Three Yoga Poses You Can Do on the Plane

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claire

Do you ever have that feeling when you get off the plane when you can barely move or breathe? All you want to do is take a nice full body stretch. As soon as you reach your arms above your head, they jam into the roof of the ceiling. Don’t even get me started on the need to extend your legs. Instead, you’re stuck at a window seat with two people dozed off next to you. So what exactly can you do to get the blood moving during your eight hour flight? Here are three poses you can do on the plane to make that flight to Hawaii a little more enjoyable when you land.


Seated Spinal Twist

img_1946img_1956Lengthen your spine. Bring your left hand to the outside of your right thigh or knee. Root your right hand behind your back. Inhale, grow your spine long. Exhale, twist over your right shoulder. Hold for 3-5 breaths then twist to the other side.


Shoulder Shrugs

Sit up tall with your shoulders stacked over your hips. Inhale, roll your shoulders up to your ears. Squeeze your shoulder blades behind you. Exhale, release your shoulders down. Keep your collar bone spread wide. Roll your shoulders up and back 5-7 times. Reverse the roll and lift your shoulders up, forward, and down. You can roll a blanket like a little jelly roll and place it between your shoulder blades to really access the feeling of squeezing your shoulder blades together.


Seated Pigeon

img_1967Do not worry; we did not forget about those hips. This one is great and easy to access during a flight, unless you’re in the middle seat. Lift your right foot off the ground. Cross your right ankle on top of your left thigh. Let your right knee fall out to the side. Elongate your spine. Reach your chest forward and down for a deeper stretch. Bring your shoulders back over your hips and uncross the right ankle. Lower the right ankle to the floor and repeat on the left hip. Let go of any clenching in your jaw or shoulders.

Don’t forget to breathe during your flight. Fill up your belly, ribs, then chest. Exhale through your chest, ribs, and belly. Match the length of your inhales and exhales. Just paying attention to your breath throughout your flight is good way to practice mindfulness 30,000 feet in the air. Eating dark, leafy greens before a flight will decrease the effects of jet lag.

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