Yoga for Airplane Travel

Stretches and Poses for a Comfortable Journey - By Josie Ferrara

Reading time: 4 minutes

Airplane travel, especially on long-haul flights, can be physically taxing. Prolonged sitting, cramped legroom, and limited mobility can lead to stiffness, discomfort, and even circulatory issues. Fortunately, yoga offers simple and effective solutions to keep your body comfortable and your mind calm during your flight. In this article, we’ll explore a series of yoga poses and stretches that can be performed on an airplane to make your journey more pleasant. You don't need to stop your practice because you are travelling. You can incorporate these movements to enhance your travels!

The Challenges of Airplane Travel

Sitting for extended periods can cause a variety of physical issues, including:

Stiffness and Soreness: Particularly in the back, neck, and shoulders
Poor Circulation: Leading to swollen feet and ankles
Muscle Cramps: Especially in the legs
Fatigue and Restlessness: Due to restricted movement.

Incorporating yoga into your flight routine can help mitigate these problems, keeping your body relaxed and your circulation flowing. Your body will thank you later. You will feel less stiff and come out of a long haul flight feeling energized!

Pre-Flight Preparation

Before boarding, it's beneficial to perform some gentle stretches in the airport. Focus on poses that open up your hips, stretch your hamstrings, and loosen your back and shoulders. Try a Seated Pigeon Pose, Seated Forward Bend or Eagle Arms. This will prepare your body for the confines of an airplane seat.

In-Flight Yoga Poses

1. Seated Cat-Cow Stretch

This stretch helps to mobilize the spine and relieve tension in the back and shoulders.

How to Do It: Sit tall with your feet flat on the floor. Place your hands on your knees. On an inhale, arch your back and look up, expanding your chest (Cow Pose). On an exhale, round your spine and tuck your chin to your chest (Cat Pose). Repeat for several breaths.

2. Seated Forward Bend

This pose stretches the back and shoulders while promoting relaxation.

How to Do It: Sit with your feet flat on the floor and knees slightly apart. On an exhale, hinge at your hips and bend forward, bringing your chest toward your thighs. Allow your head and arms to hang down. Hold for a few breaths, then slowly rise back up.

3. Neck Stretches

Relieve neck tension with simple stretches.

How to Do It: Sit upright and gently tilt your head to one side, bringing your ear toward your shoulder. Hold for a few breaths, then switch sides. You can also gently turn your head from side to side, looking over each shoulder.

4. Ankle Circles

Improve circulation in your legs and prevent stiffness.

How to Do It: While seated, lift one foot off the floor and slowly rotate your ankle in circles. Do this for about 10 rotations in each direction, then switch to the other ankle.

5. Seated Pigeon Pose

Open your hips and stretch your glutes.

How to Do It: Sit tall and cross your right ankle over your left knee. Flex your right foot and gently press down on your right knee to deepen the stretch. Hold for a few breaths, then switch sides.

Breathing Exercises

Deep breathing can help manage stress and promote relaxation during your flight.

1. Deep Belly Breathing

How to Do It: Sit comfortably with your hands on your belly. Inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, letting your belly fall. Repeat for several minutes.

2. Alternate Nostril Breathing (Nadi Shodhana)

How to Do It: Use your right thumb to close your right nostril and inhale through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close it and exhale through your left nostril. Continue alternating for a few minutes.

Post-Flight Stretches

After your flight, take some time to stretch and move around to fully re-energize your body. Focus on poses that stretch out your legs, hips, and back, such as Forward Folds, Lunges, and Downward-Facing Dog. Try these as soon as you get to your destination.

By incorporating these simple yoga poses and breathing exercises into your travel routine, you can alleviate the discomforts of airplane travel and arrive at your destination feeling more relaxed and refreshed. Remember to stay hydrated, move around the cabin when possible, and listen to your body’s needs throughout your journey. Happy travels!