Flying long distances can be exhausting, both physically and mentally. The good news is, there are many ways to combat the negative effects of long-haul flights, and one of the most effective ways is through yoga! Yoga can help alleviate muscle tension, improve circulation, and calm the mind. Here are the top 10 yoga tips to aid long-haul flying:
1. Pre-flight stretch
Before getting on the plane, take some time to stretch. Stretching can help loosen your muscles, improve circulation, and relieve stress. Some good pre-flight stretches include the seated spinal twist, seated forward bend, and shoulder rolls.
2. Practice deep breathing
Deep breathing is an effective way to relax and calm the mind. Take slow, deep breaths, and try to inhale for four counts and exhale for four counts. You can also try alternate nostril breathing, which involves inhaling through one nostril and exhaling through the other.
3. Seated cat-cow stretch
The seated cat-cow stretch is a great way to relieve tension in your spine. Sit up straight with your hands on your knees. Inhale and arch your back, bringing your shoulder blades together. Exhale and round your spine, bringing your chin to your chest.
4. Neck stretches
Neck stretches can help relieve tension and stiffness in your neck muscles. Slowly tilt your head to the right, bringing your ear towards your shoulder. Hold for a few seconds, and then repeat on the left side.
5. Seated forward fold
The seated forward fold helps stretch the hamstrings and lower back. Sit up straight with your legs extended in front of you. Inhale and reach your arms up, exhale and fold forward over your legs.
6. Seated eagle pose
The seated eagle pose helps stretch the shoulders and upper back. Sit up straight with your arms extended to the sides. Cross your right arm underneath your left arm and wrap your forearms around each other. Hold for a few seconds and then switch sides.
7. Roll your ankles
Rolling your ankles can help improve circulation and prevent swelling. Sit up straight with your feet flat on the floor. Slowly rotate your ankles in circles, and then switch directions.
8. Seated pigeon pose
The seated pigeon pose helps stretch the hips and lower back. Sit up straight with your right ankle on your left knee. Gently press down on your right knee and hold for a few seconds. Switch sides.
9. Seated spinal twist
The seated spinal twist helps stretch the spine and improve circulation. Sit up straight with your right hand on your left knee and your left hand on the seat behind you. Inhale and lengthen your spine, exhale and twist to the left. Hold for a few seconds and then switch sides.
10. Final relaxation
Take some time at the end of your flight to relax and unwind. Close your eyes and focus on your breath. You can also try a guided relaxation or meditation to help calm your mind and body.
Incorporating these yoga tips into your long-haul flight can help you arrive at your destination feeling refreshed and relaxed. Remember to also stay hydrated, move around the cabin whenever possible, and dress comfortably for the flight. Bon voyage!