Airplane yoga: 18 exercises for healthy flying

You can practice yoga anywhere, including when traveling on an aircraft.

By performing just a few simple moves, you give yourself a multitude of benefits: it will stretch you out, massage your internal organs, improve circulation and relieve anxiety you may experience before and during your flight.

Follow these next simple moves to keep you calm, refreshed and comfortable when traveling. It will enable you to stay limber, especially when sitting on a plane for long hours.

To feel energized and relaxed during your flight, participate in these healthy body shapes whilst seated or in the aisle. That way you’ll be able give more at your destination.

So here’s a start: Breathe deeply through your nostrils with your spine upright, belly active, and chin tucked gently into your throat. Do this for about five breaths. Remember to be kind, and not to force your breathing at any time.

What follows are 18 exercises for a healthy flight.

In your seat:

1. Your anchor: Easy sitting, deep exhales (Sukhasana)

Instruction: Sit cross-legged, close your eyes and bring your hands into a prayer position. Take a few long deep inhales, and sigh deeply when you exhale, to release any unwanted tension. After repeating a few times, concentrate on breathing naturally.

Slowly begin 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 meet back into prayer at your chest.

Repeat the same on your left side and continue as slow as you can for five-10 rounds.

Benefits: Feelings of anxiety that are mental overloads can easily be dissolved by releasing an excess of built-up stress upon your exhalation breath, and keeping your mind anchored onto your breathing pattern. It relaxes you while you sit.

 

 

 

 

2. Neck release: Neck rolls

Instructions: On the edge of your seat, keep your spine upright and shoulders rolling back. Rest your hands lightly rest on top of your thighs. As you inhale, stretch your head back gently and on your exhale softly allow your head to rotate forwards.

Keep this slow rotational movement all in one direction five times and then softly repeat in the opposite direction. 

Benefits: When sitting for long periods of time, create mobility into your upper body. We can carry a lot of tension in neck and shoulders.

 

 

 

 

 

 

 

 

3. Emotional release: Hands under armpits (Padadhirasana)

Instruction: Sit cross-legged, place your arms across your chest and lock your hands under your armpits. Keep your thumbs pointing upwards. Raise your shoulders without cramping your neck muscles. With your chin tucked and lips closed, breathe deeply and slowly through both nostrils for three-11 minutes.

Benefits: This pose promotes a calm mind. You'll find that your thoughts are still there, but you won't feel them.
Please note it's best to ask cabin crew for a glass of water before this practice.