and be free: Warrior 111 (Virabhadrasana III)
Flying gives you the freedom of your dreams.Instructions: Level1: Stand in an exit area (or aisle), bend down to touch your fingertips to thefloor, slightly ahead of your feet. Activate your legs as you step your leftleg back, one leg distant, with your toes on the floor.
Level 2: Keeping your fingers lightly on the floor, raise your left leg off thefloor. Keep your front leg knee bent if your back is tender.
Level 3: As you firmly press down into your base foot and leg lift your fingersaway from the ground and swing your arms back by your side.
Hold the pose as gracefully as you can, breathing deeply for 5 breaths, beforerepeating on the other leg.
Benefits: This is an advanced pose, so don't worry too much if you stay withthe easier variation and build from there when you're ready. Take the challengeto be brave and say what you feel, especially with those everyday situationsthat can be a little confronting at times.
18. Take a stroll
Alternatively, when the seat belt sign goes off, perhaps take a strollaround the cabin to shake and move your legs every few hours.
By practicing yoga regularly, your body will stay truly healthy and limber asyou embrace and live life.
Words and poses in this story by Charlotte Dodson, www.charlottedodson.com
Photography by Louisa Seton, www.Isimages.com.au
Hair and makeup by Desiree Wise, fashion by tluxe.com
Special thanks to Etihad Airways who provided the airplane and security for this shoot. Etihad Airways flies into Australia among its global destinations, www.etihadairways.com
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